To make the Chaffles
- Combine the eggs, shredded cheese, almond flour and baking powder in a small bowl and mix well.
- Preheat a waffle maker according to the directions and lightly spray with cooking oil if needed.
- Spoon the batter into the waffle maker and cook 2-3 minutes until steam is no longer coming from the machine. This recipe makes 6 chaffles.
For the Keto Turkey Club
- Place one chaffle on a plate and top with turkey, crisp bacon, tomato, lettuce and salt and pepper to taste. Add mayonnaise to the other chaffle and top to complete the sandwich.
Amount Per Serving: CALORIES: 622TOTAL FAT: 52gCHOLESTEROL: 290mgSODIUM: 1220mgCARBOHYDRATES: 5.6gNET CARBOHYDRATES: 4.6gFIBER: 1gSUGAR: 2.2g
BEST KETO TIPS EVER:
No fruit, unless it’s berries in moderation…
No milk as it’s loaded with sugar. ( unsweetened almond milk is recommended.)
HWC (Heavy whipping cream) is good in coffee or whatever you would like to use it for.
Meat, cheese, eggs, vegetable, nuts, and healthy fats. It’s simple. Stick to that, and you should be ok!
Focus on avoiding unmodified/processed or altered foods as you never know what’s in them.
Vegetables that should be avoided are…
Carrots – can be used in moderation, just don’t go over board. They are full of starches and not recommended.
Make sure to drink half your body weight In oz of water as well if you aren’t getting the adequate amount of water it can be bad for your kidneys! This applies for all forms of keto.
Do not forget your electrolytes, they are needed daily.
A good form of electrolytes is:
Pink Himalayan salt added to your food
Strict keto – counts all macros, do not eat processed foods.
Lazy keto – doesn’t track all macros, still eats processed foods, as long as they are on plan
Macros are a break down of the calories you intake for the day. Which should be…
Carb manager is a great app to track macros
Carbs are a limit – try not to go over your carb limit.
Fat is a lever – you don’t have to meet your fat macro, it’s simply there to help you get full.
Protein is a goal- try your best to reach your protein goal, but try not to go over. Excessive amounts of protein can cause you to stall in weight loss.
Anything other than this food group selection would be considered low carb. Also, if you are in ketosis, and eat outside of this food group not only could it take you out of ketosis, but it could spike your blood sugar! Which can make you sick.
Hope this helps.
If you are a keto newbie- This should help
• Beef- Ground beef, Steak, Ribs, and Roasts
• Pork- Chops, Ribs, BACON, Loins, sausage
• Chicken/Turkey- Thighs w/skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
• Fish- Tuna, Salmon, Cod, Haddock, etc.
• Shrimp/Lobster- Go crazy, use lots of butter!
Cheese: MOST are no carb, almost all are low carb
• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
• Colby jack, pepper jack, monterrey jack
• Taco style, Mexican style
• Ricotta- Freezes well, very versatile
• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz.
Vegetables: No potatoes! Get your carbs from above ground veggies!!!
• Leafy greens- Spinach, Spring mix, Kale, Romaine
• Zucchini- Great for a noodle substitute!
• Avacado- Awesome source of natural fat!
• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
• Peppers- Jalepeño, banana, green/red/yellow/ orange bell
• Broccoli- Great with cheese, steamed or just raw!
• Asparagus- Awesome roasted or sautéed with bacon and garlic!
• Cauliflower- AWESOME potato substitute!!
• Celery- Great with cream cheese or all natural peanut or almond butter!
• Pickles (Read nutrition labels, watch for sugar and carbs)
• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
• Onions- Red, yellow: use somewhat sparingly, to taste
Fruits: Most are a no-no, especially bananas, oranges and grapes.
• Lemon/Limes- Adds great flavor!
Nuts (grams of Carbs per 100 grams, or 3.5 oz)
• Hazelnut/Walnut/Peanut (7g)
• Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine
• MCT oil- easily ordered online/in specialty stores
• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love!
• Mayo- Natural/organic is best, but I use Hellmann’s all the time.
• Heinz “NO SUGAR ADDED” Ketchup or sugar free ketchup
• G. Hughes brand sugar free BBQ sauce
• Yellow/Spicy Brown Mustard
Liquids: Use as base for sauces/soups
• Heavy Whipping Cream (HWC)
• Broths/Stocks: Stay away from reduced fat. Bone broth is awesome as it includes collagen
– For something sweet try sugar free jello with HWC (1-2 tablespoons of heavy whipping cream – HWC, depending on fat count). Add a few raspberries if you like
• Slim Jims/jerky (watch carbs)
• Homemade cheese its/ tortilla chips
• Pork rinds (0 carbs, very versatile. Can be used)
I also do intermittent fasting (after month 1) – I personally prefer the 16:8 method. I eat from 11 am until 7 pm. From 7 om until 11 am the next day, I have nothing but water. I also randomly throw in 24, 48 or 72 hour fasts every few months.
You will find you are not hungry once you are in ketosis.
Signs of being in ketosis: THIS IS WHERE YOU WANT TO BE!
– Bad headache after 1st week – known as keto flu (see electrolyte suggestions above to get rid of it)
– Metal taste or bad taste in mouth
– Body odor that is stronger than normal