Swiss Chard & Mushrooms

I grow Swiss Chard in my grow-bag garden out back and it is producing nicely this year. I tried a new sauté with it last night that we just loved. A thumbs up from both of us! If you’re not a fan of mushrooms, you can certainly leave them out here, as I’ve made this vegetable that way as well and it’s quite good. Note: I did not include stems when harvesting the chard from my garden.

I served this alongside pot roast, but you could probably enjoy it with any dish you would enjoy that has spinach. This dish is suitable for all phases of Atkins and Primal/Paleo as well.

INGREDIENTS:

3 slices bacon, thick slice (with grease it renders), chopped coarsely

1-2 T. extra bacon grease (add only if very lean bacon)

2 T. unsalted butter

2 oz. red onion, chopped

6 large fresh mushrooms, sliced

1/8 tsp. coarse black pepper

8 Swiss chard leaves (8″ long without stem), coarse chop

DIRECTIONS: Fry bacon in skillet over high heat. Add onion & butter and extra bacon grease (if needed) to pan when bacon is almost done. Bear in mind calories/fat count will be lower than shown below if no extra bacon grease is needed). Sauté until onion is translucent. Lower heat to medium and add sliced mushrooms, sautéing until no longer opaque. Sprinkle on black pepper. No salt is needed as the bacon makes this salty enough. Add chopped chard to the pan. Let it just sit atop skillet contents a minute or so, until it begins to wilt. Turn with spatula to wilt the other side. Stir/sauté a couple times until chard is just softened to your desired state. Serve at once.

NUTRITIONAL INFO: Makes 4 servings, each contains:

184 cals, 16g fat (cals & fat will be lower if extra grease was not needed), 6g carbs, 2g fiber, 4g NET CARBS, 5g protein, 350 mg sodium

Frequently Asked Questions

How long does it take to start losing weight on lazy keto?

It can be challenging to calculate how long it takes to lose weight on the lazy keto plan. There are many factors that can influence the effectiveness of the diet, and they won't work for everyone. It all depends upon your individual lifestyle and goals.

Studies show that you might notice a steady decline in body weight within two weeks. But, there are factors like body composition and caloric intake that can make it difficult to achieve your fat loss goals. Therefore, it is important to be consistent and monitor your progress for a long time.

You don't have to exercise every day. Most people who follow this program will see some weight loss within the first month. It is possible to see results in as little as seven days if you combine regular exercise with healthy eating habits.

When making lifestyle changes, such as starting a diet or exercising regularly, consistency is crucial. It will help you achieve your goals quicker if you do it consistently and according to your specific nutritional requirements. It takes dedication, knowledge, hard work and perseverance to see results with programs such as lazy keto.

What is a suggested lazy keto diet for beginners?

Beginning your keto journey can be an exciting but intimidating endeavour. All the information, books, and advice available on nutrition can make it easy to get overwhelmed. This is where the "lazy diet keto" comes in.

Instead of tracking all your macros, lazy keto diets focus on reducing net carbohydrates to 25-50g per day in order to enter and maintain ketosis. This is a less restrictive approach than traditional keto diets, as you don’t have to keep close track of your caloric intake and macronutrient ratio.

You can basically eat a lazy ketogenic lifestyle, which means you don't need to track macros. Instead, you choose whole low-carb foods such as meats, eggs dairy products, nuts and seeds. However, starchy carbohydrates and added sugars are not allowed.

This may be the right option for you if you are looking for a simpler way to live low-carb without having to sacrifice delicious meals or lose important nutrients. Lazy Keto is great for those starting on their health journeys who have little time or knowledge about keto nutrition plans or if you need a break from counting macros each day yet still want to reach your weight loss goals.

What happens during the initial week of keto?

The first thing to do when you are ready to start a ketogenic diet is to do your research. It's important to learn about the best foods and how many carbs can you eat daily. Learning which foods help create the right balance of macronutrients is also important.

