Nutrition

If you’re a diligent follower of the keto diet, there comes a time when you run out of meal ideas. You have to make the best use out of the food you’re allowed. One of the keto diet staples is eggs.

Many studies are showing that egg yolks contain most of the nutrients found in an egg.

Egg yolks can be used in different ways throughout the food preparation process. For this article, we looked for keto-friendly egg yolk recipes that people love most.

Whether you follow science-based programs such as the Custom Keto Diet or you’re self-paced, here’s a list of the best of these recipes.

Best 5 Keto Egg Yolk Recipes

Whether you have some egg yolks leftover and you want a recipe for them, or you’re not a fan of egg whites and still want to stick to your diet plan, the following recipes will turn those yolks into delicious meals and sides.

1- Chai Tea and Creme Brulee

Sounds weird? Give it a try and you’ll wonder how you were living before this recipe!

Ingredients:

• 4 egg yolks
• 1 3/4 cups of heavy cream
• 1 tbsp of black tea
• 1/8 tsp of ground cloves
• 1 tsp of ground cinnamon
• 1/2 tsp of ground ginger
• 3 tbsp of granulated erythritol (a zero-calorie sugar replacement)
• 1 tsp of cardamom seeds
• 1/2 tsp of vanilla
• 12 drops of stevia

First, preheat your oven to 300F. After that, you need to heat the following ingredients together:  cinnamon, cream, tea, cardamom, ginger, and cloves in a pan over medium-low heat. As soon as steam starts to rise, you remove the pan. Leave it for 15 minutes and then remove all the solids using a fine-mesh strainer.

Beat the yolks with the erythritol until the mixture thickens and turns yellow. Slowly, you start adding the cream while stirring. Then, add the vanilla and the stevia extracts.

Pour this yellow cream into 6 small dishes. Set the dishes into a large pan and pour hot water around it.

Bake until the cream is slightly wobbly, for around 40 minutes. Take it out of the oven and let it cool down.

Then sprinkle some erythritol on top of the dishes. You need to heat the erythritol with a kitchen torch until it turns brown. This will let it caramelize properly.

2- Salted Caramel Chocolate Ice Cream

So, in honor of the impending summer, this list couldn’t be complete without at least a single ice cream recipe.

The added salt makes for a soft texture, and the chocolate chunks will leave you craving more of it.

Ingredients:

• 6 tbsp of butter
• 1/2 cup of sweetener
• 2 tbsp of coconut sugar or 1 tbsp of molasses
• 1/2 tsp of vanilla extract
• 3/4 tsp of sea salt
• 1 1/2 cups of whipping cream
• 1 cup of almond milk
• 4 large egg yolks
• 1/4 tsp xanthan gum (a substitute for gluten)
• 3 ounces sugar-free dark chocolate

First, you set a bowl over an ice bath and keep aside. Now, get a saucepan and mix butter, sweetener, and coconut sugar. Cook them all for 5 minutes, be careful not to burn it.

Take that mix and stir in vanilla and salt. Then slowly start adding cream. Put the milk and stir again. After adding all of that together, you heat and cook again until the mix reaches 170 F.

In another bowl, you whisk the yolks and add 1 cup of the hot cream mixture. Use a saucepan to cook again while constantly whisking until it reaches 180 F.

Pour the custard into the bowl set over the ice bath and cool for 10 minutes. Then, wrap in plastic and chill for 2 hours.

You then sprinkle the xanthan gum on the surface. After that, pour the combination in the ice cream mixture and churn properly. You then add the chocolate and stir to mix well. Finally, cover in plastic wrap and freeze for 2 hours.

3- Lemon Sour Cream Pie

Giving up sugar and starch doesn’t mean you are deprived of recipes that are delicious. We bring you this low-carb lemon pie that won’t disappoint you.

