Keto Chicagoland Meal Prep

Keto seems to be everywhere right  now. From celebs to the girl you went to high school with that you don’t  really know but are facebook friends with for some reason…everyone is  talking about it, and they’re mostly talking about the amount of weight  loss they’re having success with. So, you dive in and do a little  research, and find that the recipes involve the BBC. Bacon. Butter.  Cheese. Your first thought may have been “Is that even healthy?” and on  second thoughts, “All that bacon? SIGN. ME. UP.” Here, we’re going to  break it down for you, the good stuff and the bad, so when you give it a  go, it’s a smooth transition from the diet you normally stick to.

The Keto diet is when you put your body into a state of ketosis through the foods you eat.

I hear you! Sounds science-y, I know. 

Ketosis is where your body burns fat  for fuel instead of carbohydrates. Carbs tend to provide the most food  energy for most people. By limiting your carb intake, your body naturally looks for other sources of energy to sustain you.

Human bodies want to preserve muscle & tissue, so when your carb supplies run out, it usually turns to fat to burn for energy.

Another major selling point to  ketosis is the type of energy that you feel. In a normal diet including a  good number of carbs, you will feel a rush of energy after eating, and  then a bit of a slump a couple of hours later. 

But when you limit your carbs and are  burning mostly fat, you sustain a steady flow of energy. Not too high,  but you also don’t feel dead after a few hours. 

The energy is steady, strong, and stable. Oh, and did I mention you’re blasting fat while you’re at it? Like LEVEL TEN. 

• The initial weight loss – many people experience a “whoosh” of weight loss in the first 2-3 weeks.
• Less appetite – fat keeps you fuller for longer, so you feel less of a need to eat throughout the day
• Better energy – less of the ups and downs that sugar would give you, more of an even, sustained energy level
• Better sleep – many report being on keto made it easier to get to sleep and stay asleep.
• Increased levels of HDL cholesterol – that means an increase in the “good cholesterol”!
• Reduced blood sugar, insulin, and triglyceride levels – naturally, as you reduce sugar in your body, these levels usually improve.
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• Keto flu (see above)
• Constipation – reduced grains, legumes & fruit (a.k.a. fiber) may result in constipation
• Keto breath – some people have a short term side effect where they have a metallic  taste in their mouth, and their breath doesn’t smell great. The good  news is your body will adjust and take care of it as it gets used to  thriving on keto! Drinking water and chewing sugar-free gum can help in  the meantime.
• Cravings – you may crave the foods you usually eat! Cutting out sugar is one of  the more difficult things to do as it is so addictive. Zero-carb sugar  substitutes can sometimes help hit that sweet spot when needed.
• Social issues – going to restaurants or other people’s homes for dinner can be  tricky. Usually, restaurants will be accommodating (sauces/dressings on  the side, no bread, etc.). If you’re going to a friend or family  member’s house, offer to bring a side or keto-friendly dessert!
• Hidden carbs in foods – there is flour in grated cheese, tons of sugar in flavored yogurts,  bread in a lot of sausages. Reading labels will keep you in check.
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This number will vary depending on your height/weight/activity levels, but most people will consume 20g of carbs or less per day to reach ketosis. 

The typical macros that I use to maintain keto are 

• 5% carbs, 
• 20% protein, and 
• 75% fat (or until you are full). 

So, it turns out that some carbs are  okay on the keto diet. When you’re calculating your carbs for a certain  food, your nutrition label will list Total Carbohydrate, then Dietary Fiber, and then Total Sugars. To figure out your net carbs (i.e. the carbs you count towards your daily totals), subtract your dietary fiber from your total carbs.  For example, a 149g tomato will have 6g total carbohydrates and 2g  dietary fiber. 6g-2g=4g, so you will add 4g net carbs to your count for  the day.

There are multiple ways to test your body for ketosis.

Easy and cheap but not as precise: Keto test strips. These work by testing your urine for the presence of ketones and their  size. The larger the ketones, the further into ketosis you are. They’re  simple but not as accurate as other methods but great for beginners. 

More expensive but very precise: Blood meter. I mean, ouch. I’m not so into analyzing my state of ketosis that I’m  going to be pricking myself for a result, but if you’re really  committed, a blood meter is fantastic! Bonus, this meter tests for blood  glucose, too.

Accurate and pain-free: Breath meter.  Test your ketones by breathing on a device… really. Accuracy seems to  vary from device to device, but this one has been tested by many  customers as accurate. And hey, no blood required!