Once you have the basics, it's time to start building meals that support your new lifestyle. Avoiding processed sugars and eating whole, unprocessed food will help your body acclimate to this new approach faster. A few tweaks can make it easier to focus and increase energy, as well as reduce cravings.

Next is learning how to control portion size and time your meals while on the ketogenic diet. Your body will enter ketosis when it begins burning fat for energy. This can either be accomplished by tracking macros or consulting a nutritionalist who may be able to offer one-on-1 advice.

It is important that newcomers to keto take their time in the initial week of their transition. This allows their bodies to adjust and allow them to adapt before they start eating full-time. Getting ample rest and staying hydrated are crucial components that should not be overlooked when starting this journey. Allow yourself three days to assess whether this is working for your body. Each person responds differently to different things so you can give it some time.

Is keto right to you?

When you are trying to find what is best for your life and your journey, you need to be able ask difficult questions and do your research. The keto diet, an age-old and popular choice for weight loss, has many health benefits.

Ask yourself: What are my health goals. Is it to lose weight, improve my mental clarity, or balance my gut microbiome. While no one-size-fits-all method exists, keto can be a great place to start if done conscientiously.

Keto is a way to limit the amount carbohydrates that you consume. We recommend consuming 20 grams per person each day. This pushes our bodies into a biochemical state known as nutritional ketosis - basically using fat as our energy source instead of sugar or glucose. While it might be hard to stick to a strict carbohydrate limit at first, it will become easier over time.

As long as you maintain strong nutritional quality and intake of certain healthy fats, such as Omega 3 fatty acids and other beneficial mono/polyunsaturated fats found in avocados, salmon, or nuts, you should see beneficial metabolic effects from following a ketogenic diet, whether you want body composition changes or general internal health improvements.

If you balance your nutrient intake with keto, it can be very sustainable. Make sure to eat real whole foods and eat small portions. If done correctly, keto could be very beneficial for your individual needs, so take the time to learn more about it through reliable sources before taking any big steps forwards (or backward).

Can I eat vegetarian keto?

It all comes down to understanding the principles of a vegetarian keto lifestyle and how it works. It's not so complicated as you might think. A vegetarian keto diet requires that you cut out animal products and find plant-based foods with high amounts of fats and low carbs.

It is important to maintain a healthy macronutrient balance when you are following vegan keto. This involves monitoring the amount of carbohydrates, protein, and fat in each meal. While protein should be decreased, fat should be increased. The goal is to minimize the number of carbohydrates consumed to shift your body into an optimal metabolic state known as nutritional ketosis. This will result in your body burning fat for energy instead of glucose.

Apart from monitoring carbohydrate intake and calculating macros, you will also need to pay attention to whole foods rich in nutrients like avocados, nuts, seeds, leafy greens, olive oil, and healthy unsaturated oil like coconut oil. Supplementing with vitamins and minerals like Vitamin B12 is an important part of any vegan ketogenic diet. Many people are not getting enough of this vital nutrient because of their diet choices.

If you are looking for plant-based options (such as tempeh/tofu), which are naturally low in carbohydrates but rich with protein, and then add some strategic supplementation sprinkled throughout with macro counting, it is possible to easily reach your nutrient requirements for success on a ketogenic vegetarian diet.

Can you eat any fruit on keto?

You might be curious if you can eat fruits on a Keto diet. Yes, but be careful.

To stay in ketosis and burn fat, the idea is to keep carbs to a minimum. You can still eat certain fruits if you follow a balanced, healthy keto diet.

Low-carb fruits and vegetables can be incorporated into a keto meal program, but should be consumed in moderation. Carb contents vary greatly between individual fruits. For example, avocados have very little carbs while bananas have much more.

Sugar is found in fruits, which are broken down into glucose by the body for energy production. If you are trying to reach nutritional ketosis, an excessive amount of sugar could cause blood sugar spikes. You need to be mindful of the serving sizes and avoid overindulging in sugary treats.

