My Keto Philosophy
First, let’s start off with some generally accepted Keto guidelines within the keto community.
Very low carb (20g net carbs or less)
High fat (healthy)
Moderate protein
No grains
No sugar
Small amounts of fruit (blueberries, raspberries, strawberries, blackberries)
Avoid high carb/starchy vegetables
Beyond these parameters, there is a lot of gray area in which various groups/keto gurus disagree, so I thought I’d add my philosophy since it will be reflected in my recipes.
Dairy: I have no issue with dairy being part of my keto way of eating or including it in my recipes. It doesn’t seem to cause me any issues. If you have known problems with dairy, then please limit, alter, or substitute ingredients in recipes that include dairy. I will try when possible to offer an alternative. Dairy will show up in recipes in the form of heavy cream, cream cheese, butter, and cheese. Love me some cheese!
Soy: I avoid soy the best I can. It won’t be included in any of my recipes. I feel it’s a potential danger to all people.
Alcohol: Even though I do believe alcohol is not good for the body, I will have a few drinks on occasion. I try to limit the quantity and frequency, however.
Fruit: I think fruit (berries) on occasion is fine, however, I personally don’t eat it and there won’t be a lot of recipes that include it.
Sugar substitutes: I have no issue with certain sugar substitutes being used. I’ve never had any problems with blood glucose spiking or having cravings after ingesting them. I would suggest experimenting to see if any of these cause issues for you. The ones I use are Stevia, erythritol, monk fruit, allulose, & inulin. I do not generally eat or drink anything with artificial sweeteners with the exception of pure sucralose and only occasionally. No artificial sweeteners will be included in any recipe.
Legumes: I generally avoid all legumes with the exception on an infrequent basis of peanuts/peanut butter. I’m sure peanuts/peanut butter will make cameo appearances in some recipes. Of course, those with peanut allergies shouldn’t try those particular recipes.
NOTE: I implement intermittent fasting (IF) and generally have a small snack size lunch and a normal sized dinner within a 4 hour window. Those who eat 3 full meals and have several snacks may find some recipes a little macro dense. Please make adjustments if needed to fit your particular plan/way of eating.
I hope this will clear up any questions about my particular keto philosophies, so it won’t be any great surprise when you come across (or don’t come across) some of these ingredients. If you have any suggestions on good alternatives/substitutions that may help someone be able to utilize a recipe that may have potential problems with certain ingredients, please contact me. I’d love to hear from you.
