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INTRODUCTION Yo what up what up, It’s your man Big Brandon Carter. I just wanted to take a second to congratulate you on getting “Keto Hacks” where I’ll be taking you through my step-by-step process to “hacking” your way to a stronger, healthier and higher energy life with Keto. As ya’ll know, I’ve been in the fitness game for over 15 years and have modeled for NIKE, PUMA, ADIDAS, and other major brands. I’ve been on the cover of fitness magazines, plus I’ve trained professional athletes and bikini models. In addition to all that, I’ve made over 1,000 videos online (that have been viewed over 100 million times) teaching people how to put on MUSCLE MASS and burn belly fat, always highlighting that the key component to both is your nutrition. Since it’s literally been my job for the past decade to stay ripped year round, I’ve tried every diet imaginable. Paleo, Atkins, Intermittent Fasting, Steak & Eggs, etc. If you can name it, I’ve tried it. My goal in trying all these nutrition plans is to find something that can not only get you shredded and help you make serious gains, but also keeps your energy levels high so you can stay laser focused throughout each day. As a fitness model, I need to make sure the foods I eat keep my arms pumped without compromising my abs and keeps my skin clear for photo shoots. At the same time, as a CEO of a supplement company and a consultant to multiple businesses, it’s imperative that the diet I follow keeps me sharp, alert and impervious to grogginess from a poor night’s sleep or the “itus” (aka the post-lunch food coma). After nearly 20+ years of trying every diet I could find, nothing gave me the right balance of the needs I described above. I was either getting ripped but compromising my energy levels, or getting tons of energy but losing my gains. That was until I found what I believe to be the “Holy Grail” of all diets, which is the Ketogenic Diet.
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When you’re in Ketosis, your body creates “Ketones” which are only The Ketogenic diet focuses on keeping your body produced when you’re eating in “Ketosis”. high amounts of fat, very low amounts of carbs I’ll get into all the details in the following chapters, but just and a gentle amount know that once your body is in ketosis, your body will become of protein. a god damn fat burning terminator. Just imagine a mini Arnold Schwarzenegger robot in your body, constantly shooting off your body fat throughout the day. While the scientists are a bit behind on conclusions (as they always are) study after study is showing the massive health benefits of doing Keto. These include higher energy levels, healthier skin, faster recovery from training and even cancer prevention. So you may be wondering, “Well, Brandon if Keto is so awesome, curing cancer and shooting off fat cells and sh*t, why isn’t everyone doing it?” That’s a great question, you skeptical, sarcastic yet conveniently well timed hypothetical spazz. There are two main reasons for the lack of Keto world domination in the fitness world. First, it takes some work to follow properly. To start you need to monitor your ketone levels which requires drawing blood, keep your carbs extremely low and consume more fat in a day than you normally do in a week. None of this exactly shouts “fun.” Second (and this is the main reason I took so long to try it) there currently just isn’t a super easy “Keto for Dummies” guide out there. Sure, there are a bunch of articles and peer reviewed studies by MD’s on Ketosis, but for simpletons like me, who want “Step 1 do X, Step 2 do Y” there is a massive void. Therefore, to scratch my own itch, I decided to make “Keto Hacks.” I am going to literally take you by the hand and tell you in excruciating detail the specific macros you should be consuming, the type of cycle you should follow and how to overcome plateaus. By the end of this program, you’ll know exactly what you need to do to reach Ketosis the easy way, including step-by-step breakdowns, exactly what to eat and what to avoid, and of course “KetoHacks” that will shortcut your way to Keto glory. So thank you again for joining me on your Ketosis journey, where fatigue and lack of gains are a thing of the past. Once you begin seeing what Keto can do, it will be the last diet you ever go on.
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What is a Ketogenic Diet? (WHAT, HOW) A ketogenic diet is a diet that is concentrated with healthy fats and low in carbohydrates. When Carbs are consumed the body produces glucose and insulin. These are your body’s primary sources of energy when not in ketosis.
