Here is a list of 11 things that I consider weight loss basics or keto basics that help me lose a regain from following the basic things that I did while on Keto the first time.
10 Things to Get Back to Keto Basics
It’s been almost 3 years since I had weight loss surgery and two years since I hit my goal weight. I’ve put on a few pounds from where I usually hover, and I’ve decided that while that is not the end of the world, I don’t like it.
I look at my pictures, and I can see the extra weight even though it’s just a few pounds. I have some additional fat on my upper stomach and on my back that wasn’t there before, my pants are tighter and I am not happy about any of it.
It’s time to get back to Keto Basics.
I’m glad I was able to maintain for so long without regain, but I see that I’ve drifted away from some basic habits I had, so here is what I know I need to do. These were the Keto Basics and Weight Loss basics that really helped me lose the weight in the first place.
Go back to pre-planning and tracking. I used to plan by meals the night before or that morning, and I used to track everything I put in my mouth. I don’t know why I stopped doing that, but I must do that again. It only takes about 10 minutes, but it pays off big time.
Drink lots of liquids. Often when I think I’m hungry, if I drink a little bit, it will take care of it. I’ve stopped focusing on how much I drink, but that’s an easy fix.
Eat no more than 1/2 cup to 1 cup of food at a time. Earlier on, this is easy. But as your capacity grows, it’s very easy to eat more in one sitting than you should. I have to get back to eyeballing my portions again.
Weigh all my food. I am still pretty good at being able to guesstimate weight, but if you go over an ounce or two at each meal, that adds up to several hundred more calories than you should be eating, so it’s back to weighing again.
Fast between meals . NO grazing. If I got hungry within 3-4 hours of my last meal, I used to drink instead because I knew that couldn’t be real hunger. Not only does it limit calories, but it also reduces my insulin response. I have to remember that I am either feasting (eating) or fasting (going without food). And your body doesn’t burn fat when feasting. so the longer I fast, the more I burn.
Saying no to carb-based dishes like sandwiches, pasta etc. These have definitely crept back in. Used to be, I didn’t even think about it, certain foods were just taboo. Now I eat them too often and it’s showing.
Monitoring carbs and keeping them below 40 gms for weight loss, and below 75 gms for maintenance. I am super carb sensitive. While others can eat a lot more than 75 gms for maintenance (after all, 100-150 gms is considered low carb by American standards),I didn’t win the genetic lottery on this one. So it’s time for me to cut my carbs.
Eating more protein. Not eating enough protein is what got me in trouble in the first place. I’m a reluctant carnivore and would rather eat carbs than meat. But that doesn’t work for me. I’ve been tracking for three days and I see how low my protein intake is. I need to up that ASAP.
Accepting hunger and not thinking it needed to be fixed immediately since often it went away. Truth is, there’s no way to lose weight without being hungry, so I just need to accept that I will be hungry, and move on.
Be patient. With my record, it wouldn’t surprise me if I only lost a pound every other week. If I want to lose 10 pounds, it may be close to 4 months before I can do that. So I just need to get into that mindset.
So basically, just act like I did right after the surgery when I was trying to lose weight and accept that I will have to do this for the rest of my life. I really don’t know why I was in such a hurry to get to my goal weight–nothing has changed. I still need to do the same things I used to do while losing.
Day three of low carbs and I’m tired, hungry, and everyone is annoying me. Wish me luck!
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These delicious Air Fryer Low Carb Chicken Meatballs are simple and will melt in your mouth! These keto coconut flour meatballs use coconut flour to hold the meatballs together while also adding a ton of flavor.
Why You’ll Love These Chicken Meatballs
I’ve been debating what to do with this ground chicken I had sitting around. The last time I made I very yummy chicken and rice recipe it used a hundred different pots so I was not going to try to recreate that.
I decided to try some Asian-style Low Carb Chicken Meatballs instead and I’m glad I did. Not only were they super easy, they’re also tasty, and low-carb, and the best meatball recipe I’ve tried in a long time.
Do These Taste Like Coconut?
The coconut makes it taste good, but I don’t think it’s essential.
