If there is a diet with which you can continue to eat wonderfully and get results, it is the keto or ketogenic diet. It is the one that induces a process called ketosis and, to achieve it, it is key minimize the body’s main source of energy: carbohydrates. Thus our body will begin to burn fat and produce ketone bodies.
In total, carbohydrates should be limited to 10% of daily calories or less, so we should base our diet on foods rich in protein and healthy fats such as fresh and lean meats, fish or eggs for protein. This is not as simple as it seems since many more foods than we imagine contain carbohydrates: milk, or bananas, even an apple, beets or carrots they can kick us out of ketosis.
In addition, you have to avoid sugar, cereals, legumes and derivatives and also, much of the fruit and vegetables. The only vegetable options that are allowed on a paleo diet are avocados (in which fats predominate), olives, nuts and seeds but, even so, it is necessary to monitor the quantities since in large proportions, and depending on the person, they can break the state of ketosis.
It is a diet with which, without proper control, we can fall into ketoacidosis and generate significant discomfort. For this reason, it is not only recommended that our diet be controlled by a nutritionist, but also that our doctor is informed and has done some tests previously. That said, and since it is so complex to carry out, we recommend some foods that will be your best allies in the pantry below.
keto bread
Protein breads are easy to enrich in their protein intake by using ground nuts and different seeds. Also they contain a good amount of egg and some natural dairy, such as yogurt or quark cheese, which add nutrients and help give consistency to the crumb. It is a bread that offers great versatility to take with whatever we most want: either plain or with fresh cheese, avocado… it is also great to toast and take with olive oil. We can prepare keto bread at home or buy it processed in supermarkets like Mercadona. On this surface we can find them with rye and oats.
Nuts
The nuts They are a food with a high nutritional density, ideal for adding fiber and antioxidants to the ketogenic diet. In addition, they serve to eat between meals or create various preparations very satiating and healthy such as the aforementioned keto bread, some mini muffins, an almond cream or other spreadable nuts, appetizers and other dishes that will be like this source of vegetable proteins and unsaturated fats.
Fresh cheese
Among the dairy products with fewer carbohydrates and better protein, without too much fat, is fresh cheese. Offers quality protein and calcium, as well as vitamin D and can be included in both savory and sweet dishes. For example, we can make some sugar-free cheesecakes or a fitness cheesecake; cloud bread or bread without hydrates; little cups of avocado, fresh cheese and smoked salmon; a broccoli and almond-based cream cheese tart, among many other recipes.
Seeds
We can use seeds to add texture to many dishes, demand chewing and fill us up or, to thicken some recipes. They are a good source of quality protein and fat, as well as fiber, vitamins, minerals such as calcium and potassium, and antioxidants. Some recommended dishes with seeds are oven-roasted pumpkin seeds as a healthy snack, chia seed pudding (without honey or sugar), crackers or mini blueberry muffins for breakfast.
Egg
The egg is a very versatile food that will make it much easier to solve our menus. Contribute proteins, fats, iron, vitamin D, carotenoids, vitamin A and other nutrients such as B complex vitamins. We can make very simple cloud eggs, a salty mug cake, a fluffy omelette, baked eggs on avocado or tasty keto waffles.
Avocado
Avocado is the star fruit of this diet. It is a source of healthy fats, provides potassium, fiber, antioxidants, vitamin C and we can use it in both sweet and savory dishes. For a keto or ketogenic diet, the experts at vitonic they recommend some chocolate cupcakes, a salad with chicken; some truffles, a tartar or some stuffed avocados.
Fish of all kinds
White fish are a source of lean protein while blue fish also provide us with omega 3. Therefore, it cannot be missing from the shopping list fresh fish or canned fish various. They will be very useful for us to include in preparations such as endives stuffed with salmon and avocado; some tuna sirloin burgers and baked salmon with nuts.
healthy fats
We can get protein from foods like seitan and tofu, dried seaweed, in addition to those already mentioned above. Thus, we can incorporate dishes such as scrambled tofu, sautéed tofu, pumpkin seed snack, seitan in almond sauce or others. However, the soy and derivatives such as textured soybeans, although they are excellent sources of vegetable protein, they are not allowed in the keto diet because they also provide carbohydrates in significant proportions.
Photos | Vitónica and Unsplash
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