Foods To Eat: -Protein: Fatty red meats (bacon, ribeyes, etc.), chicken, turkey, fatty fish (salmon, tuna, mackerel, etc.), eggs -Fats: Cheeses, butter, heavy creams, oils (olive, coconut, avocado, etc.), nuts and seeds (almonds, walnuts, etc.), avocados -Veggies: Leafy green and cruciferous veggies (broccoli, kale, spinach, asparagus, etc.), peppers, onions, tomatoes, cauliflower, cucumber, mushrooms, -Condiments: Salt, pepper, mayonnaise, hot sauce, full fat blue cheese dressing, full fat ranch dressing, 0-carb sweeteners (Stevia, Swerve, Erythritol, etc.) Foods To Avoid: Milk, grains, sugars, rice, pasta, potatoes, sweet potatoes, sweets, candy, cookies, chips, crackers, sodas, juices/fruit juices, most fruits, most alcoholic drinks, beans, cereals
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How Does Ketosis Work? With lower glucose and insulin levels the body must switch to another source of energy. Fatty acids are broken down in the liver through a process know as beta-oxidation. This creates Ketones that the body can use in place of the insulin and glucose. Some studies suggest that ketones are nearly 70% more efficient than glucose molecules. The Ketones that are produced are separated into two types, BHB beta-hydroxybutyrate and acetone. BHB is the preferred fuel for the brain and after a while, you may think that you are slipping out of ketosis with the use of conventional testing methods. This, however, isn’t accurate, your body is simply now utilizing a larger portion of the BHB that is available. While your body does produce these two ketones it also produces a small amount of glycerol. This glycerol undergoes a process known as gluconeogenesis where it is broken down into glucose along with amino acids and lactate. These trace amounts of glucose are needed for the body to operate at its peak performance. One thing to note with a keto diet is protein synthesis. Extra protein in the diet can be converted to glucose in the liver. This is why most keto diets limit your total protein consumption to about 25% of total caloric intake. However if you fall far below your requirement of protein your body will begin to break down your muscles to produce glucose.
How Can I Benefit From Ketosis While a ketogenic diet is amazing for fat and weight loss due to the fact that your body is now utilizing the stored fat for an energy source, it also has many other benefits ranging from sustained energy to cancer treatment as a case study done by the Holden Comprehensive Cancer Center for the University of Iowa states. Because of the low carb and low insulin levels, a keto diet helps to reduce the risk of type 2 diabetes and can reverse the affects of pre-diabetics. Ketosis has also been proven to reduce blood pressure and insulin secretions. You can also expect your appetite to be reduced while in keto. Higher levels of the hormone Leptin are released when you consume fats as compared to carbs; this hormone travels to the brain and tells your body that you are satisfied. Higher Leptin levels also combat the hormone Neuropeptide Y that tells your body to continue to consume food and store the calories as fat for later use.
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How Can I Get Into Ketosis?
We will tell you a few hacks to help your body become keto adapted quicker and easier then if you were to just try it on your own.
The biggest thing to know, as I’m sure you have figured out, is to reduce your carb intake. When I say reduce carb intake, I am talking about Net Carbs. Now, net carbs are not something that you will be able to find on a nutrition label, however they are easily calculated. Simply take your total carbs and subtract your dietary fiber, this will leave you with net carbs.
For this example we would have a total of 1.5g net carb. Now remember, this is per serving so it does not mean that you will be able to eat an entire container. When first starting out on a ketosis diet you initially want to limit your daily net carb intake to the 20- 25g mark. Over time you will become more keto adapted. What does this mean you may ask? Well, simply put, over time your body learns that fats are a better source of energy for it to function at peak performance. The body will burn carbs but then quickly switch back over to burning fats for its energy needs. Once you have become keto adapted (60-90 days) you can increase your net carb intake up to 50g.
How Do I Test My Ketones? When it comes to testing your ketone levels there are two methods. Ketone strips for urinalysis and keto blood monitors. Many people initially opt for the ketone strips because they are easier and cheaper to use. When you go to the restroom you simply urinate on one of the strips and allow the allotted time to pass that is listed on the instructions. After the time is up you compare the strip to the results panel to determine the amount of ketones in your urine. Although very simple to test, this method is vulnerable to many factors that skew the results. Depending on how much water you drink and how often you use the restroom can change the results. You can usually pick up 100 strips for about $15. When testing
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your ketone levels with a blood ketone The seconds option is similar to a diabetics blood glucose meter, the optimal monitor. These monitors utilize specialized testing strips range for nutritional ketosis is between 0.5 and that read blood ketones. This method is by far the most 3.0mM (millimoles). It is accurate method that is readily available over the recommended to check your counter. The monitor itself is fairly cheap however the ketone levels after consuming strips are a bit pricy. Because of their specialized different types of foods to determine how they affect your body. From there nature the test strips can cost about $2 a piece you can get an idea of which foods help and often have to be ordered online or you stay in Ketosis and which ones to avoid. purchased at a specialized medical store. It is up to you how often you would like to test your ketones, but keep in mind that the blood ketone strips can get costly, so if you plan to test often then the urine strips will be the cheaper option.
KETO HACKS
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When experiencing the “Carb Flu” within the first few days, consuming additional water and salt can often cure symptoms of sluggishness, headaches, and irritability. Add a teaspoon of salt to a large glass of water.
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Take a fiber supplement to ensure regular bowel movements. With the low amount of vegetables your body will have lower fiber levels. Fiber is important for digestive health.
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Don’t eat breakfast… Intermittent fasting when paired with a ketogenic diet leads to greater fat loss and quicker keto adaptation.
Drink Bulletproof Fighter Fuel (See Recipe Below) instead of eating breakfast. The high fat content and caffeine will super charge your metabolism for the day.
