The keto diet uses a lot of fat and proteins – carbohydrates are hardly eaten in this diet. We’ll tell you everything wants to know about the keto diet and have prescriptions for the morning, noon and night.
In Today’s Article, We Will Discuss “Keto Diet Recipes For Beginners + Full Day Eating Plan”
Table Of Content
- What Is The Keto Diet?
- Why Low Carb?
- Top 3 Healthy Fats
- High 4 Carbohydrates
- Good To Know
- Ketogenic Diet For Vegetarians
- Frequently Asked Questions
1 What Is The Keto Diet?
It is a subcategory of low carb diet, also called a fat diet. For Keto, the rule of thumb is 60F / 35P / 5KH. It means that 60% of the calories should come from fat, 35% from proteins and 5% from carbohydrates. The carbohydrate intake of max. 50 g per day must not be exceeded.
2 Why Low Carb?
Carbohydrates are vital to your metabolism. But over-inflating your blood sugar levels and promoting fat storage. To lose weight, you have to start with carbohydrates.
3 Our Top 3 Healthy Fat Suppliers
Omega-3 fatty acids and MCT fats have many beneficial properties for the diet and should be the focus of choice in fats. Organic is the first choice because the composition is much better!
Top 3 Healthy Fat Suppliers
I) From Meat To Milk
For all products from animals, the content of omega-3 fatty acids is highly dependent on the diet. The animals enrich the excellent fatty acids from the fresh grass in meat and milk. Therefore, they pay attention to grazing or grass feeding.
Lard is ideal for frying and bacon contributes with numerous flavors an irresistible aroma, while it is rich in good fatty acids.
Butter and cream are the only animal fats that have medium-chain fatty acids that can be rapidly converted into ketones. They are mild, versatile and serve as a natural flavor enhancer.
High-fat marine fish such as sea eel, mackerel, sardine, salmon or herring are particularly rich in omega-3 fatty acids. Also with them comes the content of fatty acids from the food.
Targeted and species-appropriate feeding can produce excellent levels of suitable fatty acids. On the other hand, fish that are not appropriately fed in aquaculture is relatively weak.
Make sure fish & seafood are caught in an environmentally friendly manner, recognizable by the MSC seal.
III) Vegetable Oils
Two aspects make up an edible vegetable oil: the ratio of omega-3 to omega-6 fatty acids and the content of MCT fats. In cold-pressed oils are still all good ingredients such as vitamins.
Coconut oil from organic products is the first choice for frying and baking in addition to lard. Olive oil is used mainly in the cold kitchen or as a condiment dripped over dishes.
With its high content of oleic acid, it regulates fat metabolism and reduces the proportion of toxic fats.
So also avocado oil: It consists of half of the oleic acid. Vegetable and mushroom dishes, salads and soups give the oil a nutty touch. Nut oils from whale, hazelnut or macadamia nut are also suitable for cold cooking, but not for heating.
- They contain a balanced mix of healthy fats.
- Even a few drops refine salads, soups and vegetable dishes.
- The unmistakable taste of linseed oil goes well with vegetables, salads, and soups.
- Linseed oil must not be heated.
- Its ratio of omega-3 to omega-6 fatty acids is almost perfect for human metabolism at 6: 1.
4 Our Top 4 Carbs Suppliers
If carbohydrates, they should come from vegetables and fruits and less from grain, potatoes and Co. Here are the sources of sugar, which fit perfectly into an LCHF diet:
Top 4 Carbs Suppliers
Contains essential vitamins and minerals that are irreplaceable in an LCHF diet. Also, it provides you with other healthy substances, such as antioxidants. It is particularly true for richly colored fruits such as berries, papayas or apricots.
Easy to remember: the sweeter the fruit, the less suitable it is for a ketogenic diet. Make sure to consume fruit as unprocessed as possible, because sugar is often added during processing. The sound is also frozen fruit because it is harvested in optimal ripeness and tastes delicious.
