New Diet Trend: The Ketogenic Diet

New Diet Trend: The Ketogenic Diet
keto diet for type 2 diabetes

You’ve probably heard of it, many movie stars have adopted it, but you don’t know what it is!

The ketogenic diet, long for keto diet, is based on a diet very low in carbohydrates. Vital keto avis is one of the products adapted to the ketogenic diet. The idea is to help us burn fat more effectively. This diet is not for everyone and it is important to ask your doctor for his green signal before starting it.

This diet aims at significantly reducing the consumption of carbohydrates in favor of lipids to cause a state of ketosis. Ketosis is a specific condition of the body. It is reached when the body begins to produce the so-called ketone molecules in the liver. These molecules, when there are enough of them, can serve as a source of energy for the body. In doing so, they replace carbohydrates as an energy source and cause significant weight loss. There are two easy ways to tell if you have attained a state of ketosis: The urine has a specific odor and there is a metallic taste in your mouth.

These two simple ways of knowing if you are in ketosis are that ketones are released through urine and breathing.

Properly practicing the keto diet means eliminating fat while respecting a good proportion of proteins, fats and carbohydrates.

Among the benefits of the keto diet is the fact that it naturally causes us to lose our appetite. On the other hand, even if it does not increase the volume of the muscles, it allows us to conserve muscle mass to the maximum. This is what also preserves the relief of the body.

Basic Principle

As a rule, the principle of the keto diet is based on the consumption of 40 to 45% of calories from protein, 50% of fat and 10% of carbohydrates. For some authors and nutritionists, this 50% represents a large proportion which is not without certain risks (hence the need to speak to your doctor). But if you carefully observe his condition and follow an established diet, this risk is minimized. This is especially true if one follows the keto diet temporarily.

Foods to Favor and Those to Avoid

The foods authorized in large quantities are:

-Fish and seafood

-Meat, poultry and eggs

-Butter, vegetable oils, vinegar and lemon juice

-The olives

– Avocados and vegetables low in carbohydrates (spinach, lettuce, kale, etc.)

-Hard cheese

The authorized foods, but to be consumed in moderation, are:

-Whole milk and whole milk yogurts

-Vegetables higher in carbohydrates (except carrot, beet, sweet potato, peas and corn)

-Wine and strong alcohol

-Coffee without sugar

how to start a keto diet

This diet is relatively restrictive, many foods are prohibited because they prevent the body from remaining in ketosis:

-Sugar and sweet products

– Cereals, starchy foods and bread

-Pastries, pastries and cookies

– Legumes, potatoes and sweet vegetables (beets, corn, carrots, etc.)

-Fruits (except berries)

-Soft cheeses and fresh cheese

-Fizzy drinks

-Chocolate, honey, jams and syrups

– Fruit and vegetable juices

-Sweetened sauces

-Milk or yogurts made from vegetable milks (soy, almonds, etc.) and flavored yogurts

-Sweet fruit compotes

The consumption of monounsaturated fats (olive oil, avocado, nuts) and saturated fats (cuts of fatty meat, high-fat dairy products) is more advisable than soybean oils, corn, safflower, grape seeds, sunflower and wheat germ. The use of coconut oil is recommended because it contains fats which are easily transformed into ketone bodies. Finally, the consumption of Omega-3 contained in fatty fish, rapeseed and linseed oil, nuts or even chia, flax or hemp seeds must be sufficient..

Example of Menu-Type:

Breakfast: omelet with 2 eggs and ½ cup of spinach and mushrooms

100g rhubarb compote

Snack: cucumber and gouda

Noon: roast beef, green salad, grated cabbage, 5 black olives, vinaigrette

Evening: salmon, asparagus, green salad, vinaigrette, ½ avocado, hard cheese

Snack: ¼ cup almonds

Among the benefits of this diet, you quickly get a feeling of satiety, there is no calorie restriction. The intake of quality lipids and proteins is very high. Weight loss is rapid.

This diet is compatible with bodybuilding and sport. Some studies even demonstrate the benefits of the ketogenic diet which would allow better performance, a reduction in recovery time and which would facilitate effort. For several years, this diet has been very popular in the sporting world.

keto diet meals

Please note: very unpleasant effects may appear. We are talking about ketogenic flu. This is a transitional period almost always accompanying the passage of the body into a state of ketosis with symptoms such as headache, nausea and constipation, it can last 3 to 5 days but in some may last several weeks.

Keto recipes

Avocado muffins (salted)

Recipe for 12 muffins

Ingredients

  • 2 avocados
  • 4 eggs
  • 4 slices Serrano ham
  • 60 g almond flour
  • 20 cl unsweetened coconut milk
  • 1 yellow onion
  • 1 C. coffee baking powder
  • 1 pinch salt and pepper

Preparation

Cut the avocados in half. Remove the core. Using a knife, cut the avocado into cubes and then place the pieces in a bowl using a spoon. Add salt and pepper and mix.

Cut the onion into fine pieces.

Cut the Serrano type ham into small pieces.

Heat a pan on medium heat and preheat your oven to 180 ° C. Add the onion and ham. Monitor the cooking, stirring regularly, until the onion has browned well.

In the bowl with the avocado, break the eggs and mix. Add the milk, almond flour and baking powder and mix again. Add the ham and onion and mix one last time.

In a silicone muffin pan, spread the mixture. Bake for 20 minutes at 180 ° C. Serve warm or cold.

Raspberry mousse

For 4 people

Ingredients

  • 200 g mascarpone
  • 200 g heavy cream
  • 160 g frozen raspberries
  • 2 c. vanilla extract

Preparation

In a blender, place the frozen raspberries, cover with water and mix.

In a bowl, mix with a whisk or an electric mixer the mascarpone, the crème fraîche and the vanilla extract.

Add the raspberries and mix again. It’s ready !

 Enjoy your meal !

Team LM
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