The ketogenic diet, also called keto, is a diet that consists of consuming a lot of lipids (fats) and very few carbohydrates (sugars).
This high-fat diet goes against all preconceived ideas about nutrition, yet it would be very effective for losing weight and staying in good health.
How does the ketogenic diet work and how to implement it on a daily basis? Discover our advice on the ketogenic diet, as well as a week of keto menus specially selected by our dietician. we will try know all about Ketogenic diet and for more about it follow us at healthy recipes inspiration
Ketogenic diet: what is it?
The ketogenic diet is a fairly specific diet which consists of consuming mainly dietary fats. Contrary to what one might imagine, this diet, very rich in lipids, would have numerous benefits for health and for the figure.
The ketogenic diet (or keto diet) goes against current nutritional recommendations, since it consists of consuming more than 80% of daily energy intake in the form of lipids. Proteins, for their part, must represent 12 to 15% of the total energy intake. Finally, carbohydrates only provide 2 to 10% of total energy. Normally, carbohydrates are the main source of energy for the body while fats are a secondary source of energy.
These constraints are leading to profound changes in daily diet. The objective is to cause the activation of a secondary metabolic pathway to produce more stable and less harmful energy: ketogenesis.
Foods allowed in the ketogenic diet (keto foods)
- Vegetal oils ;
- Butter ;
- Oilseeds;
- Meats;
- Fish;
- Eggs;
- Tofu and soy;
- Low-sweet green vegetables;
- Citrus;
- Berries;
- Dairy products.
Foods prohibited on the ketogenic diet
- Starchy foods;
- Cereals ;
- Pain ;
- Cakes, biscuits, pastries;
- Sugar and sweet products;
- Prepared meals and processed foods;
- Chocolate ;
- The majority of fruits;
- Sweet vegetables: beets, carrots;
2 keto recipes to lose weight
Here are the recipes for our two favorite dishes from the keto diet week above.
recipe for avocado stuffed with cream cheese and nuts
This recipe is ideal as part of the ketogenic diet since it provides a concentrate of high quality fatty acids. Indeed, avocado is a source of Omega 9 while walnut oil and walnuts are two invaluable sources of Omega-3. The stuffed avocado is therefore a concentrate of energy to start the day well and boost the brain and metabolism.
Ingredients for 2 people
- 1 ripe avocado
- 40 g of fresh cheese
- 20 walnut kernels
- 5 ml of walnut oil
- A few sprigs of chives
- Juice of half a lime
- Salt pepper
Preparation
- To make this recipe, start by finely chopping the chives then crushing the nuts.
- Then, cut the avocado in half and remove the pit. Using a spoon, scoop out a little avocado flesh to leave more room for the stuffing.
- In a salad bowl, mix together the removed avocado flesh, cream cheese, crushed walnuts, chives, walnut oil and lemon juice. You should obtain a homogeneous stuffing, but not a mush-like appearance. Salt and pepper to your liking.
- Finally, place this stuffing in each of the two avocado halves then enjoy without delay
Ketogenic diet: recipe for sea bream ceviche with citrus-flavored oil
Ceviche is a very interesting dish, as it is a source of lean proteins, essential amino acids and quality lipids. Here, it is the citrus fruits that subtly cook the fish for a very fragrant result. In this recipe, the sea bream can be replaced by another white fish of your choice and the orange can be replaced by lime. For a complete dish, you can include cucumber and tomato.
Ingredients for 1 person
- 150 g of sea bream;
- 2 tbsp. tablespoon of olive oil;
- 1/2 shallot;
- 15 coriander leaves;
- The juice of half an untreated lemon + zest;
- The juice of half an untreated orange + zest;
- Salt pepper.
Preparation
- To make this ceviche recipe, start by finely chopping half the shallot then chop the coriander. Wash then squeeze the half lemon and half orange. Take the zest from the citrus fruits.
- Then, cut the sea bream into 1cm cubes. Then, in a bowl, place the sea bream and cover it with the citrus juice. Then add the shallot, coriander, then the olive oil and the zest. Salt and pepper to your liking. Be careful to measure the zest according to your taste to avoid the dish being too strong.
- Cover and leave in the refrigerator for 1 to 2 hours so that the citrus juice cooks the fish.
- Finally, roughly drain the fish to rid it of a little excess citrus juice then enjoy the ceviche chilled.
