When considering if I should try a Keto diet, I did a lot of research. Like, a lot. One of the resources I found suggested that the body can actually give signs that it needs more fat– which is manly what a Keto diet is: Less Carbs, More Fat! So, with that in mind, I decided to narrow one of my search sessions for different signs that the body gives, wondering if I could identify with any of them. While I am not a doctor, nor am I an expert, these are signs that I, myself, have had, signs that maybe a Keto diet could help me. This list is not to self-diagnose, nor is it something that I can say for sure that I know without a shadow of a doubt means that I need to go Keto, it is just something that I researched for myself, to see if Keto was a lifestyle I could/should adopt.
I am at the beginning stages of Keto. Truly, I haven’t purged my pantry of any and all restricted foods. But I have tried a few different recipes that I love enough to put regularly on our menu. As time goes on and I experiment with things that I love and do not love, techniques that I feel confident using or not, I plan to share what I can. Again, I am not a doctor, I do not know if this is the best of worst health guideline, I am not trying to lose a massive amount of weight, or even to try and heal any malady in my body. I am just testing it out, seeing if this could help some of the effects from my compiled research list, and see if I feel better. I’m sure there are more signs and symptoms that my body needs or does not need something, but these stood out for me in my research in reference to Keto:
SIGNS YOUR BODY NEEDS MORE FAT
- You’ve tried many different eating styles, but none of them help you look great and feel good.
- You experience headaches, weight gain, sluggishness or lethargy, constipation, itchy skin, acne or joint pain .
- You need an afternoon pick-me-up to get your brain working again.
- You could eat and eat, sometimes becoming hungry again after 30-60 minutes after eating.
- Approximately 30 minutes after you’ve eaten, you experience an intense desire to snuggle deep and take a nap.
- Your hands, feet, or love handles are freezing most of the time.
- You feel like you could gain weight by just looking at food. No matter how little you eat, the scales either climb, climb, climb, or the weight does not budge.
- Recalling names and events is a challenge, even something or someone you talked to the day previous.
- You think of food constantly, feeling that you “live to eat,” instead of “eat to live.”
I also saw a few that I found interesting, even though I couldn’t really relate to them:
- It has been a few months since you had your period.
- Flaky skin, no matter the season.
- Frizzy hair.
- Your doctor has put you on a supplement to boost vitamin A, D, E, or K.
I’m sure there are more symptoms that could be found, and that all of these could be indications for a slew of other “problems.” However, trying to eat more healthy, trying to be more conscious of what I let pass through my lips, trying to gradually change for the most optimal chance of keeping it up cannot be a bad thing, right?!!
So, follow me on my trial of The Keto Diet. My first toe in the water, so to speak. Some day I may have a feast of Keto recipes, but for now, here’s a nibble.
Keto Chicken Salad
WHAT YOU’LL NEED
CHICKEN SALAD INGREDIENTS
- 1 1/4 lb. chicken (approximately 3-4 chicken breasts)
- 7 Tbsp. Keto Mayonnaise (printable recipe below)
- 2-3 stalks celery
- 2-3 Tbsp. red onion
- 1/2 tsp. salt
- 1/4 tsp. ground black pepper
- 1/4 tsp. garlic powder
KETO MAYONNAISE INGREDIENTS
- 1 large egg
- 2 large egg yolks
- 1 Tbsp. fresh lemon juice
- 1 Tbsp. apple cider vinegar
- 1 tsp. Dijon mustard
- 1/4 tsp. finely salt
- 1/8 tsp. ground black pepper
- 1 cup refined olive or avocado oil, or unrefined canola oil
Place all ingredients but the oil into your blender, mix well. Once mixed, take about 2 minutes to drizzle the oil over the mixture as you blend at a medium speed. Blend as long as you need, until it is the consistency of mayonnaise you prefer.
Store in an airtight container in the fridge for up to 1 week.
