Keto Diet: What It Is And What Recipes Help You Lose Weight Quickly

The consumption of meat, dairy, eggs, and seafood is allowed within the keto diet. However, foods such as pasta, potatoes, bread, sugar, and even some fruits are prohibited in this diet to lose weight quickly.

The popularity of the keto diet has come about thanks to its great effectiveness in losing weight quickly due to the effect of ketosis, which causes the metabolism to use fat as the main source of energy.

The term keto diet is the Spanish adaptation of “ketogenic diet”, which means ketogenic diet. Its name refers to the popular dietary model whose objective is mainly focused on the creation of ketone bodies.

The keto diet produces this state of ketosis, although it is not immediate. It takes a few days for the human body to get used to it and start using fat for energy.

It is also very easy to get out of a state of ketosis since when consuming carbohydrates the body will return to using them as its main source of energy and will no longer consume fat for this function.

What is the keto diet?

The keto diet is an eating plan initially used to combat certain diseases such as obesity, cancer, neurodegenerative diseases, and heart disease.

However, in recent years the keto diet has become a fast weight loss diet, which has become popular through the results obtained by thousands of people around the world.

This diet uses fats from the human body, especially those from the liver, and converts them into the body’s main source of energy. Similarly, the keto diet restricts carbohydrate consumption and encourages the intake of healthy fats.

Foods allowed on the keto diet

In the keto diet, as in any type of diet to lose weight quickly, it is important to measure the consumption of certain products and prioritize the intake of other foods.

The foods allowed during the keto diet are varied, ranging from meats and fish to vegetables and healthy fats.

Meat

Protein consumption is vital within a keto diet. The most recommended meats to consume are red meat, ham, sausage, chop, bacon, chicken, turkey, pork, and beef.

Fish

It is advisable to consume fatty fish while on the keto diet. The most commonly used by people starting this diet are salmon, tuna, sardines, eel, mackerel, trout, and swordfish.

Vegetables

It is advisable to eat low-carb vegetables to keep the keto state going. The best vegetables for the keto diet are broccoli, cauliflower, chard, avocado, spinach, cucumber, lettuce, tomato, onion, peppers, and zucchini.

Dairy

A high consumption of dairy products is recommended for the keto diet. These can include natural yogurts, processed cheeses (mozzarella, gouda, brie, blue cheese, cheddar, among others), whole milk, and butter.

Nuts

Eating nuts and seeds is essential in the keto diet. The most commonly used by people are almonds, walnuts, chia seeds, hazelnuts, almonds, and cashew seeds.

Oils

All types of healthy oils are allowed on the keto diet. Mainly virgin olive oil, coconut oil, and avocado oil.

Benefits of the keto diet

Weight loss

This is possibly the most well-known and sought-after benefit of a keto diet. By not consuming carbohydrates, the body looks for energy elsewhere and consumes fat to obtain this fuel necessary for the proper functioning of the body.

The keto diet helps people burn fat immediately and lose weight very easily. This is why this diet is one of the most efficient when it comes to losing weight quickly.

Increase physical endurance

The keto diet is great for people who need to get energy instantly. This diet increases physical endurance, as it provides constant access to all the energy present in the body’s fat stores.

Many elite athletes choose to follow a ketogenic diet to increase their physical performance and obtain immediate energy.

Control sugar

Blood sugar levels can be controlled through the keto diet. Likewise, this fast weight-loss diet helps reverse type 2 diabetes and reduces the negative impact of high insulin levels in the body.

Strengthens the body’s defenses

The keto diet has many benefits, including strengthening the body’s defenses. Following this diet can help the intestinal flora and thus keep people away from diseases related to the microbiota.

Reduces triglycerides

Contrary to popular belief, the keto diet changes blood lipids more effectively than a low-fat diet. Following this diet will help reduce blood triglycerides and raise HDL cholesterol.

This greatly benefits the body and results in a lower presence of cardiovascular risk factors.

Recipes

Salmon cakes with lemon butter and puree

The ingredients to prepare this dish are: 650 grams of salmon, 1 egg, half an onion, salt, pepper, butter, 450 grams of broccoli, grated Parmesan cheese, and 2 tablespoons of lemon juice.

While it is heating, cut the salmon and add it to a food processor along with the egg, onion, 1 teaspoon of salt, and 1/2 teaspoon of black pepper. This process must be carried out until a thick mixture is obtained to make the cake.

Afterward, the mixture has to be taken and shaped into cakes, which are cooked with butter in a boiling pan.

Then, cook the chopped broccoli in salted water and add Parmesan cheese and butter to taste.

To prepare lemon butter, you have to mix both ingredients until you get the perfect consistency.

The cakes are accompanied by broccoli and lemon butter, which will make this dish a unique mix of flavors.

Keto pizza with chicken base

The ingredients to prepare this pizza are 300 grams of chicken breast, 1 egg, 2 grams of sweet paprika, 5 milliliters of virgin olive oil, 70 grams of mozzarella cheese, six green olives, and salt to taste.

The first step to making this pizza is to cut the chicken breast into cubes and process it with the egg and salt.

You should obtain a homogeneous paste, moist and sticky to the touch. Then, on a baking base, apply virgin olive oil and spread the mixture in a circular shape.

Preheat the oven to a high temperature of approximately 200 °C, place the metal container with the chicken pizza mixture in it, and wait for it to cook. Then, turn it over and pour olive oil with a little paprika on top again.

Place the mozzarella cheese on top and return to the oven until it is completely melted. Finally, add the green olives on top.