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Breakfast is arguably the most important meal of the day, and it is quintessential that one includes highly nutritious foods in this meal. The same is the case for people on a keto diet as well.
The ketogenic diet emphasises that the individual must take limited amounts of carbohydrates while increasing their daily fat intake. People on a strict keto diet are recommended to meet around 70% of their calorie requirement through fats.
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There have been studies that demonstrated the effectiveness of the keto diet in weight loss. However, one should also keep in mind that the keto diet does not agree with everyone, and a few could develop further complications. People experiencing discomfort must get off the diet and consult a doctor immediately.
People on a keto diet find it extremely hard to chose a breakfast that is high in fat and low in carbohydrates as the traditional breakfasts are mostly rich sources of carbohydrates, and in this article, let us dive in deeper, and look closer at the seven breakfast ideas that you could include as a part of your keto diet plan to burn fat and get in shape.
#1 Pancakes and Sour Cream
Pancakes are a regular breakfast, and the conventional version of the pancakes contain good amounts of carbohydrates, making them unsuitable for a ketogenic diet. However, one could prepare the pancakes using almond flour to negate the effect of carbohydrates. Almonds are a rich source of fat and protein and the batter made using almond flour is ideal for making keto pancakes.
Prepare the pancake batter by mixing almond flour with eggs, oil, salt and baking soda. Pour the batter onto a hot pan along with generous quantities of butter and let it stay on the heat until it gets into shape.
Serve one large almond four pancake along with two tablespoons of sour cream. Additionally, one could dress it up with either raspberries, strawberries or blueberries.
#2 Eggs and Meat
The classic breakfast of eggs and meat is a wonderful keto breakfast. Both eggs and steak are low on carbohydrates and contain good amounts of fat.
Pan fry your choice of meat with generous quantities of butter or oil. Crack eggs onto the meat and keep it on the heat for around three minutes. Dress it up with a fistful of peanuts and a couple of herbs. Have it with your morning tea.
#3 Toasted Cheese Sandwich
Generally, it is recommended to avoid sandwiches and bread while on a keto diet as these foods contain high amounts of carbohydrates. However, one could occasionally have bread if they have tight control over their regular carbohydrate intake.
Prepare a regular toasted sandwich and ensure that it includes large quantities of green leafy vegetables while avoiding high-carb veggies such as potatoes. Serve the sandwich with a couple of slices of goat's cheese to increase the amount of fat per serving.
#4 Blueberry Coconut Muffins
The blueberry coconut muffin is a subtle variation of the standard muffin, which has increased amounts of fat while also having reduced amounts of carbohydrates.
Make a thick batter with sugar, flour, salt, baking powder and coconut oil. Add coconut scrapings along with blueberries to the mix and then gently pour it into a muffin pan. Bake the muffins for around 20 minutes and transfer them to a cold pan.
Serve the muffins along with a strawberry smoothie.
#5 Broccoli and Cheese Omelette
All the ingredients used in this recipe are low in carbohydrates and are rich sources of fat, which is the cornerstone of any keto diet.
Whisk two eggs with butter until it forms a uniform emulsion. Add finely chopped broccoli or spinach to the mix and pour it on a hot pan. Flip the omelette to fry both the sides and then transfer it to a plate. Serve the omelette with generous amounts of cheese along with a cup of whole milk.
#6 Flaxseed Porridge
Combine half a cup of flax seeds with whole milk or coconut milk and add generous quantities of butter to the mix. Microwave the mix for around a minute and give it time to return to room temperature. Add blueberries or raspberries to the breakfast for an enhanced flavour profile.
#6 Peanut Butter Milkshake
Peanut butter milkshake is a relatively simple breakfast that one could add to their ketogenic diet. Keep in mind to use whole milk, coconut milk or almond milk for maximum benefits as these foods provide good amounts of fat while keeping the carbohydrate intake to the minimum.
Add two tablespoons of peanut butter to half a cup of vanilla ice cream and 150 ml of whole milk. Mix the ingredients well in a blender and serve it along with a cup of strawberries.