I’m sure you could make these without the unsweetened coconut if you wanted, but the mixture was sticky so I wanted to add a little something to stiffen it.
But once I decided to use a scoop, then the consistency didn’t really matter.
If you aren’t trying to keep carbs low, you might want a little flour mixed in or even better, a little cornstarch which crisps nicely in the air fryer.
How Do You Know When Chicken Meatballs Are Done?
It’s stupid simple. Use a meat thermometer to test the internal temperature. Insert your thermometer to the thickest point in the meatball and they are cooked when they reach 165 degrees Fahrenheit.
Why Are My Meatballs Tough?
Meatballs can become tough if they don’t have enough moisture. Most meatballs use egg to help combat this issue and add moisture. My recipe doesn’t. Make sure you don’t skip the Soy Sauce, Hoisin Sauce, Sriracha Sauce, or Sesame Oil if you don’t want yours to end up tough.
Are Breadcrumbs Necessary In Meatballs?
Absolutely not! Especially if you’re wanting to make them low carb. This recipe uses unsweetened coconut to help bind these low carb meatballs together.
Is It Better To Bake Or Fry Meatballs?
Is neither an option? Only partly kidding. I’m kitchen gadget obsessed. So if I get a chance to use one of my gadgets to make a recipe faster and healthier, I’ll always choose that option. While you can use either method and the meatballs will turn out equally delicious, I chose to use my air fryer for this recipe.
Ingredients You’ll Need
- Ground Chicken - The base of the meatballs. It provides lean protein, a tender texture, and readily absorbs the flavors of the seasonings and sauces.
- Green Scallions - Add a mild onion flavor with freshness and a bit of crunch, helping balance the richness of the chicken.
- Cilantro - Brings brightness and herbaceous flavor, enhancing the overall freshness and adding a subtle citrus-like note.
- Hoisin Sauce - A sweet and savory sauce that gives depth, umami, and a touch of stickiness to the meatballs. It also helps keep them moist.
- Soy Sauce - Adds saltiness, umami, and a savory backbone that ties together the Asian-inspired flavors.
- Sriracha Sauce - Provides gentle heat, tang, and a garlicky kick, balancing the sweetness of hoisin.
- Sesame Oil - Adds a nutty, toasty aroma and depth, enhancing the Asian flavor profile. A little goes a long way.
- Unsweetened Shredded Coconut - Introduces subtle sweetness, nuttiness, and texture. It lightens the meat mixture while giving a unique twist.
- Kosher Salt - Enhances the natural flavors of the chicken and balances the sweetness and acidity from sauces.
- Ground Black Pepper - Adds mild heat and complexity, rounding out the seasoning.
How To Make Air Fryer Chicken Meatballs
- Preheat Air Fryer. Heat the air fryer to 350F.
- Make Meatballs. Mix all ingredients together gently. It makes a wet and sticky mixture.
- Air Fry. Cook at 350F for 10 minutes, flipping once, until they reach an internal temperature of 150-165F.
- Brown. Brown at 400 for 2-3 minutes.
- Serve and Enjoy. Serve your chicken meatballs with your favorite dipping sauce for a quick and easy low carb meal.
Tips And Tricks
Making homemade chicken meatballs in the air fryer is quick and easy, but a few smart tips will help you get the best texture, flavor, and golden-brown finish every time.
- Don’t Overmix the Meat . Stir the ingredients just until combined. Overmixing can make chicken meatballs dense instead of tender.
- Use a Cookie Scoop . A small cookie scoop or spoon keeps the meatballs uniform in size, ensuring even cooking.
- Keep Your Hands Wet . If shaping by hand, lightly wet your palms. This prevents sticking and helps form smooth, round meatballs.
- Check Internal Temperature . Use a meat thermometer and cook until the meatballs reach 165°F for food safety without drying them out.
Variations
One of the best parts about homemade chicken meatballs is how versatile they are. With just a few swaps, you can create entirely new flavors to keep things exciting.
- Turkey - Substitute ground turkey for chicken if that’s what you have on hand. It’s equally lean and works beautifully with the same flavor profile.
