Tag Archives: keto

Keto Beef And Bacon zoodle recipe

Keto Friendly, Dairy Free, Beef And Bacon Zoodles

Beef and Bacon and Zoodles are all super keto friendly on their own but combine them with some healthy fat and you have an amazing keto friendly meal. Oh and this one is dairy free!

I made this just using one pan and it took about 30 minutes start to finish but if you use a few pans and multitask this meal can be done in about 10 to fifteen minutes!

Here is the complete ingredient list and directions to make awesome keto friendly beef and bacon noodles.

Ingredients:

1 Tablespoon Grass Fed Butter
1 Cup Red Onion Sliced
2 Slices of Bacon
1 Medium Zucchini
1 teaspoon of red pepper chili flakes
1/2 teaspoon of garlic powder
1 Medium Zucchini
2 tablespoons of avocado oil (optional)
6 ounces of Steak
1/2 teaspoon salt
2 Cups Spinach
1/4 Cup Marinara or Tomato Sauce (optional)

Directions:

Over low to medium heat melt the butter and then add the onions and allow them to sweat down until they become translucent.
Stir often. When done remove from the pan and set aside.

Cut the bacon into 1/2 inch slices.
Over medium – high heat allow the bacon to render to your desired level of done. When finished, set aside and drain off the fat.

Spiral cut your Zucchini. Add your spiral cut your Zucchini, garlic and red pepper flakes to your pan and sauté over medium high heat for about 2 minutes or until your desired level of consistency has been reached. Remove from pan and set aside. I don’t use oil for this as the zucchini will sweat out a lot of moisture.
Thus sautee not saute 🙂

If using left over steak have your pan at medium – high heat and simply warm it up. For fresh steak, cook to your desired level of done.
For a crispy texture add oil to your pan and heat it up before adding the steak.

Add the spinach and salt right on top of your steak and allow to wilt stirring constantly.

Add the Zoodles, bacon and onion to the pan and stir all the ingredients together allowing them to incorporate and heat back up.

Mix the sauce with the other ingredients for about 30 seconds just to put it all together.

I hope you love this as much as my family does.

When you make it, please feel free to tag me and let me know your thoughts and if you mixed it up a little to make it your own!

This is one of the recipes in my http://www.flexibleketo.com system for weight loss. A ketogenic based plan but built with flexibility to make a keto lifestyle easier to succeed with.

I hope you enjoy this…let me know what you think with a thumbs up or a thumbs down.

Don’t forget to subscribe to my channel.http://youtube.com/carrieburrows

 

unhealthy cholesterol and the flexible keto system

Unhealthy Cholesterol Levels Measured On Keto Diets

Unhealthy cholesterol levels are something that we all have to be very concerned with. High cholesterol can lead to many health problems.

Cholesterol levels are impacted when you decide on a low carb or keto based eating plan.

Unhealthy Cholesterol: What The Studies Show

The Mayo Clinic says that a ketogenic diet has desirable effects on diabetes, heart disease, and metabolic syndrome. That’s great news!

Eating a low carb diet is more effective in lowering bad HDL cholesterol than diets moderate in carbs.

Some studies have shown the intake of saturated fat to raise blood cholesterol levels. These studies are almost always short in duration, as little as a few weeks.

In fact, several long-term studies show no association between saturated fat and unhealthy cholesterol levels.

Studies of low-carbohydrate high saturated fat diets suggest no impact on blood cholesterol. In fact lower markers for heart disease are often found.

One study* concluded that using the glycemic index is associated with lower triglycerides and higher good HDL cholesterol profiles.

Another study** showed a low carb diet to have a 99% probability of resulting in greater weight loss. Also a higher likelihood that it was superior to restricting fat. It found greater weight loss and a reduced predictor of cardiovascular disease risk in subjects who ate low carb versus low fat.

What does all that mean?
Low carb and keto based eating is healthier in many, many ways.

Low carb is associated with:

  • Significant weight loss and reduced body mass index
  • Significant improvements in several heart disease risk factors: lower level of triglycerides, healthier blood pressure
  • Improved fasting glucose
  • Reduced risk for metabolic syndrome, which is a risk factor for heart disease
  • Decreased levels of belly fat and waist size
  • Improvements in the good HDL cholesterol levels

Other Key Considerations

Low carb diets never include trans fats which are the worst fats contributing to an increased risk for heart disease. Which is what naturally makes them a healthier eating plan.

Fired foods routinely contain trans fats. Sweets, baked goods, processed snacks and food products contain them.  Also always avoid cookies, crackers and vegetable shortenings.

