The keto or ketogenic diet is a very low carb high fat diet that makes the body a fat burning machine. Many people choose it because it is perfect for losing weight and improving athletic performance, although it can also have some side effects.
Keto Diet – Low Carb High Fat Diet
What is it based on? The keto diet consists of reducing carbohydrate intake to between 15 and 30 grams a day; Only 5% of the daily diet should be carbohydrates, 25% protein and 70% fat.
When we eat few carbohydrates and moderate amounts of protein, our body produces small energy molecules called ‘ketones’. These are used as energy throughout the body. In the ketogenic diet, our body cannot take energy from glucose and insulin so it uses fats as the main source of energy, producing the ‘ketones’.
Insulin levels are reduced and fat burning increases dramatically, something that benefits those who want to lose weight, but also those who seek to reduce their desire to eat or even people with diabetes, as it reduces the level of sugar in the blood.
What can be eaten in the keto diet?
Some of the conventional foods that you can enjoy on a ketogenic diet are butter, olive oil, seafood, meat … Also cheese, eggs and vegetables that grow on the surface of the earth such as broccoli, peppers, asparagus, avocado, cauliflower, lettuce …
To achieve ketosis it is important to keep carbohydrate intake below 50 grams per day. Basically, you should follow a strict diet low in carbohydrates, high in fat and not in protein. An alternative of low carb high fat diet is flavor pairing ritual to lose weight.
What should be avoided?
Giving up foods full of sugar and starch is one of the characteristics of this diet. Some carbohydrate-rich products are bananas, potatoes, soft drinks or juices, bread, beer, rice, pastries and sweets …
Possible side effects
When incorporating the keto diet it is possible that some side effects arise: tiredness, headaches, constipation, cramps … On the one hand, our body is in a state of transition to the change in diet. On the other, a lot of water is lost due to the diuretic effect of the diet, something that can lead to dehydration. It is important to keep this in mind when making a decision about this diet.
Three High Fat Diet Keto Recipes for Losing Weight
Here are 3 easy to make High Fat diet keto recipes if you want to lose weight:
Breakfast: Cloud Eggs
You will only need two eggs, 4 slices of bacon, salt and a few drops of lemon juice. Separate the whites from the yolks to the point of snow. Add a few drops of lemon to mount the egg whites and place them on the baking sheet.
On the other hand, place four sheets of paper towels, bacon on a plate and cover with four other sheets of paper. Now, put it in the microwave for two minutes at full power and let it cool.
Then, put the yolks in the center of the whites and cook it in the oven at 200 degrees for 3 minutes. After removing it, decorate it with the bacon with a little crunchy as if it were salt.
Food: Roasted meat and cheddar cheese
Place 200 grams of roasted beef in cold cuts, 150 g of cheddar cheese, a split avocado, and 6 radishes on a plate. Add a sliced scallion and 125 ml of mayonnaise. Serve with lettuce and olive oil. Bon Appetite!
Dinner: Light Tuna Quiche
This delicious recipe is very easy to prepare and is ideal for dinner. Break four eggs in a bowl and beat until foam appears. Season with pepper, salt and thyme to your liking. On the other hand, add 150 grams of canned tuna and 200 grams of crème fraiche. Beat to get all the ingredients mixed well.
Chop 100 grams of onion and add 100 grams of grated Gruyere cheese. Pour the mixture into a cake pan (place a sheet of nonstick paper under it) and cut 5 cherry tomatoes in half to place on top of the preparation. Enter the quiche in a preheated oven, at 180 degrees for about 35 minutes … and taste!
I hoped you liked 3 easy to make High Fat diet keto recipes. If you are looking for Japneze Weight Loss Method then read this Cinderella Solution weight loss article.