OMG! This was so good, and so easy! My husband raved about it, and my 13 and 15 year old son and daughter loved it too! I’ll definitely make it again! I had no clue what I was going to make for dinner–but it had to be fast as I was heading out with a friend to see some live music in the city… so I just googled “Keto ground beef” and found your recipe. Instead of pickles, I put pickled jalapeños on top (my son had once again eaten all of our pickles). I didn’t find that it needed any condiments – we have reduced sugar ketchup on hand, but hubby didn’t feel it was needed. I cut the casserole into 6 servings, and it’s a good thing there are only 4 of us eating as my son and husband had seconds. I found my single portion very filling. The recipe far exceeded my expectations! Will definitely make this again!
Sarah, We’re sorry to hear that the burn warning came on when you made this! We updated the recipe above with the following note, which hopefully will help: We’ve tested this recipe upwards of 10 times and have never had the burn warning come on; however, several readers have had the warning come on, so we want to give a tip. In step 1 of the Instructions above, after removing the bacon from the pot, we recommend adding a splash of water, and use a wooden spoon to scrape up any brown bits that have formed on the bottom to deglaze the pan. After that, continue on with step 1 and press “Cancel” to stop sauteing.
The gastrointestinal tract (GIT) plays a central role in the control of energy balance. Many molecules produced by the GIT exert hunger or satiety effects on the brain. Ghrelin is a peptide produced mainly by the stomach's oxyntic cells that stimulates ghrelin secretion in the hypophysis and has some neuroendocrine activities. However, its orexigenic properties are the most relevant to us and ghrelin is the only known peripheral orexigenic hormone (Date, 2012). Cholecystokinin (CCK) is a peptide produced mainly in the duodenum and jejunum that acts on the vagus nerve and directly on the hypothalamic nuclei. CCK is an anorexigenic factor and it reduces food intake, meal size and duration (Murphy et al., 2006). Three other related hormones are pancreatic polypeptide (PP), amylin, and peptide YY (PYY). PP is a peptide produced by the endocrine pancreas in relation to the caloric content of meals, and it reduces food intake both in rodents and humans. Amylin is a peptide co-secreted with insulin; its main effect on food control is a reduction of meal sizes and food intake (Murphy et al., 2006). Peptide YY (PYY) is produced in the gut and is similar to PP. PYY is stored in intestinal cells and released into the circulation as PYY3−36, a truncated form of PYY. The release of PYY3−36 is dependent on a meal's caloric and fat content (Veldhorst et al., 2008). The glucagon-like peptide 1 (GLP-1) is produced by the cleavage of pro-glucagon gene in the intestine. It acts as incretin at a pancreatic level, promoting insulin secretion and as neuro hormone on hypothalamic nuclei, inducing satiety (Valassi et al., 2008).
This recipe is from our e-book, 20 Low-Carb Instant Pot Pressure Cooker Recipes. In the e-book we call it “Better Than Crack Chicken”, which it really is! We switched up the seasoning a little (omitted the Ranch mix and added our own keto-friendly seasonings), and this takes it over the top in terms of deliciousness. Our e-book is now on sale on Amazon for just $4.99!
This reminds me …… just after WWll, when there wasn’t a lot of meat available let alone any *special* foods to enjoy, my MoM used to cook up strips of bacon, then make creamed Mushrooms and supper would be bacon and creamed mushrooms on toast ….. ummmm it was so good! Your recipe not only brought back a memory but has also spurned me to make myself some bacon with creamed mushrooms on toast for my dinner tomorrow night 🤗
As a diabetic and lactose intolerant, this is the only way I can eat ice cream. I add unsweetened cocoa and extra aspartame to make a wonderful chocolate ice cream, then I add chopped up bananas or 1/2 tsp of peppermint extract – yum! Or instead of chocolate, I add lemon and peppermint extracts, together. Great! For the serious chocoholics, melt some dark chocolate in the microwave and add that to the unsweetened cocoa – incredible!