Ingredients:

• 1 press-in pie crust
• 1 cup of heavy cream
• 4 large egg yolks
• 1/3 cup of freshly squeezed lemon juice
• 1 tbsp of lemon zest
• 1/4 cup of chopped butter
• 1 tsp of lemon extract
• 1/4 tsp of xanthan
• 1/2 to 3/4 cup of powdered sweetener
• 1 cup of full-fat sour cream

Use a large saucepan and combine cream, egg yolks, lemon juice, and zest. Cook and whisk the mixture consistently until it thickens. This should take 5 to 8 minutes.

Take the mixture away from heat and add butter and lemon extract. You then sprinkle with xanthan gum and whisk properly. Take all of that and stir in sweetener. Keep adding until you’re satisfied with it.

After this, you whisk in sour cream and then pour into the pie. Put the pie in the refrigerator overnight. Finally, take it out and add your whipped cream topping.

4- Low-Carb Fettuccine

This is not your typical pasta, we know. This is a low-carb, flour-free pasta. With just cheese and yolk, this is a plate that tastes like mozzarella with pasta sauce on it.

Ingredients:

• 1 cup of 2% milk shredded mozzarella
• 1 egg yolk

You start off by melting the cheese in the microwave for 1.5 minutes.

After you take it out, wait until it cools down and then add the egg yolk. Mix the yolk with the cheese until it looks yellow. Next, heat for 15 seconds.

Use a parchment paper and roll out the cheese to about quarter an inch thick. Make sure you don’t roll it too thin. You then slice it into strips and leave it to chill for 4 hours.

Boil water and add the fettuccine for 1 minute. Subsequently, you need to strain the pasta and immediately pour cold water over it.

Now you have your pasta ready to serve with any sauce that you like.

5- Paleo Caesar Dressing

This recipe will let you ditch all processed dressings available on the market. It’s lighter, more delicious, and way cheaper.

You can remove the goat cheese if you’re off dairy.

Ingredients:

• 3 large garlic cloves
• 2-4 anchovy fillets
• 1 large egg yolk
• 1/2 cup of virgin olive oil
• 1 lemon, juiced
• 1 tsp of Dijon mustard
• 1 tsp of coconut aminos sauce
• Salt and pepper

First, grind garlic and anchovies in your food processor. Then, add the egg yolk to the mixture and continue mixing. Pour in the olive oil and the lemon juice slowly.

Add coconut sauce, mustard, salt, and pepper and combine. This homemade dressing can be stored in your refrigerator for up to 5 days.

Frequently Asked Questions About Eggs in Keto Diet

Eggs are a staple in the Keto diet. They’re a great source of protein and very low in calories.

Their cooking takes all shapes and forms and they need to be used fresh.

In this section, we’ll answer some of the most frequent questions about eggs in the keto diet.

How many eggs can you have on keto?

An egg will give you around 6 grams of protein, and almost no carbs. However, it’s not reasonable to take all your required protein from eggs.
The number of eggs that you consume per day has to be limited because of the cholesterol. Moreover, consuming too many eggs will put you over on fat intake.
How much is too much will vary from one person to another. Each body requires different amounts of macronutrients.
In addition, it’s crucial that you diversify your sources of protein and other dietary needs. Remember that losing weight in a healthy manner is the ultimate goal.

How do you keep leftover egg yolks fresh?

Leftover egg yolks should be treated with care. You should put them in airtight containers and always keep them in the refrigerator.
To protect the yolks from becoming dry, you can cover them with some cold water. Make sure to drain the water before you use them again.

Is it possible to freeze egg yolks?

Some people prefer to freeze the yolks. However, egg yolks quickly become gelatinous that you can’t use them later unless you treat them right.
To prevent them from getting gelatinous, you can use a pinch of salt or sugar. This depends on whether you plan to use them for sweet or salty recipes.
Doing so will protect the proteins available in the yolk from thickening.
However, if you decide to use them, you need to defrost them first in the refrigerator. Leave them there overnight and after that, you can use the yolks as you like.

Conclusion

Eggs are popular because they’re rich in nutrients. They’re easy to acquire and cook. However, if you are following a certain diet such as the keto diet, special attention should be paid to what kinds of ingredients you’re using with the eggs.