All of those foods are not part of any credible low carb or keto based eating plan.

The Facts

Unhealthy cholesterol levels (LDL) go down while healthy cholesterol levels (HDL) increase when you choose low carb. This makes for an overall healthier you!

Choosing a low carb or keto based eating plan is a smart way to improve your overall health. You will reduce cholesterol levels and lose weight.

The Flexible Keto System is one of those plans that delivers fantastic results. You will you feel healthy and mentally more clear in just a few days.

Click here to learn more about this amazing system.

The Flexible Keto System Ketogenic weight loss

*(Barclay AW, Petocz P, McMillan-Price J, et al. Glycemic index, glycemic load, and chronic disease risk–a meta-analysis of observational studies)
**The first ever conducted Bayesian study of the effects of diet therapy on weight loss (Sackner-Bernstein, Kanter, Kaul). Published in October of 2015 evaluated data from 17 randomized controlled trials. 1,797 people who were obese and overweight were part of the study.
For a complete list of related research to low carb and keto based diets, click here.
Low carb diets Lifestyle Or Fad

Low Carb: Fad Diet Or Lifestyle

Low Carb diets are nothing new but are they a fad or a legitimate way of life.

You’ve probably heard of low carb diets, or even tried one at some point in your life. Maybe you had some degree of success. But stopped thinking a “fad” diet is too hard to maintain. Typically, this is what happens with most people who choose fad diets to lose weight.

Well, news flash, low carb is not a “fad,” but is a lifestyle change.

Low carb diets can be adopted for a short period of time. But you’re missing the true potential of what can be achieved.

Not sure if you can manage the low carb lifestyle?

It can be pretty simple, but that’s not to say it’s effortless.

Following the low carb lifestyle for the rest of your life is achievable, at least by following my tips outlined below:

1. Low Carb Has Been In Use For More Than A Hundred Years

Fad diets come and go, but low carb has been in use for many years. Even before saturated fat was demonized (proven wrong as it turns out); low carb was the best way to lose weight.

Dr. Atkins published his infamous low carb diet book in 1972, long before the low fat guidelines came out.

2. Studies Support Low Carb Diet Many Times Over

There have been dozens of randomized controlled trials published since 2002. Published in respected, peer-reviewed journals that show low carb diets to be effective for weight loss. Also that they are completely safe without a single adverse effect. This can’t be said about many of the fad diets.

Many studies show low carb eating to have better results in both weight lost and in support of heart disease prevention. The sam can’t be said about a typical low fat plan.

Low carb leads to more weight loss, especially visceral fat, and also helps to improve

  • HDL cholesterol
  • insulin levels
  • blood sugar levels
  • blood pressure

3. No More Hunger!

Most fad diets are notorious for making you feel starved and desperate as you white knuckle your way through them. In the end, just a few pounds lost.

Crashes in energy levels and mood fluctuations are also common with fad diets.

With a low carb plan, you feel satisfied and eat to satisfaction! You will find going low carb your appetite is naturally satisfied. You eliminate those carbs that cause erratic blood sugar spikes leading to out of control cravings and overeating.

There is no white knuckling involved, as you get you get to eat an abundance of real whole food, including steaks, chicken, bacon, eggs, butter, non-starchy vegetables, nuts and seafood.

4. Mistakes Are Ok

On a fad diet, a lapse of one day can ruin your overall goal, placing undue pressure on you. However, when adopting to a lifestyle of low carb, it’s understood that lapses happen from time to time, and that is ok.

It will not wreck your metabolism, or cause you to gain weight lost back in the space of 24 hours. In fact, you will likely find that your cravings for carbs decrease significantly over time. No cravings means no mistakes.

Don’t think of it as a stringent diet, but forging a new relationship with the right foods. Flexible Keto is one of the low carb solutions that allows, as the name says, flexibility.

5. You Learn To Eat Healthy

Low carb as a lifestyle helps you learn to eat healthy and to make healthy choices in carbs, protein, and fats. This ability to choose makes this a lifestyle over the often very rigid rules of the typical fad diet.

This means, you have to know the differences between various carbs, and practice planning healthy meals, instead of just following some “one for all” fad diet menu that offers little variation.

6. You Can Eat Out

Eating out on low carb is easy once you learn to make the right choices, this allows you to maintain a social life and enjoy dining out without compromising your weight loss. Nothing is more supportive of a lifestyle plan than that.

7. Sustained Weight Loss

When you go on fad diets, you typically see some weight loss, and then when you get off the diet and go back to eating as usual your weight returns and then some.