I tried to balance this keto meal plan for the proper ratio so you don’t really have to worry too much to start. For more detailed information visit the keto ebooks section of the site. If you’re just starting keto, check out Caveman Keto’s Kitchen for useful kitchen gadgets. This is the first of what I hope to be several different guides.  Generally, I am assuming you are cooking for two people.  If not, either eat the same food longer or half the portions. I’m going to post the nutrition facts but I strongly believe that you should configure MFP (My Fitness Pal) yourself and track on your account as well.

The first signs of ketosis are known as the “keto flu” where headaches, brain fogginess, fatigue, and the like can really rile your body up. Make sure that you’re drinking plenty of waterand eating plenty of salt. The ketogenic diet is a natural diuretic and you’ll be peeing more than normal. Take into account that you’re peeing out electrolytes, and you can guess that you’ll be having a thumping headache in no time. Keeping your salt intake and water intake high enough is very important, allowing your body to re-hydrate and re-supply your electrolytes. Doing this will help with the headaches, if not get rid of them completely.


I read through most of the comments and deglazed the instant pot after cooking the bacon, laid the chicken breasts in the pot so there was no stacking, cut softened cream cheese into cubes and dropped them in, sprinkled seasonings over everything. After pressure cooking for 15 minutes, I did the manual release (smelled so good), took off the lid, and…the chicken isn’t even close to being cooked all the way through! It wasn’t frozen. What happened?
It is very interesting to read about the keto/low card diet.I love to change my lifestyle as I an TYPE 2 Diabetic.I subscribed for a free printable low carb meal .The initial email stated that that I will receive an email for instructions to access the members area .Your free download will be there.However it is very deceiving ,I never got the 2nd email with instructions which is frustrating and not good .Hopefully this is not a way to get us to pay to get the printable version.
The SS providing information to the brain mainly send information to the nucleus of the solitary tract (NTS). These signals are generated in the GIT and abdominal viscera, as well as in the oral cavity and provide information about mechanical and chemical properties of food. The information is transmitted via vagal and spinal nerve to the NTS. The ASs arrive to the median eminence through ARC or through the blood-brain barrier (BBB). All these afferents are integrated in a complex and not fully understood network.
Everyone has to find their nutritional sweet spot for producing enough ketones and staying in ketosis, but “the core principle of the diet is to keep carbohydrate intake low enough, so your body continues producing ketones at elevated levels,” says Volek. “Your body adapts to this alternative fuel and becomes very efficient at breaking down and burning fat.”

