Keto Chicken Alfredo Recipe

If you are following 14-day keto diet plan than you should add this chicken recipe to your diet, this Keto chicken alfredo recipe is absolutely yummy!! You almost would think, there is no way I can eat this and be on a diet. But yes…. It’s true. My 8-year-old Grandson loves it, and if I would let him, he would eat the whole thing.

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INGREDIENTS:

  1. Chicken (our family prefers the legs and thighs) remember you want to increase your fat intake, so don’t eat those dried out chicken breasts unless that is your favourite piece.
  2. Real Butter ¼ cup
  3. Heavy Whipping Cream 1 cup
  4. Parmesan Cheese ¾ cup (it is best to buy a block of cheese and grate it yourself)
  5. Garlic Cloves 2

INSTRUCTIONS:

First you want to cook your chicken, anyway is fine. We prefer it fried.

Set aside.

In a medium sized saucepan, melt butter, add garlic and cream.

Gently bring to a slight boil, stirring continuously not to let it burn.

Return to medium or low heat and add cheese, whisk till smooth

Add chicken to sauce and ENJOY!!!!

For my family I always double or triple the batch. If not, it will make enough for 1 person, but in my house that’s just not enough!!

You really don’t miss the noodles. I love cooking up some broccoli or cauliflower and adding some of the Alfredo sauce over the top.

If you really feel you are missing the pasta, I love making some zoodles. If you are unfamiliar with what zoodle’s are, they are a healthy alternative to the carb heavy traditional noodle and are made with zucchini, you can purchase a zoodle maker at almost anywhere that sells kitchen gadgets, or you can find them on Amazon.

Another way to enjoy your Chicken Alfredo, (and I do this quite often) is to bake a spaghetti squash, let it sit for approx. 5 minutes. Once somewhat cooled, use 2 forks and shred up into spaghetti like consistency. Add your Chicken Alfredo on top and enjoy!!

As you can see, it’s all about being creative. You can’t go wrong with this recipe. It will soon become an all-time favourite!!

 

THE ROLE OF EXERCISE IN A KETOGENIC DIET

Without doubt, exercise is extremely important, whether you are following a low carb, ketogenic lifestyle or not. However, exercise is able to act more efficiently when following a ketogenic diet.

Let’s face it- the primary reason you are exercising is to look good, period. Sure, health benefits are a nice secondary benefit, but if we are brutally honest, it’s because looks matter to almost all people.

Mere diet can never help you achieve the body you want, even though diet is essential in supplying the building blocks, and setting the stage for your desired outcome.

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Interested to know exactly how exercise can help you while on the ketogenic diet? Read on and find out!

Exercise Improves Insulin Sensitivity

In many people, insulin sensitivity decreases with age, along with level of physical activity. Sedentary persons are much more likely to have elevated levels of blood glucose, record a higher level of insulin secretion over the course of the day, retain excess body fat and may likely pave the way to pre-diabetes.

Exercise, especially weight bearing, anaerobic activity has been shown to improve the efficiency of insulin in response to blood glucose, or amino acid levels, and promotes absorption of nutrients.

When following the ketogenic diet, blood glucose levels are lowered, along with muscle glycogen stores, making the body more efficient at handling small bursts of glucose either ingested or produced via Krebs cycle.

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Fat Burning Is Amplified

One of the most sought after benefits of low carb diets, but more specifically the ketogenic diet, is its marked effect on fat metabolism. In the absence of carbohydrates, insulin’s activity is markedly decreased, paving the way for significantly increased levels of lipolysis.

Under the influence of insulin, fat burning is stalled, in addition to storage of more fat being promoted. This is a terrible scenario if you are trying to lose weight, since at this time if you exercise your body will be utilizing strictly carbohydrates for energy.

Not following a strict ketogenic diet?

That’s fine. In fact, there are many variations of the ketogenic diet that are not as strict, but which still reap many of the benefits associated with it. For example, exercising first thing in the morning on an empty stomach places the body in a position to be able to burn fat for energy, as glucose levels are depleted following 8 hours of fasting. This is the preferred time many athletes perform cardiovascular exercise, as it amplifies fat metabolism.