With low carb, there is no “end” or “getting off the diet,”. Choosing this lifestyle means you can lose the weight and keep it off by continuing to make healthy choices.

This also means that you will be able to eat more carbs down the road, but you will continue to choose wisely based on your individual weight loss maintenance.

Low Carb is Lifestyle, Not A Fad Diet.

As you can see, low carb is far from a fad diet. For many people, carbs are the main culprit in their obesity and when they reduce them to healthy sources they find they have more energy, lose weight, and are able to keep it off, a lifestyle that is successful, motivational, and sustainable.

The Flexible Keto System for Weight loss is the best plan available right now.

All the benefits of a low carb plan with flexibility built in to help you create a new lifestyle that you will love!

To learn more about the Flexible Keto System, click here or the picture below.

The Flexible Keto System Ketogenic weight lossI hope you enjoyed this article.
I would love to know your thoughts by leaving a comment below. 

You can also sign up to receive eamils from me about health, fitness and lifestyle that will help you improve your overall health and answer questions you might have… just go to carrieburrows.com/nl

low carb diets

5 Ways Low Carb Living Helps You Lose Weight Without Starving

Low Carb diets can help you lose weight and you don’t have to starve yourself doing it!

Low carb diets are common in the weight loss arena. Many studies have shown them to result in more weight lost as compared to the standard low fat diet plan.

Going on a low carb diet has so many health benefits, including the fact that they are highly effective at eliminating visceral fat. Better known as belly fat or love handles… a dangerous type of body fat.

There have been so many speculations, thoughts and ideas on why low carb diets are effective for weight loss, hopefully this post will bring some clarity.

What Exactly Is A Low Carb Diet?

A low carb diet is one where carbohydrates are significantly, cut from the diet, and in the strictest plans, like the Ketogenic diet, carb intake is limited to non-starchy vegetables and some dairy.

When your diet contains fewer carbohydrates, your body no longer gets its energy from the glucose, therefore you trigger your body  to burn fat for energy.

Starch and sugar carbohydrates are substituted with healthy fats and a moderate protein intake.

Sugar, pastries, pasta, bread, cereal, beans, or any other starches aren’t allowed. You’ll eat vegetables, healthy fats like butter, fatty fish, oils, eggs, steak, chicken, seafood and other quality protein sources.

How Does Low Carb Aid Weight Loss?

1. Triggers Ketosis.
Eating a low carb diet triggers a process known as ketosis. Your body begins to burn fat for energy instead of dietary carbs. This is an efficient way to burn fat stores and lose weight.

2. Eliminates water weight.
People who have gone on low carb diet typically lose quite a bit of weight in the first two weeks. Water that is tied to glycogen comes off the body rapidly. It is actually quite an encouraging event that supports the continuation of a healthy lifestyle.

3. Eliminates insulin trigger foods.
Starch and sugar carbs are insulin triggers that cause blood sugar spikes that lead to weight gain. While on a low carb diet, these insulin triggers are eliminated so the body can burn fat instead of storing it.

4. They are high in protein.
Protein helps keep you full and satisfied so you naturally eat less, it also helps to increase lean muscle mass that promotes fat burning. This is one of the factors that make low carb diets effective.

5. Regulates the appetite and naturally reduces calorie intake.
A low carb diet naturally regulates the appetite. All those insulin trigger foods that wreak havoc in the blood stream and erratic hunger and out of control cravings are eliminated.

When you choose a low carb diet, your appetite significantly drops naturally. You naturally feel satisfied with less food. Weight loss is the result when you naturally eat less calories, but better ones, and without suffering and starvation.

Are Low Carb Diets Safe?

This is a frequently asked question, which is common form people wanting to try a low carb system. The low carb experience is not for everyone, but it is followed by thousands of people around the world, without any problems.

It may have side effects for some, while others may experience nothing. Usually any side effects are short lived.

In general, statics and research shows them to be highly effective for weight loss, and to also reduce risks for cardiovascular disease better than low fat eating plans.

Make sure you understand what a particular low carb diet has to offer before choosing it.

Low carb diets aid weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy.

Low carb diets also do a great job of regulating appetite and naturally allow you to eat less, while feeling satisfied. That is another one of the main reasons that the weight loss is so strong and visible… and lasting.

Low carb diets are not fads, but lifestyles that have helped thousands of people reverse obesity and improve their health. It may just do the same for you.

