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Below you will find a simple and easy to follow the Beginner Keto Meal Plan! This is just what you need to get started on your journey to Keto success! When in doubt, check out the tips in our how to start a ketogenic diet guide for more information.

Considering a Keto Diet? Check out our Beginner Keto Diet 1 week meal plan!


Breakfast is one of the easiest meals of the day since eggs and uncured bacon and ham are so keto friendly. I prefer scrambled eggs, but if you are in a time crunch in the mornings, you can make hard-boiled eggs ahead of time and have them chilled and ready to grab each morning. I also recommend using our method of how to cook bacon in the oven to batch cook your bacon once a week. This makes breakfasts even faster to prepare, and much cleaner!

Day 1: Keto Scrambled Eggs with Uncured Ham or Bacon

Day 2: Keto Bacon Egg Cups

Day 3: Chicken Breakfast Sausage with Scrambled Eggs

Day 4: Keto Breakfast Eggs and Avocados

Day 5: Keto Bacon Egg Cups

Day 6: Paleo Avocado Egg Bake

Day 7: Chicken Breakfast Sausage with Scrambled Eggs


Lunch can be varied, or you can make the same thing every single day. This list shows some of our favourite easy lunches. Salads and lettuce cups are simple, and the unstuffed pepper soup can be made in batches ahead of time then portioned, labelled, and frozen to easily be heated on the day you want.

Day 1: Keto Avocado Tuna Salad

Day 2: Turkey Salami and Cheese Pepper Sandwich

Day 3: Grilled Chicken Salad

Day 4: Unstuffed Pepper Soup

Day 5: Avocado Chicken Egg Salad

Day 6: Mexican Chicken Lettuce Cups

Day 7: Grilled Chicken Salad


Dinner time is often the hardest meal of the day to make work for the keto diet. This is mostly because your family is going to want other things outside of your keto meal plan. This list of recipes proves that you can have the same things you already cook on a regular basis with just a few minor alterations. There is no need to go out and buy expensive foods to stay on this healthy eating plan.

Day 1: Keto Crockpot Italian Beef with Green Beans Almondine

Day 2: Keto Crockpot Salsa and Cheese Chicken serve alone, with low-carb tortillas, or on a salad

Day 3: Keto Avocado Tomato Hamburger with Bacon Wrapped Asparagus

Day 4: Slow Cooker Pork Roast with Roasted Cabbage Steaks

Day 5: Easy Foil Packet Lemon Pepper Salmon with Roasted Brussels Sprouts

Day 6: Slow Cooker Garlic Chicken Drumsticks with Cauliflower Veggie Rice

Day 7: Keto Slow Cooker Pot Roast

This sample beginner keto diet meal plan is easy to follow and will keep everyone happy. Enjoying simple but healthy options has never been easier than this meal plan! We have created a printable Keto Meal Plan Shopping List for you using our plan!

Tesco Healthy Living Coleslaw



Cabbage (50%), Mayonnaise, Carrot (13%), Double Cream (Milk), Onion.

Mayonnaise contains: Water, Rapeseed Oil, Spirit Vinegar, Sugar, Pasteurised Egg Yolk, Salt, Stabilisers (Guar Gum, Xanthan Gum, Pectin), Mustard Seed.

Allergy Information

For allergens, see ingredients in bold.


Not suitable for home freezing. Keep refrigerated. Once opened, consume within 2 days and by ‘use by’ date shown.

Using Product Information

While every care has been taken to ensure product information is correct, food products are constantly being reformulated, so ingredients, nutrition content, dietary and allergens may change. You should always read the product label and not rely solely on the information provided on the website.

If you have any queries, or you’d like advice on any Tesco brand products, please contact Tesco Customer Services, or the product manufacturer if not a Tesco brand product.

Although product information is regularly updated, Tesco is unable to accept liability for any incorrect information. This does not affect your statutory rights.

This information is supplied for personal use only, and may not be reproduced in any way without the prior consent of Tesco Stores Limited nor without due acknowledgement.



We’ve shared our best tips with you already, but we wanted to give you an easy Keto Diet Beginner Shopping List. This list gives you a great place to begin with things you know are going to be keto approved. If it is on this list, you are going to be comfortable adding to your shopping cart, and know that most likely it’s going to be good for your new diet plan and way of eating.


Below, I am breaking down the list by category, and will also be providing an easy printable so you can just print and have on hand. However, there are some notes not included on the printable, so make sure to stop and read before you print.


This list includes mostly higher fat cuts of meat. While almost any meat is going to be fine on the ketogenic diet, you do want to watch processed meats like bacon, sausage, and luncheon meat for carbohydrates and sugars. Some have added flavours and seasonings that include sugars. So, don’t grab just any item when in the store. If possible, grab uncured items.

  • Ground Beef 80/20
  • Chuck Roast
  • Ribeye Steak
  • Chicken Thighs
  • Chicken Breasts
  • Whole Chickens
  • Duck
  • Breakfast Sausage
  • Bacon
  • Kielbasa
  • Polish Sausage
  • Pork Loin
  • Pork Ribs
  • Ground Pork
  • Ham Steaks
  • Pork Steaks
  • Lamb Chops
  • Ground Lamb
  • Venison
  • Buffalo
  • Elk
  • Salmon
  • Shrimp
  • Tuna
  • Trout
  • Bratwurst
  • Hot Dogs
  • Luncheon Meats
  • Pepperoni


While many say you can’t have these due to carbohydrates, you can. You want to look for the items with lower carbohydrates and higher amounts of fibre. The ones listed below result in a lower net carbohydrate and still contain great fibre, nutrients, and fuel for your body. There are other options, but you will want to eat those in small quantities and be careful regarding the sugar if your body is highly sensitive to natural sugar in ketosis.

  • Broccoli
  • Cauliflower
  • Cabbage
  • Bell Pepper
  • Cucumbers
  • Lettuce
  • Onions
  • Garlic
  • Sprouts
  • Spaghetti Squash
  • Summer Squash
  • Zucchini
  • Avocados
  • Blueberries
  • Blackberries
  • Raspberries
  • Strawberries


While milk isn’t recommended on the ketogenic diet, you will find full-fat cheeses and dairy on this plan. Check out these items and always watch for the carb counts on packaging as no two brands are alike.

