What Is Keto?
If you prioritize healthy eating or are looking to lose weight, you might consider trying out a keto diet. This is an effective way to reduce carb intake while consuming nutrients from protein-rich foods. There are many other potential health benefits to keto dieting, as well.
In this guide to starting a keto diet, we’ll first explain what this practice entails and some associated health benefits. Then, we’ll cover some tasty low-carb keto recipes for the whole family to enjoy! Read on for plenty of helpful tips and recommendations for starting a keto diet.
What Is the Keto Diet?
Ketogenic, or “keto,” is a type of low-carb diet. The goal is to cut back on easily digestible carbs from white bread, pastries, sugar, soda and similar foods. Instead, you consume calories from protein and fat.
Typically, keto diets are short-term and the desired result is losing weight. However, it can potentially help manage some medical conditions like heart or brain disease, epilepsy and chronic acne. If you’d like to start doing keto, talk to your doctor first to ensure this diet is safe for you, especially if you have type 1 diabetes.
What to Eat on Keto
With a keto diet, it’s important to limit trans fats and highly-processed foods. Instead, focus on low-carb, healthy high-fat foods such as eggs, dairy, meats, low-carb veggies and sugar-free drinks. Here are some popular keto snacks and foods to eat:
- Seafood, such as shellfish, salmon, mackerel and sardines
- Cheese, like brie, blue cheese, camembert and cottage cheese
- Meat and poultry, including pork, beef, chicken and lamb
- Plain Greek yogurt
Benefits of Doing Keto
From aiding weight loss to protecting your heart and brain, there ar
e several advantages to ketogenic dieting. If you’re on the fence about starting a keto diet, below are four potential benefits to consider:
1. It Promotes Weight Loss
Keto is known to promote weight loss by reducing appetite and boosting metabolism. Because a ketogenic diet typically consists of filling foods, this may reduce hormones that stimulate hunger. Add
itionally, consuming fewer carbs helps your liver produce ketones to burn body fat.
2. It Can Help Treat Acne
Consuming healthy, natural foods can help reduce acne development and promote skin health. Therefore, doing keto could help improve skin breakouts. Meanwhile, consuming highly-processed and trans fat foods can have the opposite effect, increasing your risk of developing acne.
3. It Can Strengthen Your Heart
Fruits, vegetables, fish and other healthy natural foods can work to improve heart health in several ways — reducing cholesterol, regulating blood pressure, improving cellular function and lowering your risk of cardiovascular disease. When following a ketogenic diet, you’re consuming whole nutritious foods that can help strengthen the heart.
4. It May Improve Brain Function
Though more analysis is required to determine how strongly keto impacts the brain, research indicates that ketones produced with this diet can protect the brain and nerve cells. Keto can increase mitochondria count in brain cells, which boosts hippocampus activity to improve memory and learning.
Therefore, a ketogenic diet may potentially manage or prevent diseases such as Alzheimer’s. Additionally, the Epilepsy Foundation suggests that keto may help control chronic seizures. Some parents use this method for children that don’t respond to seizure medications.
As a reminder, you should always speak with your doctor before making any drastic changes to your or your family’s diet. Be sure to do this before starting keto.
Do you need some keto dinner ideas to inspire your next meal? Below are six tasty low-carb recipes that may assist your keto family meal prep.
1. Sausage Zucchini Boats
These low-carb sausage zucchini boats are a tasty addition to any lunch or dinner meal. Cool, fresh zucchini complements the savory flavors of Italian chicken sausage, garlic and parmesan cheese for a mouthwatering dish. Grab the ingredients and try making some for yourself!
2. Low-Carb Meatball Casserole
Make it Italian night for dinner with this delicious low-carb meatball casserole recipe. With sweet Italian chicken sausage, melted mozzarella cheese, fresh low-carb tomato sauce and plenty of fresh spices, this is an excellent dish for the entire family to enjoy. Give this recipe a go for your next meal.
3. Sausage and Shrimp Skewers
Do you need a delicious dinner appetizer? Try grilling up some sausage and shrimp skewers. Meat and seafood lovers alike will enjoy this tasty dish. With sizzling shrimp, mouthwatering sausage, fresh vegetables and seasonings, these likely won’t last long in your household. Whether you’re hosting a family dinner or a summer cookout gathering, these skewers are sure to be a hit.
4. Hot Italian Chili
For your spicy food-loving family members, whip up some hot Italian chili for dinner! Fresh beans and vegetables lend themselves to hot Italian sausage for a delectable flavor — you’ll likely want to make this again after just one taste. Season your chili with some cumin, salt, pepper and chili seasoning for an added boost of flavor.
5. Sausage BLT on Avocado Bun
Sandwiches are an easy, classic meal for the whole family. If you enjoy a traditional BLT, this sausage BLT on an avocado bun incorporates a tasty low-carb twist, and it only takes minutes to make. Grab some fresh tomato, plenty of bacon, crisp romaine lettuce and sweet Italian chicken sausage, then try these out for your next lunch or dinner!
6. Sausage Stuffed Mushrooms
These sausage stuffed mushrooms are the perfect family meal on a chilly winter day. To craft this tasty dish, you’ll need some hot Italian sausage, small portobello mushrooms, fresh spices, softened cream cheese and crumbled blue cheese. Together, these elements create the ideal blend of texture and flavor that everyone is sure to love. Pick up the ingredients to make these mushrooms for your next meal!
Find Premio Sausage at a Store Near You
Try out some new keto recipes with delicious and quality sausage! At Premio Foods, we make our gourmet sausages from the freshest ingredients and spices to ensure rich, natural flavors. For more than 40 years, we’ve successfully crafted authentic Italian sausage to enjoy on its own or accompany various dishes. From original pork sausage to exotic varieties, we have something to satisfy any meat craving.
If healthy eating is important to you and your family, we offer several chicken sausage varieties with 60% less fat than beef or pork sausage. These are available in multiple flavor profiles, from sweet and mild to hot and spicy. With our wide selection of sausage varieties to browse, you’re sure to find something for everyone to enjoy. You can also check out our recipe center for plenty of healthy family dishes.
Discover real Italian flavors with Premio Foods. Find a store near you to purchase your sausage today!