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Utilize exogenous ketones as a pre-workout for when you exercise. What are exogenous ketones? They’re a supplement that has been around since 2014, similar to the ketones that your body produces in the liver, these ketones are ingested to raise your blood ketone level when not in a ketogenic state. This helps your body to adapt quicker by registering the ketones as a fuel source even before the body ramps up endogenous ketone production.
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Replace quick snacks with cheese sticks. Cheese sticks are high in fat and low in carbs resulting in an easy way to boost your daily fat intake.
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When dining out, ask for sauces on the side. Many restaurant sauces hide carbs in the sweeteners they use to create them. By having the sauce on the side you are able to regulate how much you consume.
Consume water, tea, or coffee while out to reduce carb intake.
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Top dinners with grass fed butter for added flavor and extra fat. Butter that comes form grass fed cows typically has higher Omega-3 levels, and helps to improve your omega 3 and 6 balance.
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Make an entire course of your meal cheese. Once again cheese has 0g of carbs and can result in a substantial meal.
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Enjoy a delicious Fat bomb for desert. (See recipe below)
• Drink a cup of chicken broth to increase sodium intake. Higher sodium levels help to increase water retention in the body as well as increase electrolyte levels.
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Eat avocados to boost potassium levels and help to lower blood cholesterol levels.
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Utilize Revolt BCAA’s to reduce your hunger cravings. Also Revolt BCAAs help to reduce the burning of muscles for energy. Revolt BCAA’s also produce neurotransmitters and are responsible for leucine-glutamate cycle for brain health.
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Over hydrate your system to curb appetite. You should shoot for nearly half of your body weight in oz. of water.
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While fasting enjoy organic tea and Fighter Fuel with MCT oil to continue to produce ketones. This results in stabilized blood sugar levels.
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Keep stress levels as low as possible. Reducing stress in your life will help to better regulate hormones that elevate blood sugar levels.
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Add an omega-3 supplement into your diet to optimize triglyceride levels and reduce the risk for heart disease.
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If you go out for drinks, stick to clear liquors and soda water. Keep in mind alcohol will affect your fat loss.
Smackfat Ketone Urinalysis Strips
JustFitter Ketone Urinalysis Strips
Precision Xtra Blood Ketone Meter
Precision Xtra Ketone Test Strips
How To Test Your Blood Ketone Levels
Keto Food List Veggies: Artichokes, Asparagus, Avocado, Bean Sprouts, Bell Peppers, Bok Choy, Broccoli, Brussel Sprouts, Cabbage, Cauliflower, Celery, Cucumbers, Eggplant, Garlic, Green Beans, Hot Peppers, Kale, Lettuce, Mushrooms, Olives, Onions, Okra, Pickles, Sauerkraut, Scallions, Snow Peas, Squash, Spinach, Tomatoes*, Zucchini
Fruits: Blueberries*, raspberries*, strawberries*
Meats/Proteins: Beef, Bison, Eggs, Fish (Anchovies, Bass, Catfish, Cod, Crab, Flounder, Haddock, Halibut, Herring, Lobster, Mahi Mahi, Mackerel, Orange Roughy, Oysters*, Salmon, Sardines, Scallops, Shellfish*, Shrimp, Sole, Snapper, Squid, Tilapia, Trout, Tuna), Lamb, Pork (Unglazed Ham, Bacon, Pork Roast, Pork Chops, Tenderloin), Poultry (Chicken, Turkey, Duck, Goose, Pheasant, Quail), Sausage, Veal
Nuts and Seeds*: Almonds, Brazil Nuts, Cashews, Chia Seeds, Flax Seeds, Hazelnuts, Macadamia Nuts, Pecans, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds, Walnuts
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Fats: Avocado Oil, Butter, Coconut Oil, Coconut Butter, Hollandaise Sauce, Mayonnaise, Olive Oil, Peanut Oil, Sesame Oil, Sunflower Oil Dairy: Cheeses, Full Fat Greek Yogurt, Heavy Whipping Cream, Sour Cream
Beverages: Almond Milk, Bone Broth, Cashew Milk, Coconut Milk, Coffee, Sparkling Water, Tea
Sweeteners: Erythritol, Stevia, Swerve, Xylitol
*Be sure to limit your intake of these foods, as they do contain SOME carbs and can kick you out of ketosis if you eat too much of them
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Recipes Breakfast: Bacon Egg Cups
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Servings: 1 dozen Total Time: 30 min.
INGREDIENTS • 12 large eggs • 6 slices bacon • 3 oz. Shredded Cheddar Cheese
Directions Start by cooking the bacon in the oven. Bake bacon for 30-40 minutes at 350 degrees. Allow bacon to cool. Crack a single egg into cup of a muffin tin. Chop bacon into 1/4 inch pieces and add 1/2 strip of bacon to each eggcup. Add cheddar cheese to each eggcup. With a fork, break each yolk and stir the ingredients together lightly. Bake eggcups for 25-30 minutes at 350 degrees.
