Recipes To Help You Start Your Ketogenic Diet

KIM Kardashian, Halle Berry, Gwyneth Paltrow and Megan Fox are all fans of the ketogenic diet.

Developed in the 1920s, the ketogenic diet to help patients suffering from epilepsy, it's slowly become the diet for managing fat loss, PCOS, diabetes, Parkinson's disease and even some cancers. Here's how it works...

 Keto involves eating lots of "good" fats and keeping sugar consumption down to an all-time low>Getty - Contributor>4
Keto involves eating lots of "good" fats and keeping sugar consumption down to an all-time low

 

What is the keto diet?

The keto diet involves eating lots of "good" fat, to curb hunger pangs, while cutting out carbs and eating moderate amounts of protein.

It's said to boost energy levels and help speed up weight loss.

The diet is based on ketogenesis, which is when you eat fewer carbs to starve the brain of glucose - forcing the body to tap into its reserve source of ketones, which the liver produces from fat stores.

It takes about three days of following the diet to bring on ketogenesis.

Fat should make up 60-80 per cent of the dieter's total calories consumed, while protein makes up 10-15 per cent, and carbs less than 10 per cent.

Dieters should also cap their calories at 1,800-a-day - while it can be adapted to suit vegetarian and vegan lifestyles.

If it sounds like Atkins, it's not far off - the main difference being the limiting of protein.

 It's been found to be super effective at helping shift body fat>Getty - Contributor>4
It's been found to be super effective at helping shift body fat

Does the keto diet work?

The keto diet is popular with celebs like actress Megan Fox, singer Rihanna and Victoria's Secret model Adriana Lima.

It's been brought back into the public eye recently because Kim Kardashian followed a similar plan to lose her post-baby weight.

In 2017, a study found that the ketogenic burned TEN TIMES more fat than a standard diet, even without exercise.

 

 Victoria's Secret model Adriana Lima is said to be a fan - and it's obviously working for her>Getty Images - Getty>4
Victoria's Secret model Adriana Lima is said to be a fan - and it's obviously working for her

What can you eat on the keto diet?

Healthy fats promoted on the keto diet include salmon, avocado and nuts.

Eggs would be a key part of your diet, as would green veggies like kale, spinach and cucumber.

Dieters have to cut out all grains, bread, booze, chocolate and pasta - as well as root vegetables, bananas and other high carb fruits.

The good news is that some cheese, butter, olive oil and even bacon are still on the cards.

If you're just getting started, it's a good idea to reduce your carb levels slowly - rather than going from a high carb diet to completely cutting it out.

 It's a lot harder to do on a plant-based diet, but it's not impossible>Getty - Contributor>4
It's a lot harder to do on a plant-based diet, but it's not impossible

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What are the best keto diet recipes?

To give you an idea, these are some sample keto recipes...

  • BREAKFAST: 2 eggs, half an avocado and 1-2 tbsp olive oil

  • 2 eggs with 4 bacon rashers and grilled tomatoes
  • Egg, tomato, basil and goats cheese omelette
  • Sugar free yoghurt with natural peanut butter, cocoa powder and stevia.
  • LUNCH: Baked chicken served with fried bacon, shredded lettuce and grated Parmesan cheese

  • Fried salmon served with broccoli, butter and grated cheddar cheese
  • Grilled aubergine, courgette, black olives, almonds, leafy greens, lemon juice and cheddar cheese - dressed with olive oil.
  • DINNER: Rib-eye steak served with 2 cups of spinach, wilted in coconut oil, and a handful of macadamia nuts

    Source : https://www.thesun.co.uk/fabulous/5251747/keto-diet-best-ketogenic-recipes-meal-plan-aid-weight-loss/

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