I invite you to take a look at the Flexible Keto System for Weight Loss. It is a keto based low carb system for weight loss that is seeing amazing results in the people who have used it. Click here to learn more about it. 

low carb diet before and after pictures

Stay well and take care!

spiral cut vegetables great for low carb and keto meals

Spiral Cut Vegetables Instead Of Pasta

Spiral Cut Vegetables Instead Of Pasta? Yes!!

Many people equate switching to a keto / low carb diet with having to give up many of the foods that they love. That is hardly the case. Often it just means having to be more creative when you cook.

In fact, did you know there are many different low carb swaps for carb-filled recipes that allow you to enjoy, pancakes, pizza, crunchy snacks like chips, French fry alternatives, and even pasta! Yes, pasta!

For many, one of the hardest parts of eating low carb is the need to give up pasta that is loaded with starch carbs, but pasta alternatives are made easy with the invention of the spiral cutter!

While you can’t eat pasta made from flour when living a low carb lifestyle, you can use amazing vegetable cutting tools. You can still enjoy your favorite ‘pasta’ dishes, in a very low carb healthy way.

Many people who have tried using spiral vegetable cutting tools now swear by them.spiral vegetable cutter great for low carb and keto meals

I’m one of them. I love my spiralizer! They have become as important to them as a knife or bowl when preparing healthy meals.

The remarkable and unique taste of dishes that use spiral cut vegetables combined with the nutritional diet benefits they have has people rushing to learn this new healthy form of cooking.

What Is A Spiral Vegetable Cutter?

Spiral Vegetable Cutters come in a wide variety of models and price ranges. They can be found in different forms, from a hand held spiral vegetable cutter to a machine that you feed the vegetables into that does the work for you.

The name is somewhat misleading because these devices are excellent at making spiral cut fruits too.

spiral vegetable cutter for low carb and keto mealsHere are some general guidelines when selecting fruits and vegetables to use in them:

Use fruits and vegetables that are very solid, two of the best choices are zucchini and cucumbers

Try to avoid using highly irregular shape vegetables and fruits, the straighter the sides the better your spiral cut vegetables will turn out

Hollow core vegetables cannot be used

A good general guideline is the length of the fruits and vegetables to be cut should be longer than 2 inches and the diameter larger than 1 ½ inch

Here are some examples of fruits and vegetables that typically work well in spiral vegetable cutters:

  • Apples
  • Zucchini
  • Beets
  • Broccoli
  • Butternut Squash
  • Carrots
  • Chayote
  • Cucumbers
  • Onions
  • Parsnips
  • Pears
  • Plantains
  • Radishes
  • Rutabagas
  • Summer Squash

Spiral Cut Pasta – Low Carb Style!

Why are spiral cut veggies a good choice?

  • For one it fits the mold when designing a diet that is low in carbs that eliminates high starch foods like pasta
  • Another reason is that spiral cut vegetables add some excellent taste and texture to any recipe
  • Many savory pasta dishes already feature different vegetables in their recipes to enhance the flavor, so spiral cut vegetables only compliment this trend further
  • It is also a well-known fact that it is much easier to maintain a low carb diet when you can mimic and enjoy your carb-filled favorites

spiral vegetable cutter great fro keto and low carb mealsSo what is the vegetable of choice for making vegetable noodles?

Currently one of the most popular vegetables to make spiral cut noodles out of is zucchini.

Once the zucchini has been cut, simply steam the spirals or add them directly to your sauce sauce and other ingredients.

 

Recipe Ideas

You can make various types of low carb spiral veggie dishes that mimic your favorite pasta recipes.

  1. Try Spiral zucchini with marinara
  2. Go for Spiral zucchini with spinach and cream sauce
  3. Think about Spiral zucchini with Alfredo sauce with or without chicken and shrimp
  4. Spiral zucchini with butter & fresh garlic
  5. Seeking seafood? Spiral zucchini with clams
  6. Spiral zucchini with sausages and marinara
  7. Virtually any other Italian sauce or ingredients you can image

The above can be used as main dishes or even as side dishes to go with your steak, chicken or fish entrées.

There are other vegetables that can be spiral cut to replace starches in recipes including:

  • Yellow Summer Squash
  • Carrots
  • Cucumbers

Give A Spiral Vegetable Cutter A Try

If you are on a low carb diet, then pick up a spiral vegetable cutter and try it.

You will be amazed how these great high carb swaps will taste. With a spiral cutter, a low carb diet no longer means that you have to cut out your favorite pasta from your menus.

If you want to learn more about living a low carb / keto lifestyle than check out the Flexible Keto System… it’s amazing!

Enjoy and eat well and don’t forget to sign up for my newsletter for all your nutrition, health and fitness information. carrieburrows.com/nl