Have you heard of the Keto diet? The ketogenic diet (or Keto diet) is a low-carb, high-fat diet.
The Keto diet aims to generate ketosis in the body , which forces cells deprived of sugar to consume ketone bodies .
If you want to know what these concepts mean, which foods are allowed on the Keto diet and which ones should be avoided, read on. In this article we tell you everything about it.
What is the Keto Diet
The Keto diet is a diet low in carbohydrates and high in healthy fats . In other words, lipids become the main source of energy. It lowers blood sugar and insulin levels, and there is a transition in the body's metabolism where carbohydrates are replaced by fats and ketones .
By following this diet, the ketone bodies produced make it easier to eliminate body fat and, therefore, lose weight. On the other hand, when the body follows this diet, it is more likely to gain muscle mass. For these reasons, this diet is even followed by many athletes.
However, the fact that lipid intake is favored does not mean that everything is permitted. On the keto diet, allowed foods that are high in fat must be healthy . That is, healthy fats like those found in olive oil, flax, nuts and eggs.
If you want to follow this diet, know that the maximum amount of carbohydrates per day is 20 to 50 g and the approximate proportion of nutrients is as follows:
- 60-75% fat.
- 25-30% protein
- 5-10% carbohydrates.
Keto Diet: Allowed Foods
If you want to follow the Keto diet, we've made it easy for you with this list of allowed foods. As noted above, healthy fats predominate and food groups such as grains are limited . This does not mean that carbohydrate intake is avoided, it is simply limited and should preferably come from fruits and vegetables.
Here is the list of foods allowed on the Keto diet:
- Fish and seafood: such as salmon, tuna, mackerel, sardines, swordfish, eel…..
- Meat: chicken, turkey, veal, pork…
- Eggs.
- Vegetables: broccoli, cauliflower, cabbage, chard, chicory, spinach, lettuce, zucchini, cucumber, tomato, avocado….
- Fruits: strawberries, blueberries, lemons, lime, blackberries….
- Dried fruits: walnuts, hazelnuts, almonds, pine nuts….
- Dairy products: natural yogurts, cheeses – blue, mozzarella, gouda, kefir, milk, butter.
- Natural fats, such as olive oil.
- Sweets: unsweetened chocolate with a high percentage of cocoa, pure cocoa…
- Drinks: water, red tea, green tea, unsweetened coffee.
Recipes to enjoy the Keto diet
The best combinations to benefit from the Keto diet and its authorized foods are those that best preserve the nutritional properties of the foods.
- Choose recipes using raw fruits and vegetables, such as salads . You can enrich them with nuts, cubes of cheese or hard-boiled eggs.
- Cook proteins by grilling or steaming them . They can also be baked with cheese or nuts. Be careful with sauces; pure mustard, homemade mayonnaise or spices are best.
- Eggs are a great source of inspiration for the Keto diet, they fit into every meal of the day and can even be an ideal substitute for bread for those who lack it. We're talking about cloud bread .
How to make cloud bread
You will need three eggs, 100g of cream cheese and a pinch of baking soda . The preparation is simple. While you preheat the oven to 350 degrees, separate the egg yolks from the egg whites. On one side, whisk the egg whites with the baking soda; on the other side, whisk the egg yolks with the cheese until creamy.
Mix , wrapping the two mixtures well, place the portions in a greased baking dish and bake for 20 minutes. You will get soft rolls that you can fill to your liking.
Oven-baked chicken thighs
This recipe is very simple and allows for many variations. To prepare it you need chicken thighs, garlic, olive oil, salt, lemon juice and spices according to your taste. Prepare the marinade by grinding all the ingredients except the chicken. Then, coat the thighs well and put them in the refrigerator for at least two hours (you can also leave them overnight in the refrigerator).
Bake for an hour or until golden brown to your liking. You can add half a glass of white wine halfway through cooking, but it is not essential. Serve with a mixed salad.
Baked salmon with nuts
This recipe is delicious and allows for many variations with other fish, although salmon is always a good idea due to its high content of omega-3 acids . In the Keto diet, foods allowed with this type of acids are always a plus. Accompany it with your favorite nuts and dried fruits. Walnuts , almonds and pistachios are excellent.
Crush the nuts into small grains, but not into powder. Make a crust on the salmon fillet. If you want them to stick together, brush the fish with a little olive oil. You can grill it like this for 10 minutes or until the salmon is cooked, or with a bed of sliced zucchini as a garnish .
Ketogenic Diet Recommendations
The ketogenic diet is not suitable for everyone, as it is quite restrictive. Furthermore, ketosis is a state in which the body is forced to act in an exceptional situation by forcing it to transform fat reserves into energy. Being in ketosis can cause bad breath, headaches, nausea, dizziness, etc. until the body gets used to it. For this reason, it is not recommended for people suffering from metabolic diseases or diabetes.
It is also not recommended for a long period of time. In any case, if you decide to follow a diet, it is good to complement it with supplements that guarantee the acquisition of nutrients essential for the proper functioning of the body. We recommend it:
- Orgono Articomplex , a multivitamin complex that helps improve fatigue and weariness, a phenomenon that we have already seen and that can appear during the Keto diet.
- G7 Defender , which includes 17 natural active ingredients linked to defenses. It also boosts energy and vitality.
If you want to follow this diet, remember that in addition to knowing the Keto diet, allowed foods and possible recipes, you must consult your doctor to find out the best way to restrict carbohydrates. To compensate for prohibited foods, do not exclude the possibility of supplementing the diet so that your body receives the vitamins and minerals it needs.
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