Fresh fruit is better for your health than processed or sugary snacks. You will get essential vitamins and minerals from fresh fruits, which can be fuelled without having to eat too many sweets or processed snacks, like candy bars or pies.

If you are unsure whether eating fruit on the ketogenic diet is right for you, remember that fresh fruits are often healthier than sugary treats. But only if you eat a small amount at a time.

Statistics

• The ratio is often 60% fat, 35% protein, and 5% carbs. (healthline.com)
• Around 35% of total calorie intake is probably the upper limit. (healthline.com)
• It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
• One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75% (25Trusted Source (healthline.com)
• When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7Trusted Source (healthline.com)

External Links

[TAG69]

• The Nutrition Source Chan School of Public Health


• Fiber Chan School of Public Health

[TAG72]

• Keto Calculator

[TAG74]

• Are Butter Good for You or Bad?


• The Fat-Soluble Vitamins: A, D, E and K

[TAG77]

• Cambridge Core

How To

The Best Foods for a Ketogenic diet

Gobbling up the right foods is essential to ensure you get the optimal results from a ketogenic diet. Include protein, moderate carbohydrate intake, and include fats.

You should eat lots and lots of whole food, as well as moderate amounts butter, avocado, coconut oil, butter, ghee, and other healthy oils. Ensure you eliminate all kinds of refined sugar, bread, and grains to maximize potential success with your new way of eating.

Your body should have the highest nutritional levels possible so that you choose organic whenever possible. Opting for free-range eggs also ensures you take on vital nutrients from concentrated sources naturally fed by their environment.

Delicious low-carb dishes such as spinach, broccoli, cauliflower, and kale will delight your taste buds and reduce cravings for sugar. You can include probiotic properties into your diet by eating fermented food. This has been linked to decreased inflammation and improved metabolic health.

Wild meats like venison, duck, and partridge can be used in a variety of recipes, which adds variety to your menu while also providing lean proteins and minerals that are difficult to find in other foods.

It's all about creating balance between eating fresh produce in their natural forms and adding nutrient dense ingredients that will help you stay satisfied, so you don’t feel deprived or denied.

Resources:

[TAG79] Chicken and Roasted Asparagus with Tahini Sauce is an easy amazing low-carb dinner that’s quick enough to make on a week night! And you can use creamy peanut

[TAG80] Are you constantly putting in the effort to lose weight, but seeing no results on the scale? Don't worry, you're not alone. Discover the four reasons why you

[TAG81] EASY Tom Kha Gai I recently was in Thailand for my keto retreat. MAN, it was so much fun! I just love getting to meet and travel with new friends....The post

[TAG82] Here are Keto Breakfasts to Bake on the Weekend and Eat All Week, and all of these are breakfasts where I’d enjoy having leftovers. And I think doing Weekend

[TAG83] Cheesy Sausage and Green Chile Breakfast Bake is a breakfast bake recipe from a reader who added sausage to my Chile Rellenos Bake! And this is such an

[TAG84] Flourless Chocolate Cake for 2 What’s not to love about flourless chocolate cake? It is thick, it is rich, it is chocolaty, and easy to make! HOW TO MAKE

[TAG85] This new recipe for Instant Pot Asparagus might be the easiest method you’ve ever seen for cooking asparagus! And this post has 10 ideas to add flavor to the

[TAG86] Are you tired of constantly thinking about food and feeling guilty? Discover how achieving metabolic flexibility can lead to true food freedom, allowing you to

[TAG87] Asian Meatballs over Carnivore Rice I love meatballs! So when I went to Good Food Cafe which was a keto restaurant in Madison Wisconsin, I ordered their Asian

[TAG88] BON CHARGE RED LIGHT THERAPY PANEL BENEFITS My Anti-Aging Journey Since turning 40 I have really begun to ramp up my beauty and skincare routine. I wasn’t

[TAG89] Mushroom Tarts with Feta have cottage cheese for protein and creaminess, and they’re perfect to make on the weekend and reheat later! And everyone who loves

[TAG90]

