Keto Diet Recipes for Weight Loss

Keto Diet Recipes for Weight Loss

Topics:

• What is the keto diet
• What keto diet consist of
• What to avoid in the keto diet
• What is the benefit of the keto diet
• Final Thoughts

What is the keto diet:

The ketogenic diet or keto diet, in short, is a diet system that contains a low amount of carbohydrates, moderate protein, and a high amount of fats.

The Keto diet history starts in the 1920s when doctors use it to treat cases such as epilepsy and diabetes and nowadays a lot of folks used it for losing weight intentionally.

Ketosis is a process that happens when the human body burns the stored fats instead of sugar as the main source of energy and breaks the fats into ketone bodies, this process is triggered when eating the keto diet.

When you eat fewer carbohydrates, the human body starts to burn fat for energy, then the human body will be in a metabolic state called ketosis, and the liver will turn fat into small energy molecules called ketone, which will be used as energy by human body organs.

What the keto diet consists of:

• With the keto diet, you need to stay at low carbohydrates as possible it’s recommended to stay below 50 grams of net weight of carbohydrates.

• The Keto diet should contain food with low carbohydrates such as meat, fish, seafood, cheese, egg, and vegetables.

• With the keto diet, you need to avoid high-carbohydrate food such as bread, potatoes, rice, and sweets.

• Meat with a keto diet can include beef, lamb, organ meat, poultry, sausage, and tofu, extra firm.

• Keto fish choices include salmon, sardine, mackerel, herring, cod, halibut, anchovies, crab, lobster, shrimp, squid, and tuna.

• Eggs are included with the keto diet as it is vegetarian friendly try them fried, boiled, in an omelet, poached, and scrambled

• All vegetable that is grown above ground are keto-friendly and includes non-starchy vegetables, such as leafy green and crunchy salad veggies such as cucumber, celery, and radishes, and others such cauliflower, cabbage, avocado, broccoli, zucchini, spinach, asparagus, kale, green beans, and Brussel sprout.

• Most of the tart fruits are keto friendly such as berries, lemon, lime also melon for the high-water content includes blackberry, coconut, raspberries, strawberries, plum, kiwi, cherries, blueberries, clementine, peach

• Nuts and seeds with low carbohydrates are suitable for the keto diet such as pecan, Brazil nuts, macadamias, hazelnuts, walnuts, peanuts, almonds, pistachios, pine nuts, and cashews.

• Avoid all types of sugary snacks such as donuts, potatoes, and chocolate bars.

• Cheese, whole-milk Greek yogurt, cream, and butter are considered keto-friendly dairy options but avoid drinking a great amount of milk with the keto diet since the milk will increase the sugar level in your blood, instead, you can add milk to tea or coffee.

• Sauces can be added to the keto diet such as butter, cream, cream cheese, mayonnaise, olive oil, bearnaise, vinaigrette, coconut oil, hot sauce, and mustard.

• Natural oil is friendly and safe to use with the keto diet such as olive oil, ghee, avocado oil, almond oil, peanut oil, sesame oil, and fish oil.

What to avoid in the keto diet:

• It’s highly recommended to avoid all kinds of industrial seed or vegetable oils such as corn oil, soy oil, safflower oil, sunflower oil, and cotton seed oil.

• All sugary food must be avoided when implementing the keto diet such as soda, candy, sports drinks, cookies, biscuits, desserts, cakes, pastries, sweetened yogurt, ice cream, and breakfast cereals.

•  Sugary fruits need to be avoided with keto diets such as bananas, grapes, and mango.

• It’s tricky that most savory products contain sugar such as ketchup, pasta sauce, and salad dressing, it should be avoided therefore you need to read the product label carefully before use.

• Natural sweeteners such as honey, maple syrup, and agave are sugary by nature and need to be avoided.

• Starchy food such as bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes, cereal, porridge, oatmeal, and muesli will become sugar once digested and need to be avoided with the keto diet.

• Coffee if needs to be sweetened you can use non-caloric sweetener instead of sugar or you can use a small amount of milk or cream, and stir in butter, and coconut oil.

• Most tea is carbohydrate-free such as black tea, green tea, orange pekoe, mint, or herbal, and you to avoid sugar or use non-carbohydrate sweeteners.

What is the benefit of the keto diet:

• The main benefit of the keto diet is weight loss as it will help to reduce the insulin level, and this will cause the body to start to burn fat for energy instead of sugar.

• Keto diet reduce appetite as you consume fats equal to the quantity of protein and carbohydrate which let you feel satisfied for long period, as keto diet transforms your body into the state of ketosis which controls the body hormones such as insulin, cholecystokinin, ghrelin, and leptin which influence the feeling of hunger.

• Keto diet can protect you from unpleasant symptoms caused by inflammation such as pain, joint stiffness, swelling, and fatigue, as the keto diet will produce ketones which are strong anti-inflammatory chemicals.

• The reason of keto diet is helping to protect from inflammation, is that its focuses on anti-inflammatory food such as eggs, olive oil, coconut oil, avocados, fatty fish, spinach, blueberries, garlic, and nuts.

• Keto diet will help to reduce cholesterol and triglyceride even with losing weight, but it varies from person to person.

• Keto diet is used basically as diabetes treatment as it will eliminate the rise of sugar and carbohydrate which are the main reason for high blood sugar and obesity.

• The ketosis process will burn fat for energy instead glucose and carbohydrates which will prevent fats from being stored in your body and eventually insulin production will reduce.

• Keto diet has a notable effect on high blood pressure, keto diet people who suffer from high blood pressure manage to control their blood pressure more effectively than others who implement other types of low-fat diets.

• Keto diet produces ketones which are natural neuroprotective antioxidants that will help to maintain a healthy brain and prevent neurovegetative diseases such as Alzheimer’s and Parkinson’s.

• Studies shows that the keto diet can help to reduce or mitigate migraine, reduce frequent headache, and the consumption of treating drugs.

• Keto diets according to some studies prove that they can be used as a cancer treatment to cancer such as brain tumors, prostate, colon, pancreatic, and lung cancer.

Final Thoughts:

Everyone should take care of their health, especially after the age of 40, and to maintain a healthy lifestyle, living a healthy lifestyle means being more active, more focused, and more productive for ourselves, our families, our community, and the global world as well.

If you suffer from a health issue, obesity, diabetes, or body disorder, implementing the keto diet will help you to improve your lifestyle and your health as well.

I hope you found this article useful and helpful for you, and from the bottom of my heart, I wish to a wonderful healthy life.

Stay safe and healthy

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