The keto meters can help you decide when and how often to
make certain recipes; dishes marked as High are everyday
comfort foods to enjoy anytime, while dishes marked as
Low should be reserved for holidays and other special
occasions. Those recipes marked as Medium are generally
for weekends or overfeeding days.
Some recipes, such as Mashed Fauxtatoes (here), are higher
in carbohydrates. This dish is still a great ketogenic comfort
food, and it’s much lower in carbs than mashed potatoes, so
I felt it was a great fit for this book. Plus, many of my clients
can have more carbs than others. I see very metabolically
damaged clients in my practice, and in their case I limit
carbohydrates to less than 20 to 30 grams a day. But I’ve
also worked with athletes who can eat closer to 50 grams of
carbs a day and remain in ketosis. This is where you and
your testing come into play. Depending on your goals—
remember, ketosis isn’t just about weight loss—you can
determine which recipes to incorporate into your menus by
using the keto meter at the top of each recipe. For more on
testing, overfeeding, and other keto strategies, see my
previous book, The 30-Day Ketogenic Cleanse.