The keto diet or ketogenic diet can be followed by both men and women. The daily ketogenic diet menu aka keto recipes allows us to eat out and includes delicious food. This diet called ketogenic is based on the high intake of protein and fats from meat, seafood, olive oil, eggs and small amounts of vegetables, coconut oil and olives.
The keto diet involves eating fats and proteins, eliminating carbohydrates for the most part. The few allowed carbohydrates are from low glycemic index fruits, green vegetables, green leaf lettuce, and total carbohydrate intake should be kept below 50 g per day.
How does the slimming regimen work in the ketogenic mode?
Once the body is deprived of carbohydrates, it enters a state known as ketosis (or ketosis), where both fat in the diet and excess body fat is converted into ketones in the liver and used as fuel for the brain and muscles. This diet forces the body to energize itself with fat, not sugar and presents a number of benefits for women’s health.
When the body experiences the normal physiological state of ketosis, it burns fat, generating ketones, as a byproduct. Ketosis should not be confused with life-threatening ketoacidosis, which is noticeable in patients with type 1 diabetes. When you are in ketosis, the ketones and fat that you eat and store in your body become a major source of fuel for brain, heart and muscles.
Keto diet can help epileptics have better control over seizures, and many of those on the diet use this regimen to help burn fat. Ketosis has an appetite suppressing effect, which can help you avoid your diet. Always consult a physician before making significant changes to your diet.
Ketogenic diets made popular by New York cardiologist Robert C. Atkins in the early 1970s promise fast weight loss to those who eliminate most carbohydrates in favour of more healthy proteins and fats. The variations of this diet based on the reduction in carbohydrate consumption have occurred since the early days of Atkins’s publication of “Dr Atkins Diet.
Keto diet before being used for weight loss was used in the symptomatic treatment of epilepsy occurred dating back to the early 20th century. Although researchers still do not fully understand the mechanism involved, scientists are of the opinion that ketones provide more fuel to the brain and provides an increased degree of protection against brain cell degradation.
Improves glucose control in diabetics
Researchers from Duke University compared glucose control properties of carbohydrate-low ketogenic diet to dietary low-glycemic low-calorie diets in a study of a group of male patients with obesity and type 2 diabetes. After a period of time 24-week research, patients who had ketogenic diet had shown a greater improvement in glycemic control, as well as a substantial reduction in medication or even its elimination, unlike patients who had a diet with a low glycemic index. Researchers published the results in a 2008 issue of the journal Nutrition & Metabolism.
The basic principle of the keto diet: We eliminate carbohydrate-rich foods
According to the Food and Agriculture Organization, in order to reach the ketosis status, you need to reduce your carbohydrate intake to less than 50g per day.
To help the body goes through the burning of fats and get to the ketosis, remove all the cereals, including breakfast, white bread, wheat grains, rice and granola bars; sugar from desserts, pastries, jams, syrups and beverages; Starch-rich vegetables such as pureed potatoes, fries and corn; fruits; the milk.
Limit your carbohydrates
In your keto diet, you can consume up to 50 g of carbohydrates a day, from starch-free vegetables such as broccoli, artichokes, kale, tomatoes and mushrooms. Most starch-free vegetables contain less than 5 grams of carbohydrates per cup, but the carbohydrate content varies from one vegetable to another. Follow the carbohydrate intake to meet the limit. You can also include small quantities of nuts and hazelnuts in the menu. 28 grams of nuts and two tablespoons of peanut butter contain less than 5 grams of carbohydrates, with the exception of cashew nuts, which have a higher carbohydrate content. Fresh cheeses, such as ricotta and homemade cheese, also offer small amounts of carbohydrates. Consider them as part of daily carbohydrate intake.
Proteins in moderate amounts and many fats
In addition to starch-free vegetables, each meal should include a moderate portion of protein and a large portion of fat. For most dieters, a portion of 113-170 g of protein is acceptable, although it may be necessary to adjust the portion based on height, weight, and physical activity level. Proteins are mainly found in eggs, cheese, meat, poultry, fish and seafood. At each meal, add one to two tablespoons butterfat; dressing of fat and low carbohydrate salad; sour cream; coconut or olive oil. You can also increase fat intake by eating avocados, ham or fat pieces of meat.
