Keto Hacks for Women with Leanne Vogel

Coconut Flour

Coconut flour is a versatile ingredient in keto recipes, but it requires a unique approach. Leanne Vogel shares her experiences, noting that coconut flour absorbs a lot of liquid, necessitating more eggs or fat to achieve the right consistency. She prefers coconut flour over almond flour due to its lower gut irritant potential and cost-effectiveness 1. David Jockers adds that coconut products, like coconut milk and butter, are staples in his practice, earning him the nickname "Doctor Coconut" 2.

Coconut flour does really well with coconut oil or bacon grease or those sorts of things. It really, really needs fat in order to hydrate it.

--- Leanne Vogel

Leanne also highlights the importance of using coconut flour creatively, such as in dairy-free keto recipes, to accommodate dietary sensitivities 2.

   

Zucchini Noodles

Zucchini noodles offer a refreshing and crunchy alternative to traditional pasta in keto meals. Leanne Vogel enjoys them raw, paired with olive oil, balsamic vinegar, and nutritional yeast, topped with ground beef for a satisfying dish 3. She appreciates the versatility of zucchini noodles, which can be enjoyed raw or cooked, though she prefers the crunch of raw noodles. David Jockers mentions using pestos with zucchini noodles, highlighting their adaptability in various recipes 3.

A lot of people cook them. I really just enjoy them raw. For the crunchiness, probably my favorite way is to put them in a bowl with a ton of olive oil, a little bit of balsamic, and a little bit of nutritional yeast and some salt.

--- Leanne Vogel

This flexibility makes zucchini noodles a staple in keto cooking, offering numerous options for creative meal preparation.

   

Carb-Up Meals

Carb-up meals are a strategic component of the keto diet, especially for women. David Jockers explains that consuming carbs in the evening can be more effective due to increased insulin sensitivity, allowing the body to manage sugar levels efficiently 4. Leanne Vogel suggests nutrient-dense carb sources like sweet potatoes, plantains, and even fruits, which can be tailored to individual preferences and needs 4. She emphasizes the importance of experimenting with different carb sources to find what works best for each person.

And you can play around with high sugar fruits, low sugar fruits, and kind of see what works best for you, depending on where you're at.

--- Leanne Vogel

Incorporating cinnamon into carb-up meals can enhance insulin sensitivity, making it a beneficial addition to the keto diet strategy 4.