  • Heavy Cream
  • Cream Cheese
  • Eggs
  • Sour Cream
  • Butter
  • Hard Cheeses
  • Greek Yogurt


While this is considered a high-fat diet, I do recommend you use fats wisely. The fats and oils listed below are the most commonly used for cooking. I still avoid vegetable and canola oil in cooking and rarely if ever use things like lard or shortening.

  • Avocado Oil
  • Olive Oil
  • Grapeseed Oil
  • Coconut Oil
  • Sesame Oil


These are the things that just make the plan easier to manage. While snacking isn’t really recommended, we all have moments it is needed. These are also items that help you with cooking, adding flavour, and bulking up meals. These are things to keep on hand in your pantry for many reasons.

  • Peanut Butter
  • Sunflower Butter
  • Chicken Stock
  • Sugar-Free Pickles, relish, etc.
  • Pickle Juice
  • Mustard
  • Cider Spoonfuls of vinegar
  • Salsa/Hot Sauce
  • Sugar-Free Salad Dressings
  • Full-Fat Ranch
  • Beef Jerky
  • Olives
  • Pork Rinds
  • Almond Butter
  • Nuts, Seeds
  • Nut Flours for baking
  • No Sugar Added Sauces (tomato sauce, bbq sauce, etc)

Don’t forget to grab your handy printable Keto diet plan shopping list below. Just click on the image below and it will open to a handy PDF that prints for you to keep on hand!

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10 Kidney-Damaging Habits That You’re Probably Doing

10 Kidney-Damaging Habits That You’re Probably Doing

Every organ in your body performs a specific, important function, and that includes your kidneys. People are born with two kidneys, although the vast majority of people can stay healthy with just one.  However, if your kidneys start to deteriorate and lose function, it can have disastrous effects. Your kidneys filter toxins out of the body, a job that is clearly very important. If you are guilty of any of these 10 habits, change them—for the sake of your kidneys.

Acute kidney failure

Habit 1: Staying Dehydrated

Your kidneys need water to properly filter out toxins. When you deprive your body of water, you make it impossible for your kidneys to do their job.

Habit 2: Eating Too Much Sugar

Sugar consumption rates are at an all-time high. Sugar puts an enormous toll on your kidneys and everything they have to process. Over the years, this can weaken your kidneys and affect their functioning.

Habit 3: Going Too Heavy With the Salt Shaker

Putting too much salt on your food can dehydrate you and increase blood pressure, increasing the burden you are putting on your kidneys.

Habit 4: Holding Your Urine

Though you may think you are saving time by skipping bathroom trips, what you are really doing is stressing out your kidneys. Regularly allowing your body to get rid of toxic materials via urine is an essential part of kidney health.

Habit 5: Skipping Out on Magnesium

A magnesium deficiency may take a toll on your kidneys over time. This is one of the most common deficiencies in the United States, so consider supplementing if necessary.

Habit 6: Pounding the Coffee

A coffee habit makes your kidneys work extra hard. They can take the extra work for a while, but after consistent abuse, they do start to break down.

Habit 7: Using Painkillers

Painkillers are extremely difficult on your kidneys because of all the chemicals they have. Though they should be safe for occasional use, try to find healthier coping techniques if you find yourself reaching for the painkillers too often.

Habit 8: Drinking Alcohol

Very few people are able to stop at one drink, which is why alcohol is so bad for your kidneys. Not only does this habit put extra stress on your liver, but it may also make it difficult for your kidneys to function at full efficiency. Switch to water instead.

Habit 9: Too Much Meat

Animal protein, though an important part of many people’s diets, is also very difficult for the body to digest. Your kidneys have a difficult time breaking down and filtering all the toxins that come from this protein source. Try going vegetarian a couple of days per week.

Habit 10: Not Getting Enough Sleep

Sleep is one of the most important parts of your health but is also one of the aspects that are most often neglected. Aim to get at least seven hours of shut-eye per night, although eight hours of sleep is optimal. When treated properly, your kidneys can keep your body going for decades to come. Treat them right by kicking these dangerous habits.

My Top 6 Keto Tips


I hit my 6-month mark on my Keto journey! 85 pounds down. The first before and after is my starting photo- to today. The second picture is a 6-week difference (not much) but I feel some change; I feel my clothes fit differently. I would be lying if I said making this commitment and keeping it, was easy. I’ve had many breakdown moments, my share of disappointment, pain, struggle- you name it, but mentally, I am growing and becoming such a better person.

My Top 6 Keto Tips:

1. Only Consume Keto Foods and Ingredients

Keto foods are foods and ingredients that are very low in carbs. What “very low in carbs” means exactly will depend on your daily carb limit. For example, we recommend keeping total carbs below 35g and net carbs below 25g (ideally, below 20g) so that you can reap the benefits of eating highly satiating foods and ketosis. (To figure out your net carb consumption, simply subtract total fibre intake from total carbs.)

To have such a small amount of carbs, you must be vigilant about your food choices. You may find that many of your favourite foods will put you near your carbohydrate limit for the day with just one serving. Even healthier foods like fruits and vegetables are packed with sugar and carbs, but don’t get discouraged — there is plenty of delicious food you can eat on the ketogenic diet.

For example, you can have a Bacon Breakfast Bagel for breakfast, a Thai BBQ Pork Salad for lunch, and a Keto BBQ Chicken Pizza for dinner. All of them are delicious and relatively low in carbs.

Check out this list for some more ideas of what you should and should not eat on the ketogenic diet:

Do Eat

  • Meats – fish, beef, lamb, poultry, eggs, etc.
  • Low carb vegetables – spinach, kale, broccoli, cauliflower, and other keto-friendly vegetables >
  • High-fat dairy – hard cheeses, high fat cream, butter, etc.
  • Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
  • Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
  • Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners >
  • Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.
  • Do Not Eat
  • Tubers – potato, yams, etc.
  • Fruit – apples, bananas, oranges, etc.
  • Sugar – honey, agave, maple syrup, etc.
  • Grains – wheat, corn, rice, cereal, etc.

To see more specific advice on what (and what not) to eat, click here.

For more ideas on what you can eat, check out our recipe page and our low carb cheat sheet.

You can also make plenty of keto-friendly baked goods and fried foods with keto flour like almond flour, coconut flour, and the other keto-friendly baking ingredients that you will find in this article.