More recently, other hypothalamic appetite control regions have been identified, including those in the arcuate nucleus (ARC), the periventricular nucleus (PVN) and the dorsomedial hypothalamic nucleus (DMH) (Valassi et al., 2008). These are sites of convergence and integration of many central and peripheral signals, not just macronutrients, that are involved in food intake and energy expenditure mechanisms, e.g., a group of neurons in the ARC stimulating food intake via neuropeptide Y (NPY) and agouti gene-related protein (AGRP). These neurons interact with those producing the anorexigenic pro-opiomelanocortin (POMC) and the cocaine/amphetamine-regulated transcript (CART) (Williams et al., 2001). Thus, a more comprehensive, unified model should include macronutrients as well as many single amino acids and other signaling molecules.
As a matter of fact, in animal models intracerebroventricular injections of long-chain FA reduced hypothalamic expression of NPY. NPY is an important orexogenic neuropeptide that is a downstream target of leptin and insulin in the hypothalamus. In some forms of hyperphagic obesity, characterized by elevated plasma leptin and insulin levels, the lack of action of insulin on NPY expression could explain the pathological condition. Central administration of oleic acid, fatty-acid synthase, or CPT-1 inhibitors prevents the rise in hypothalamic NPY mRNA induced by fasting (Obici et al., 2003). But glucose level is also involved in KD's food control mechanisms. According to glucostatic theory (Mayer, 1955) data indicates that ketosis did not influence FA glucose but instead stimulated the elevation of post-prandial glucose (Sumithran and Proietto, 2013) in non-diabetic subjects, while in diabetics there was a reduction of fasting glucose (Westman et al., 2008). It is important to note that carbohydrate availability may increase cellular levels of long-chain FA-CoA through an increase of malonyl-CoA, which inhibits oxidation of FAs.
As a diabetic and lactose intolerant, this is the only way I can eat ice cream. I add unsweetened cocoa and extra aspartame to make a wonderful chocolate ice cream, then I add chopped up bananas or 1/2 tsp of peppermint extract – yum! Or instead of chocolate, I add lemon and peppermint extracts, together. Great! For the serious chocoholics, melt some dark chocolate in the microwave and add that to the unsweetened cocoa – incredible!
I love this recipe and it is a keeper, however, the calories and counts do not come out right no matter what I use. The best I have been able to do is 462 calories per serving. I have attempted to put this through multiple calorie calculators as well as writing down and dividing the information and at six servings this comes out at best to be 462 calories per serving. With the ingrediant I typically use it is 497 per serving for six:
Still, it can be hard to get enough fat when you first start this diet. Butter, nuts, coconut and olive oils, and fatty cuts of meat are all on the menu. However, don't go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. Keto dieters who increase their intake of those fats often end up with gastrointestinal distress that causes them to jump ship.
^ Jump up to: a b Sinclair, H. M. (1953). "The Diet of Canadian Indians and Eskimos" (PDF). Proceedings of the Nutrition Society. 12 (1): 69–82. doi:10.1079/PNS19530016. ISSN 0029-6651. It is, however, worth noting that according to the customary convention (Woodyatt, 1921 ; Shaffer, 1921) this diet is not ketogenic since the ratio of ketogenic(FA) to ketolytic (G) aliments is 1.09. Indeed, the content of fat would have to exactly double (324 g daily) to make the diet ketogenic (FA/G>1–5).
How often you eat is also up to your personal preference. "For most people, I recommend three to four meals per day with a few healthy keto snacks in between," says Dr. Axe. "This ensures that you're getting a good mix of protein and fat all day long to keep you feeling energized and satisfied." That being said, he encourages people to listen to their bodies and tune in to when they're truly hungry. "If you find that you feel better eating five to six smaller meals spread throughout the day, do what works best for you."
I love this recipe and it is a keeper, however, the calories and counts do not come out right no matter what I use. The best I have been able to do is 462 calories per serving. I have attempted to put this through multiple calorie calculators as well as writing down and dividing the information and at six servings this comes out at best to be 462 calories per serving. With the ingrediant I typically use it is 497 per serving for six:

Jump up ^ Ringberg TM, White RG, Holleman DF, Luick JR (1981). "Body growth and carcass composition of lean reindeer (Rangifer tarandus tarandusL.) from birth to sexual maturity" (PDF). Canadian Journal of Zoology. 59 (6): 1040–1044. doi:10.1139/z81-145. ISSN 0008-4301. Body growth and carcass composition were measured in lean reindeer during the juvenile growth period between birth and 3 years of age. Mean carcass weight in these lean reindeer was 56 ± 4% of body weight and the deposition of body muscle and bone mass was linearly correlated with body weight after the 1st month of age. The weight of the brain relative to body weight and carcass weight declined, while the relative changes in heart, liver, kidneys, parotid glands, and tissues of the gastrointestinal tract were small after the neonatal period. The extractable fat content in carcasses increased from 4.4 to 11.4% of wet weight or approximately 100 g fat at birth and 3.5 kg fat in adult reindeer. Fat-free dry matter represented a constant percentage (18–20%) of wet carcass weight independent of body weight after the neonatal period, while a significant inverse relationship between carcass fat and body water was found.
The trick here is not only to avoid all obvious sourced of carbohydrate (sweets, bread, spaghetti, rice, potatoes), but also to be careful with your protein intake. If you eat large amounts of meat, eggs and the like, the excess protein will converted into glucose in the body. Large amounts of protein can also raise your insulin levels somewhat. This compromises optimal ketosis.