- Pork or Beef Blend - For juicier meatballs, mix ground chicken with ground pork or beef. This adds richness and makes the texture less lean.
- Extra Veggie Boost - Fold in finely grated zucchini, carrots, or mushrooms for added moisture and nutrients without changing the flavor much.
- Spicy Kick - Double the sriracha or add a pinch of red pepper flakes for a bolder, spicier bite.
- Sweet and Tangy - Swap the hoisin sauce for teriyaki or sweet chili sauce to give the meatballs a different Asian-inspired twist.
What To Enjoy With Them
These Asian-inspired chicken meatballs are delicious on their own, but pairing them with the right sides can turn them into a complete, satisfying meal.
- Jasmine or Basmati Rice - A classic pairing that soaks up all the savory flavors from the sauces and keeps the meal light and balanced.
- Fried Rice or Cauliflower Rice - For a heartier, low-carb option, serve the meatballs over veggie-packed fried rice or cauliflower rice.
- Noodles - Toss them with rice noodles, soba, or lo mein for a quick noodle bowl with lots of texture.
- Asian Slaw - A crunchy cabbage slaw with sesame dressing adds freshness and contrast to the tender meatballs.
How Long Do They Last?
Chicken meatballs, like most cooked poultry dishes, have a limited shelf life to ensure both freshness and food safety. Once cooked, chicken meatballs will last about 3 to 4 days in the refrigerator when stored in an airtight container.
Be sure to let them cool completely before refrigerating to prevent excess condensation, which can make them soggy.
Can You Freeze Them?
For longer storage, you can freeze chicken meatballs for up to 2 to 3 months. Place them on a baking sheet to freeze individually before transferring them to a freezer-safe bag or container to prevent sticking.
When you’re ready to enjoy them, reheat refrigerated meatballs in the microwave, oven, or air fryer until warmed through, or thaw frozen meatballs overnight in the fridge before reheating.
More Meatball Recipes
- Taco Meatballs - A great twist on Taco Tuesday with these gluten free meatballs .
- Kofta Kababs - Your answer to easy keto meals .
- Low Carb Wontons - Add this to your list of simple keto meals .
- Indian Seekh Kababs - Indian food made easy.
- African Merguez Sausage - Keto meatballs bursting with flavor.
- Cranberry Meatballs - A deliciously sweet appetizer.
- Keto Sausage Balls - They’re like meatballs, but for breakfast. What more could you ask for?
Chicken Meatballs | Air Fryer Chicken Meatball Recipe
Ingredients
- ▢ 1 pound ( 453.59 g ) Ground Chicken
- ▢ 2 ( 2 ) Chopped Green Scallions , finely chopped
- ▢ 1/2 cup ( 8 g ) Cilantro , chopped
- ▢ 1 tablespoon ( 1 tablespoon ) Hoisin Sauce
- ▢ 1 tablespoon ( 1 tablespoon ) Soy Sauce
- ▢ 1 teaspoon ( 1 teaspoon ) Sriracha Sauce
- ▢ 1 teaspoon ( 1 teaspoon ) Sesame Oil
- ▢ 1/4 cup ( 23.25 g ) Unsweetened Shredded Coconut
- ▢ Kosher Salt , to taste
- ▢ Ground Black Pepper , to taste
Instructions
- Heat oven to 350F.
- Mix all ingredients together gently. It makes a wet and sticky mixture.
- Line a cookie sheet with foil . Using a small scoop or a teaspoon, drop rounds of the mixture onto the foil-lined cookie sheet.
- Bake until they reach an internal temperature of 150-160F, about 15-20 minutes.
- Move sheet close to broiler and broil for a few minutes to brown the tops if you like.
Airfryer instructions
- These turned out really nice in an airfryer, the only problem is i could only fit 6-8 at a time and you’d have to do it in batches.
- Cook at 350F for 10 minutes, flipping once, until they reach an internal temperature of 150-165F.
- Brown at 400 for 2-3 minutes.
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Nutrition
And don’t forget to check out my air fryer cookbooks! Every day easy air fryer , and Air Fryer Revolution .
