FILL ‘ER UP!
Let’s talk volume. No, I don’t mean on your headphones I mean on your plate!
When we are in a deeper caloric deficit on a ketogenic diet it can be challenge to get that full feeling after a meal because most of our calories are coming from nutritionally dense foods like fats and proteins. While these foods are certainly satiating it can be a mental challenge. Often it is the carbs that bring volume to a meal and we know that we can’t just raise that macro. So this week I wanted to share some ideas I have for bulking up your plate without bulking up the carbs!
Leafy Greens… RAW!
We all know what happens when you take a bag of spinach and drop it in a hot pan. Within seconds the overflowing mess has shrunk down to a few tablespoons. So skip the saute pan and eat those greens raw. Baby spinach, arugula, kale, and lettuces of all kinds contain small amounts of carbohydrates but plenty of water to pump them up. You can fill a big plate with just a few ounces and they serve as a great vehicle for fat like extra virgin olive oil or can be the bed for your steak. I love putting hot meat on cool greens as they will wilt slightly but not disappear. Give it a try!
It’s a “Miracle!”
Konjac Noodles can be a great tool for adding minimal carbs with some solid volume in the end. They are a traditionally Asian noodle made from the root of the konjac plant. Brands like Miracle Noodle and others are easily available at most grocery stores now and on Amazon. Just be sure to treat them properly. Rinse them very well under running water, dry well, then toss into a hot non-stick skillet for a few minutes to further dry them and give them better texture. Then you can sauce them up as you desire, a pesto cream or garlic butter can be great. They even come in a rice shape now that can be added to ground meat to make a delicious skillet meal! I also have a great recipe for a coconut cream “rice pudding” I can share if you reach out to me!
Soup’s On!
While water could be a great source of volume in your bowl, it is not going to give you much in the way of flavor. Instead get some bone broth, or make your own! A few cups of broth can turn a pan of ground beef into a tasty soup. I even toss in a handful of baby spinach after simmering or beat an egg and create my own egg drop soup. I have seen a lot of folk making a cup of fatty bone broth instead of coffee when they need it. Add warm broth and the desired amount of butter to a blender. Whiz it up and enjoy!
Egg-cellent!
Depending on how you prepare them eggs can be a compact source of fat and protein easy to take on the road (hard boiled!) or you can use their natural properties to make them grow! Coach Jon has created a pizza crust that is just eggs believe it or not! You beat the whites until stiff and fold in the yolks, then bake it. Click here to go check it out! If you’re feeling less adventurous simply scrambling a few eggs can give you the feeling of more volume.
Meat Matters!
Lastly through trial and error you can identify which protein sources give you more satisfaction. You might find that a fattier cut of beef stretches your macros further in terms of volume instead of a lean dense cut, like ribeye versus sirloin. There are a lot of choices out there including chicken, pork, sausages and more. It’s ok if you find one more satisfying than another. My point is, it can take some personal experimentation to find this out. Speaking personally, I tend to find chicken less satisfying than beef in equal amounts. Don’t be afraid to try something new!
I hope that these five suggestions help! Are there any great ideas that I am missing? Let me know in the comments. I am always looking for new tips and tricks to share with you! And if you need some help figuring how best to make your ketogenic sustainable, reach out to one of our coaches through our new contact links at the top of the page. We’re here to help!