For people who have a million things on their minds, it’s hard to keep track of all these details. That’s why many turn to programs such as the Custom Keto Diet to have a personalized plan with all details laid out for them.

Keep your eyes on the results and you’ll see how this process turns into an enjoyable journey!

If you’ve embarked on the journey of weight loss and fitness, you probably already know a bit about the keto diet. It could be you’ve tried it before, or maybe you’re even giving it a try right now.

Those who are on a keto diet may experience some side effects. Many people ask, “Why am I sweating on a keto diet?” We’re here today to talk about some of these side effects and how to deal with them.

But first, let’s start with the basics.

What’s a Keto Diet?

One fact we can all agree on is that one diet doesn’t fit all. This is true, no matter what type of diet you’re following. Not all diets work the same for everyone, and a keto diet is no different. Some people swear by it, others don’t care for it at all.

However, Keto diets have been gaining popularity in recent years. But is it right for you and your body type? Let’s find out.

A keto diet is also known as:

• Ketogenic diet
• Low carb high fat
• Low carb

Basically, with a keto diet, you consume foods low in carbohydrates. This stimulates the liver to break down fat cells, which in turn produces ketones. Your body takes these ketones and uses them for energy. So the keto diet doesn’t restrict your calories, but only restricts your carb intake.

When this occurs, your body enters a metabolic state known as ‘ketosis.’ Ketosis is your body’s way of surviving when its food intake is reduced. Our bodies quickly adapt to this new source of energy and use ketones to their advantage.

It’s easy to customize a keto diet for your body type. It’s a great way to eat all the foods you love while still losing weight and getting fit.

There are four main types of keto diets:

• The standard (74% fat, 20% protein, 5% carbs)
• The high-protein (60% fat, 35% protein, 5% carbs)
• The cyclical (5 days on a low-carb keto diet followed by 2 days of high-carb foods)
• Targeted (allows you to add carbs according to your workouts)

Why Am I Sweating on a Keto Diet?

Sweating, in itself, is a healthy way to let your body cool down. But with a keto diet, it can be more frequent and more severe, even while you’re doing normal things.

However, it’s a normal part of the beginning stages of a keto diet. Your body is trying to adapt to the changes you’re putting it through. So intense sweating (and frequent bathroom visits) is how you know there’s a shift in your body’s metabolism.

The science behind the extra sweating is that during ketosis, your body burns ketones for energy. This process elevates your body temperature, causing you to sweat more than usual.

Another reason is that your body stores 4 grams of water for every gram of carbs you consume. Before starting your keto diet, you probably ate a fair amount of carbs. So your body has plenty of stored fluids.

Once your keto diet begins, and you start eating low-carb foods, your body has to get rid of all that retained fluid. So you sweat. A lot.

Now that we know why we sweat so much on a keto diet, let’s find out if there’s a way to make it stop, or at least reduce it a bit.

These are some tried-and-tested tips for a faster, less sweaty shift into your keto diet.

Increase Your Water Intake

Try to drink even more than the usual 16 ounces of water per day. A great idea is to infuse your water with lemon slices, cucumber, or herbs, which boost its benefits.

Use Supplements and Replenish your Electrolytes

When you sweat (and pee), your body is drained from certain minerals, such as potassium, magnesium, and, of course, sodium.

Did you know that just by adding 1 teaspoon of salt to your food, you can balance out the number of electrolytes in your body during ketosis?

Make sure your body has the right amounts of these, and other, minerals by replenishing them with supplements and electrolytes.

Start Slowly

Talk with your nutritionist about creating a meal plan that allows you to slowly transition into a keto diet. This can reduce the side effects of ketosis by giving your body time to adapt.

You can also try these tips:

• Wear lightweight, breathable fabrics
• Reduce your caffeine intake
• Don’t drink carbonated beverages
• Stay away from spicy foods

How to Reach Ketosis

With all the information out there, a keto diet can seem overwhelming. You wonder whether you’ve achieved ketosis, or if you’re even on the right track.

We’ve broken it down into 6 basic tips so you know exactly what to do.