[TAG91] CARNIVORE Waffles WHY A RECIPE FOR CARNIVORE WAFFLES My husband Craig has always loved waffles! He loves them more than pancakes, or French Toast. Since he is

[TAG92] Asian Lettuce Cups with Spicy Ground Turkey are a delicious low-carb and gluten-free dinner idea that’s also fun to eat! And everyone who likes turkey lettuce

[TAG93] Brace yourself for some real talk about weight loss from a woman who understands the struggle. Read on to find out why Oprah's latest endorsement is not

[TAG94] The post SPRING Semester Now OPEN: Triple Health Coaching Certification – Keto, Carnivore and Protein Sparing Modified Fast appeared first on Maria Mind Body

[TAG95] This round-up of Low-Carb and Keto Leftover Ham Recipes has so many good ideas, you might even want to buy some ham to try these recipes! And there are 18

[TAG96] This colorful Asparagus Salad with Tomatoes, Olives, and Feta is quick and delicious for a spring or summer salad. And this is also a perfect salad to make for

[TAG97] I’ve made a lot of variations on deviled eggs, but these Spicy Deviled Eggs (with Chipotle and Lime) are one of my favorites! And you can make them more or

[TAG98] The BEST Red Light Face Wand My Anti-Aging Journey Since turning 40 I have really begun to ramp up my beauty and skincare routine. I wasn’t happy with how my...

[TAG99] Easy Cheesy Baked Ham and Asparagus is super quick and delicious to make for a special meal when it’s asparagus season! But this is also a great way to use

[TAG100] Who says life after 40 has to be boring? As I approach my 46th birthday, I'm sharing the unexpected joys of being in your 40s that will have you loving this

[TAG101] If you’re planning an Easter brunch, lunch, or dinner, here are my favorite Easter Asparagus Recipes that are all perfect for a special meal!  PIN the Easter

[TAG102] If you're looking to switch your diet to a low carb diet to help manage your blood glucose levels, you may have asked yourself whether it's good for..

[TAG103] Ground Beef Vegetable Soup is a low-carb stovetop version of a favorite slow cooker soup now made with cauliflower rice. And this tasty ground beef soup also

[TAG104] The BEST Ricotta Meatballs (Gluten Free & Keto) I never thought I liked ricotta. Growing up, my mom would use cottage cheese to make lasagna and the ricotta

[TAG105] Roasted Asparagus with Garlic is the perfect way to cook my favorite spring vegetable and roasting the garlic gives it amazing flavor! When big fat spears of

[TAG106] Easy Keto Chex Party Mix I have GREAT NEWS! I just made the BEST recipe for The Original Chex Party Mix made keto! Growing up, we always had the Original...The

[TAG107] Are hormones causing weight gain and mood swings? Find out how to activate the #1 fat burning hormone, insulin, and start feeling your best at any age.The post

[TAG108] During March it’s still cold and cabbage goes on sale, so use that bargain cabbage to make Low-Carb and Keto Cabbage Soup. There are 15 different recipes here

[TAG109] FILL YOUR FREEZER GIVEAWAY This month, I am teaming up with Reil Ranch on a “Fill Your Freezer” full of grass-fed beef giveaway! This is in honor of Reil

[TAG110] Any time you’re lucky enough to have some leftover corned beef, these Reuben Sandwich Cabbage Cups are a creative way to use it! Or just buy some thickly

[TAG111] When people swooned over my sister Sandee’s Asian Chicken Cabbage Salad, I adapted her recipe into a low-carb version of this tasty salad! And if you like

[TAG112] Keto Pavlova I am new to to this dessert but it is super tasty! Pavlovas are a delicate meringue-type dessert that isn’t overly sweet. TIPS ON MAKING PAVLOVAS

[TAG113] You can make this delicious Leftover Corned Beef Soup in the Instant Pot or on the Stove, and this soup is really low in carbs. And just make corned beef soup

[TAG114] The ketosis diet for diabetics has been around for quite some time and it's been proven that it can be a great way to lose weight and reduce your..

