How to Start Keto Diet?

Before starting a new way to eat, it is important to consult a nutritionist or your trusted doctor to see if there are no physical problems that can be aggravated by a low-carbohydrate diet.

After making sure there are no pre-existing problems, prepare to eat differently, but still with lots of flavor and variety. To begin to change your eating habits, you must first know which foods can be eaten and which ones cannot. Let's read about them:


Foods Allowed in Ketogenic Diet

Within the list of foods allowed it is easy to find numerous options to prepare tasty and very nutritious dishes.

  • Red and white fish, poultry and meat (chicken and pork)
  • Eggs
  • Ham, bacon, sausages
  • Healthy oils (coconut, extra virgin olive oil with dark glasses and maximum acidity of 0.5%)
  • Cheeses in general
  • Milk cream
  • Yogurts without sugar
  • Oilseeds in general (Brazil nuts, cashews, walnuts, almonds, peanuts)
  • Vegetables that have low amounts of carbohydrates (fibrous carbohydrates)
  • Coffee and teas sweetened with Stevia or Xylitol


As we can see there are many food options, so there is no possibility of starving by creating different dishes combining these products.

Prohibited Foods in the Ketogenic Diet

  • Rice, beans, soybeans, corn
  • Pasta and breads in general that are made from white flour / wheat
  • Fruit containing high sugar levels
  • Sweets
  • Processed, Canned and Processed Foods
  • Cereals in general
  • Box juice
  • Soft drinks (no type)
  • Energetic
  • Roots that contain carbohydrates (cassava, potato, mandioquinha)
  • Tapioca

Ketogenic Diet Menu:

As you have seen, foods are allowed in large numbers and basically just combine these products to produce your meals.
If you are starting this new form of food now and you have no idea where to start, here are some menu tips that we separate so you can start the ketogenic diet:

Breakfast
Option 1: Eggs With Bacon + Natural Yogurt
The best breakfast is the one that contains proteins of high biological value, which will sustain the body until the next meal and give a feeling of satiety. Unlike many people think, bacon is very healthy and, along with eggs, are the perfect combination of good fats with protein. Consume yogurt only if you need to "drink" something in the morning. Remember to use butter (never margarine) or coconut oil to prepare the eggs or fry them in the same bacon fat.

Unlike the media, there is NO SCIENTIFIC EVIDENCE that saturated fats harm health or increase blood pressure.

Option 2: Omelette with Tomato + Chestnuts + Ham

Beat 2 to 3 eggs in a bowl, seasoning to your liking. Sauté the tomatoes with a little onion, place the chopped ham, throw the seasoned egg mixture and cook on both sides. Before finishing cooking, add Pará Chestnut and a good appetite!

Lunch
Option 1: Fillet of Fish in Butter + Broccoli Sautéed + Avocado
Season the fish fillets to your liking and fry them lightly in the butter. Sauté the broccoli over low heat with a little coconut oil. Serve the filet with broccoli and half an avocado that you can season with olive oil, lemon and tomato or simply eat along with the fish. 
Note: Brazil is the only country that eats sweetened avocado, it is easy to get used to eating it salty).

Option 2: Pork Ribs + Spinach Puree + Green Salad

Pork is considered more nutritious than chicken, in addition to being tastier. Prepare the grilled pork ribs or in the oven. Make a puree spinach by cooking the greens then passing on a processor and incorporating a little cream milk to give it creaminess. Make a generous green salad and season with olive oil, lemon and spices to your liking.

Dinner
Option 1: Roasted Chicken Thighs + Broccoli in Butter + Avocado
Season the chicken thighs to your liking and place to roast. Prepare the broccoli by braising the butter and serve with half an avocado. If you want you can season the avocado to your liking and still add some crushed almonds.

Option 2: Grilled Beef with Olives + Green Salad

Season the ground beef to your taste and saute along with pieces of black (or green) olive and chunks of green, red and yellow peppers. Make a green salad with the leaves of your preference and season with lemon and olive oil.

Options for Morning and Afternoon Snacks
=> Almonds, walnuts, Brazil nuts, cashew nuts 
=> Mines or rennet cheese 
=>  Avocado 
=>  Green tea 
=>  Sugar-free natural yogurt

Ideas Of Ketogenic Desserts
As much as we diet and want to be with the body zeroed in fat, we miss eating a sweet, and it is possible to do this without leaving outside the ketogenic diet.

Gelatine Mousse With Yogurt

Ingredients

** 2 boxes of diet gelatine in taste of your choice 
**  2 cups of flavored skimmed yogurt

Preparation:

=> Prepare the gelatins according to the packing instructions, but to be more consistent, decrease the amount of water. Let the gelatin harden in the refrigerator and then whisk in the blender by adding the yogurt. Beat well until mousse consistency. To make it even more tasty add fruit to your taste like strawberry, peach and kiwi.

Chocolate cream

Ingredients:

** 1 can of cream without milk 
**  3 tablespoons of cocoa powder 
**  Sweetener to taste

Preparation:
Put the cream in a saucepan and heat over low heat adding the cocoa and the sweetener. Stir often and when filling, turn off the heat and allow to cool. This cream is very consistent and can be consumed alone or as a cover of a fruit salad (remember to choose fruits with low sugar content - fructose).

As you've noticed, the ketogenic diet is a healthy way to feed yourself and induce the body to do what it already knows: burn fat!
In addition, you will be eliminating the carbohydrates from your food, bringing more health and quality of life.



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