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Mexican Breakfast Bowl
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Servings: 1 Total Time: 20 min.
INGREDIENTS • 2 large eggs • 1 link chorizo • 1/2 ripe avocado • 2 tbsp. sour cream • 1/4 cup Cheddar Cheese • 1/4 small tomato • 1 tbsp. cilantro Directions Cook chorizo over medium-high heat in a skillet. Place cooked chorizo on a paper towel and pour out some of the grease leaving some to cook the eggs in. Break two eggs into a medium heat skillet with chorizo grease and scramble. Add milk to make it fluffy. Once cooked place eggs at bottom of a bowl. Top the eggs with chorizo and layer on the avocado, cheese, tomato, sour cream and cilantro. Serve immediately while still warm and enjoy!
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Bulletproof Fighter Fuel
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Servings: 2 Total Time: 5 min.
INGREDIENTS • 2 Cups Fighter Fuel • 2 Tbsp. Grass Fed Unsalted Butter • 2 Tbsp. Organic Coconut Oil (or MCT Oil/MCT Oil Powder) • 1 Tbsp. Heavy Cream (Optional) • 1 tsp. Vanilla Extract (Optional) Directions Brew 2 cups of Fighter Fuel and pour into a mixer. Immediately add your butter, vanilla extract, heavy cream, and coconut oil then blend it together. After you are done blending it is ready to drink.
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Low Carb Granola
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Servings: 48 Total Time: 30 min.
Ingredients • 2 cups chopped pecans • 1/2 cup chopped walnuts • 1/2 cup slivered almonds • 1 cup sunflower seeds • 1 3/4 cup vanilla whey • 1/2 cup sesame seeds • 1 1/4 cup coconut oil or pasture fed butter • 1/2 cup erythritol • 1 tsp. stevia glycerite • 1 tsp. cinnamon • 1/2 tsp. sea salt Directions Preheat oven to 300F. Using a large bowl combine the nuts, seeds, protein, erythritol, stevia, cinnamon and salt. Heat your coconut oil until it melts and pour over the dry mixture. Place the granola on a large cookie sheet, allow this to bake for 20-25 min. Remove from the oven and allow it to cool. Break the granola into smaller pieces.
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High Fiber Cacao Nibs Cereal
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Ingredients • • • • • • • •
Servings: 4 Total Time: 1 Hour 10 min.
½ cup chia seeds 1 cup water 4 Tbsp. hemp hearts 1 Tbsp. fine Psyllium powder 2 Tbsp. coconut oil, melted 1 Tbsp. organic vanilla extract 1 Tbsp. Swerve 2 Tbsp. Raw Cacao Nibs
Directions Preheat oven to 285F. Using a large mixing bowl add in chia seeds and water, begin to mix. Allow this to sit for approximately 5 minutes. After the 5 min has passed add the remaining ingredients to the bowl excluding the cacao nibs. Using an electric mixer, mix all of the ingredients until they are evenly distributed. At this point add in the cacao nibs. This should create pliable dough that you can hand form into a small cylinder. Place this on oven paper about 11x 14 inches. Using a second piece of oven paper cover the dough. Utilize a rolling pin to roll until it is 1/8 to ¼ inch thick. Remove the top sheet of baking paper. Place the baking paper with the dough onto a baking sheet and bake for 15 min. Next remove the oven paper and flip the dough. Bake for an additional 15 to 25 min. Remove from the oven and allow it to cool. Using a kitchen knife cut into 1” squares. You are now ready to enjoy.
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Low carb Mini Donuts
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Servings: 36 Total Time: 50 min.
INGREDIENTS Crust • 1/3 cup Coconut Flour • 3 tbsp. Swerve sweetener • ½ tsp. Nutmeg • ⅛ tsp. salt • ½ tsp. baking soda • ⅛ tsp. Glucomannan • 2 tbsp. Coconut Oil, melted and cooled • 4 large Egg, Whole • ¼ cup Almond Milk • 1 tsp. Vanilla Extract • Coconut oil for frying • Powdered swerve for coating Directions Start off with heating the oven to 350F. Take a mini donut pan and greases the inside. In a mixing bowl mix together eggs, almond milk, coconut oil, and vanilla. Sprinkle konjac over the egg mixture and allow this to dissolve while stirring. Add about 2 tsps. of the batter to each of the donut molds. Bake this for 8 minutes. Once finished baking dump them out of the pan after they have cooled.
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Breakfast Walnut Muffins
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Ingredients • • • • • • • •
Servings: 6 Total Time: 30-40 min.