However, eating these foods and making these keto recipes will not guarantee you the results you want. Once again, the key to weight loss is eating fewer calories than your body needs to maintain its weight. Even if your diet consists of absolutely no carbs, you can still gain weight. This is why it is so helpful to be aware of how many calories and grams of carbs, fat, and protein you are consuming on a daily basis.

2.  Know What You Should Focus On

Do calories matter on keto? What exactly should you eat? Why does the keto diet work so well?

Depending on who you ask, you may get a completely different answer. Even some research papers will propose one hypothesis while other data clearly suggests that it’s not true (like the carbohydrate-insulin hypothesis for obesity).

With all of the contradicting beliefs in the keto diet world, it is hard to know what is actually true — and without the truth how are you supposed to know what to do if things don’t go as you initially hoped?

Do you focus on limiting carbs more? What about exercising? Should you intermittent fast?

After digging through the research, It becomes clear that people lose weight on keto because of one thing — the fact that keto dieters tend to eat much fewer calories than they did before without noticing.

It doesn’t matter how much you restrict your carbs and how many grams of fat you eat. The key to burning off your own fat is being in a calorie deficit.

If you can find a diet that allows you to eat fewer calories than before without battling against cravings and hunger (like keto dieting does for most people), then you’ve found one of the most sustainable ways to lose weight.

The best way to create a diet like this is by following these two principles:

Eating mostly protein-dense and fibre-rich foods because of how satiating they are.

Eliminating all calorically-dense processed foods from your diet because of how easy it is to binge on them.

The primary reason why the keto diet is so effective for weight loss is that it follows these two principles better than almost every other popular diet. As a result, people who are following the keto diet feel more satisfied than ever before on fewer calories and start burning off excess body fat.

To learn more about how to lose weight on keto, check out this article.

To sum up this tip more succinctly: Eating fewer calories than your body needs to maintain its weight (not carb restriction) is the key to weight loss. If you are not getting results you want, it’s best to adjust your lifestyle and way of eating that allows you to be in a calorie deficit. One of the best ways to do this is by eating keto foods

3. Change Your Food Environment

Our current food environment is nothing like what the human race initially evolved to handle. It is easier than ever before to gain weight, and our brains and bodies are not designed to handle our abundant food environment.

We are incessantly bombarded with endless processed food options, food ads, and smells that trigger our desires. As a result, the oldest parts of our brain motivate us to hunt for that food, which we now have a 100% chance of getting — and we don’t have to exert much effort at all to get it.

We will then act out our ancestral programming by eating the most calorie dense foods (i.e., pizza, french fries, cookies, cakes, etc.) and eating much more of those foods than what our body needs to energize itself until the next meal. This results in a vicious cycle of overeating and weight gain with the subconscious intention to prepare us for a famine — a famine that never comes.

To prevent these desires from being triggered and make it easier for you to stick to your diet and lose weight, there are a couple of things you can do:

Only have keto-friendly food in your house or where you stay. When we are hungry, it suddenly becomes so much easier to convince us to cheat on our diets and our goals. Hunger is a strong motivator, but it is irrational and doesn’t care about your “rules”. For this reason, it is best to plan for the worst. Throw all carb-rich foods in the trash (or hide them in a hard to access place) and make sure the healthiest keto foods are most easily accessible. If you are still struggling with overeating keto foods, then make sure you only have foods that require some preparation and effort before eating. This will make eating much less seductive and you’ll end up eating fewer calories.

Plan your meals ahead of time. Following a plan is a great way to stay on track and prevent yourself from succumbing to other food temptations. If you are travelling, make sure you have snacks, pre-made meals, and/or keto-friendly options at restaurants you can rely on. If you are at home, make sure you follow a plan that gives you the fats, carb, and proteins you need and nothing more.

Avoid convenient foods that you can easily binge on. If food is convenient and tasty, you will be much more inclined to eat more of it. For example, I can eat a ridiculously unhealthy amount of keto ice cream when I know its in the freezer waiting for me. This is why I only make one serving at a time and stick to enjoying that. The thought of making another batch is such a turn off after I finish my normal serving. The same goes for keto baked goods as well. If you find you can eat a lot of something without stopping, you must make it much harder for yourself to consume too much of it.

Only eat the foods that you measure and track. Don’t stray away from your macronutrient goals too far by adding extra ingredients that you don’t measure. Adding a little extra oil, meat, cheese, etc. to each meal will add up to the point where you end up gaining the weight back.

By using these four strategies, you will eventually make the keto diet into your new lifestyle. Your brain and body will habitually do things that are healthy rather than unhealthy, and you will find it much easier to lose weight than gain weight.

4. Track Your Macros

The current research data suggests that we tend to underestimate how many calories we eat. At times, the difference between estimated calorie intake and actual calorie intake is so profound that you may think you are eating much less than before but you are still gaining weight.

In fact, many of us will have plenty of low-calorie days where we do lose a bit of weight, but then our subconscious weight-regulating mechanisms will kick in to motivate us to eat more the following day. This will cause you to either gain more weight or hit a weight loss plateau that you just can’t seem to break.

The worst part is that we are typically never aware that this is happening, and we start to blame ourselves or the diet when the truth is that we just need to take an objective look at how much we are eating.

One of the best ways to track what you are eating is by using a calorie tracking app and a scale. By using both, you will be much more accurate in knowing what you are consuming and have all the info you need to start losing weight consistently again.

When it comes to tracking calories, I prefer to use MyFitnessPal (for general macro tracking) and Chronometer (for more specific macro and micronutrient tracking). If you’d like to get started with tracking your calories using these apps, check out our guide on the topic — It has everything you need to know so that you can set up MyFitnessPal and Chronometer for your specific macronutrient needs.

To find out what your calorie and macronutrient needs are, plug your info into our keto calculator. It will tell you exactly how many calories and grams of fat, protein, and carbs you need to eat on a daily basis to get the results you want.

Another way to increase the accuracy of your calorie tracking is by using a food scale. Most people measure the amount of food they eat by guesstimating – which typically causes you to eat more calories than you intend.

There are certain things I look for when buying a scale, and most importantly include:

Having a conversion button. Most calorie tracking apps and websites use a mixture of units. Having a conversion button on your scale can make it much easier for you to measure your food. A gram to an ounce and ounce to gram conversion button is the one that I most commonly use.

