Hey! Just wanted to jump in and share a recipe with you; an amazing keto breakfast sandwich!
So, in the last few weeks I’ve been on the ketogenic (keto) diet and I’ve been trying out different recipes in order to keep things fresh and exciting. The last thing I want is to get bored with the same old food every day. So, I try new things to keep me excited about losing weight. I’ll be sure and share some more recipes in the future. We have plenty that my wife and I have found or come up with.
I’m also thinking about recording my health journey as a new YouTube Vlogger. That would be awesome! But, it’s still in the planning stages (by that I mean I am procrastinating).
My wife is taking this journey with me, and with her help we can come up with some awesome recipes.
What is a ketogenic diet?
The ketogenic diet (keto diet for short) has become very popular in the last few years, at least in my area. I’m not exactly sure how long it’s been around. But, I can say in all honesty that it’s the best diet that I’ve ever tried.
I’ve gone from 330 pounds to 295 pounds in just a little over a month, which could have been more if I was stricter on my macros. (more on that below)
The ketogenic diet is a very low-carb, high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat, putting your body into a metabolic state called ketosis. While in ketosis, your body becomes a fat burning machine, using the fat for energy. It has been known to cause a reduction in blood sugar and insulin levels.
The Complete Ketogenic Diet for Beginners is the book that I used to get started and has helped me immensely with the information to move forward with the diet. I still use it today for great recipes and helpful tips.
In addition, many books, including the one above, will tell you to calculate your macros, or macro-nutrients; information telling you how many carbohydrates, fats, and proteins you should have based on your age, body type, activity level, and a few other factors. Various macro calculators can be found by just Googling “macro calculator”. Certainly, I believe getting to know your macro needs is very important in the beginning, as being very strict with what you are consuming is a very important key in losing fat fast. Being very strict in the beginning is what allowed me to lose over 10 pounds in the first week.
Unlike most people, I stopped keeping track of my macros. The only thing I track is my carb intake. I try to keep my carb intake at around 30-35% per day. My meals mostly consist of lots of vegetable and meats. So, new recipes help in keeping things from getting old or keep us from repeating the same meal over and over. But, that doesn’t mean that you should stop counting macros, because your macro information is very important in this kind of diet. I’m still losing a little weight, but not very fast, and using my macros would speed up that process. But, I’m busy most of the time, so I just look at the number of net carbs on nutrition labels and make sure there is little to no added sugar. Fresh meats and vegetables is what I go for in the grocery store.
NOTE: Make sure you’re counting net carbs. Net carbs are the amount of carbs in food minus the amount of fiber. If a product has 10 carbs and 6 fiber, then the total would be 4 net carbs. Net carbs are what you should be counting in the keto diet.
My Tips For You
Try to get everyone in your household to 1) do the diet with you, or 2) limit the amount of “bad” food they bring into the house. I can tell you from experience that at first cravings can get bad, especially if you are a sugar or fast-food lover, and people keep bringing it around you. It’s a sure way to fall off of your diet. But once your body becomes use to the transition and reaches ketosis, those craving will subside. One thing to remember is that once your body reaches ketosis, which means your body is using the fat for energy, anything can take you out, even snacking on a small cookie. Just lift your head up and keep moving on. You’ll be back in no time.
Let the people around you know that you’re trying to better yourself and that you could use their help and maybe even get them to do it as well. It helps when you have a partner to tackle a diet with.
Also, if you live alone, it will help to empty your kitchen of all “bad” foods. Bread, potatoes, sweets, etc. There’s a good chance that you will have lots of food to trash, but you don’t have to. You may feel like your wasting a lot of food, but you can always donate the food to someone in need or to a local food pantry. Not only are you helping yourself, but your helping others.
In addition, find a book or website to help you. Gather as much information on the keto diet as you can. The more information you have, the better things will go. Books, Google searches, blogs, etc.
Information on the Ketogenic diet is everywhere and is only growing.
Finally, lets get to the recipe…
Recipe – Keto Breakfast Sandwich
Are you ready for an amazing breakfast idea?
However, I can’t take complete credit for the recipe, as my wife found this keto bread recipe on Tasty that truly makes this meal amazing.
It’s called 90-Second Keto Bread. But we changed a few things for ours, which I put below.
It’s a great breakfast meal. Quick, easy, and absolutely delicious!
- 2 eggs
- 1/4 avocado
- 2 slices bacon
- 1/3 onion (optional but recommended)
- keto bread (recipe below)
- slice of cheddar cheese
- 3 tbsp Almond flour
- 1/2 tsp baking powder
- 1/4 cup Parmesan cheese (fresh grated is best)
- 1/4 tsp garlic powder
- 1 tbsp melted unsalted butter
- 1 large egg beaten
- salt to taste
- pepper to taste
Directions For Keto Bread
Start off by making your keto bread. It’s easier than you think. It’s all done in a microwave! Seriously!
- Put all of your ingredients in a ramekin or small bowl. We use a ramekin, as it makes the perfect shape for a bun.
- Stir your ingredients until smooth.
- Place in the microwave and cook for 90 seconds. (We’ve never had to cook any more than that.)
- Let the newly cooked bread cool before removing from the ramekin.
Directions For Other Ingredients
- While the bread cools, cook up your eggs and bacon.
- Slice the avocado.
- Slice your cheese.
- Chop your onion (Highly recommended)
- Mix the onion with the avocado and make a spread.
- Pile all of your ingredients onto the Keto Bread and…
- BOOM! You just made the only breakfast sandwich you’ll ever want!
The Keto Bread alone is roughly 5 net carbs per one serving. Then you just need to add in the other ingredients, which will differ depending on how much you decide to eat.
This Keto Bread recipe is amazing for burgers! So, don’t limit yourself. Whatever you used regular bread for, you can substitute with Keto Bread. Just make sure you’re keeping track of your macros.
The keto diet was an amazing game-changer for me. This is the only diet where I don’t have to limit my food to almost nothing. I don’t have to starve myself. On the keto diet, I am satisfied after a meal and not left hungry or wanting more.
Above all, I hope this helped in your decision to take your first steps toward a ketogenic diet. The diet has certainly helped me, and I know it will help you as well.
I wish you the best of luck in all of your journeys.
Neyiwa! Thank you!
Shawnee Rising Studios