With so much talk about ketogenic diets (usually referred to as “keto”), we decided to discuss what keto diets are, what makes AH different, and how our recipes can be used to accommodate the keto friends in your life. And, of course, we have included a new recipe for you to try.
Keto vs AH
Nutritionally speaking, keto diets are comprised mostly of fat. Simply put, the goal is to transition your body to using ketones (created by burning fat) for fuel instead of carbohydrates. This means you need at least 70% fat, moderate protein (about 15%), and only a very small amount of carbohydrate (typically less than 50 grams a day).
The Always Hungry (AH) Solution, on the other hand, emphasizes the quality of the carbohydrates you eat rather than eliminating them completely. In AH Phase 1, where carbs are the lowest, we recommend you follow a diet of about 50% Fat, 25% Protein, and 25% Carbohydrate. These ratios become even more moderate in Phases 2 and 3. Our goal is to achieve a sustainable way of eating that incorporates a wide range of tastes and optimizes health benefits with as little restriction as possible.
AH focuses on the quality of carbs in your diet, rather than strictly focusing on quantity. Not only does this open up many food choices that would not be allowed in a traditional keto diet, but it is also much easier to stick to. AH includes many healthy fruits and beans in Phase 1. In Phase 2, AH adds whole kernel grains and starchy vegetables (ie: sweet potatoes) in Phase 2 as tolerated by your body. Eating this way, most people can get the benefits of a higher fat, lower carb diet without the nutritional restrictions.
Keto for Health Conditions
As Dr. Ludwig’s team explores in his study on Type 1 Diabetics, and some compelling studies on the effect on some cancers, a keto diet can be beneficial for some people and definitely for some health conditions. It doesn’t come without it’s difficulties though. One of the barriers to entry of Keto is the process of beginning ketosis. Getting into a state of ketosis can take a week (or more). During this time, you may experience a period of brain fog and other unpleasant symptoms as your body adapts. Then, once you’re in ketosis, it’s important to stick with it to keep up the benefits. Deviations into carbohydrates can derail you in one meal. We recommend that if you explore a ketogenic diet, you do so with some oversight from a physician or dietician specifically trained in keto diets.
Benefits Without the Restrictions
One article dubbed us keto-light because of our emphasis on the benefits of fat in the diet without the restriction of other macronutrients in our ratios. We want to help our readers find the sweet spot of maximum benefits with as little restriction as possible.
Allowing for broader food choices in AH lets most people experience benefits to their insulin levels and health goals without the barriers to entry of more restrictive ways of eating. This means you can live your life a bit more freely. While many of our readers find that eliminating foods like dairy, gluten, or meat will benefit them, it is not a pre-requisite. However, at the same time, our recipes do accommodate many of these choices.
As you follow AH, you’ll find that accommodating a variety of taste preferences and food choices is an important tenet of our way of eating and living. In our books, you’ll find a list of variations at the end of recipes showing you how to make them vegetarian, dairy-free, gluten-free, or vegan. We think that finding ways to allow everyone to sit at our table is key to the sustainability of what we do. So, how do you accommodate someone in your life who is keto?
Keto Friendly Tortillas
As we discussed above, a full keto diet might be the best choice for certain individuals. At AH, we always want you to put your body first, and find a place at your table for those who have other dietary needs. If you or someone close to you decides to try keto, or just wants to incorporate some keto recipes into your meal plans, wouldn’t it be nice to have an Always Delicious recipe ready?
The tortilla recipe below is a perfect way to serve a table of people with varying dietary needs. They hold together just like a traditional tortilla and can be filled with whatever foods best suit your needs. We’ve developed and tested it, as always, for maximum deliciousness and optimum macronutrient ratios.
If you’re in Phase 1 of AH, you might fill these with beans, cheese, and avocado, and eat it with a side of berries and whole-milk Greek yogurt. If you’re following a keto diet plan, you might choose to fill your tortilla with scrambled eggs, cheese, avocado, and sour cream. The best part is that you can all sit at the same table and eat the same meal.
Looking for something a little more pliable, prepared without chia seeds? Check out our Keto-Friendly Chapati recipe HERE!
Keto-Friendly TortillasChef Dawn Ludwig
- 1½ tsp psyllium husks, ground into a powder (or use psyllium powder)
- ¼ tsp chia seeds, ground to a meal
- 3 tbsp almond flour
- pinch of salt
- 2 tbsp hot water
- avocado oil, for brushing the pan
- Tip before starting: I use a coffee grinder to grind a few tablespoons of psyllium husks at a time and the same for chia seeds. Then, I store them in jars. It makes grinding them easier, and means that I have them already ground when I need them.
- Once ground, combine 1 1/2 tsp psyllium husks and 1/4 tsp chia seeds with 3 Tablespoons almond flour and a pinch of salt in a small bowl.
- Add water. Stir and form into a small ball or disc of dough.
- Heat a cast iron skillet and brush lightly with oil.
- Roll the dough between two pieces of parchment paper into a 4- to 5-inch tortilla.
- Remove the top piece of parchment and turn the tortilla onto a hot cast iron skillet. Remove the remaining piece of parchment.
- Cook for 2-3 minutes on each side, or until lightly golden.
- Fill with your favorite fillings as you would a tortilla. Serve and Enjoy!