[TAG115] Do you constantly struggle with diets and weight loss? Are you tired of feeling like a failure? Join the ranks of Health Rebels and take control of your health

[TAG116] The BEST Keto Peanut Butter Cookies TIPS FOR MAKING HOMEMADE PEANUT BUTTER COOKIES Let them rest after coming out of the oven.  This is from one of my recipe

[TAG117] Here are Low-Carb and Keto Corned Beef Recipes, with amazing ideas for cooking corned beef or using leftover corned beef! And you can use corned beef from the

[TAG118] Roasted Cabbage with Lemon is a perfect low-carb side dish no matter what you serve it with, and I’d eat this for a meatless dinner as well. And if you’re a

[TAG119] Infrared Sauna Blanket Benefits INFRARED SAUNA BLANKET BENEFITS 1. Fat Loss and Muscle Gains Infrared Saunas help promote fat loss and muscle growth by

[TAG120] This Keto Chopped Salad is perfect to make for Weekend Food Prep and then you have salad ready to eat all through the week! Check out the Weekend Food Prep

[TAG121] Are you checking off all the boxes in your weight loss journey, but still not seeing results? You may be making this common mistake without even realizing it.

[TAG122] Tembleque (Puerto Rican coconut pudding) I had a beautiful message from a woman asking if I could recreate her favorite dessert called Tembleque. It was

[TAG123] Carnivore Rice I know some carnivore experts make fun of me and think that carnivore do not need recipes and that you just need to eat meat. However, diets

[TAG124] Are you tired of struggling to lose weight and get healthy? Discover the shocking truth about how the food and pharmaceutical industries have been working

[TAG125] Protein Noodle Pizza Lasagna Have you tried my Protein Noodle Lasagna? It is a fan favorite! I wrote that recipe over 15 years ago because when I was a

[TAG126] If you are trying to eat a vegan diet, you may be wondering what you can eat on a Vegan Keto diet. There are many restrictions, but there are some..

[TAG127] Improve Your Sleep With Infrared PEMF Mat Therapy The Importance of Quality Sleep Let’s talk about weight gain and sleep deprivation. Are you having trouble

[TAG128] How to Reverse Insulin Resistance Insulin resistance effects millions of people across the globe. In this article we will break down the main root cause of

[TAG129] Find out why your constant hunger may be hindering your weight loss efforts and learn how understanding the different types of hunger can transform your eating

[TAG130] The ULTIMATE Weight Loss Challenge Are you looking for help and inspiration on your health journey? I have the ULTIMATE challenge for you! Not only can you WIN

[TAG131] No Bake Strawberry Cheesecake Bars My son LOVES cheesecake but I don’t always love going through the trouble of baking a cheesecake which is why I am in LOVE

[TAG132] Happiness is a superpower that anyone can cultivate. Discover the simple steps you can take today to be happier, improve your health, relationships, and

[TAG133] Feeling constantly overwhelmed and stressed out? You're not alone. Learn the signs of high cortisol, the stress hormone, and how to combat its effects on your

[TAG134] Struggling to find the motivation to stick to your weight loss goals? It's not just you, and it's not a lack of willpower. Find out the surprising reason

[TAG135] Tired of constantly falling off the wagon with your habits and resolutions? It's not too late to turn things around! Learn how to improve your morning routine

[TAG136] Are your sugar cravings ruling your life? Learn how to retrain your brain and finally break free from the cycle of sugar addiction with our science-backed tips.

[TAG137] Struggling to stick to a health plan while trying to keep costs down? Get ready for good news! Here are six easy ways you can save money on healthy food

[TAG138] If you want to be on the ketosis diet, then there are a few things you need to know. One of the main things is that you must keep an eye on your..

[TAG139] Struggling to make your health plan stick? Learn how you can set yourself up for success by creating an achievable and meaningful wellness journey.The post The

[TAG140] Tired of trying and failing? Don't let another new year derailed your weight loss goals. Let's start over, get back on track, and make 2024 our biggest victory