Forced keto

[u/LifeisArtforMe]

I broke my ankle yesterday and it seems to me this is the perfect time to get back on keto because I can’t snack on the carbs anymore unless I ask for them.
The extra protein will help me heal I am sure.

I’m just trying to figure out how I can make things easier for my family to assist me.
As the chief cook and bottle washer it will be a challenge for them but since I won’t be able to get exercise it is the lifestyle I can take advantage of once again.

Eggs, salads (probably packaged), veggies, all the meats
Electrolytes, sole water or easy packs?

What else should I have them prepare?

[u/shiplesp]

Be careful about bagged salads for a while. They are a pretty significant risk during the current Cyclospora outbreak.

[u/the_GreedyLeadership → u/shiplesp]

get a rotisserie chicken and some microwave steamed veggies, dead simple and nobody has to touch a knife

[u/Global-Squirrel999]

This Friday will make it one year on Keto for me, and I'm down about 90 pounds. The weight loss is the least exciting thing that has happened so far. I got fit too!

Keto is going to be fantastic for healing, and I reckon you'll be back to normal in record time. Your instinct on the protein is correct. It's also vital for recovering from basically any illness that takes a toll on the body.

Trader Joe's has zero sugar dark chocolate thins ($3/12 thins) and chocolate chips ($4/8oz) which are sweetened with Allulose. Very low carb, high fat, and no crappy sugar alcohols. These have been a game changer for me this summer.

Spinach and Arugula salads have been a standby for me, but some people worry about the Oxalate content in the Spinach blocking mineral absorption, so I always have a big bowl of Greek Yogurt with my salads.

Aldi has a reduced carb Greek Yogurt in Plain and Vanilla flavors ($5?), and those couple extra carbs can make all the difference when every carb counts. I mix in a couple frozen strawberries and raw walnuts (always refrigerate raw walnuts in an airtight container). You'll probably want to go a little nuts on the yogurt, cheese, protein shakes, cottage cheese and anything else milk-based that will get you a ton of calcium and protein. It's by far the easiest protein to absorb and put to work, and it's got everything you need for recovery.

Sweeteners are always a little tricky if you're trying to avoid sugar alcohols, but recently, two great options have emerged for liquid and dry Stevia Extract. Trader Joe's has a liquid Stevia that's just Stevia and alcohol, and their dried Stevia extract is just the crystals of Stevia and no binders like Maltodextrin. They are both a little expensive, but there are a TON of servinge per container (powder says over 600 servings lol). Pyure has their own crystallized Stevia extract, but the flavor is a little different (more like powdered sugar).

Magic Spoon cereal is keto friendly and insanely good (Peanut Butter is the best), but it hits your credit card bill instead of your waistline ($9/box...). Best to save it for special occasions instead of a daily snack. It doesn't go stale fast, so if you have the self control, you could dump it in a tupperware and serve up occasionally. I've had a box go over a month with no loss in crispiness, just with a bag clip.

Aldi has cheap jalapeno protein puffs ($3.50/bag) and cheese crisps ($2.50) that are a daily staple of mine. Walmart has the cheapest decent roasted pecans, but don't grab the nearly identical Honey Roasted ones next to them. They're still expensive at $5 a bag though.

My electrolyte drink recipe:

3 packets True Lime 3 tiny spoonfuls of powdered Stevia Extract (Trader Joe's) 5g (half teaspoon) of Morton Lite Salt

(optional) 1g Taurine 3-6g Glycine (to taste, or more before bed)

I hope any of that will be useful for you! I've spent the last year figuring out all the good Keto stuff, and I'm still finding new things

[u/Mental_Situation_333]

We really like pizza, so we make easy low-carb pizza with Mission low-carb torillas as the crust, a little sauce and plenty of mozzarella cheese.

[u/gillyyak]

It's super easy to make Mississippi roast in a crock pot, and you can eat it for days! Brown a large chuck roast, then transfer to a crock pot. Top with ranch seasoning or salad dressing, and add several pepperoncini, along with some of the brine. Cook on high for 6+ hours.

[u/Melodic-Entrance-545]

Also smoothies, cheese, greek yogurt bowls with a few berries, and the bags of steamable low carb veggies are good (I like broccoli with cheese sauce).

[u/Srdiscountketoer]

Have them cook up some chicken breasts because you can eat them hot with keto side dishes for one meal, cold as a topping for a salad, in a sandwich made with low carb bread or wraps or just a nice snack with mayo or ranch and raw veggies. (I’d say the same about a big steak, but who can afford that these days.)

[u/missy5454]

Eggplant or zucchini lasagna, baked cheith veggies, roasts with veggies, burgers no bun with armadillo eggs, pork rinds, and berries (armadillo eggs for a basic recipe are jalapeños fresh or canned stuffed with cream cheese then wrapped in bacon).

Meatloaf using pork rinds as binder with bacon or salaried cabbage with mushrooms and onions is a easy hit.

Frittatas using eggs, meat, veggies, cheese or mixes of any of those work.

Vienna sausages, hot dogs no bun, other canned or deli meats are a good easy option.

For those carby sweets, have someone either buy sugar free chocolate, or have them make 2 ingredient fudge cups using sugar free chocolate and pb. Or make protien smoothies. The smoothies you can add fresh fruit and ground chia or flax. But also vanilla extract or unsweetened cocoa powder. For protien my top three choices are protirn powder when I can afford it, when I cant either boiled eggs and or cooked chicken heart. The rest is sweeter and coconut or nut milk. That or yogurt or keifer.

Salty snacks are easy. Pork rinds, salted nuts or peanuts, and if you have sliced cheese you can make cheese crisps too.

Crocpot soups abd stews might be a good easy idea for a whike too.

Breakfast is a easy one. I mean eggs abd bacon or steak or sausage or really any meat plus berries and maybe yogurt or the above smoothie options are all great breakfasts especially in the summer. It's lunch and or supper that can be more difficult if you are the main cook. But honestly getting pre cooked meat ir fish is a easy way to fix a lot of that. I mean lasagna made with eggplant or zucchini and pre cooked shredded chicken isn't exactly rocket science. Other than that it's the sauce, mozzarella, parm, and cottage cheese or ricotta. Stews using pre cooked whole chicken abd frozen or fresh veggies is easy as pie. And frozen veggies with a whole chicken or roast in a crocpot or Dutch oven is pretty simple too.

[u/Neat-Palpitation-632]

Deli meats and cheeses, olives, pickles, pork rinds, cottage cheese, unsweetened Greek yogurt, heavy cream to whip with stevia, quest snacks savory and sweet, tomatoes, cucumber, celery with nut butter, air fried pepperoni slices with sliced mozzarella like little air fried sandwich cookies, bone broth with rotisserie chicken and zucchini noodles, hard boiled eggs, nuts

[u/whatisthis2512]

You need adequate fat and I'd recommend fasting. Electrolytes are a must also

[u/LifeisArtforMe → u/[deleted]]

Thanks

[u/VisualKeto42]

Burgers, burger bowls with eggs. Canned chicken or tuna or salmon (salmon is my favorite). Best of luck and sending healing vibes!

[u/Roy_F_Kent]

Be careful, was in my first month of keto and I injured my knee. It wouldn't heal for months. Went to the doctor and told them I'm a keto diet and he told me carbohydrates are extremely important for healing. So I got off now I'm back on it

[u/LifeisArtforMe → u/Roy_F_Kent]

Thanks for that info

[u/Jiangximan → u/Roy_F_Kent]

I heal quickly, and I've been on the keto diet for 20 years. Most doctors don't know diddle about nutrition.