Keto or ketogenic diet is a diet very low carb It turns the body into a fat burning machine. Many people choose it because excellent for weight loss and improve sports performanceAlthough it can also have some side effects.
What is a keto or ketogenic diet?
The keto diet involves reducing carbohydrate consumption to 15 to 30 grams per day; only 5% daily diet carbohydrates should be 25% protein and 70% fat.
When we eat small amounts of carbohydrates and moderate amounts of protein, our body produces small energy molecules called ‘.ketones‘. These are used as energy in the body. Our body on the ketogenic diet cannot get energy from glucose and insulin therefore it uses fats as its main energy source and produces ‘ketones’.
Insulin levels decrease and fat burning increases significantly, this benefits those who want to lose weight, but also those who want to reduce your desire to eat even with people diabetesbecause it lowers blood sugar levels.
Keto diet: foods allowed on menus
Some of the traditional foods you can enjoy on a ketogenic diet include: butter, olive oil, fish and shellfish, meat… In addition, cheese, eggs and vegetables grown on the soil surface such as broccoli, pepper, 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 that is low in carbohydrates, high in fat and without protein should be followed.
Foods to avoid on the keto diet
Avoid filling foods. sugar and starch is one of the features of this diet. Some carbohydrate-rich products bananas, potatoes, soft drinks or juices, sliced bread, beer, rice, pastries and desserts…
Side effects of the keto diet
Some side effects may occur when incorporating the keto diet: ccravings, headache, constipation, cramps… On the one hand, our body is in a state of transition before a change in diet. On the other hand, a lot of water is lost. diuretic effect between diet, something that can lead to dehydration. It is important to take this into account when making a decision on this matter. diet.
Three scrumptious keto diet recipes
For breakfast you will only need two eggs, 4 slices of bacon, salt and a few drops of lemon juice. Separate the whites from the yellows until they solidify. Add a few drops of lemon to combine the whites and place on the baking sheet.
On the other hand, put four pieces of kitchen paper on a plate, bacon and cover with another four 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 middle of the whites and bake in the oven. 200 degrees 3 minutes. After removing, garnish with a little crunchy as if salted with bacon.
place 200 g cold cut veal, 150 g 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. Entertainment!
This delicious recipe is very easy to prepare and is perfect for dinner. Crack four eggs into a bowl and whisk until foam appears. Season to your liking with pepper, salt and thyme. On the other hand, Add 150 grams of cubed canned tuna and 200 grams of fresh cream. Whisk to ensure all ingredients are well mixed.
Chop 100 grams of onion and add 100 grams of grated Gruyere cheese. Pour the mixture into a tart tin (with non-stick paper underneath) and cut 5 cherry tomatoes in half and place them on top of the mixture. enter the person 35 minutes in a preheated oven at 180 degrees… and taste!