Thinking about what to eat on keto can seem simple for beginners, but there are so many hidden carbs out there. Not only that, there are carbs where you’d  never have suspected them! Getting to know what to eat on keto can be a  challenge at first, but following this list of keto foods to enjoy can  help beginners get a handle on what’s keto-friendly and what’s going to  kick you out of ketosis.

• red meat
• poultry
• seafood
• full-fat dairy
• organ meats
• leafy greens
• some vegetables
• berries in moderation
• nuts
• oils

• all sugars (castor sugar, honey, maple syrup, agave syrup, etc.)
• grains (eg. bread, rice, couscous, quinoa)
• legumes
• starchy vegetables
• most fruit
• some types of shellfish (mussels, abalone, whelk, oysters) 
• meats with breadcrumbs hidden in them (some deli meats, some sausages)
• Some dairy – packaged shredded cheese, low-fat dairy, flavored yogurts

Unfortunately, carby surprises. Did you know that 1 cup of onion has 14g net carbs?! Insane. These are the net carbs for some of my favorite vegetables and fruits,  per 100g:

• Romaine – 1g
• Collard greens – 1g
• Garlic – 1g per clove
• Celery – 1.5g
• Iceberg lettuce – 1.5g
• Spinach – 2g
• Asparagus – 2g
• Zucchini – 2g
• Summer squash – 2g
• Avocado – 2g
• Button mushrooms – 2g
• Radish – 2g
• Cucumber – 3g
• Green Pepper – 3g
• Eggplant – 3g
• Tomato – 3g
• Cabbage – 3.5g
• Green Beans – 3.5g
• Cauliflower – 4g
• Broccoli – 4g
• Okra – 4g
• Red Peppers – 4g
• Portabella mushrooms – 4g
• Turnips – 4g
• Yellow Peppers – 5g
• Brussels Sprouts – 5g
• Spaghetti Squash – 5.5g
• Pumpkin – 6g
• Beetroot – 7g
• Carrots – 7g
• Onion – 7g
• Kale – 8g
• Shiitake mushrooms – 12g
• Potato – 15g
• Corn – 16g
• Sweet Potato – 17g

Fruit per 100g:

• Green olives – 0.5g
• Avocado – 2g
• Rhubarb – 3g
• Blackberries – 4g
• Raspberries – 5.5g
• Strawberries – 5.5g
• Grapefruit – 6.5g
• Watermelon – 7g

You can! Alcohol functions within the same net carb framework as all  other foods do. You’ll want to stick with the lowest carb drinks so you  can stay within your 20g (ish) budget of net carbs per day. Most pure  liquors contain no carbs at all, like vodka, whiskey, rum, etc.

Some of our favorites are:

• Vodka soda: 0g net carbs (1-2g more with a little lime juice)
• Hard sparkling water, like White Claw: about 2g net carbs
• Dry wines, like cabernet sauvignon, chardonnay, or champagne: 1-3g net carbs. Always check!
• Keto Moscow Mule: 1-2g net carbs, made with a shot of vodka, no-carb ginger ale, and a little lime juice

Of course, you’ll want to drink very moderately, but a glass here and there won’t throw you out of ketosis! 

Plenty! On top of the previously mentioned greens, non-starchy veggies, and berries, here are a few vegan-friendly extras.

Good fat sources:

• nuts and seeds – either whole, as butters, or as oils
• avocados, olives & coconuts – whole or as oil
• cacao oil 
• MCT oil

Protein sources:

• Seitan
• Tempeh
• Tofu
• Lupini beans
• Low-carb vegan protein powders

Other common vegan-friendly foods that work with keto (read labels!):

• Dairy-free yogurt/cheese/unsweetened milk
• Nutritional yeast
• Jackfruit (in brine or water)
• hummus

So, you’re a few days into keto, and you feel dead. Just lethargic, headachey, run down.  This is the dreaded keto flu. 

Keto flu happens because, by reducing  your carb intake and changing what you would usually eat, you may not  be feeding yourself the electrolytes – sodium, magnesium, and potassium –  that you need. This will usually make you feel like you have the flu –  lethargic, sore head, just plain run down. 

To combat this, you will need to  supplement your electrolytes, either in pill form or by making a drink  with the electrolytes in it (some call it “snake juice”). Keeping up  hydration is also very important, and will make you feel much better  if/when keto flu strikes!

Clean Eats Kitchen Chefs simplify the process for you further.  We tell you which items you are selecting are Keto compatible, you have direct access to our chefs for questions, and you can even request new items to be added!  

Click the Links above for a Chef Consultation or just give us a shot and order for yourself.  It's low-risk, try Clean Eats Kitchen Chicago Meal Prep out!  Just give it a try, you'll see why we are a favorite among serious athletes!