1.    Limit your Carbohydrate Intake

Your daily carbs should be limited to 20g net carbs. Also, try to keep your overall carb intake lower than 35g total carbs each day.

2.    Don’t Fear Fat

In a keto diet, fat is vital for ketosis. It’s important to note that there are two types of fat, the ‘good’ unsaturated fats and the ‘bad’ trans-fat. Make sure you stay away from processed foods.

Eat more fish, nuts, and seeds. Also, don’t forget to eat foods that include vegetable oils (olive, sunflower, canola, and soy).

3.    Reduce your Proteins

The best amount to shoot for is between 0.6 and 0.8 grams of protein per pound of body mass. There’s a keto calculator to help you figure out exactly how much protein you should consume.

The problem with too much protein is that it can reduce your ketosis levels.

4.    Drink Plenty of Water

On average, you should try to drink a gallon of water each day. That’s 16 cups (236 ml or 8 ounces) of water. The reason why water is so important is that it keeps your organs functioning properly. Plus, it boosts concentration, reduces fatigue, and controls your hunger levels.

5.    Exercise

We all know the importance of exercising, no matter what type of diet you’re on. Try to integrate working out in your weekly routine. For 15 – 30 minutes, 3 – 5 days a week, find something you enjoy doing that gets moving and raises your heartbeat.

6.    Reduce Snacking

It’s simple. Snacking leads to more insulin spikes. The more frequent the insulin spikes, the slower the weight loss process. If you’re hungry, pick healthy snacks, such as fruits, vegetables, seeds, or nuts.

Signs You’re in Ketosis

When you start a keto diet, you need to be prepared to help your body through this transition. It can be hard at first because your body is used to high levels of fats and glucose.

Once you reduce these food components, your body will take time to adjust. During that time, you’ll experience certain side effects. A great way to reduce these side effects is to drink plenty of water. Another thing is to increase your sodium intake, you’re helping your body get through it in a healthy way.

The good news? All the side effects of ketosis usually last for a few days. You’ll definitely start feeling yourself again once your body adapts and gets used to using ketones for energy, instead of glucose.

Here are a few side effects to watch out for during ketosis.

• The keto flu (you may experience flu-like symptoms, but they last for only a few days)
• Initial quick weight loss
• Dry mouth
• Reduced ability to focus
• Increased urination
• Bad breath
• Irritability and nervousness
• Slight dizziness
• Lack of motivation
• Increased sweating

Benefits of a Keto Diet

It’s easy to see the various benefits of a keto diet. Your body weight drops, your energy levels rise, and you feel more focused and alert.

Read on for a list of some other benefits you can reap from a ketogenic diet.

• Helps with weight loss
• Increases mental clarity
• Balances blood sugar levels
• Controls diabetes (maintains Type-1 and can reverse Type-2)
• Boosts energy levels
• Controls your appetite
• Reduces cholesterol and blood pressure levels
• Improves skin, hair, and nails
• Reduces migraines
• Helps treat certain types of cancer
• Improves digestion
• Aids in the treatment of epilepsy

What Foods Should I Eat on a Keto Diet?

Going on any type of diet requires discipline and determination. But one of the best things about a keto diet is that it doesn’t cut back on your favorite meals. It just allows you to pick and choose from the foods you like. That’s why a custom keto diet is so practical.

Most of your meals should focus on these foods:

• Nuts and seeds
• Butter and cream
• Meat
• Fish and seafood
• Eggs
• Vegetable oils
• Low-carb veggies
• Fruits
• Yogurt
• Dark chocolate
• Herbs and spices

A Final Note

We’ve seen how a keto diet improves various health issues, especially one that’s tailored to meet all your nutritional needs. But it can be hard to start one, especially on your own. That’s why we recommend talking to a dietary specialist or nutritionist before beginning a keto diet.

So you’re only a couple of weeks in your keto diet and you’re already on the verge of quitting.

You’re fatigued and exhausted all the time, both physically and mentally. In fact, it seems that you feel worse than you did before you started on keto. But why?

Read moreWhy Am I Exhausted on the Keto Diet?