In a recent post I wrote how I was using intermittent fasting and drinking broth to lose weight. I also touched on another component that I found has been very important for me… apparently in order to lose weight I need to stay very low on my carbohydrates.
Very low carb = Ketogenic Diet. While taking a closer look at this protocol via the site called Rule.me I discovered that not only was I getting too many carbohydrates but I was eating too much food. This is mostly due to the fact that my job requires a lot of concentrated sitting in front of a computer so my caloric needs aren't as high as they might be if I were working a job that was more physical.
While doing the Intermittent Fasting Challenge with Jennifer Dages I learned she had had to go very low on her carbohydrates to lose weight (under 30 grams daily) but I finally decided to research the Ketogenic Diet because my friend Renee Harris reported liking the protocol, and I was especially encouraged by her mentioning that she was not feeling hungry or deprived. I hate tracking calories but I finally decided to give it a go.
Here's the good news: It is definitely possible to do the Ketogenic Diet in combination with GAPS.
I am pleased to report that I have lost 24 pounds since May!
If you are interested in combining GAPS with Keto it's pretty simple. Stick with the full GAPS list of foods. You'll want to pay attention to the vegetables as they are your carbohydrates. Then start tracking your calories and carbohydrates. I like to use MyFitnessPal, an app that I can use on my desktop computer or any mobile device.
To start you out, here's a GAPS-friendly recipe I found inside 30 Keto Meals in 30 Minutes. 30 Keto Meals in 30 Minutes. Louise Hendon is the author and she has given me permission to share this recipe.
30 Keto Meals in 30 Minutes (GAPS Friendly Rating 4.5 stars)
I have looked through Louise's e-book and found it to be quite GAPS-friendly plus mostly dairy-free and ideal for the Paleo Diet. The few issues I found:
- It mentions using the microwave in a few recipes
- It calls for Stevia in the Desserts section (this is only four recipes)
- Some recipes include tamari sauce, I would recommend substituting coconut aminos
- The only dairy I found was ghee
The recipe I am going to share is Mini Zucchini Avocado Burgers and they are just adorable and look so tasty and you can have dinner on the table is less than 30 minutes!
Due to the “mini” feature, I'm betting the kiddos will also enjoy these!
Mini Zucchini Avocado Burgers
Serves 2
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
- 1 large zucchini, chopped into 1/2-inch (1 cm) thick slices (around 14-16 slices)
- 1/2 lb (225 g) ground beef
- 1/4 avocado, cut into small slices
- 2 Tablespoons (30 ml) olive oil or avocado oil for greasing baking tray
- 1 teaspoon (5 g) salt
- 1 Tablespoon (15 ml) coconut mayo (optional)
- 1 Tablespoon (15 ml) mustard (optional)
INSTRUCTIONS
- Preheat oven to 400 F (200 C).
- Grease a baking tray with olive or avocado oil and sprinkle 1 teaspoon of salt across it.
- Place the zucchini slices on the baking tray.
- Form small balls from the ground beef and press into patties – around 7 or 8 patties – and place on the baking tray.
- Place baking tray into oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.
- Put the mini burgers together by placing the burger patty in between 2 zucchini slices and adding the avocado slice, mayo, and mustard to the patty.
- 1 large zucchini, chopped into ½-inch (1 cm) thick slices (around 14-16 slices)
- ½ lb (225 g) ground beef
- ¼ avocado, cut into small slices
- 2 Tablespoons (30 ml) olive oil or avocado oil for greasing baking tray
- 1 teaspoon (5 g) salt
- 1 Tablespoon (15 ml) coconut mayo (optional)
- 1 Tablespoon (15 ml) mustard (optional)
- Preheat oven to 400 F (200 C).
- Grease a baking tray with olive or avocado oil and sprinkle 1 teaspoon of salt across it.
- Place the zucchini slices on the baking tray.
- Form small balls from the ground beef and press into patties – around 7 or 8 patties – and place on the baking tray.
- Place baking tray into oven and bake for 15 minutes. Alternatively, instead of baking them, you can grill the zucchini and beef patties or pan-fry them in some olive or avocado oil.
- Put the mini burgers together by placing the burger patty in between 2 zucchini slices and adding the avocado slice, mayo, and mustard to the patty.