INSTRUCTIONS
HOW TO COOK CHICKEN (FRESH OR FROZEN) IN THE INSTANT POT
With the stainless steel bowl inside your Instant Pot pressure cooker, place 1 lb. fresh or frozen chicken into the bottom of your bowl. Pour 14 ounces chicken broth (1 can) over chicken. Replace the lid on your Instant Pot, making sure to switch your pressure release valve to Sealing.
Press Manual, using your Plus or Minus buttons to adjust the cooking time to 8 minutes for fresh, 12 minutes for frozen.
Helpful Tip: Once you start to hear pressure building, like the steam is trying to escape, place both hands on either side of the lid and quickly press downward. Don’t allow your hands to linger, since it may be pretty hot by this point, but the quick downward motion of the lid will help it seal faster.
Once the Instant Pot pressure cooker is complete, allow approximately 10-15 for a Natural Release.
MAKING YOUR KETO CHICKEN SALAD
Once your Instant Pot has been allowed to naturally release for about 10-15 minutes, switch your pressure release valve to Venting.
Helpful Tip: Make sure to always shield your skin from the escaping high pressure steam! To protect your upper cabinets from the steam, position the pressure release valve as the steam escapes away from the wood.
Drain the liquid. Dice or shred your chicken, whichever you prefer. I diced mine into ~1/4″ cubes.
In a large mixing bowl, combine chicken, Keto mayo, diced celery, red onion, along with the salt, black pepper, and garlic powder.
Store in an airtight container in the fridge for up to 3 days.
Optional Add-Ins: Another spice we love to add to our chicken salad is 1/4 tsp. curry. You could also add 1/2 cup diced red apples, 1/2 cup raw walnut pieces, or 2 Tbsp. unsweetened dried cranberries.
KETO MAYONNAISE RECIPE
Keto Mayonnaise
- 1 large egg
- 2 large egg yolks
- 1 Tbsp. fresh lemon juice
- 1 Tbsp. apple cider vinegar
- 1 tsp. Dijon mustard
- 1/4 tsp. salt
- 1/8 tsp. ground pepper
- 1 cup refined avocado or olive oil, or unrefined canola oil
-
Place all ingredients but the oil into your blender, mix well. Once mixed, take about 2 minutes to drizzle the oil over the mixture as you blend at a medium speed. Blend as long as you need, until it is the consistency of mayonnaise you prefer.
KETO CHICKEN SALAD RECIPE
Keto Chicken Salad Recipe
- 1 1/4 lb. chicken
- 7 Tbsp. Keto Mayonnaise *
- 2-3 stalks celery
- 2-3 Tbsp. red onion
- 1/2 tsp. salt
- 1/4 tsp. pepper
- 1/4 tsp. garlic powder
-
How to cook fresh or frozen chicken in the Instant Pot:
With the stainless steel bowl inside your Instant Pot pressure cooker, place 1 lb. fresh or frozen chicken into the bottom of your bowl. Pour 14 ounces chicken broth (1 can) chicken. Replace the lid on your Instant Pot, making sure to switch your pressure release valve to Sealing.
Press Manual, using your Plus or Minus buttons to adjust the cooking time to 8 minutes for fresh, or 12 minutes for frozen.
Helpful Tip: Once you start to hear pressure building, like the steam is trying to escape, place both hands on either side of the lid and quickly press downward. Don’t allow your hands to linger, since it may be pretty hot by this point, but the quick downward motion of the lid will help it seal faster.
Once the Instant Pot pressure cooker is complete, allow approximately 10-15 for a Natural Release.
Helpful Tip: Make sure to always shield your skin from the escaping high pressure steam! To protect your upper cabinets from the steam, position the pressure release valve as the steam escapes away from the wood.
-
Once the Instant Pot has had approximately 10-15 minutes to Natural Release, drain liquid and shred or dice your chicken.
-
In a large mixing bowl, combine chicken, Keto mayo, celery, red onion, salt, pepper, and garlic powder.
~Steph
Other Instant Pot Recipes To Try: