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As a cooking professional, the best thing is to meet many people, share their experiences with different diets and get straightforward information on their food trends.
Recently, I met a foodie who was following a ketogenic diet and who inspired me to talk about this relatively new and unknown diet of many people.
The ketogenic diet, also known as the "keto" diet, is low in carbohydrates, fat, a diet that offers many health benefits. Recent studies have shown that this diet helps you lose weight and improve your overall health.
It has also been proven that the keto diet is beneficial against diabetes, cancer, epilepsy and Alzheimer's disease.
This diet involved a drastic reduction of carbohydrates and its replacement with fat. This reduction of carbohydrates puts your body in a metabolic state called "ketosis", in which your body becomes incredibly effective at burning fat in energy.
It also converts fats into ketones in the liver, which can provide energy to the brain. Ketogenic diets can result in mbadive reduction in blood sugar and insulin. This, coupled with an increase in the number of ketones, has many health benefits.
You must stick to a list of diets to avoid foods high in carbohydrates.
Here is a list of foods to reduce or minimize. eliminated with a ketogenic diet.
Sweet foods: sodas, fruit juices, smoothies, cakes, ice cream and sweets.
Cereals or starchy foods: products made from wheat, rice, pasta and cereals.
Fruit: All fruits except small portions of berries such as strawberries and blueberries.
Beans or Legumes: Peas, Red Beans, Lentils and Chickpeas
Root and Tuber Vegetables: Potatoes, Sweet Potatoes and Carrots. [19659002] Low fat or diet products: These products are highly processed and often rich in carbohydrates.
Some condiments or sauces: They often contain sugar and unhealthy fats.
Unhealthy fats: limit your consumption of processed vegetable oils and mayonnaise.
Dietary foods without sugar: they are often high in sugar alcohols, which can fa fet ketone levels in some cases. These foods also tend to be highly processed.
Now, what you are allowed to eat in a keto diet.
Meat: red meat, steak, sausage, chicken and turkey
Oily fish: such as salmon, trout, tuna and mackerel, royal fish.
Eggs: Look for whole pastured or whole omega 3 eggs.
Butter and cream: Look for grbad-fed ones if possible
Cheese: Unprocessed cheese (cheddar, goat cheese, cream, blue or mozzarella).
seeds: almonds, walnuts, flax seeds, pumpkin seeds and chia seeds
Healthy oils: mainly extra virgin olive oil, coconut oil and avocado oil
Avocados: whole avocados or freshly made guacamole
vegetables: most green vegetables, tomatoes, onions and peppers.
Condiments: You can use salt, pepper and various healthy herbs and spices.
It is best to base your diet primarily on single ingredient ingredients. food.
Whatever diet you follow, there will always be negative aspects as well as positive points. It is important to understand them and minimize the side effects to get the maximum benefit. Adverse effects are mainly observed during the initial phase. A "keto flu" is often observed during the first weeks of this keto diet. Keto flu includes poor energy and mental functions, increased hunger, sleep problems, nausea, digestive disorders and decreased physical performance.
To minimize this, you can try a low carb diet during the first few weeks to teach your body to burn more fat before eliminating carbohydrates. The Keto diet also alters the water and mineral balance of your body, so it may be helpful to add salt to your meals or take mineral supplements.
Note: It is important to consult your doctor before going on a diet. to carefully badyze if the plan suits you without serious side effects.
Chicken with Goat Cheese
with Goat Cheese
Ingredients
Chicken Breast 500 gm
Goat Cheese 4 tbsp. Soup
Olive oil 1 tbsp. Soups
Broccoli, florets ½ cup
Asparagus 3 to 4 petals
Garlic 2-3 cloves
Tomato, cut ¼ cup
Salt to taste
Black pepper to taste
Method:
Wash and cut chicken in 1-inch cubes and sprinkle with salt and pepper and set aside. ] In a heavy-bottomed skillet, heat oil over medium heat, sauté chicken in light brown color and stir to cook evenly.
Add moisture and cook the chicken until the chicken is no longer pink.
Remove it from the pan and keep to one side covered with aluminum foil.
Add small broccoli and asparagus tips to the pan and cook on medium-high heat for about a minute.
Add chopped garlic, add tomatoes, milk and cheese, cook covered over medium heat until cheese begins to melt.
Add chicken and mix all ingredients well.
Adjust the seasoning. and serve hot, with a little extra cheese on top.
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