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The best part about being a culinary professional is getting together with different diets and getting feedback directly on their eating trends.
Recently I put a foodie, who was a ketogenic diet and that inspired me to write about this relatively new diet, unknown to many people.
Ketogenic diet also known as 'Keto' diet is a low carb, high fat diet that offers many health benefits. In recent studies, this diet has been proven to help you lose weight and improve your overall health.
Keto diet has been proven to be beneficial against diabetes, cancer, epilepsy and Alzheimer's disease.
This diet involves drastically reducing carbohydrates and replacing it with fat. This reduction in your metabolic state is called 'Ketosis', while your body becomes incredibly efficient at burning fat for energy.
It also turns into cigarettes in the liver, which can supply energy for the brain. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This along with increased ketones has numerous health benefits.
With any diet plan you must stick to list of foods – to avoid any food that is high in carbs.
Here is a list of foods that have been reduced or eliminated on a ketogenic diet.
Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, and candy.
Gold starches: Wheat-based products, rice, pasta, and cereal.
Fruit: All fruits, except small portions of berries like strawberries, and blueberries.
Beans or vegetables: Peas, kidney beans, lentils, and chickpeas.
Root vegetables and tubers: Potatoes, sweet potatoes, and carrots.
Low-fat or diet products: These are highly processed and often high in carbs.
Some condiments or sauces: These often contain sugar and unhealthy fat.
Unhealthy fats: Limit your intake of processed vegetable oils and mayonnaise.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Now you are allowed to eat in keto diet. You should base most of your meals around these foods.
Meat: Red meat, steak, sausage, chicken and turkey.
Fatty fish: Such as salmon, trout, tuna and mackerel, king fish.
Eggs: Look for pastured or omega-3 whole eggs.
Butter and cream: Look for grass-fed when possible.
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
Nuts and Seeds: Almonds, Walnuts, Flax Seeds, Pumpkin Seeds, and Chia Seeds.
Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, and peppers.
Condiments: You can use salt, pepper and various healthy herbs and spices.
It is best to base your diet on the whole, single-ingredient foods.
Whatever diet plan you would follow, there will always be negatives along with the positives. It is important to understand and minimize the benefits. Mainly the side effects are observed during the initial phase. Keto flu is often observed during the initial weeks of this diet. Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and decreased exercise performance.
To minimize this, you can try to reduce your weight loss to your body. Keto diet supplements the water and mineral balance of your body, so adding extra salt to your meals.
Note: One of the most important things to do is to consult your doctor in your diet.
Skillet chicken
with goat cheese
Ingredients
Chicken breast 500 gm
Goat cheese 4 tbsp
Olive oil 1 tbsp
Broccoli, ½ cup florets
Asparagus 3-4 stalks
Garlic 2-3 cloves
Tomato, chopped 1 cup
Milk ¼ cup
Salt to taste
Black pepper to taste
method:
Wash and cut the chicken into 1-inch cubes and sprinkle salt and pepper and keep aside.
In a heavy skillet heat oil over medium heat, sauteed chicken to light brown color, stir to cook evenly.
Add some moisture to the chicken until no longer pink.
Remove from skillet and keep aside covered with aluminum foil to keep aside.
Add small broccoli florets and asparagus spears to the skillet and cook over medium high heat for about a minute.
Add chopped garlic and stir in tomatoes, cheese and milk, cook covered over medium heat until cheese begins to melt.
Stir in chicken and stir all ingredients.
Adjust the seasoning and serve hot, with some additional cheese on top.
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