Automatic Shutoff. Make sure you research the scale you are buying. If the scales have an automatic shutoff, it can be troublesome to properly measure your food. Try to find scales that allow you to program the automatic shutoff or require you to manually turn it off.

Tare Function. Being able to place bowls, plates, and utensils on your scale make it a lot easier to weight things out. Make sure that your scale has a tare option, which will allow you to place an item on the scale and revert back to 0.

Removable Plate. Cleaning scales can be a huge hassle when dealing with messy foods. Double check that the scale you are buying has a removable plate for easy cleaning.

Once you start tracking your food consumption more precisely, you can almost guarantee that you will get the results you want.

However, there is one crucial caveat. We cannot ignore how much our food environment impacts what we eat and how much we eat. Even with a scale, an app, and a keto calculator, it is still possible to cheat — especially when you are travelling or have easily accessible “cheat” foods in your house.

5. Prepare for the Keto Flu and Other Keto Concerns

Going from a diet that doesn’t limit carbs to a ketogenic diet will cause many changes throughout your a body that won’t feel too good at first.

The first phenomenon that will occur is a rapid loss of water and minerals like sodium. As a result, many ketoers will experience flu-like symptoms during their first few days of keto dieting. For example, here are some of the symptoms you may experience:

  • Sugar cravings
  • Dizziness
  • Brain Fog
  • Irritability
  • Poor focus and concentration
  • Stomach pains
  • Nausea
  • Cramping
  • Confusion
  • Muscle soreness
  • Insomnia

6. Collaborate With Other Keto Dieters

One of the most overlooked diet tips are to use social support to your advantage. When you have people to share your questions, struggles, concerns, and accomplishments with, it will be much easier for you to stay on the diet and get the results you want.

This is why we put together a page full of success stories and an online keto community. The success stories will show you what’s possible and give you a source of inspiration when you are struggling, and the keto community has over 23,000 members that are there to support you on your weight loss journey.

But before you pose any questions to the group, continue reading this article. It will probably clear up any confusion you may still have about keto — especially regarding common keto struggles.

9 things you need to know about epilepsy – and how to deal with a seizure

9 things you need to know about epilepsy – and how to deal with a seizure

By Nel Staveley

Epilepsy is a well-known condition, in that most people have heard of it and know that it can cause seizures, or fits, in sufferers.

What’s perhaps less understood is what these seizures look like, and how you should act if one of the 600,000 or so epilepsy sufferers in the UK had a fit in front of your eyes.

“If you’ve never come across epilepsy before you probably have no idea what it looks like,” says Phil Lee, chief executive of the UK’s Epilepsy Action.

“Of course there are all the old stereotypes – people rolling on the ground, frothing at the mouth or running amok and scaring everyone. If you’ve never seen epilepsy before you might be forgiven for thinking that’s what it’s all about.”

Safe to say, it’s not – see our advice on what to do if someone’s having an epileptic seizure at the bottom of this story.
Here’s what else you need to know about epilepsy.

Epilepsy mixes brain messages

Electrical activity is happening in our brain all the time, but an epileptic seizure happens when “there is a sudden burst of intense electrical activity in the brain,” says an Epilepsy Action spokesperson.
“This epileptic activity causes a temporary disruption to the way the brain normally works, so the brain’s messages become mixed up.”

Epilepsy is unique…

“There are many different types of seizure, and each person will experience epilepsy in a way that is unique to them,” says the Epilepsy Action spokesperson.

…And hard to spot

“Other than seizures, there are no real obvious ways to tell if someone has epilepsy if you don’t know them. That is why it is often called the hidden condition.”

There are many causes…

While some people may be born with epilepsy or begin to be affected very young, some people develop it later in life, perhaps as the result of a brain injury, a stroke, an infection like meningitis, or a brain tumour. In around six out of 10 people, doctors don’t know the cause of their epilepsy.

…And many triggers

Flickering lights are probably the most recognised triggers among non-epilepsy sufferers, but there are many more things that can spur a seizure. Tiredness, stress, alcohol, periods and missing meals are also all common triggers for seizures.

Epilepsy has many symptoms

Again, the most recognised symptom of epilepsy is the full-blown seizure, but most people will have symptoms before it gets to this stage and will know that a seizure is coming.

“Some people may have a sensation beforehand, such as a strange taste in the mouth or a headache, or ‘auras’ which can hint at a seizure starting,” says Epilepsy Action.

Other signs include pins and needles, deja vu, stiffness, and intense feelings of fear or happiness, confusion, falling, sleepiness and loss of control of bladder or bowel. Knowing a seizure is coming can give people time to prepare – warning people near them and making sure they’re in a safe space.

“For many, however, a seizure can literally come from nowhere with no warning. Even those who do experience signs or auras may not have them exactly before the start of a seizure.”

A seizure doesn’t always mean epilepsy

Epilepsy is defined as the tendency to have recurrent seizures, and few people are diagnosed after only one seizure – five people in every 100 will have an epileptic seizure at some point in their lives, but only four of them will develop epilepsy.

Epilepsy can control people’s lives…

This Purple Day, Epilepsy Action is keen to show how epilepsy affects people’s lives https://www.epilepsy.org.uk/purple/living-with-epilepsy.

“When you see the lives of people affected by epilepsy and hear their stories then you will see exactly what epilepsy looks like,” says Epilepsy Action’s Phil Lee.

“It will open your eyes and inspire you. You’ll see its many faces. You’ll see how epilepsy can touch any part of a person’s life, how it can undermine your confidence and shatter your self-esteem. How it can take away your dreams and opportunities in life.”

…But it doesn’t have to

“You can also see how people refuse to be ruled by epilepsy. How they fight back and regain control of their life. How they succeed and achieve and can be happy,” he stresses.

What to do if someone’s having a seizure

Tonic-Clonic seizures

The person goes stiff, loses consciousness and then falls to the ground. This is followed by jerking movements. A blue tinge around the mouth is likely. This is due to irregular breathing. Loss of bladder and/or bowel control may happen. After a minute or two, the jerking movements should stop and consciousness may slowly return.


• Protect the person from injury and remove harmful objects from nearby;
• Cushion their head;
• Look for an epilepsy identity card or identity jewellery;
• Aid breathing by gently placing them in the recovery position once the seizure has finished;
• Stay with the person until recovery is complete;
• Be calmly reassuring.


