During summer I like to take advantage of the abundance and availability of fresh low glycemic fruits.
In my approach, I skip breakfast most often; sometimes, I eat what you’ll gonna see below along with some handfuls of nuts. I wrote a similar post in the past. This is an alternative to the high-carb cereal (oatmeal+berries) breakfast. In this case, I replace oatmeal with coconut flakes (chips).
Some people following a long-term ketogenic diet may find it difficult to remain in ketosis even though the carbohydrate content of this meal/snack is quite low. However, it depends from person to person. We’re all different as we’re individually exposed to different epigenetic modulators, and the level of metabolic damage is variable.
I personally have no issue staying in ketosis even if I consume 75-100g of carbs per day, which gives me a lot of room for testing/tasting a wide variety of foods. But I wouldn’t mind if this treat kicked out of ketosis for a couple of hours; it’s nutrient rich and it doesn’t contain processed foods, which is what I currently focus on.
Here’s the list of what I put in:
The quantities in ounces:
Coconut Chips – 40g – 1.41 oz
Dannon Activia Natural – 125g – 4.41 oz
Unsweetened Cocoa Powder – 0.4 oz (~1 teaspoon)
Blueberries – 40g – 1.41 oz
Strawberries – 40g – 1.41 oz
As you may see, there are more types of berries in the bowl, but for simplicity I used only the ones above. Here’s the macro breakdown:
The 26g of total carbohydrate per portion (~16g net) may seem outrageous for some keto fans. However, this is totally fine for me (possibly due to my current physical shape, increased insulin sensitivity, my low-calorie approach, my workout regimen, etc). You can tune in the recipe however you want. You can reduce carbs by reducing the amount of berries you use and you can increase fat by adding coconut flakes, coconut oil, olive oil, avocadoes, etc. You can also increase fat intake (and also calories) by topping it with whipped/heavy cream (or coconut cream).
I sometimes add raw potato starch because it provides an interesting texture and it also feeds the good bugs in my microbiota, which ultimately increases the production of SCFA (butyrate, acetate, propionate).
As you mix everything together, you may end up with this:
This is a proof of concept; the key take-away is that you can modify/tune it as much as you want.