Easy keto recipes

Tracking calories basically.

Figure out, using MFP or not what your maintenance calories are likely to be. Age, height, current weight, gender, activity level all affect what that figure might be. Take that maintenance figure, subtract 500 cals a day for a 1lb loss per week, (1000cals per day for 2lb loss, 250 cals per day for a half pound loss). Which of those you choose will depend on how much you have to lose basically, the heavier you are the more aggressive you can be in your weekly loss figure.

Log calories accurately to the number you derived (logging any purposeful exercise, if appropriate, which will give you some calories to ‘eat back’ if you wish. (I’d recommend eating maybe half of that back for the first few weeks and see how your progress is going, then adjusting up or down as appropriate.)

The food you log is basically immaterial as far as actual weight loss is concerned. But, obviously, you need to stay healthy too, so make sensible choices but there is no need to demonise any food or food group, such as carbohydrates (as in Keto). If it fits your calorie goal, it can fit in your mouth! Hence the ’diets (meaning diet plans that restrict you to specific foods) are dumb’ (meaning why do that and deprive yourself of whole food groups).

Ideally, what you’re aiming for is a change in lifestyle/food habit that keep the weight off once you’ve reduced to where you want to be. Otherwise you ‘do a diet’ then return to your old habits and promptly regain every ounce and more than likely extra ounces too)

Not sure how strict you are, if you stick to less than 20g of carbs this won’t work for you but if you’re not as strict it might be. I keep making it for an easy lunch and it’s delicious and keeps me full.

Easy broccoli soup
1 TBSP butter
1 cup broccoli florettes (I always have some frozen so it makes it easier)
1/4 cup whipping cream
1 tsp minced garlic
1/2 tsp powdered chicken stock
1/2 cup shredded cheddar
Salt, pepper and any other seasonings you prefer to taste (I do a few shakes of celery salt, onion powder and oregano)

I throw the butter, minced garlic and seasonings into a pot and cook on medium heat until the butter is melted, then I throw the broccoli in and put the lid on to let simmer for a few minutes. Then I add the chicken stock and 1/4-1/2 cup of water (just enough for the broccoli to simmer/steam in) and put the lid back on and cook until broccoli is soft. Then I add the cream and stir and cook for another minute or so. Pour into a bowl and add the cheese (I’m terrible at getting cheese to melt in soup so I’ve stopped bothering lol it’s still good). The cream and cheese thicken it enough that you don’t need flour or anything. It’s still a bit runny but I find it extremely satisfying and filling!