Although there are many diets, the ketogenic diet has captured the attention of everyone and this is due to the large amount of weight that you can lose when doing it.
This diet includes a lot of food that perhaps people who want to lose weight might think are crazy. For example, the ketogenic diet allows you to make recipes that include bacon, butter, mayonnaise, fatty meats, sausages and others.
This is part of a nutritional plan that seeks to bring the body to a state of ketosis in which the main source of energy are fats. By consuming so much fat, this will work like a gasoline that will be burned quickly to provide energy to the body, making you look thin and slender in a short time.
The ketogenic diet is divided into 4 sections of which each has a list of allowed foods that will gradually expand as the weeks pass.
It is worth saying that it is necessary to go slowly but steady; that is to say, since it is not easy to adapt the a diet different from what it normally takes. It will take some patience and time to achieve the expected objectives and to be able to make the ketogenic diet in a satisfactory way. Each stage involves a series of procedures that will tell you what to eat at each meal and how to stay in ketosis.
According to the foods that are allowed to be consumed during the diet, each person will be able to combine the foods that best suit them to have breakfasts, lunches and dinners of their complete pleasure. Imagination will be your great ally.
The ketogenic diet offers a lot of flexibility. There are a lot of keto & low carb recipes. There are also a lot of foods that you can combine to fit your food plan.
Some ideas to incorporate into your ketogenic menu
Whenever you start a diet, one of the biggest concerns is what menu we are going to plan, but as the ketogenic diet involves a number of very diverse and combinable foods, you will not have problems eating delicious and without having to get bored with the same dishes.
To give you an idea of the types of recipes you can make while on the ketogenic diet, we are going to show you a few of them:
- 1 Cup of black coffee (without sugar) with heavy cream and MCT oil accompanied with 2 scrambled eggs with cheese and ham
- 1 cup of sugar free coffee with MCT oil, scrambled eggs with ham and cheese + blackberries allowed.
- 1 cup of green tea (without sugar) accompanied by cheese wrapped in feta ham and toasted bread.
- 1 milk shake and blackberries accompanied by sausages and a slice of toast.
Mid morning snack
- 1 handful of nuts
- 1 handful of olives
- Cheese slices
- Half tomato
Remember that all these snacks can be accompanied with a cup of tea of your choice.
- Grilled fish with stuffed eggs
- Tuna burger and chard salad seasoned with light mayonnaise.
- Zoodles with tomato, mozzarella cheese, olive oil and basil dressing accompanied by a lettuce salad + blackberries
- Chicken stuffed with ham and cheese accompanied with a cup of arugula, toast and a blackberries
- Roasted meat with chimichurri of half tomato, onion and green pepper accompanied with lettuce salad with light dressing.
- Liver onions with olive oil and half tomato salad, lettuce and vinegar.
Mid afternoon snack
- 1 handful of peanuts
- Fruit bowl + green tea cup
- 1 handful of black olives
- Cocoa cakes
- Chicken curry with a mix of lettuce and thorn.
- Eggplant lasagna with carrot and egg white
- Chicken and vegetable soup + 1 light gelatine
- Fish and vegetables baked in papillote style
- Roasted salmon served with green vegetable salad garnished with a basil vinaigrette.
- Baked chicken with roasted asparagus
All these suggestions that we have given you are easy to prepare and they are also very delicious. You just have to get down to work and prepare to lose weight in the best way possible.
Simple recipes that you can prepare
The options that we have left you above are some of the most common for those who start the ketogenic diet, but then we will briefly explain 3 very easy and delicious recipes that you can prepare in a short time and for which you do not have to be a chef.
Recipe 1: egg omelet with mushrooms and spinach
For this fabulous breakfast recipe (although you can eat it at dinner if you prefer) you will need two eggs, a bit of butter (not margarine) to cook it, salt, a bit of previously bleached spinach, finely chopped clean mushrooms and a few pieces of cheese (the one of your preference, but very fresh).
In a bowl you will mix all the ingredients and then in a frying pan, over medium heat, put some butter and you will pour the mixture.
If you want the omelet to be fluffy and larger, then cover the pan. Turn side by side once, and go. You can eat it with avocado and a glass of juice without sugar.
Recipe 2: salmon with nuts
The salmon is a fish with a lot of natural fat. So it is one of the main foods of this diet, as well as nuts, which provide energy to the body and can be combined in both sweet and savory dishes.
This recipe is very simple, you will need: about 300 grams of salmon , cut into a rectangular piece, about 20 grams for each variety of nuts, such as nuts, almonds and pistachios (with 3 is enough), a little olive oil olive , salt and pepper and vegetables such as broccoli and cauliflower .
You will grind or crush the nuts and place them in a container; then add salt and pepper to the piece of salmon and, with a brush, you paint it with the olive oil. Once it is covered with oil, you pass it through the nuts, so that a kind of crust forms on each side of the salmon.
Place the salmon on a hot plate (or bake it if you prefer) and let it roast on one side and then on the other (it takes about 10 minutes in total). You will accompany it with broccoli and cauliflower bleached in water and seasoned with salt and pepper. If you want an extra dressing, prepare a homemade pesto.
Recipe 3: avocado and chicken tacos
This is another delicious recipe that will serve you for a dinner ; instead of taco tortillas, you will use lettuce or arugula leaves , chicken breast cut into strips, salt, pepper, mustard, balsamic vinegar (optional), olive oil, avocado , half tomato (you cannot eat more of this in a day), corn and onion in julienne.
You will season the chicken in strips with salt, pepper, a little mustard and olive oil. Then, in a hot pan, over medium heat, saute the chicken and onions. Cut the avocado and the half tomato into pieces and separate reserves along with the sweet corn.
Wash the lettuce and let it dry. Now, you only have to assemble the lettuce leaves as if they were the taco tortillas. Place a bit of the tomato, avocado and corn salad, and add salt and pepper to taste, then the chicken strips with the onions and go. To eat!
The proteins like chicken, steak, liver, fish (preferably blue) and sardines are also a good source of natural fats, so you include them in your diet.
Drink lots of water, eat blackberries or drink them in shakes. Choose to drink tea, coconut milk in drinks and, remember, a cup of coffee with heavy cream and MCT oil in the morning will not hurt, but without sugar.