1 Cup blanched almond Flour 2 Large eggs 2 Tbsp. Erythritol 5 Drops Stevia 1/2 tsp. baking soda 1 tsp. apple cider vinegar 1 Cup Walnuts 4x Lindt 98% Cacao Squares
Directions Preheat oven to 350F. Chop the chocolate into small chunks. Combine almond Flour, baking soda and erythritol in one bowl. Mix the eggs, stevia, and vinegar in another bowl. Slowly add the dry ingredients to the wet while stirring together. Once everything combined, fold the chocolate and walnuts into the mixture. Spoon the mixture evenly into 6 cupcake liners that are inside a cupcake tray. Bake for 15 minutes, or until they are golden brown on the top. Let them cool for 15-20 minutes.
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Low Carb Breakfast Sandwich
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Servings: 1 Total Time: 15 min.
INGREDIENTS • 1 Slice Keto Bread! • 2 Slices bacon • 1 oz. Sliced Chicken • 1/4 Cup Cheddar Cheese • 2 Tbsp. Guacamole • 1 Egg • Salt and pepper • 1/4 tsp. Oregano Directions Place bacon in a skillet or non-stick pan and cook until crispy. Set aside, on a paper towel. Next, cook the Roast Chicken slices in the pan with the bacon grease and cook until partially crispy. Set aside, on a paper towel. Cook a sunny side up egg in the same pan as the chicken/bacon. We want the egg white to be cooked through, but the yolk still runny. Once egg is done, set aside. Slice a piece of bread and spread on the guacamole. Next add bacon, then chicken, then the egg, and finally, top with shredded cheese and oregano if desired. Place on an oven safe pan. Turn on the oven to broil. Place sandwich under the broiler for 2-3 minutes, or until cheese is completely melted. Enjoy!
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Lunch Tuna Stuffed Avocados
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Servings: 2 Total Time: 5 min.
INGREDIENTS • 1 avocado • 1 tomato, diced • 1/2 can of tuna • Chopped cilantro to taste • A squeeze of lime juice • Garlic powder to taste
Directions This one is very simple. Remove the avocado from the skin being sure to leave it intact. Dice the tomatoes and avocado. Place in a bowl and mix together with tuna cilantro, lime, and pepper. Once mixed spoon back into avocado skin and enjoy.
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Steak & Cheese Stuffed Peppers
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Servings: 4 Total Time: 30 min.
INGREDIENTS • 1lb shaved steak • 1 pepper sliced • 1/2 medium red onion, sliced • Garlic • Worcester Sauce • Pepper • 2 TBSP Brummel and Brown soft spread • 5 large green peppers, halved and seeded • 5 slices provolone cheese
Directions Preheat oven to 350. In skillet, sauté onion and the sliced pepper until soft. Remove the onion and pepper from skillet, set aside. Brown shaved steak in skillet then add onion/ peppers back in, season with garlic, salt, pepper and Worcester sauce. Lay one slice of cheese in bottom of pepper. Fill the pepper with steak and veggies Bake in shallow baking dish for 15 minutes at 350°F.
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Keto Spinach & Chicken Pizza
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Servings: 2 Total Time: 20 min.
INGREDIENTS • 1 boneless skinless chicken breast • 1/2 tablespoon Olive oil • 1 clove garlic, minced • 1/2 cup half & half or heavy whipping cream • 1/4 tsp. xanthan gum • 1 cup fresh spinach, roughly chopped • 1/2 cup part skim shredded mozzarella • Sea salt & pepper • 1 keto Flatbed Pizza Dough Directions Preheat the oven to 425°F. Sauté the chicken in a skillet over medium heat until done. Remove the chicken and set aside. Add garlic plus the xanthium gum with half & half to the skillet and bring to a boil. Reduce to simmer when sauce starts to thicken. Then fold in spinach, cook just until wilted. Spread sauce/spinach mixture onto your cooked pizza crust. Top with chicken and shredded cheese. Bake 10 minutes or until cheese is melted.
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Keto Chicken Tenders
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Servings: 2 Total Time: 16 min.
INGREDIENTS • 8 ounces chicken breast tenderloins (about 6 pieces) • 1 cup almond flour • 1 teaspoon salt • 1 teaspoon pepper • 1/4 cup Heavy Whipping • 1 large egg Directions For the coating- whisk egg and cream in a large bowl. Season with salt and pepper. Add chicken and let sit for about 10 minutes. Next add almond flour to a shallow dish or pan, season with salt & pepper. Coat both sides of chicken with flour. Fry in small batches until golden brown and internal temperature reaches 160º. Dip in your favorite keto friendly sauce.
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Flatbread Pizza Dough
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Servings: 1 Total Time: 16 min.
