The keto or ketogenic diet is a diet very low carb It turns the body into a fat burning machine. Many people choose it because it is perfect for losing weight and improving sports performanceAlthough it can also have some side effects.
What is it based on? The keto diet consists of reducing the consumption of carbohydrates 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 bodies produce small energy molecules called ‘ketones‘. These are used as energy throughout the body. On the ketogenic diet, our body cannot take energy from glucose and insulin so it uses fats as the main source of energy, producing ‘ketones’.
Insulin levels are reduced and fat burning is dramatically increased, something that benefits those who want to lose weight, but also those looking to reduce their cravings for food or even people with diabetessince it reduces the level of sugar in the blood.
What can you eat on the keto diet?
Some of the conventional foods that you can enjoy on a ketogenic diet are butter, olive oil, fish and shellfish, 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 your carbohydrate intake below 50 net grams per day. Basically, a strict diet low in carbohydrates, high in fat and no protein must be followed.
What should be avoided?
Giving up foods full of sugar and starch is one of the features of this diet. Some products rich in carbohydrates are bananas, potatoes, soft drinks or juices, sliced bread, beer, rice, pastries and sweets…
Possible side effects
When incorporating the keto diet, some side effects may arise: ccravings, headaches, constipation, cramps… On the one hand, our body is in a state of transition before the change in diet. On the other hand, a lot of water is lost through the diuretic effect of diet, something that can lead to dehydration. It is important to take this into account when making a decision on this diet.
Three keto diet recipes to lick your fingers
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 until stiff. Add a few drops of lemon to mount the whites and place them on the baking tray.
On the other hand, place four sheets of kitchen paper on a plate, the bacon and cover it with another four sheets of paper. Now, put it in the microwave for two minutes on full power and let it cool down.
Next, put the yolks in the center of the whites and cook it in the oven at 200 degrees for 3 minutes. After taking it out, decorate it with the bacon with a little crunch as if it were salt.
Lunch: Roast beef and cheddar cheese
place 200 grams of roast beef in cold cuts, 150 g of cheddar cheese, a split avocado, and 6 radishes on a plate. Add a sliced spring onion and 125 ml of mayonnaise. Serve with lettuce and olive oil. Enjoy!
Dinner: Light tuna quiche
This delicious recipe is very easy to prepare and is ideal for dinner. Crack four eggs into a bowl and beat until foam appears. Season it with pepper, salt and thyme to your liking. On the other hand, add 150 grams of flaked 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 tart pan (place a sheet of nonstick paper underneath) and cut 5 cherry tomatoes in half to place on top of the mixture. enter the quiche in a preheated oven, at 180 degrees for about 35 minutes… and taste!