Hey there! Welcome to my site! I am Kyndra Holley - International Best Selling Cookbook Author, and the face behind this blog. I am an avid lover of all things low carb and gluten free. I focus on real, whole food ingredients that you can find at your local grocer. I am a lifter of heavy things, world traveler, obsessed dog mom, hiker, essential oiler, nature lover, just to name a few. I believe that kindness is king! Read more...
Normal body cells metabolize food nutrients and oxygen during cellular “respiration”,  a set of metabolic pathways in which ATP (adenosine triphosphate), our main cellular energy source is created. Most of this energy production happens in the mitochondria, tiny cell parts which act as powerhouses or fueling stations. There are two primary types of food-based fuel that our cells can use to produce energy:
Scheme of orexigenic and anorexigenic effects of ketosis. The picture is highly schematic. For more details please see the text. AMPK, AMP-activated protein kinase; CCK, cholecystokinin; GABA, gamma-aminobutyric acid; BHB, β-hydroxybutyric acid; FFA, free fatty acids; ROS, reactive oxygen species; NPY, neuropeptide Y; AgRP, agouti gene-related protein.
Ketone urine-testing strips, also called Ketostix or just ketone sticks ... are small plastic strips that have a little absorptive pad on the end. This contains a special chemical that will change colour in the presence of ketones in the urine. The strips may change varying shades of pink to purple, or may not change color at all. The container will have a scale on the label, with blocks of colour for you to compare the strip after a certain time lapse, usually 15 seconds. Most folks simply hold a strip in the flow of urine. Other folks argue that the force of the flow can "wash" some of the chemical away, and advise that a sample of urine be obtained in a cup or other container, then the strip dipped into it.
As is in the case of GABA, the intracellular reactive oxygen species (ROS) hypothesis works against the hunger-suppressive role of KD: it has been demonstrated that the hypothalamic ROS increase through NADPH oxidase is required for the eating-inhibitory effect of insulin (Jaillard et al., 2009); moreover it has been demonstrated that there is a ROS-dependent signaling pathway within the hypothalamus that regulates the energy homeostasis, and that activation of ROS-sensitive mechanisms could be sufficient to promote satiety (Benani et al., 2007). On the other side, KBs decreases mitochondrial production of ROS by increasing NADH oxidation in the mitochondrial respiratory chain (Maalouf et al., 2007).
You simply stir everything together, and then either churn it in an ice cream maker OR freeze the mixture in ice cube trays (which can be purchased for as little as 2 dollars at most grocery stores or home stores such as Bed Bath Beyond). Then blend the frozen ice cubes in a Vitamix or thaw enough to blend in a food processor or regular blender. I like to scoop it out with an ice cream scoop for that authentic ice cream shape.
Lisa, Yes, it is safe to put cream cheese in the pressure cooker, this is how we always make it. Alternatively, you can add the cream cheese once the chicken is cooked and you take it out of the pot to shred it, but you’ll need to leave the pot on “saute” and cook (stirring frequently) until the cream cheese mixture is melted into the sauce. (You may also need to add a splash more liquid if done this way.) If you try it this way, let us know how it goes!

Some keto cookies or a keto brownie can certainly be delicious, but if you’re looking for a dessert that’s a little more interesting, then you have to try this chocolate chia pudding! I love chia seeds for a number of reasons. They’re high in antioxidants, vitamins such as calcium, potassium and magnesium, Omega-3 ALA, dietary fiber and even protein. So, while this dish feels like a dessert, you’re receiving plenty of necessary nutrients. Enjoy guilty-free!
When you eat a ketogenic diet, you switch your body’s fuel source to fat rather than the body’s usual source, glucose (1). From this fuel source switch, the hunger hormone, Ghrelin, is reduced which causes your appetite to decrease (1). Because of the reduction in appetite, it is easier to adopt an intermittent fasting approach or an approach that lessons unwanted eating behavior outside your desired hours (AKA curbs the late night munchies). Therefore, I recommend eating 4 bigger meals rather than 6 small meals on a Ketogenic Meal Plan.
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