INGREDIENTS • 2oz cream cheese • 3/4 cup shredded mozzarella • 1 egg, beaten • 1/4 tsp. garlic powder • 1/3 cup almond flour
Directions Preheat the oven to 425°F. In a small bowl, add cream cheese and mozzarella. Microwave on high for 20 seconds at a time until melted. Add remaining ingredients to the melted cheese. Mix as well as you can. It does get a tad bit odd here, because mozzarella turns to a big glob when melted. Grease a pizza pan; spread dough out into a 1/2” thick circle. Bake for 12-14 minutes or until golden brown.
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Fajita Stuffed Chicken
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Servings: 3 Total Time: 20 min.
Ingredients: • 2 tbsp. Oil • 1 red pepper • 1 green pepper • 1 yellow pepper • 1 onion • 3 tsp. salt • 4 0z cream cheese • ½ c cheddar cheese • ½ c pepper jack cheese • 3 chicken breast • 2 tsp. chili powder • 2 tsp. cumin • 2 tsp. garlic powder Directions In a skillet place your oil peppers and onion. Add 1 tsp. of salt and sauté until softened. Place the peppers and onion in a bowl and add cream cheese, cheddar cheese, and the pepper jack cheese. Mix thoroughly and set to the side. In separate bowl place chicken breast and sprinkle over the remaining salt along with the chili powder, cumin, and garlic. Toss to evenly coat. Using a knife create a pocket in the chicken breast so that you can stuff the pepper cheese mixture inside. Using medium high heat place breast back in the pan and brown for 5 minutes on each side until completely cooked. You are now ready to serve.
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Chili Lime Shrimp
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Ingredients • • • •
Servings: 3 Total Time: 15 min.
Juice of 1 Lime Zest of 1 Lime 1 Tbsp. Chili Powder 24 oz. Shrimp
Directions Defrost the shrimp if you’re using frozen. De-tail and de-vain them. Preheat oven to 350F. While the oven is heating zest 1 whole lime. Use about 2-3 Tbsp. Olive Oil to grease a foiled baking sheet. Lay the shrimp on the baking sheet, carefully season every shrimp with chili powder and lime zest. Squeeze the limejuice over the shrimp, once seasoned. Bake in the oven for 12 minutes.
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Asian Style meatballs Servings: 4 • Total Time: 20 Ingredients (Meatballs) • 1 lbs. Ground Pork • 2 Green Onions, sliced thinly • 1 tsp. Minced Garlic • ½ tsp. Minced Ginger • 2 tsp. Soy Sauce • 2 tsp. Sesame Oil • Juice of ½ Lime • 3 tsp. Chili Paste • 2 Tsp. Erythritol • 1 tbsp. Rice Wine Vinegar • ¼ Cup Pork rinds • 1 Large beaten Egg Ingredients (Sauce) • 2 Tbsp. Sugar Free Ketchup • 1Tbsp. Chili Garlic Paste • 1 Tbsp. Lime Juice • 1 tsp. Sesame Oil • 1 tsp. Rice Vinegar • 1 ½ tsp. Soy Sauce • 1 tsp. Erythritol Directions Begin by preheating the oven to 400F. While the oven is preheating combine all the ingredients to make the meatballs. Form the meatballs by hand into 16-20 balls. Spread the meatballs out on a foil covered backing sheet. These will bake for 12-15 minutes or until the internal temperature reaches 165F. While the meatballs are baking, mix together the sauce ingredients. Once the meatballs are finished baking spoon the sauce over and garnish with sprig onion.
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Cobb Salad with Fat-Burning Dressing
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Servings: 2 Total Time: 20 min.
Ingredients: Dressing • ¼ cup mayonnaise • 1 tbsp. Dijon mustard • ¼ cup extra virgin olive oil • 2 tbsp. MCT oil • 2 cloves garlic • 2 tbsp. fresh lemon juice • 2 tbsp. freshly chopped herbs of choice • Salt and pepper to taste Ingredients: Salad • 2 cups raw baby spinach • 4 oz. cooked chicken • 1/3 cup chopped cucumber • 1/3 cup chopped tomatoes • 2 hard boiled eggs, chopped • ¼ lb. pork, cooked and crumbled • ½ large avocado, cut into small chunks
Directions Peel and crush the garlic placing it in a mason jar. Add the mayo, lemon juice, olive oil, MCT oil, and Season with salt and pepper. To the jar ad the finely chopped herbs. Close the jar and shake before using. Now to make the salad simply place the spinach in a bowl and top with the rest of the ingredients. Lightly drizzle the dressing over top and enjoy.
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Dinner Fat Bomb Pork Chop
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Servings: 3 Total Time: 45 min.
Ingredients • 1 medium yellow onion, peeled and sliced • 1 (8 oz.) package brown mushrooms, washed and sliced • ½ cup oil • 3 boneless pork chops • 1 tsp. garlic powder • 1 tsp. nutmeg • 1 cup mayonnaise • 1 tbsp. balsamic vinegar Directions Preheat oven to 350F. In a large skillets sauté the onions and mushrooms using the oil until they have wilted. Place the pork chops in the same pan and season each chop with garlic powder and the nutmeg. Brown each side of the chop. Continue to cook the chops until they reach an internal temperature of 165F and remove them from the pan. Whisk together mayo and the vinegar and add to the remaining oil that sits in the pan. This will create a thick sauce that is poured over top of the pork.