• Restrain the person’s movement;
• Put anything in the person’s mouth;
• Try to move them unless they are in danger;
• Give them anything to eat or drink until they are fully recovered;
• Attempt to bring them around.

Focal (partial) seizures

Sometimes the person may not be aware of their surroundings or what they are doing. They may pluck at their clothes, smack their lips, swallow repeatedly, and wander around.


• Guide the person from danger;
• Stay with the person until recovery is complete;
• Be calmly reassuring;
• Explain anything that they may have missed.


• Restrain the person;
• Act in a way that could frighten them, such as making abrupt movements or shouting at them;
• Assume the person is aware of what is happening, or what has happened;
• Give the person anything to eat or drink until they are fully recovered;
• Attempt to bring them around.
Source:   *******

Paleo diet versus the ketogenic diet

Paleo diet versus the ketogenic diet

In the world of diets, it’s hard to pick the one best suited for you. This is why it’s important to understand each diet and how each one can help you achieve your goals. Both the Paleo diet and the ketogenic diet have been increasing in popularity. Although you may have a broad understanding of them, before you start either one it’s good to understand them in-depth. Here we compare these two popular diets to reveal their similarities and differences so you can make an informed decision.

What is the ketogenic diet?

Typically when a person starts a diet the reason is to lose weight. The ketogenic diet has been praised for its ability to promote quick and effective weight loss. But how you ask? Well…

The premise behind the ketogenic diet is that the body will use its own fat-burning abilities to lose weight within 10 days. Although this may be appealing it’s important to know that some consider this diet to be dangerous.

On the ketogenic diet, you are restricted to a low or no-carbohydrate meal plan. By doing this the body goes into a state called “ketosis.” When we consume little to no carbohydrates molecules called ketones to build up. The process of ketosis restricts conventional sources of energy – carbohydrates – so the body begins to use its own fat supply to produce energy.

The nutrient intake on a ketogenic diet

Paleo diet versus the ketogenic diet

  • 70-75% of calories from fat (calorie counting is optional)
  • 20-25% from protein
  • 5-10% from carbohydrate on a daily basis

Difference between the Paleo diet and the ketogenic diet

The Paleo diet works on the premise of eating like our ancestors – or cavemen. The diet restricts artificial food and uses only organic, free-range, natural items. Food item wise, the Paleo diet is similar to the ketogenic diet as it limits the use of carbohydrates but differs as you do not eliminate them completely. Below are some other notable differences between the Paleo diet and the ketogenic diet.

Ketogenic DietPaleo Diet
Level of carbohydratesLowLow to medium
GoalWeight lossBetter health (weight loss may still occur)
Is soy sauce with wheat allowed?YesNo, because it irritates the gut
Is canola oil allowed?YesNo, because it contains omega-6 which is considered unhealthy
Are sweet potatoes allowed?NoYes
Is tofu allowed?YesNo, soy leads to inflammation
Is dairy allowed?Only full-fat milkMaybe, only if tolerated by the individual

As you can see, there are some very clear differences and limitations to each diet. Yet, the Paleo diet presents itself as a life-long eating regimen, whereas the ketogenic can only be sustained for a short amount of time.

Certain risks regarding the ketogenic diet

The Paleo diet removes many foods that have been shown to cause irritation and inflammation in the gut. The ketogenic diet, though, eliminates many foods simply because they contain carbohydrates.

The debate on whether or not the ketogenic diet is healthy is ongoing. Some experts feel the ketogenic diet is helpful for those who are obese or significantly overweight. Other experts suggest the weight loss is unsustainable and will simply come back within a year.

Another side effect of the body entering ketosis is muscle loss. A build-up of ketones can increase the risk of illness or complications. One thing is for certain, the ketogenic is not meant for long-term use.

It’s important to note that the ketogenic diet should not be conducted without professional supervision. Without the guidance of a doctor or dietician, there is room for error, which raises the risk of illness and complications. If you are interested in the ketogenic diet it’s best you speak with a medical professional.

Related Reading:

Paleo diet versus the ketogenic diet

Paleo diet: Is eating like a caveman best for our health?

Diets come and diets go, but one, in particular, seems to have staying power and for good reasons as well. It’s based on eating similar to that of prehistoric man and it’s being touted as one of the best ways to eat. It’s called the Paleo diet. Continue reading…

Live longer by adding diet that mimics fasting

Think back to our ancestors, and we’re saying way back. These people didn’t have food readily available to them at all times so they would go through periods of “fasting” until their next meal. Well, this idea of fasting for a period of time is being heavily researched and the findings may aid in anti-ageing. Continue reading…

Low carb keto diet plan_ How to start a low carb diet

Low carb keto diet plan_ How to start a low carb diet

A super EASY guide for how to start a keto diet or how to start a low carb diet. Includes basics of the keto diet plan, a low carb food list, and delicious keto & low carb recipes! Welcome to the Ultimate Guide to a Low Carb & Keto Diet Plan! If you are new to low carb or keto diets, you’ve come to the right place. This guide will show you everything you need to know about how to start a low carb diet, or how to start a keto diet. Then, be sure to check out all the keto diet recipes!

Download Your 7 Day Keto Kickstart and Meal Plan


A low carb diet plan is a way of eating that is high in fat, moderate in protein and low in carbohydrates. It ends the rollercoaster of blood sugar spikes and crashes, allowing the body to burn fat.

There are different variations of low carb, and the keto diet is a special type of low carb with added characteristics. The number of carbohydrates will vary depending on your insulin tolerance and activity level, but on average, these are the common numbers of carbs:

  • Keto diet – Under 20g net carbs per day (sometimes under 25g or 30g works)
  • Low carb diet – Under 50g net carbs per day
  • Moderate low carb diet – Under 100g net carbs per day

Some people opt to count carbs diligently and some choose to simply focus on eat low carb/keto foods.


Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. 

Some people on a keto or low carb diet choose to count total carbs instead of net carbs. This makes it more difficult to fit in more leafy greens and low carb vegetables (which are filled with fiber), so you should only try that if you don’t get results with a net carb method. And, start with reducing sugar alcohols and low carb treats before deciding to do a “total carbs” method.