Cucumber contains many vitamins, minerals, and the bases that are particularly important in the ketogenic diet. The daily allowable amount of carbohydrates should be covered mainly by vegetables.
All types of cabbage, lettuce, cucumbers, spinach, tomatoes, asparagus, broccoli, eggplant, zucchini, peppers, onions and mushrooms you can eat without worries. Use the high-fat content of avocado and olives.
Frozen vegetables are a healthy and practical alternative to fresh produce. But you are reluctant to root vegetables because plants store carbohydrates in roots and tubers.
Although they provide high-quality protein, especially lentils and chickpeas also contain many carbohydrates. If it’s supposed to be legumes, it’s better to dodge peas and beans, which are lower in carbs.
IV) Flour Alternatives
Can replace pure carbohydrate carriers such as sugar, potatoes, rice and cereals which are not very suitable for keto nutrition. As a flour substitute is almond flour, which contains only about 6 g of carbohydrates per 100 g. For pastries, you can use it with sweetener.
Other flours or ground flax seeds, pumpkin or pine nuts are a good substitute for cereal flour.
5 Good To Know
Ketoseeinstieg By Fasting
A quick introduction to ketosis can be achieved by fasting for two days. The carbohydrate stores in our body only last for about a day, after which our metabolism switches to the burning of fat from the fatty tissue.
Part of this fat is then converted into ketone bodies and released to the blood.
Ready-made sauces, yogurts, and juices often contain carbohydrates that you would not expect there. Even in roast and Bockwurst, ready-bought meatballs and fish dishes and of course in all breadcrumbs they are.
Legumes and sweet fruits also contain considerable quantities. Caution: Beer also contains carbohydrates.
6 Ketogenic Diet For Vegetarians
Coconut and olive oil, avocados, nuts, eggs, and dairy products The selection increases when fish and seafood are allowed on the table.
If all animal products fall away, it becomes more difficult: legumes as a source of protein are too high in carbohydrates, and fermented soy products are better for vegans.
Avocado, hemp, coconut, flax, olive oil, Butter, ghee, clarified butter, Nut oils (walnut, hazelnut, macadamia nut oil)
Eel, herring, salmon, mackerel, Shrimp, crabs, Shellfish
Preserves In Olive Oil (Sardines, Tuna)
fat bones broth Poultry with skin (chicken, duck, goose, turkey) Lamb, beef, pork, game
Salami, chorizo, ham, bacon
Fatty cheese, Cream, cottage cheese
Nuts And Seeds
Hazelnuts, macadamia nuts, Chia seeds, flax seeds
all types of cabbage, sauerkraut, all leafy lettuce, artichokes, eggplant, avocados, spring onions, cucumber, leek, chard, Oliven, paprika, mushrooms, Radish, celery, Asparagus (green, white), spinach, tomatoes, zucchini
Apples, Apricots, prunes, Berry, pomegranates, Grapefruit, oranges, Litchis, Papayas, Herbs, spices, seasonings
All Types Of Herbs
Mayonnaise, aioli, sauce bearnaise, Pesto, tomato paste, sugar-free mustard (mustard powder)
eggs, Dark chocolate (at least 80% cocoa content)
Fill Mineral Tanks
Once the ketosis is reached, it comes first to increased excretion of some minerals together with water. Equal the impending mineral deficiency best by meat or vegetable broth.
Eat plenty of vegetables to provide enough magnesium that is needed for almost all of your body’s biochemical functions.
Especially at the beginning of the conversion, the desire for sweets can be dominant. Small consolation: The desire gradually passes. If it can not be otherwise, sweet initially with suitable sweeteners such as Xucker or xylitol.
But try to do without it gradually. Treat yourself now and then to a piece of dark chocolate with 80% cocoa content.
No Desire For Breakfast
The perfect drink for breakfast deniers: Bulletproof Coffee. This coffee enriched with butter and coconut oil provides you with energy until noon. Not only does it fill you up, but it also catapults you into a great day.
