Today begins Lent time! The opportunity to start the keto or ketogenic diet, a diet with very low carbohydrate content compensated by a reinforcement in lipids. On the program, fruits, vegetables and lipids galore. A healthy diet full of common sense, without dietary restrictions and based on fresh and healthy products. A perfect health and slimming ally far from the food industry!
The ketogenic or keto diet is a way of eating that drastically reduces carbohydrates in favor of lipids via animal and vegetable proteins. This diet is not based on restriction and there are many alternatives to avoid frustration. By excluding carbohydrates from our diet, most of which is refined and from the food industry (all wheat-based foods - bread, pasta, pastries, flour - and refined sugars - soda, sweets), we put our body naturally detoxes and we naturally lose weight. Indeed, we know that weight gain is linked to the storage of sugars transformed into fat by our body. By eliminating sugar, we lose fat! The keto diet therefore excludes all refined carbohydrates and favors a diet close to the paleo diet, composed of mostly unprocessed natural foods: vegetables, legumes, animal and vegetable proteins and the "good" sugars of fruits, make up this diet.
Lipids : oilseeds, animal and vegetable proteins are the basis of the ketogenic diet (eggs, fish, seafood, meat and poultry, butter, oils)
Plants: all vegetables make up this diet except vegetables with a high glycemic index (potatoes, corn, peas)
Cereals : they are excluded from the diet in the strict version or tolerated in whole grain forms only
Fruits : all fruits are allowed as they are sources of glucose
The keto diet is an opportunity to consume foods rich in Omega 3, these fatty acids said to be essential to our body. We therefore favor vegetable oils (rapeseed oil, walnut, soybean, flax, hemp), nuts (walnuts, hazelnuts, almonds, pistachios, cashew nuts), seeds (flax, chia) and fatty fish (tuna, salmon, mackerel, sardines, anchovies).
After a few days of dieting, the body enters the phase called "ketosis" and will draw its energy (its sugar) from the stored fats. This diet allows you to observe lasting weight loss without suffering from food frustration or nutrient deficiencies. We gradually eliminate the bad foods! For rapid weight loss, the total elimination of foods with high glycemic indexes is recommended for a short period. Note that cooked carrots, turnips and parsnips have a high glycemic index rate. On the fruit side, it is better to favor berries and red fruits and limit the consumption of "rich" fruits such as dates, prunes or bananas. Watch out for watermelon and melon in summer which, despite appearances, have a high glycemic index. In a second step (after one or two weeks), it is advisable to reintroduce all fruits and vegetables as well as whole grains into the diet. We then obtain perfectly balanced menus. In the end, the ketogenic diet consists of rebalancing our diet and consuming healthy products like our ancestors, when the food industry did not exist! Following the keto diet is therefore the guarantee of preserving your health and avoiding junk food! All that remains is to closely study the origin of our food, even better to grow a good part of it in your vegetable garden!
To inspire you, we have developed a typical keto diet to follow for a day.
Breakfast : a hot sugar-free drink + a bowl of plant milk chia with fresh fruit and dried fruit
Diner : Greek tzatzíki (Greek yogurt, cucumber and garlic) or vegetable broth + pan-fried or steamed salmon fillet accompanied by sautéed green vegetables + pieces of fresh coconut.
Our recipe : The Cobb Salad
Cobb salad is a complete salad perfectly suited to the keto diet because it is rich in animal protein*. As famous as the Caesar Salad across the Atlantic, it traditionally contains eggs, beef, bacon, avocado and cheese. You can of course replace red meat with poultry, fish or tofu.
Recipe for 4
Prep time 15 minutes + cooking10 minutes
8 thick slices of roast beef*
8 smoked bacon slices*
8 cherry tomatoes
1 red oignon
For the Ranch dressing
200 g greek yogurt
4 cs homemade mayonnaise
Plunge the eggs into a pot of boiling water and cook for 10 minutes. Then pass them under water, peel them, cut them in half and set aside
In a hot skillet, brown your smoked bacon without fat, about 8 minutes on each side depending on the thickness.
Cut the avocados in half, remove the pits, peel the skin and cut them into strips. Wash the cherry tomatoes and cut them in half. Peel the red onion and cut it into rings.
The dressing: finely chop the herbs after having cleaned them. Chop the garlic, shallot and onion. Pour the Greek yogurt into a bowl and whisk to loosen it. Add the mayonnaise and then all the other ingredients. Add salt and pepper.
Arrange your plates with all the ingredients: slices of cooked roast beef, smoked breast, hard-boiled eggs, tomatoes, red onions and cubes of cheese. Coat the top of your plates with the Ranch sauce
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Notes et suggestions!
We strongly advise non-vegetarians to carefully check the origin of the meat they consume. In our eyes, only meat from farms is tolerated. In no case the information and advice offered here are likely to replace a consultation or a diagnosis made by a doctor or a health professional.
cover pic - Pinterest