Low carb diets have numerous benefits, including:

  • Weight loss
  • Stable mood & energy levels
  • Blood sugar control
  • Reduced cravings & appetite
  • Lower blood pressure
  • Higher good cholesterol
  • Skin improvements
  • Digestive support
  • Even possibly increased lifespan


The ketogenic diet, or keto diet plan, is a specific type of low carb diet that is focused on a specific ratio of macronutrients, or macros, with a goal of reaching a state called ketosis.

Macronutrients are fat, protein, and carbohydrates. The ketogenic diet is generally 70% fat, 25% protein and 5% carbohydrates.


Ketosis is a metabolic state in which the body burns fat for fuel instead of carbohydrates. It’s very effective for weight loss, energy and mental clarity.

Ketosis is the primary goal of the keto diet plan. We achieve it by severely limiting carbohydrate intake, not calories, but calories are often restricted as a byproduct. In the absence of carbs, the body switches to burning fat for fuel.

Signs of ketosis include increased energy and focus, decreased appetite, and changes in smell of breath or urine. You can test yourself for ketosis using ketone test strips, or a blood monitor if you want to be super accurate (not usually necessary).

It usually takes about 3 days after starting a ketogenic diet to enter ketosis, but a few weeks before you are “fat adapted” and burn fat efficiently.

The keto diet plan has the same benefits as low carb diets in general (above), but they are usually amplified. In particular, the weight loss results, mental focus, and energy levels on a keto diet can be incredible.

Low carb keto diet plan_ How to start a low carb diet


If you want to start a keto diet or low carb diet, it can be intimidating. I get it! I’ve been doing this for almost a decade (and it goes to show this is a sustainable lifestyle!), but it wasn’t always easy.

We all have to start somewhere. Just start – you got this!

Whether you’re looking for how to start a keto diet or how to start a low carb diet, there are lots of similarities. I’ll break it down for you to make it as easy as possible…


The main point to start a keto diet plan or low carb diet is this:

RESTRICT CARBOHYDRATES. This is the most important! Restrict to less than 20g net carbs per day for a keto diet (some people can get away with under 30g). For a low carb diet, aim for under 50g net carbs per day, though some variations limit to somewhere between 50-100g per day (mostly if you are more active).

Get the carb limit down and you’re most of the way there! But to ensure your success, here are some additional tips for getting started on a keto diet or low carb diet:

  1. Limit protein intake. A keto diet or low carb diet is not a high protein diet! Low carb is generally higher in protein than keto, but be careful with both. High protein diets can stress the kidneys, and besides, excess protein converts to glucose. Make your protein intake a goal to meet each day, but more than that is not better.
  2. Use fat as a lever.  We’ve been taught to fear fat, but don’t! Both keto and low carb are high fat diets. Fat is our source of energy as well as satiety. The key to understand, though, is that fat is a lever on a low carb or keto diet. Carbs and protein stay constant, and fat is the one you increase or decrease (push the lever up or down) to gain or lose weight, respectively. So if your goal is weight loss, eat enough fat to be satisfied, but there’s no need to “get your fats in” once you’re satisfied.
  3. Drink lots of water. This is especially crucial on a low carb or keto diet. Why? When you eat carbohydrates, your body stores the extra as glycogen in the liver, where they are bound to water molecules. Eating low carb depletes this glycogen, which allows you to burn fat – but it also means you are storing less water, making it easier to get dehydrated. Instead of the traditional recommendation of 8 cups of water per day, aim for 16 cups when following a low carb lifestyle.
  4. Keep up electrolytes. The major electrolytes in our bodies are sodium, potassium and magnesium. Because a low carb diet (especially a keto diet!) reduces the amount of water you store, this can flush out electrolytes and make you feel sick (called “keto flu”). This is temporary, but you can avoid or eliminate it by salting your food liberally, drinking broth (especially bone broth), and eating pickled vegetables. Some people also choose to take supplements for electrolytes, but it’s best to first consult a doctor that understands and supports keto/low carb lifestyles.
  5. Eat only when you are hungry. Get out of the mindset that you need to eat 4-6 meals per day or constantly snack. Eating too frequently on a keto or low carb diet is not necessary, and can affect weight loss. Eat when you’re hungry, but if you aren’t, don’t. Eating fewer carbs will make this much easier, as it naturally suppresses appetite.
  6. Focus on whole foods. Although eating natural or whole foods is technically not 100% required to restrict carbohydrates, eating processed foods will not help you get rid of cravings or be good for your body. Check the section below for more on what low carb foods are best.
  7. Exercise. This is not required for a low carb diet, but recommended. You’ll feel better, improve your health, and if your goal is weight loss, it will happen faster!


The above list will give you the basics for how to start a keto diet plan or low carb diet plan.

But, if you really want to be sure that you are eating the right amounts, you need a low carb or keto macro calculator. Most calculators work for just one or the other, but Wholesome Yum has one that will do it for each diet type!

As a general guideline, here are the macro percentages for a low carb diet plan:

  • Fat: 40% to 70%
  • Protein: 20% to 25%
  • Net carbs: 15% to 30%

… and for a keto diet plan:

  • Fat: 60% to 75%
  • Protein: 15% to 30%
  • Net carbs: 5% to 10%

As you can see, these can vary. Our macro calculator tailors recommendations for you specifically!


One of the most common questions I get is, “what to eat on a keto diet?” or “what to eat on a low carb diet?” Fortunately, with the right resources, this is one of the easiest questions to answer.

In fact, the keto diet (and low carb diet) is probably the most flexible, sustainable eating lifestyle out there. You don’t have to feel deprived, bored or restricted. And, it doesn’t need to be complicated.

Let’s start with foods to get rid of…


Avoiding carbohydrates is probably the biggest adjustments for people starting a keto diet or low carb diet. Many of us were used to consuming carbs at every meal. Below is a list of foods to avoid on a keto or low carb diet:

  • Grains – including wheat, bread, pasta, rice, oats, cereal, corn, etc.
  • Sugar – including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.
  • Starchy vegetables – including potatoes, sweet potatoes, parsnips, etc.
  • Legumes – including beans, lentils, chickpeas, etc. (Peanuts are an exception in moderation.)
  • High-sugar fruits – including bananas, pineapple, oranges, apples, grapes, etc.
  • Low-fat dairy & milk – including all cow’s milk (except heavy cream is fine), low-fat cheese, etc.
  • Seed & vegetable oils – especially margarine, canola oil, corn oil, grapeseed oil and soybean oil
  • Processed “low carb” foods – this depends on ingredients, so read labels for hidden sugar, starch, and artificial ingredients

Get these out of your house if you can! If you have family members that are not on board, at least store these in a separate area from other foods to reduce temptation.