Acids And Bases
To keep the ph cost fixed in the blood, ketones, which are chemically acids, must be balanced accordingly with bases. Vegetables and vegetable broths are good base suppliers.
At the same time increased protein intake, the amount of acid in the blood continues to increase, and the base supply via the food is then often not enough.
Keto And Alcohol
Alcoholic drinks are not generally taboo. On beer, you should do without but better, here hide many carbohydrates. But a glass of dry white wine is allowed, as well as a high percentage if there are no sweet liquors. Try a vodka or gin mixed with a large glass of mineral water and some lime juice.
Keto On The way
In the restaurant, you can omit the usual “satiety side dishes” such as pasta, potatoes, rice or bread. Eat a fried fish or a steak with a big salad – but not with the usual dressings but better with oil and vinegar or lemon juice.
Of course, large vegetable portions – like cooked with plenty of butter – as a side dish top.
7 Frequently Asked Questions
What Is Ketosis?
It is a metabolic state in which the body relies on fat reserves for lack of carbohydrates to gain energy from it. The so-called ketones are formed in the liver.
What Happens With Ketosis?
Inevitably, glucose and thus lack of energy in the brain leads to massive hunger. Usually, you’re likely to give in to that hunger, give your body what it wants, and the energy deficit you need to lose weight will not be achieved.
However, if you are in the state of ketosis, your brain is not threatened with energy and the feeling of hunger is just gone. You will probably get along easily with two meals a day, without any snacks.
Positive Side Effect: The burning of ketones causes fewer oxygen radicals, which can cause damage, especially in the cell membrane.
The Ideal Ketone Concentration
Conveniently, a keto concentration in the blood in the range of 1 to 3mmol / l. Although ketones can be measured in the blood, a urine test is more natural. In the pharmacy, you get so-called Ketosticks, with which this measurement is possible.
The measured values? then also allow conclusions about the benefits? in the blood. Especially at the beginning of the conversion can thus be checked whether the reduction of carbohydrates is sufficient and ketosis is achieved.
If you start changing your diet, measure your ketone level daily in the morning. After a few days, you will notice an increase in ketone levels, the level of which depends on reducing the number of carbohydrates and the fat content in your diet.
In particular, coconut oil will ensure that the ketones rise. If this is not the case after about a week, look for hidden carbohydrates in your diet. Maybe your protein intake is still too high.
Then you may need to reduce the carbohydrates further to change your metabolism. After a few weeks of conversion, the excretion of ketones will diminish.
This does not mean that the concept does not work, but is instead a sign that your metabolism has adapted to the degradation of ketones, which is now mostly burned and no longer excreted.
Ketosis And Sports
- If you manage to maintain ketosis in the long term, the performance in sport also increases.
- Ketones ensure the energy supply of the muscles and the starvation feared by many athletes remains.
This sudden lack of energy is caused by the sharp drop in glucose concentration in the blood, without the energy deficit can be compensated for lack of ketones.
Ketogenic Diet Without Refeed?
- Similar to the well-known Cheat Day, Refeed Day is about replenishing the stores in the body, which regulates your appetite and reduces your food cravings.
- However, it’s not about how to uncontrollably cheat calories into you and eat fast food at Cheat Day, but replenish your carbohydrate storage in a controlled manner.
How Long Should I Take The Ketogenic Diet?
- There is no particular recommendation as to when you should diet. That depends on what goals you are pursuing.
- You can stay in the ketosis until you have reached your desired weight or a few weeks to increase your athletic success.
Recipes Suitable For A Ketogenic Diet
With keto recipes, the ratio of fat, proteins, and carbohydrates must be right so that your body can get into the so-called ketosis.
We’ve put together carbohydrate diet recipes for morning, afternoon and evening that meet the keto criteria. Of course, a little sweet should not be missing.
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