Daily menu ketogenic diet
Keto Diet – BreakFast
- Eggs in coconut oil
Ketogenic breakfast consist of eggs cooked in coconut oil, along with organic turkey ham or homemade sausage and bell peppers. Eggs can also be mixed in the ceramic pan with cheese, spinach and mushrooms, olive oil or coconut oil.
Keto Diet – Lunch
At noon you can eat many lettuce leaves over which add chicken or beef slices, a few walnuts or slices of avocado sprinkled with fat salad dressing and low carbohydrates or a vinaigrette sauce made from extra virgin olive oil and balsamic vinegar.
Keto Diet – Dinner
Dinner could consist of grilled salmon fillets, two pork chops or a steak. Serve them next to the cream sauce and broccoli, cauliflower or butter asparagus on top.
Snacks should be low in carbohydrates, so squeeze few olives, ripened cheese, hard boiled eggs, smoked salmon or canned tuna. You can also eat nuts or hazelnut butter, which will fit in the portion of carbohydrates.
The ketogenic diet is an effective weight loss regimen. Jonathan Desprospo says the main benefit of the keto diet is the ability to make your body use fat as fuel, helping you to lose weight fast.
Due to high protein intake, ketogenic diet will have a positive effect on body muscles, says Desprospo. This means that the muscle mass, essential to maintaining the optimal metabolism, will be preserved.
The KETOGENIC DIET aka KETO DIET menu is based on the following shopping list (KETO recipes):
- Eggs in any combinations (cooked, cooked or scrambled in coconut, avocado or olive oil). We can add some green vegetables and cheese. We recommended limiting the consumption of sunflower oil due to the excess of Omega 6 and the pro-inflammatory effect.
- Coffee: You can choose from 16 coffee or coffee with green coffee and green tea. NOTE: Do not include sugar in your Coffee/Sugar.
- 1-2 thin slices of crisp unleavened whole bread (see here where we can buy such bread).
- Vegetables such as cucumbers, radishes, cauliflowers and peppers; mushrooms; avocado; olive oil; many verdings: spinach, rosette, nettles, kale cabbage, broccoli, Brussels sprouts, wheat germ, alfalfa, wheat grass.
- Crude nuts and seeds, protein powder: hazelnuts, Romanian nuts, Brazil nuts, almonds, chia seeds, sesame seeds, pine sprouts, apricot seeds, Macadamia nuts, peanuts, pumpkin seeds, hemp, lupine; all these types of nuts
- Low-sugar fruit: blueberries, raspberries, blackberries, sour cherries, raw pineapple, kiwi, grapefruit; The KETO recipes can be made of fruit smoothies such as those listed + hemp powder in pumpkin or lupine.
- We can only sweeten with stevia (less than 10 calories), erythritol (non-caloric) or xylitol.
- Boiled meat / baked / sausage. Fatty fish. Seafood.
- Unsweetened peanut butter.
- Pasta and rice, with very-low-calorie konjac root: spaghetti, penne, fettuccine or SLIM noodles.
How long does it take for ketosis to work? How fast do we lose?
When it comes to weakening, everyone wants quick results. A diet based on ketosis, better known as ketogenic or low in carbohydrates, helps to lose weight by causing the body to burn fat instead of carbohydrates to get energy, triggering ketosis. The rate of weight loss of those following the ketogenic diet varies, so the time required to observe the first results depends on how many kilograms you want to eliminate, but you can get rid of more than 6 pounds in a month.
While on a diet, the biggest problem we face is: How do we control sweetness?
We have all the information needed to follow the diet, but the love for sweet does not give us peace. Three natural foods can solve this problem of sweetness: leaves of the Gymnema Sylvestre plant (known as the sugar destroyer), cinnamon and white downy leaf. Chromium is an indispensable mineral for the metabolic processes of our body. Chromium is an insulin teammate, a hormone for storing and regulating carbohydrates secreted by the pancreas.
This article is for information and should not be treated as a substitute for specialist doctors’ advice or any other form of professional medical intervention.