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Everything you need to know about the keto diet and delicious easy recipes

25 mayo, 2021

It is time for you to start your keto diet. But first, discover what this diet is about from the hand of the nutritionist Roxana Lorena González Lladó.

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What is the Keto diet?

By: Roxana Lorena González Lladó

IG: roxsana.mx

Initially, the keto diet was used therapeutically to help control seizures in children with epilepsy but today it is more common for “weight loss” but what is it?

This is a diet in which our carbohydrates are cut, that is, our main sources of energy will come from 70-75% fat, 20-25% protein and 5-10% carbohydrates. carbon (unlike a regular diet in which carbohydrates make up 50 to 60% of our diet).

It is important to mention that these are our main source of energy in our body and it is said that we enter “ketosis” when after 3 days of restricting your carbohydrates your body runs out of stored glucose and begins to be forced to start break down stored fat into molecules called ketone bodies to use as an energy source.

For this reason, it is also very common that when starting this type of diet, people begin to feel fatigue, tiredness, headaches and constipation due to the lack of fiber provided by carbohydrates that are not being consumed regularly.

ketogenic diet

The ketogenic diet, or Keto, is a low-carbohydrate diet that transforms the body into a fat-burning machine. Learn more. (Photo: Getty Images)

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What to eat

What if → fish, meat, eggs, cheeses, vegetables (especially green leaves) and natural fats

What not → fruits, bread, tortillas, rice, pasta, quinoa, sweets, cookies, juices, soft drinks.

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Keto diet benefits

But then what are the benefits? It is a diet that has been proven safe in the short term and one of the main advantages is that we can quickly see a weight loss that will be mainly water since in general carbohydrates are stored in the form of glycogen for each gram of this reserve is also stored 3 grams of water.

Also in different studies it has been shown that ketogenic diets can benefit the cardiovascular system and there is also usually a greater adherence to treatment due to the fear of stopping being in ketosis, as well as satiety occurs due to the consumption of proteins.

Cheese chicharrón with egg and guacamole

A snack on Monday, it’s okay! That’s why we share with you this cheese pork rind with egg and guacamole, the keto recipe you’ve been waiting for!

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Disadvantages

In my point of view it is a diet that can only be followed in the short term since it restricts you from leading a lifestyle in which you can include all the food groups, in the same way it can generate fear or a bad relationship with the food due to the fact of cutting carbohydrates, just as it will generate a general discomfort, nutritional deficiencies or heart problems due to the fact of being a diet high in saturated fat.

My advice is that if you want to do this type of diet that we are always informed and that we go hand in hand with a health professional so that they do not have long-term negative consequences on our health.

Another tip would be that we opt for better options in terms of the fats that we consume, for example preferring a vegetable oil instead of butter or a salmon instead of bacon so that the quality of our food is always the best, as the last in this type of diets it is very important to always stay hydrated to avoid kidney problems if you have a high consumption of red meat.

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Menu example → Keto diet

Breakfast Collation Food Collation Dinner
Omelette with mushrooms

2 eggs

40 g of grated cheese

4 mushrooms

1 tsp butter

Salt and ground pepper

Accompany with green salad and vinaigrette

Smoothie

1 cup of almond milk

Spinach

Celery

1 tsp chia

Whey protein (my favorite is Clear Whey)

Salmon with asparagus

1 salmon fillet (seasoned with salt, pepper, parsley, oregano)

200 g green asparagus

2 tbsp oil

In the pan heat the oil and then add the salmon, along with the asparagus

Celery with cheese and olives

3 small celery

40 g cream cheese

8 pitted green olives, chopped

Parsley

⅓ roasted red pepper

Mix all the ingredients and fill the celery with the mixture.

Zucchini pasta with avocado

Butternut squash in noodles

2 avocados

Cilantro

Lemon juice

Salt

Pepper

Garlic

2 tbsp olive oil

¼ cup parmesan cheese

Process the avocado with the coriander, lemon juice and garlic until it is a thick mixture

In a pan with the olive oil, heat the noodles seasoned with salt and pepper and add the avocado sauce, mix for 4 minutes.

Serve with Parmesan cheese.

Enjoy the healthiest menu with the best recipes, delicious and very nutritious, only in Easy Kitchen

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