Bunless Bacon, Egg & Cheese Bun



Bunless Bacon, Egg & Cheese Bun

If you want a keto-type breakfast in the morning - this is the perfect recipe for you
Prep Time 10 minutes
Cook Time 5 minutes
Course Breakfast, keto, lowcarb
Cuisine American
Servings 1 person
Calories 446 kcal


What you need

  • olive oil cooking spray
  • 2 eggs
  • 1 tbsp water
  • 2 tbsp cheddar cheese shredded
  • 1/2 avocado mashed
  • 1 slice cooked bacon halved


What you need to do

  • Place two mason jar lids (centres removed) into a medium-sized non-stick skillet. Spray the entire pan with cooking spray and place over a medium heat. Crack the eggs into the centre of the lids and lightly whisk with a fork to break up the yolk.
  • Pour water around the lids and cover the skillet with a lid. Steam the eggs for around 3 minutes until the egg whites are cooked through. Remove the lid from the skillet and top one egg with cheddar cheese. Continue to cook for a further minute until the cheese has melted a little.
  • Invert the egg bun without the cheese onto a plate. Top with mashed avocado and cooked bacon. Top with the cheesy egg bun, placing the cheese side down. Serve immediately.


Low-Carb and Keto: A Pathway to Health and Wellness
In recent years, low-carbohydrate and ketogenic diets have gained significant attention as effective strategies for weight loss and overall health improvement.
These dietary approaches emphasize reducing carbohydrate intake and increasing fat consumption, which can lead to ketosis—a metabolic state where the body primarily uses fat for fuel.
This essay explores the top five benefits of low-carb and keto diets for health and wellness and provides actionable steps to incorporate them into our daily lives.

Weight Loss and Metabolic Benefits

  • Enhanced Weight Loss: Low-carb and keto diets have been shown to promote greater weight loss than traditional low-fat diets. By limiting carbohydrates, these diets help regulate insulin levels, improve satiety, and increase fat burning.
  • Improved Metabolic Markers: Low-carb and keto diets have positively affected various metabolic markers, including reduced blood sugar levels, improved insulin sensitivity, and favourable lipid profiles. These improvements can lower the risk of chronic conditions such as type 2 diabetes and heart disease.

Increased Mental Clarity and Cognitive Function

  • Stable Energy Levels: By reducing fluctuations in blood sugar levels, low-carb and keto diets provide a more consistent energy source to the brain, improving mental clarity and focus throughout the day.
  • Neuroprotective Effects: Ketones, produced during a state of ketosis, have been shown to have neuroprotective properties. They may provide alternative fuel for the brain, potentially benefiting conditions such as Alzheimer's disease and epilepsy.

Appetite Control and Reduced Cravings

  • Enhanced Satiety: The high-fat content and moderate protein intake of low-carb and keto diets promote satiety, helping individuals feel fuller for longer periods. This can result in reduced calorie intake and better control over food cravings.
  • Decreased Sugar Dependency: By minimizing carbohydrate intake, low-carb and keto diets can help break the cycle of sugar dependency. As the body adapts to using fat as its primary fuel source, cravings for sugary foods tend to diminish.

Increased Physical Performance and Endurance

  • Efficient Fuel Utilization: During ketosis, the body utilises stored body fat for energy. This can be particularly advantageous for athletes and individuals engaging in endurance activities, as it reduces the reliance on glycogen stores and prevents the "bonking" phenomenon.
  • Reduced Inflammation: Chronic inflammation can hinder physical performance and delay recovery. Low-carb and keto diets have been associated with reduced inflammation markers, potentially improving exercise performance and promoting faster recovery.

Managing Certain Health Conditions

  • Type 2 Diabetes: Low-carb and keto diets can improve glycemic control by reducing blood sugar levels and insulin resistance. They are effective in managing type 2 diabetes and promoting weight loss, potentially reducing the need for medication.
  • Polycystic Ovary Syndrome (PCOS): PCOS is a common hormonal disorder in women that can lead to insulin resistance and weight gain. Low-carb and keto diets have demonstrated benefits in managing PCOS symptoms by regulating insulin levels, promoting weight loss, and improving hormone balance.

Incorporating Keto Actionable Steps into the Diet

  1. Minimize Carbohydrate Intake: Reduce consumption of high-carbohydrate foods such as grains, sugars, and starchy vegetables. Focus on obtaining carbohydrates from non-starchy vegetables, berries, and small amounts of nuts and seeds.

Increase Healthy Fat Sources

    1. Increase Healthy Fat Sources: Include healthy fats, such as avocados, nuts and seeds, olive oil, coconut oil, and fatty fish like salmon. These fats provide essential nutrients and contribute to satiety.
    2. Moderate Protein Intake: Opt for moderate protein consumption, as excessive protein intake can hinder ketosis. Choose high-quality sources like lean meats, poultry, fish, eggs, and plant-based protein such as tofu and tempeh.
    3. Embrace Low-Carb Vegetables: Incorporate a variety of low-carb vegetables into your meals, such as leafy greens (spinach, kale, lettuce), broccoli, cauliflower, zucchini, bell peppers, and asparagus. These vegetables provide fibre, vitamins, and minerals without significantly impacting blood sugar levels.
    4. Be Mindful of Hidden Carbohydrates: Pay attention to hidden sources of carbohydrates in processed foods, sauces, condiments, and beverages. Read nutrition labels carefully and opt for low-carb alternatives whenever possible.
    5. Plan and Prepare Meals: Plan your meals to ensure they align with the principles of a low-carb or keto diet. This can help you avoid impulsive food choices and ensure appropriate options are readily available.
    6. Stay Hydrated: Drink plenty of water throughout the day to support overall health and facilitate proper hydration. It is especially important during the initial stages of transitioning to a low-carb or keto diet, as it can help alleviate some common side effects like the "keto flu."
    7. Seek Professional Guidance: If you have specific health conditions or concerns, it is advisable to consult with a healthcare professional or a registered dietitian who specializes in low-carb and keto diets. They can provide personalized guidance and support to meet your nutritional needs while following these dietary approaches.
Low-carb and keto diets offer numerous benefits for health and wellness, including weight loss, improved metabolic markers, increased mental clarity, appetite control, enhanced physical performance, and management of certain health conditions. We can successfully adopt a low-carb or keto lifestyle by incorporating actionable steps into our diet, such as reducing carbohydrate intake, increasing healthy fat sources, moderating protein consumption, and being mindful of hidden carbohydrates. It is important to remember that individual needs and preferences may vary, and you should consult with healthcare professionals before making significant changes to your diet. With proper planning, education, and support, low-carb and keto diets can be effective strategies for achieving optimal health and wellness.
Keyword eggs, highprotein, keto, lowcarb

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