Also, always, always check labels for any food that has one. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey,  corn syrup, cornstarch, potato flakes, etc. Sometimes you’ll be surprised where you might find added sugars.

Now that you know what to avoid, here is a basic list of what to eat on a keto diet or low carb diet instead…


This simple list summarizes what to eat on a low carb diet. And, what to eat on a keto diet is basically the same:

  • Healthy fats like avocado oil, butter and coconut oil
  • Leafy greens like lettuce, spinach and kale
  • Low carb vegetables that grow above ground, like zucchini, cauliflower and asparagus
  • Meat like beef and pork
  • Poultry like chicken and turkey
  • Seafood like fish and shellfish
  • Full-fat dairy like cheese and heavy cream
  • Eggs
  • Sugar-free beverages like water, coffee and tea
  • Herbs & spices like basil, dill and cinnamon
  • Low carb condiments like mayo, hot sauce and mustard

You can also enjoy these on a low carb keto diet in moderation:

  • Low carb fruit like avocados (the fruit exception that doesn’t need to be in moderation), raspberries and coconuts
  • Nuts & seeds like almonds, macadamia nuts and sunflower seeds
  • Sugar-free sweeteners like erythritol, monk fruit and stevia
  • Low carb flours like almond flour, coconut flour and flax seed meal

The main difference between the low carb and keto diet is the macronutrient profile, but the types of foods you eat are mostly the same.

These are the basics, and it’s best to start simple – meat, eggs, fats, and veggies primarily. Once you have it down, you can experiment with extras like low carb/keto desserts or more advanced recipes, but it’s not necessary.

Now, let’s delve deeper into a specific list of low carb & keto foods you can eat!


The list above should give you an idea of the best and worst foods for a low carb diet. But if you’re starting out, it’s a good idea to know exactly what is included.

I have you covered:

  • Start with the complete low carb & keto food list! It includes everything you can and can’t eat on the keto diet or low carb diet, and lists the counts of both total carbs and net carbs, too. In fact, you can basically use it as a keto diet grocery list.
  • Stock your pantry with the keto low carb shopping list for your pantry.
  • Check out the keto low carb sweetener guide and calculator to help you choose the best ones and convert from one sweetener to another. You may or may not want to start with sweeteners right away, but it’s there when you’re ready.


If you are looking for low carb recipes and keto diet recipes, you’ve come to the right place!

And, each has 10 ingredients or less, because I’m on a mission to show you that keto and low carb recipes don’t have to be difficult, time consuming, or taste like “diet food”. I love sharing just how delicious and easy keto/low carb can be!

To get you started, here are a few of the most popular low carb keto recipes:

  • Fathead pizza crust
  • Healthy taco salad
  • Keto chocolate fat bombs
  • Broccoli cheese soup
  • Low carb bread

Find more low carb & keto recipes in the low carb recipe index.


Ready to make your Low Carb or Keto Diet EASY??

If you want effortless meal planning that saves you time and helps you succeed on a low carb or keto diet, these are for you.

And best of all, you can able to TRY THE KETO MEAL PLAN FREE!

Click below for more info about the low carb & keto meal plan.

Your 7 Day Keto Kickstart and Meal Plan

Your 7 Day Keto Kickstart and Meal Plan

So you have found the Ketogenic Diet. You have figured out your macros and you are itching to get started. Here is a 7 Day Keto kickstart Diet meal plan for one week of eating. If you are just getting started with a keto diet use this basic plan to help get going.

Download free Keto meal plan

I just started MONTH five of a ketogenic diet(45 lbs lost). *Update- I am now entering month 11 of my own Ketogenic Diet journey and I am now down 80 pounds! 260 down to 180!

I’m by no means an expert. I am now 46 years old and I have spent my entire life trying to lose weight. Ironically I have also spent years learning about nutrition and exercise. I thought I knew stuff. I really didn’t.

Figuring out macronutrients just comes naturally to me as I have done it so much over my life. By following a keto diet this is the first time I have seen any real success in losing the unwanted pounds. This despite years of working out and being active.

I have had a very successful go of it so far, and I feel that a lot of you who are trying to get started with a ketogenic diet may get overwhelmed and confused with all of the numbers and information that is coming at you. Hence this ketogenic diet meal plan. It is what I am doing to keep things simple. I am a guy. I need simple.

For me I think that success with a keto diet is found with having some base meals and adding some variety later on if needed. Hell I eat the same thing pretty much every day. Not too exciting but losing 45 pounds in 4 months IS exciting, so I am sticking with it. If it isn’t broke, don’t fix it.

7 Day Keto Diet Grocery List

The daily meals will be bacon and eggs, chicken with vegetables, and beef with vegetables. This are base meals and will provide good macros for some people. For others who need more food(fat) you can just add a keto friendly snack or 2 to get your macros up to where they need to be. This is what I need to do.

  1. A dozen eggs.
  2. A package bacon.
  3. Butter. (real butter)
  4. A pack of boneless SKIN ON chicken thighs
  5. 1 onion.
  6. 1 bell pepper (Green, red, yellow, that’s your choice.)
  7. Two bulbs of garlic. (Optional, but very heart healthy.)
  8. A big bag of mixed frozen vegetables, at least 12 cups worth. If you are not sure what to get, just pick something else that’s keto friendly like frozen broccoli.)
  9.  a bag of almonds, a jar of almond butter (very expensive – cheapest I can find is 10$ for 750g at Costco).
  10. A package of beef. You want to find some kind of beef that you can imagine cutting/dividing into 6 equal portions of about 5.5 ounces each(a bit bigger than a deck of cards.)

I Am Actually Cooking. Well…Some

I am not much for cooking but I am doing better. A ketogenic diet meal plan does work better when you have food ready to go. It takes the guess work out of things and we need to keep this as simple as possible in order to have success with the keto diet.