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Loaded Nacho Meatballs
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Servings: 16 Total Time: 15 min.
Ingredients Meatballs: • 1lb. ground beef (80/20) • 1 egg • ¼ cup almond flour • ½ tsp. salt • ¼ tsp. ground black pepper • ½ cup sharp cheddar cheese, shredded • 1 tsp. ground cumin • 1 tsp. garlic powder • 3 Tbsp. prepared salsa (sugar free) • 1 Tbsp. pickled jalapenos, chopped Ingredients Toppings: • ¼ cup prepared salsa (sugar free) • ¼ cup sharp cheddar cheese, shredded • 16 pickled jalapeno slices • 2 Tbsp. sour cream Directions Combine in a medium bowl all of the ingredients for the meatballs. Thoroughly mix all of these together and hand press into 16 meatballs. Sauté until golden brown and cooked throughout, approximately 3-4 minutes each side. Place all of the meatballs on an oven safe dish. Top them each with 1tsp salsa and 1tsp of the shredded cheddar. Place this in the oven on broil for about 1 minute so that the cheese can melt. Cautiously remove and top each with a dab of sour cream and a slice of jalapeno.
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Easy Baked Pesto Chicken
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Ingredients • • • •
Servings: 1 Total Time: 45 min.
4 boneless, skinless chicken breasts Salt and fresh ground black pepper 1/2 cup basil 1/2 cup grated low-fat mozzarella cheese
Directions Preheat oven to 375F. You should start off by removing all of the extra fat and tendons from the chicken that you had go. After all of this has been removed Slice the chicken breast into halves. Coat a baking dish with non-stick cooking spray and then add a layer of pest to the bottom, about a ¼ cup. Place your chicken over the pesto and then top that with yet another ¼ cup of pesto. Place aluminum foil over the dish and bake for 25-30 minutes until the chicken begins to firm up. After this remove the foil and top the chicken with the cheese. Place the dish back in the oven and allow it to cook for 5 additional minutes. At this point the cheese is ready to be browned, turn your oven on broil for 5 more minutes being mindful to keep your eye on it.
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Bacon Explosion
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Ingredients • • • • • •
Servings: 3 Total Time: 60
10 slices bacon ½ Pound Jimmy Dean Hot Sausage 3 cups spinach ¾ - 1 Cup of Cheddar Cheese Montreal Southwest Seasoning 2Tbsp. Salt (For Baking Pan)
Directions Start off by preheating the oven to 400F or 375 for Convection oven. Interlace the bacon to create a 5x5 weave. Next season weave with your favorite seasonings. Next roll out ½ pound Jimmy Dean Sausage on a sheet of foil into a square shape. Place the sausage on to the center of the bacon weave using the foil to assist with the transfer. Place the Cheese and spinach on top of the sausage and tightly roll it into a log. Transfer it onto a cooling rack placed inside of a foil lined backing pan. You can then season the outside of the weave at this point if you want. This will then bake for 50-60 minute or until everything is well cooked inside.
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Rosemary Honey Dijon Pork Chop
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Servings: 2-4 Total Time: 20 min.
INGREDIENTS • 2-4 pork chops • 1 TB Dijon mustard • 1 TB honey (I love raw honey) • 1 1/2 tsp. fresh rosemary, or 1/2 tsp. dried rosemary, crushed Directions Preheat broiler. Arrange chops on unheated rack of a broiler pan. In a small bowl, stir together mustard, honey, and rosemary. Spread some of the mustard mixture on top of the chops. Broil chops 3 inches from the heat for 6 minutes. (It might take less, depending on how thick your chops are.) Turn chops over; spread remaining mustard mixture onto the chops. Broil for 6-9 minutes more, or until desired doneness.
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Creamy Spinach Pork Tenderloin Roulade
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Servings: 4 Total Time: 95 min.
