What is keto diet keto recipes guide - ketogenic nutrition
The ketogenic diet, or keto diet, is a low-carb, high-fat eating plan that transforms the body into a fat-burning machine. Here's a complete guide on how this diet works, what foods you can eat and some recipes to help you get started.
What is the Keto Diet?
The keto diet is based on drastically reducing carbohydrate intake and replacing them with fats. This dietary change puts the body into a metabolic state called ketosis, where stored fat is used as the main source of energy instead of glucose derived from carbohydrates.
Benefits of the Keto Diet:
- Weight Loss: By burning fat as the primary source of energy, the keto diet can help reduce body weight faster than traditional low-fat diets.
- Improved Metabolic Health: It can improve several health indicators, such as insulin resistance, cholesterol levels and triglycerides.
- Blood Sugar Control: It is especially beneficial for people with type 2 diabetes, as it helps keep blood sugar levels steady
Allowed Foods:
- Meat and Fish: Chicken, turkey, salmon, tuna, and other fatty fish.
- Eggs: Preferably organic.
- Low Carbohydrate Vegetables: Spinach, kale, broccoli, cauliflower, bell peppers.
- Nuts and Seeds: Almonds, macadamia nuts, chia seeds.
- Healthy Fats: Olive oil, coconut oil, avocado, butter.
- Dairy: Cheeses, cream and unsweetened Greek yogurt.
Foods to Avoid:
- High Carbohydrates: Bread, pasta, rice, cereals.
- Tubers: Potatoes, sweet potatoes, carrots.
- Sugars and Sweets: Soft drinks, cakes, cookies.
- Fruits High in Sugar: Bananas, grapes, mangoes.
- Legumes: Beans, lentils, peas.
Keto Recipes:
Breakfast:
- Scrambled Eggs with Spinach and Cheese: A simple, quick breakfast rich in protein and healthy fats.
- Keto Pancakes: Made with almond flour and served with fresh berries and whipped cream.
Lunch:
- Chicken Avocado Salad: A mix of grilled chicken, avocado, leafy greens and olive oil dressing.
- Breadless Burger: Beef burger served with cheese, lettuce, tomato and mayonnaise.
Dinner:
- Baked Salmon with Asparagus: Baked salmon with asparagus, all dressed with butter and garlic.
- Keto Pizza: Cauliflower base topped with tomato sauce, cheese and your favorite toppings.