  1. Put the 12 thighs in to the oven with all the cloves from a bulb of garlic. You should separate the cloves, but you don’t need to skin them. The heat from the oven will do that nicely, and you can peel them when you eat it.
  2. While the thighs are cooking, hard boil the eggs. Then set them aside to cool.
  3. Take a skillet, put some butter in it, and then fry up the bacon. (Note: Some might argue that the butter isn’t needed. In my experience you can either grease up that pan somehow, or your first strips of bacon will come out burnt.)
  4. Dice up half the onion, save the other half for next week.
  5. Cut up the pepper
  6. You might need to take the chicken out at this point. If it’s done, pull it out, and let it cool.
  7. In the skillet (I love to use the bacon grease as a base) sauté the pepper and half onion, and another bulb’s worth of garlic cloves. (leave the skin on, just like before.)
  8. Add the beef and brown it.

Getting The Keto Meals Together

  1. Wash/rinse out 12 containers.
  2. In 6 of them, put 2 chicken thighs each. Share the garlic between them, and evenly divide the fat juice.
  3. In the other 6 evenly spoon out the beef/pepper/onion mix.
  4. Take the veggie blend, evenly pour it across the 12 containers, right on top of the meat.
  5. Put them all in your fridge. If you have minimal fridge space you could just put some in there, and then rest in your freezer. Just pull another out when you pull from the fridge.
  6. Pull out six plastic bags and put 2 hard boiled eggs in each.
  7. Evenly divide your remaining bacon by 6.
  8. Now brown bag it, and put it in your fridge.

The Macronutrients of the Ketogenic Diet Meal Plan

Right now you have 6 day’s worth of ketogenic meals in your fridge

  • 6 bags with 2 hard boiled eggs and bacon
  • 6 containers of thighs/veggies
  • 6 containers Beef/Veggies

Okay so this is only 6 days. Make extra for day 7 OR you can try to get creative and plan your own meals. Ruled.me has some awesome keto recipes if you are feeling brave.

*I messed up. The macros of each “meal” above are too high in protein and too low in fat so reduce the amount of meat in each meal by about half AND add 1-2 tablespoons of olive oil to each meal(or some cheese). Please forgive me!!

For this basic ketogenic diet meal plan I am going to use the following macronutrient profile that I helped someone set up for themselves:

Total calories- 1570

  • Net carbs  – 20g per day
  • Protein      – 80 g per day
  • Fat              – 130 g per day

Now divide each of those by 3(for 3 meals per day) and you get:

  • ≈7 net carbs per meal
  • ≈26 grams protein per meal
  • ≈44 grams fat per meal

Omg, so much math! If you halve the protein in each meal you will be pretty close to these totals PER MEAL! 

Personally I need more protein and fat each day and so will some of you. So I add in some snacks, cheese, or keto fudge during the day to get my macros up where they need to be. I also drink homemade Bulletproof coffee which for me is:

  • 1 cup coffee
  • 1 tbsp coconut oil/MCT Oil
  • 1 tsp butter
  • 1 tbsp full fat coconut milk(in a can)

This adds about 25g of fat to my day.

The nuts and almond butter are there in case you find yourself having cravings. Between staying on top of your water intake and small snacks of these you really shouldn’t be overly hungry. If you got hungry on Day One between breakfast and lunch, or lunch and supper while you’re still at work—then portion out some nuts (15 of them ).

You may also want to consider adding these fat boosting strategies:

  • Full fat cream, butter, coconut oil, MCT oil in your coffee.
  • Put a tablespoon of mayonnaise on the chicken while it’s baking.
  • Top the vegetables with some cheese before reheating.

Salt and Electrolytes With The Keto genic Diet

It’s  also worth pointing out that you may want to consider taking a multi-vitamin with the ketogenic diet meal plan. It is very low on Vitamins B1, D, E, and K. Calcium, Magnesium, Manganese, and Potassium are also very low, but we need to manage those as part of our electrolyte strategy anyways on keto.

Do not omit essential electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Magnesium (Mg++), Calcium (Ca++), Phosphate (HPO4–), Bicarbonate (HCO3-). Lack of electrolytes or more pointedly the bodies primary electrolyte sodium (aka Salt) is responsible for lethargy, brain fog and keto flu symptoms on high fats diets.

You should be aiming for at least 8 cups of water a day. I have a 600ml bottle and I empty it at least 10 times a day. That is a lot of water and yes I am going to the bathroom a lot. Carbs hold water, so with minimal carbs this will speed up the flushing of water. So even more bathroom breaks.

Also do not discount the importance of sleep! It plays a huge part in every aspect of your life.

But How Do I Keep Track All of This?!

The “easiest” way to actually track your eating(and thus your macros)  for your ketogenic diet meal plan is to set up a free account with MyFitnessPal. This app is both web based and/or you can use it with your phone. I cannot stress the importance of tracking what you eat. Doing this has made all the difference in the world for me and is a huge part of my keto diet success.

Your 7 Day Keto Kickstart and Meal Plan

Once you get your account set up you just enter the food you eat and the app calculates your total consumption for each macro and your total calories. There is also a “bar code scanner” as part of the app. You use your phone to “scan” the bar code of the food you are eating and it enters it into your daily eating plan. Genius!

Calories in Vegetable Gyoza 2019

Calories in Vegetable Gyoza 2019

Calories in Vegetable Gyoza 2019, Vegetable Gyoza, also known as Japanese vegetable potstickers, are a popular side dish at many Japanese restaurants. They are made with a slightly thick dough wrapper filled with a combination of finely chopped vegetables and seasonings and prepared in a variety of ways, including steamed, boiled or fried.

Calories in Vegetable Gyoza 2019

Typical vegetable gyoza is a single 0.7 oz. piece. Each piece of gyoza has 48 calories, according to CalorieKing. This calorie amount is for gyoza that is not fried.

Calories in Vegetable Gyoza 2019

Each vegetable gyoza has 3g of fat or 27 calories from fat. One dumpling also has more than 4g of carbohydrates or almost 17 calories from carbs and 1g of protein or 4 calories from protein.

Calories in Vegetable Gyoza 2019

You can make vegetable gyoza yourself or find them in your grocer’s freezer. The directions typically tell you to boil the gyoza in water and then pan-fry them until they’re crispy. To avoid adding calories, skip the pan-frying and serve the potstickers either boiled or steamed.