What to eat on a keto diet? Check out our proven weight loss recipes

The ketogenic diet , better known as the keto diet , has become one of the most popular ways to lose weight in recent years. Its effectiveness is based on a drastic change in the way the body obtains energy. Instead of relying on carbohydrates, the body switches to burning fat, which leads to weight loss. But how exactly does the keto diet work ? What are the health benefits? And what is a sample menu on the keto diet ? You will find the answers to these questions in our article.

What is the keto diet?

The ketogenic diet involves significantly reducing carbohydrate intake and increasing the amount of fat in the diet. In the classic keto diet, about 70-80% of calories come from fat, 10-20% from protein, and only 5-10% from carbohydrates. Thanks to this, the body enters a state of ketosis, a process in which it begins to burn fats as the main source of energy instead of glucose.

The ketogenic diet aims to change your metabolism so that your body uses fat instead of carbohydrates. In this process, your liver produces ketone bodies, which become an alternative source of energy. This is a very effective way to reduce body fat because in a state of ketosis, your body burns fat faster.

How to lose weight on the keto diet?

The ketogenic diet supports weight loss in several ways:

1. Fat burning : When the body does not have access to glucose, it starts burning stored fat, which leads to weight loss. Ketones created from fat are used as fuel for the body to function.
   
2. Reduced appetite : Increasing fat intake causes a feeling of fullness, which makes it easier to maintain a calorie-dense diet at a level that promotes weight loss.
3. Increased metabolism: Ketosis speeds up your metabolism and improves your body's ability to burn fat, especially around your belly.
   
4. Improved insulin levels: The keto diet lowers insulin levels, making it easier for you to burn fat and reduce fat storage in your body.

Is the keto diet healthy?

In addition to helping you lose weight, the ketogenic diet also has other health benefits, including:

• Improved blood sugar control : Ketosis lowers blood sugar levels, which is beneficial for people with type 2 diabetes.
• Reduces the risk of heart disease: The keto diet lowers LDL cholesterol and triglycerides, which benefits heart health.
• Increased energy and concentration : Ketone bodies are a stable source of energy for the brain, so you will improve your concentration and ability to think.
• Improved brain health: The keto diet is also being studied for its effects on brain health, including reducing the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.

How to prepare a menu on the keto diet?

The keto diet involves high fat, moderate protein, and very low carbs. Check out our sample menu for a day:

1. Breakfast: recipe for an avocado and cheese omelette : 2 eggs, 1/2 avocado, 30 g of yellow cheese, a few slices of bacon, seasonings to taste (salt, pepper, herbs). You can add butter or olive oil for frying. The fats from avocado and eggs are a great base to start the day.

2. Second breakfast: keto smoothie recipe : 1/2 avocado, handful of spinach, 1/4 cup coconut milk, 2 tablespoons peanut butter, a few drops of stevia. This smoothie will provide you with fat, fiber and a small amount of carbohydrates.

3. Lunch: Recipe for a chicken salad with olive oil dressing : 150 g grilled chicken, salad mix, cucumber, tomato, olives, 1/2 avocado, dressing of olive oil, mustard, garlic and apple cider vinegar. This salad is full of protein and healthy fats, so you will stay full for a long time.

4. Afternoon snack: nuts and cheese : a handful of nuts (e.g. almonds, Brazil nuts, walnuts) and a piece of yellow or goat cheese. Nuts are an excellent source of saturated fats and mono- and polyunsaturated fats, which are ideal on a keto diet.

5. Dinner: recipe for salmon in cream sauce with vegetables : 150 g salmon, 100 ml 30% cream, lemon juice, salt, pepper, garlic, pieces of broccoli and zucchini fried in butter. Salmon is a source of healthy omega-3 fats, and vegetables provide fiber and essential microelements.

6. Snack (optional): keto chocolate : chocolate with a high cocoa content (min. 85%) or homemade chocolate based on cocoa butter and erythritol will work great as an additional snack for people craving sweets.

What can I eat on the keto diet ?

Keto diet is rich in various types of ingredients, so you don't have to worry about a monotonous menu every day. From meat in the keto diet, you can eat poultry, beef, pork, lamb and game. When it comes to fish, choose mainly fatty ones, i.e. salmon, tuna, mackerel and sardines. From fats, choose butter, lard and/or olive oil. Fatty creams and avocados will also be a great complement. Eggs are also an excellent source of protein and fat. From dairy products, choose yellow cheese, cottage cheese, cream and in small amounts natural yogurt. To be healthy, also introduce low-carb vegetables such as broccoli, cauliflower, spinach, arugula, zucchini, cucumber and peppers to your diet.

What should be limited or excluded on the keto diet ?

Products such as bread, pasta, rice, potatoes, sweets, fruits (except berries and small amounts of citrus fruits) contain huge amounts of carbohydrates, so they should definitely be excluded from the diet. Many alcoholic beverages also contain a lot of sugar, so in the keto diet alcohol should be limited to a minimum. Fast food, ready meals, crisps and other highly processed products that contain a lot of carbohydrates and artificial additives not only adversely affect health, but more importantly are more expensive than home-cooked meals. By choosing the keto diet, you are not only taking care of your health, but more importantly, your wallet.

Will I lose weight quickly on the keto diet ?

The keto diet is an effective weight loss method because it changes the way your body gets energy. The key to success is to follow the rules of the keto diet meticulously, including limiting carbohydrates in favor of fats. This allows your body to enter ketosis and start burning fat as its main source of energy. A sample keto diet menu shows how tasty and diverse you can eat while maintaining a slim figure. Before starting the keto diet , consult your doctor or dietitian to make sure a low-carb diet is right for your health.

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