Exercise Promotes Muscle Gain

Well, this depends largely on the type of exercise you perform; weight bearing, anaerobic types providing significantly more onus for muscle growth that steady state aerobic varieties. Why is muscle growth important?

Muscle is where the “powerhouse” in our bodies is located. These powerhouses, better known as the mitochondria, is what’s responsible for the literal burning and oxidation of ATP. The more muscle we have, either the more of these power units we have, or the larger they are.

The result?

Greater caloric burn while doing absolutely nothing, including enhanced fat burning. It is also important for you to keep exercising, as the old adage, “use it or lose it” is very much true.

Tweaking Keto

There are keto adaptions for bodybuilders, athletes and others who perform intense exercise where carb intake revolves around exercise.

  • Cyclical Ketogenic Diet – This plan is widely used by athletes, bodybuilders, weight lifters and anyone participating in high intensity exercise and features short periods of high carb intake. Typically 5 keto days followed by 2 high carb intake days.
  • Targeted Ketogenic Diet – This plan is also used by bodybuilders, athletes and those who workout regularly to fuel intense workouts and features high load carb intake based around workouts.

Conclusion

If you’re trying to extract maximum benefit from the ketogenic lifestyle, exercise is a mandatory addition. Your health will significantly improve; including glucose and lipid profile, but so will your overall body composition.

If you truly want to look your best, you will not attain it unless you incorporate sessions of both aerobic (cardio) and anaerobic (weight bearing) sessions.

Exercise may seem difficult during the first two weeks or so of adapting to the ketogenic lifestyle, but once your body efficiently begins producing ketones, fat loss, strength, and muscle gains will ensue.

7 New Weight Loss Myths Revealed

As a weight loss diet expert, Weight Loss Guide is constantly collecting information about diet trends and effective weight loss methods. In order to educate consumers about weight loss fact versus fiction, it has formulated a list of 7 new weight loss myths commonly misconstrued as truths.

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Weight Loss Myth
  • Eating 5 small meals throughout the day will result in weight loss. The idea behind this myth is sound advice but it doesn’t seem to work in practice. Most people who follow this diet plan eat more in these 5 small meals than they would in 3 regular-sized meals. 
  • There is not a safe way to lose weight quickly. HCG diet drops and injections can help consumers lose 1-2 pounds per day — and they are completely healthy and absolutely safe. 
  • Diet pills and supplements don’t work. There are a number of diet pills that can offer great results. You can view the top-rated ones here. 
  • You don’t need to diet as long as you exercise. Eating large meals and indulging in unhealthy snacks packs a lot of calories — it is unlikely that you will be able to exercise enough to burn up those calories. For example, you must walk briskly for 2 hours to burn off just 500 calories. 
  • You should avoid stepping on the scale every day. 
  • All over-the-counter weight loss products are completely safe and natural. 
  • Calories don’t matter. You always need to take in fewer calories than burned to lose weight, but there are certain products that can help to accelerate the fat burning process.

Plan to Get Slim, Eat Clean, and Live Happy Through Every Season

The 27-year-old exercise dynamo Cassey Ho is known for her popular, exhilarating, and targeted “POP Pilates” workouts, which utilize Pilates moves into more upbeat sequences to keep practitioners engaged and active. Cassey’s empire, gudhealthtips.com, features her trademark 5- 10-minute routines like Bikini Body and Post-Holiday Fat Burn, which target specific body parts for visible results. Hot Body Year-Round will finally bring together Cassey’s irresistible and inspiring personality, creative riffs on Pilates poses, and challenging sequences to the page. Because fitness goals differ throughout the calendar year–holiday eating and parties take a toll, while summer activities keep calories burning even outside the gym–the book is divided based on seasonal goals.

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Cassey’s workouts are incredibly effective at keeping women motivated and moving, and her rabid fanbase is a testament to the devotion of her fans. New material, never before featured on GudHealthTips, will set the book apart and make it a must-buy for Cassey’s followers. Cassey’s simple, seasonal recipes and eating tips will complement readers’ workout goals.