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Keto Diet – What is it & What Should you Eat?

Keto Diet – What is it & What Should you Eat?

Last Updated on 17th December 2021 by

A keto diet (also known as the ketogenic diet) is all about eating more into fat and reducing carbohydrates in your diet. Dr. Michael Allen, author of “The Acute Omnivore: A Guide to an Optimal Diet”, says that carbohydrates are used by our bodies for fuel. However, she notes, your body eventually converts carbohydrates to glucose for energy. So when you reduce carbohydrates in your diet, you turn to burning ketones, or ketones that come from fatty acids stored in your liver.

One way to get the benefits of a keto diet involves cutting out white bread, your daily calories may come from refined, white sugar (fructose), and other high-glycemic foods. You should replace these foods with whole grain breads, brown rice, and unrefined pasta and cereals, and eat more raw nuts, seeds, and organic meats.

As Dr. Allen points out, you need some protein in your diet too, especially if you are following the keto diet for weight loss. A good source of protein is salmon, chicken, nuts, tofu, and lean cuts of meat like goat, beef, lamb, and chicken. She also emphasises the importance of cutting back on your daily calories to lose a few pounds.

Low-density lipoprotein (LDL) is the bad cholesterol. It can lead to heart disease, stroke, high blood pressure, and abnormal growths in babies. Experts have speculated that increasing the amounts of LDL in the body can reduce the risk of serious illness. Increasing your intake of green leafy vegetables can reduce your LDL cholesterol and increase your HDL cholesterol, the good kind. That’s why the benefits of a keto diet include lower levels of LDL cholesterol and higher amounts of HDL.

What kinds of fats should I avoid while on the keto diet? While there is no debate about the benefits of natural fats like those found in avocado and nuts, other fats should be avoided as well. Unsaturated fats are necessary, but you should make sure you don’t consume saturated or trans-fats, which can increase LDL and decrease HDL cholesterol.

The types of fats you should eat include monounsaturated fat, polyunsaturated fat, and mono-unsaturated fat, with the latter two being the healthiest fats to consume. When eating, opt for those foods that are unsaturated, even if they are fried.

How can a low carb, high fat diet help me control my blood sugar? When your body has low levels of both glucose and insulin, it requires a source of energy to perform regular functions. That is where carbohydrates come into play. By using carbohydrates, your body can use energy to break down glucose and turn it into glycogen, which is stored glucose.

Keto Friendly Recipe Ideas

A list of keto diet recipes would not be complete without at least a couple of guacamole recipes! This is such a simple recipe with only four main ingredients and because it is a meat-free substitution it can easily be applied to many other dishes as well. The secret is to balance the amount of peppers with the amount of onions. Too much onion and the taste is overpowering. Too much peppers and the spiciness of the dish are too overwhelming.

There are so many benefits to following a well laid out ketosis menu and one of the most important of them is that they are extremely easy to put together. Even children can follow the instructions and make some tasty to meals. You don’t have to be on a high protein diet to have a delicious, low fat meal. All you have to do is add a little meat and vegetables into the mix and voila! You have a delicious meal.

Most people get started on a low-carb diet by eating only meat. However, getting started with a ketogenic meal plan also means you have to include poultry, fish, egg whites, dairy products, fruits, vegetables and anything else you can think of that is good for you. Therefore, keto diet recipes for these food groups are especially important to start with. If you’re not sure how to put together an interesting low-carb meal, you should read up on the basics of low-carb diets and how to get started.

One of the easiest ways to get started using keto recipes is to use an instant pot for your meals. An instant pot makes it easy to create delicious recipes all in one pot. All you have to do is add in your ingredients and turn it on. It will cook the food in one hour and then you just take it out of the pot, pour it into bowls and serve. You can even use this method to prep your keto meals for lunch, once cooked put the meals in tupperware and you’re good to go!

A great, delicious, ketosis-friendly recipe is made by combining cauliflower, bacon, ham, and cheese in the same pan. All you have to do is cook these in the same skillet. You can add in peppers, onions, garlic, salt, and pepper for more taste and heat. This is one of the recipes that really kick start the Atkins process, and you can see results in just one week!

After a few weeks, you can still keep on using the rock salt and bell pepper combination but you might want to try something new. Something that many people who go on this diet do is substitute lean meats for fatty meats. For example, pork is a great substitute for hamburger meat. You can also replace some of the vegetable protein like tofu, beans, and nuts with fish or chicken.

Another very simple snack you can put together are fat bombs. These are very easy to make and they only take about 30 minutes. The only tools you need to make these are a food processor, a food bag, and some water. Simply put together some freeze dried or store bought frozen fruit, chips, and cut vegetables. Then throw all of your fruits and vegetables into a food processor and blend until smooth.

Keto Friendly Snacks

Typical Keto snacks are low-carb, high protein snack bar or snack cake. The primary difference between these two types of snacks is that one has a significantly lower amount of fat while the other has more natural sugar. In this article I will show you how to make the best get snacks for weight loss.

First, let’s talk about protein. Protein is the building block of muscle growth and muscle repair. It is also essential in the maintenance of healthy bones and muscles. Many people get confused between net carbs and regular carbs because the former are less complex than regular carbs but pack quite a wallop when it comes to calories.

As an example, beef is a good source of protein but can be very high in calories. Lean proteins like fish and chicken have much lower calories yet are just as good for you as beef. In fact, many people prefer them over beef because they offer more health benefits and a much lower amount of fat. Now, keto snacks are just snack food meant to boost your energy. If you’re trying to shed pounds in a healthy manner, you need to make sure you’re not increasing your calorie intake. This can lead to vitamin imbalances, hunger pangs, and other unhealthy emotions.

To avoid these emotions, you want to choose the best keto snacks to nourish and energize your body. One option is to go with natural fat-burning foods. These include vegetables like celery and broccoli, fruits like banana and apple, seeds like sunflower seeds and almonds, and dairy products like milk and yogurt. Since these ingredients are high in fat-burning compounds, you can expect to burn more fat while eating them.

Another option for keto snacks is to go with complex carbohydrates like breads, cereals, pretzels, and pasta. These foods will usually have zero grams of carbohydrates or low amounts of carbs in them, making them good for people who are on the diet as well as for people who just want to satisfy their cravings for something sweet. As long as you stay away from artificial sweeteners like agave nectar and honey, you can still eat these products because they have fiber and protein. These kinds of products also usually have a low amount of fat. Keep in mind that you should be getting at least eight servings of fruit and vegetables per day to reach your goal of being fat-free.

One of the most popular keto snacks for those who are on the diet are low-fat cheese wedges. These products usually have about four grams of fat content and about eight grams of total carbs. In fact, you can find products with high fat content for less than one gram of total carbs. For instance, a wedge of low-fat, non-cream cheese has about two grams of carbs, which is less than half a cup of low-fat milk. As you can see, cheese wedges can satisfy both your cravings for a cheesy treat and your overall goal of getting enough carbs each day.

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I'm Pauline, a retired patisserie chef, mother of four and now a full time food blogger! When i'm not cooking i love long walks, reading thriller novels and spending time with my grandkids. Head to my about me page to learn more about the woman behind the food!  You can find my Facebook here