INGREDIENTS • THE PREPARATION • 1 lb. Pork Tenderloin • 3 tbsp. + 1 tsp. Olive Oil • 2 tsp. + 1 tsp. Minced Garlic • 5 slices Prosciutto
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6-7 cups Spinach 4 oz. Cream Cheese 1/4 tsp. Mrs. Dash Table Blend Salt and Pepper to taste
Directions Preheat oven to 450F if you are cooking right away. Otherwise hold off on preheating the oven until you’re ready to use the pork. Butterfly the pork tenderloin. You do this by cutting either 1 or 2 slits through the meat depending on the size. Put plastic wrap over the meat and pound it to 1/2” thickness using the smooth side of the meat hammer. You want to be able to work with it later to roll it. Season meat with salt and pepper to your liking. I normally sprinkle from the container until the whole tenderloin is covered. Using the spiked side of the meat hammer, lightly pound the seasonings into the pork. If you are prepping this recipe is advanced, store the pork tenderloin in the fridge. Otherwise, skip this step. If you are resuming this recipe after you have pounded the pork tenderloin, preheat your oven to 450F. Bring 3 tbsp. + 1 tsp. Olive Oil to high heat in a pan. Add the spinach and let it wilt. Once the spinach starts to wilt, move it aside and add 2 tsp. garlic to the pan. Let this cook for 30-60 seconds and then mix everything together. Using sliced prosciutto; cover the entire pork tenderloin so no meat can be seen. Spoon the spinach and garlic mixture on top of the pork tenderloin, making sure that it doesn’t go too far toward the edges. Add the cream cheese by ripping chunks off. Begin to roll the tenderloin lengthwise. Make sure you have toothpicks or butchers string handy so you can secure it once it’s been rolled. Roll the pork tenderloin with all of the fillings completely shut and then secure it shut with toothpicks or butchers string. Rub the outside of the roulade with 1 tsp. garlic, 1/4 tsp. Mrs. Dash Table Seasoning and fresh ground black pepper to taste. Bake the tenderloin at 450F for 20 minutes, then reduce heat to 325F and bake for an additional 60-75 minutes or until temperature reaches 145F. Once the meat is done, let rest in foil for about 5-10 minutes. Cut pork tenderloin into 3/4” slices and serves. If you’re using green beans, add a little brown mustard and olive oil over the top.
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Creamy Butter Shrimp
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Servings: 3 Total Time: 20 min.
INGREDIENTS • 1/2 oz. Parmigianino Reggiano, grated • 2 tbsp. Almond Flour • 1/2 tsp. Baking Powder • 1/4 tsp. Curry Powder • 1 tbsp. Water • 1 large Egg • 12 medium Shrimp • 3 tbsp. Coconut Oil
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2 tbsp. Unsalted Butter 1/2 small Onion, diced 1 clove Garlic, finely chopped 2 small Thai Chilies, sliced 2 tbsp. Curry Leaves 1/2 cup Heavy Cream 1/3 oz. Mature Cheddar Salt and Pepper to Taste 1/8 tsp. Sesame Seeds
Directions Remove the shells of the shrimps but leave the tail part if you’d like (optional). Gently cut the surface of the shrimps and devein. Clean well. Pat the cleaned shrimps dry with paper towels. In a bowl, add 0.5 oz. grated Parmigianino Reggiano, 2 tbsp. almond flour, 1/2 tsp. baking powder and 1/4 tsp. curry powder (optional). Mix well. Into the mixture, add in 1 egg and 1 tbsp. water. Mix well until smooth. Pre-heat a pan on medium heat. Add in 3 tbsp. coconut oil. Once the oil is hot, generously coat the shrimps with the batter and pan-fry the shrimps. Do these two to three at a time. Wait until the shrimps turn golden brown and then remove them from the pan. Put on a cooling rock. Pan-fry extra batter if any left. Pre-heat a pan to medium-low heat. Add in 2 tbsp. unsalted butter. Once the butter has melted, add in 1/2 chopped onion. Wait until the onion turns translucent and then add in finely chopped garlic, sliced Thai chilies and 2 tbsp. curry leaves. Stir-fry everything until fragrant. Reduce heat to low. Add in 1/2 cup Heavy Cream and 0.3 oz. mature cheddar (optional). Stir until the sauce thickens up to own liking. Add in the battered shrimp and coat well with the sauce. Garnish with sesame seeds and serve! Goes well with cauliflower fried rice.
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Keto fat bomb Servings 9 Total time 40 min Ingredients 4 tbsp. coconut oil 4 tbsp. coconut almond butter 3 tbsp. unsweetened cocoa powder 3 tbsp. grass fed butter 2-3 packets stevia Directions In a sauce pan combine all ingredients. Turn stove to p on to medium low temperature. Melt and combine all elements until smooth. Pour into cupcake tin lined with cupcake wrappers. Place this in the freezer. After 30 min take out and enjoy.
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Conclusion So there you have it. You have all the hacks, recipes, and information you need to become a Keto King or Queen yourself and begin living that rapid fat-burning, intense muscle building and high energy lifestyle. As I said earlier, do NOT spazz out in the early stages. You’re going to have an uncomfortable adjustment period and that’s totally normal. But after that first month or so, you’ll adapt and when the belly fat begins melting and you notice how alert you are, it will become second nature. As always, I’m here to help. Reach out to me at
[email protected] or any of my social media below~ Instagram/Twiter: Bcartermusic Snapchat: KillerCarter187 Facebook: Brandon Carter
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