More fat, less sugar: the benefits of the ketogenic diet
We are all in search of the perfect diet or diet, one that is designed only for us and gives us impressive and flawless results! Unfortunately, we are still looking for it.
But we will never be able to know this “thing” that works 100% if we are not informed about everything that is already on the market.
There is one, little known in the world of weight loss and well-being, but in which one should be interested at least: it This is the ketogenic diet.
So we are going to know more about the ketogenic diet and the rules of its application
First of all, what is the ketogenic diet?
The ketogenic diet, or the ketogenic diet, is all about increasing your fat intake (good fats of course) while cutting back on carbohydrates. For example, it can be used in the treatment of epilepsy, following cancer but also for diseases such as Alzheimer’s.
How do you go about eating ketogenic?
The goal is to reduce our consumption of carbohydrates and proteins as much as possible and to promote our fat intake as much as possible, we are talking about a level of fat consumption of 70% to 90%, carbohydrates and proteins are therefore found in the remaining 30% to 10%.
The goal is to always have the lowest possible carbohydrate rate. Knowing that today with a view to a balanced diet (or a classic food rebalancing), our daily intakes consist on average of 50% carbohydrates, 30% lipids and 20% proteins, this change in food is not to be taken lightly.
The Ketogenic Diet: Dangerous or Miraculous?
This diet is sufficiently criticized and questioned to confirm or not its real impact on effective and lasting weight loss.
Simply because this change in daily intake amounts (by lowering carbohydrates and dramatically increasing fats) can have side effects for our body.
Experts in the field make it clear that you should not embark on this type of diet without regular medical monitoring. Such a dietary imbalance leads to deficiencies at certain levels (calcium, potassium, vitamins, etc.), which lead to side effects such as fatigue, nausea, constipation, headaches …
We must therefore switch to this food change gently in order to accustom our body more effectively and avoid marked and significant side effects.
Ketogenic diet: some recipes for a ketogenic menu
Like any diet, foods are to be preferred, others to be banned (cereals, bread, pasta and potatoes, sugars, fruits rich in fructose…)
After that, it’s time for some new ketogenic recipes to eat well ketogenic!
First, a 100% ketogenic diet bread, which will be without sugar or flour, especially thanks to the almond powder.
The recipe is offered by the Natural physical Attitude site ( https://www.natural-physical-attitude.com/)
You will need:
- 5 eggs
- 50 grams of coconut oil
- 150g almond powder
- 15g of yeast
- The plus: flax or sesame seeds for the top of your bread.
First, whip the egg whites
Next to it, mix the yeast and the almond powder. Incorporate the whipped egg whites.
Then add the egg yolks and coconut oil.
Pour your preparation into a mold. Add flax or sesame seeds if you wish.
Bake for 15 minutes in the oven at 200 °, and it’s ready!
For the second recipe, let your imagination run wild! Eggs are put forward for this diet. So opt for a mixed omelet. Serve with green vegetables like broccoli or spinach.
Or, opt for a plain omelet accompanied by a green salad or endive.
For a snack (but also for breakfast), favor red fruits. Then opt for a smoothie with strawberries, blueberries, berries, raspberries…
A cool recipe for this is a smoothie bowl .
- In a bowl, add the preparation of a red fruit smoothie
- On top, serve with almonds, walnuts, other red fruits
For dinner, why not opt for a homemade soup. To do this, use the vegetables favored on the ketogenic diet: spinach, Chinese cabbage, cauliflower …
Losing weight on the ketogenic diet: how to do it
The goal of this ketogenic diet (like any diet) is to see results, and therefore to lose weight. So what are the tips for a successful ketogenic diet?
- The goal of this diet is to respect the macro nutrients, so you have to take the time and patience to calculate them daily: It’s the same principle as some diets based on calorie counts, you have to achieve your goals. You have to force yourself to count hard at first, but that’s just a matter of getting used to.
- Eat when you feel like it. This diet isn’t here to frustrate you, on the contrary.
- It is also advisable to keep a nutrition diary, on paper or on your smartphone (there are many applications to help you)
- And finally, the best advice for any type of food rebalancing: believe in yourself!