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The question is: can you stick to a diet that eliminates bread, pasta, rice, beans, corn and other starchy foods, fruits, milk and sugar? Fats (0 carbohydrates) should be the essence of your diet. The recommended fats are olive oil, linseed oil, avocado oil, butter, coconut oil, cheese and animal fats. Note that the American Heart Association has recently warned that coconut oil is loaded with saturated fats and can lead to elevated LDL / bad cholesterol levels. A keto diet can be followed without using coconut oil. Low to moderate amounts of protein such as fish, eggs, seafood, poultry and meat are also allowed. Small amounts of low-carbohydrate vegetables are also allowed: green leafy vegetables, broccoli, cauliflower, Brussels sprouts, cabbage, cucumber, celery, tomatoes, peppers, zucchini and herbs. Although calorie counting is not involved, carbohydrates should be carefully monitored to maintain the condition of ketosis.
In my weight loss consulting experience, a significant decrease in a group consisting of macronutrients (carbohydrates, fats and proteins) is very difficult for most people to follow in the long run. And, many studies show that what is most important for the success of long-term weight loss is compliance. In general, for most people trying to lose weight, I do not recommend too high or low diets in specific macronutrient groups. There are more simple and balanced approaches to weight loss. There is plenty of evidence to suggest that having a more balanced diet, while reducing calories, can help you lose weight.
Some people prefer a very restrictive, long-term diet and can adhere to it. For a small percentage of people, the keto diet can be a good choice.
Side effects are possible after a keto diet, such as the "keto flu": fuzzy thoughts, nausea, fatigue and headaches during the first 4-5 days, as your body starts to adapt to your new way of eating. People may also suffer from hypoglycemia / hypoglycemia, dehydration, nutritional deficiencies, kidney stones and gastrointestinal problems such as constipation. Vitamin and mineral supplementation is recommended. There are premaditional specific vitamins ketogenic.
Here are some recipes adapted to keto:
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Peppers stuffed with chicken and cheese
Servings: 8
ingredients:
- 4 large washed green peppers
- 3 cups of shredded chicken bad
- 5 tablespoons of olive oil
- ½ cup grated cheddar cheese
- ½ cup mayonnaise
- 4 tablespoons cream cheese
- 8 ounces of salsa verde
Instructions:
- Preheat the oven to 425 degrees. Cut the peppers in half lengthwise and remove the seeds. Arrange the pepper halves in a baking dish.
- Mix shredded chicken, mayonnaise and cream cheese. Season with salt and pepper.
- Fill the pepper with the chicken mixture
- Sprinkle peppers generously with olive oil. Garnish with grated cheese.
- Bake for 20-30 minutes or until they are cooked to your taste.
Nutritional information:
- Calories: 320
- Net carbohydrates: 5 (total fiber)
- Protein: 15 grams
- Fat: 25 grams
- Sodium: 350 mg
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Tacos with naked fish
Servings: 2
ingredients:
- 1 cup of cabbage salad mix
- ¼ cup chopped fresh cilantro
- 1 green onion, sliced
- 1 teaspoon chopped and seeded jalapeno pepper
- 4 teaspoons of canola oil, divided
- 2 teaspoons of lime juice
- ½ teaspoon ground cumin
- 1/2 teaspoon salt, divided
- ¼ teaspoon of pepper, divided
- 2 tilapia fillets (6 ounces each)
- ½ ripe avocado, peeled and sliced
Instructions:
- Place the first four ingredients in a bowl; mix with 2 teaspoons of oil, lime juice, cumin, ¼ teaspoon of salt and 1/8 teaspoon of pepper. Refrigerate until the service.
- Blot the fish fillets with paper towels; sprinkle with remaining salt and pepper. In large nonstick skillet, heat remaining oil over medium-high heat; cook the tilapia until the fish begins to loosen easily with a fork, 3 to 4 minutes on each side. Garnish with cabbage salad and avocado.
Nutritional information:
- Calories: 300
- Carbohydrates: 5 grams
- Protein: 30 grams
- Fat: 18 grams
- Sodium: 715
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