First, a few words about the ketogenic diet. Also known as the keto diet, it is a diet that focuses on increasing fat intake and significantly reducing carbohydrate intake, leading to a state of ketosis. When the amount of glucose (sugar) is limited, the body metabolizes fats as its main fuel source, which is known as ketosis. As a result, the body produces ketones, an alternative source of energy for the brain and the entire body.
Benefits of the keto diet
The diet has many advantages. Since the body uses stored fats as its main source of energy, the keto diet can be an effective way to lose weight. In addition, it improves insulin sensitivity and therefore improves the regulation of glycemia. In addition, people who follow a keto diet often experience increased energy levels because they have access to a constant source of energy from fat. That sounds pretty good at the moment, but where's the catch?
Are there any downsides to the keto diet?
Yes, and there are even several of them. Even more ambitiously, I refer you to the excellent work of Hartman and Vining (2007). A keto diet can cause a lack of vitamins, minerals, and fiberThese are found in carbohydrate-rich foods such as fruits, vegetables, and whole-grain cereal products. You can also add to this list flu-like symptomswhich unfortunately affects parts of the ketogenic diet enthusiasts, especially in the beginning.
Once we normalize the deficit and get rid of the obsessive headache, we can safely take a look at the foods we should avoid during our keto firm.
5 keto breakfast recipes
Now we present our 5 proven recipes for a delicious keto breakfast:
Avocado cloud eggs
This recipe calls for an oven and mixer or at least something to beat the egg whites.
* 2 eggs
* 1 avocado
* Salt and pepper to taste
* Parsley for sprinkling (optional)
Cooking method:
1. Preheat the oven to 200°C.
2. Separate the egg whites from the egg yolks.
3. Beat egg whites until stiff foam forms. Adding a pinch of salt will help achieve the desired effect.
4. Place two rounds of foam on a baking sheet lined with baking paper.
5. Make a well in each circle and carefully pour in one egg yolk.
6. Season with salt and pepper.
7. Bake in the preheated oven for about 5-7 minutes, until the egg whites are golden brown.
8. Serve on sliced avocado and sprinkle with parsley if desired.
Spinach and cheese omelette
Ingredients:
* 3 eggs
* A handful of fresh spinach (frozen in theory, too, can be, but the best effect will give the use of fresh)
* 30 g grated yellow cheese
* 1 tablespoon butter or coconut oil
* Salt and pepper to taste
Cooking method:
1. Preheat a frying pan and melt butter or coconut oil.
2. Add the spinach to the skillet and saute until softened.
3. Beat eggs in a bowl, add salt and pepper.
4. Pour the eggs into the pan with the spinach.
5. Saute the omelet over medium heat until the eggs come together.
6. Sprinkle the omelet with grated cheese.
7. Fold the omelet in half and serve.
If the morning time feels like medicine or we're just not one of those people who are used to standing at the Gar in the morning, there's a faster option:
Avocado and Almond Smoothie
According to this recipe, you need to have ready-made ice cubes, a working blender, and similar utilities available.
Ingredients:
* 1 avocado
* 250 ml almond milk
* 1 tablespoon almond oil
* 1 teaspoon vanilla extract
* 1 teaspoon of erythrol or other keto sweetener
* Multiple ice cubes
Cooking method:
Mix everything except the ice cubes, pour into a tall glass with the previously mentioned ice cubes, and enjoy!
Chia pudding with blueberries
Another quick breakfast suggestion that requires ingredients such as chia seeds or vegetable milk in the kitchen. It is best to take the pudding the night before, as the recipe requires the base of the pudding to be in the refrigerator for at least two hours.
Ingredients:
* 2 tablespoons chia seeds
* 200 ml almond or coconut milk
* 1 teaspoon of erythrol or other keto sweetener
* Fresh berries or other fruits, it is good that they are not fruits with a high sugar content
Cooking method:
1. In a bowl, combine the chia seeds with the milk and sweetener.
2. Refrigerate for at least 2 hours, or preferably overnight, so that the chia seeds have a pudding consistency.
3. Serve with your favorite fresh fruit.
Eggs in a boat with avocado
Ingredients:
* 1 avocado, halved and hollow
* 2 eggs
* 30 g yellow cheese, grated
* Salt and pepper to taste
* Parsley for sprinkling
Cooking method:
1. Hollow out the avocado pulp, leaving enough room for the egg.
2. Place the avocado halves on a baking sheet lined with aluminum foil.
3. Pour one egg into each half of the avocado.
4. Add salt and pepper to taste.
5. Sprinkle with grated cheese.
6. Bake in a preheated 200°C oven for about 12-15 minutes, until the eggs are cooked through.
7. Sprinkle with parsley and serve.
What can't you eat on a ketogenic diet?
On a ketogenic diet, it is extremely important to avoid carbohydrates, especially refined and simple carbohydrates, as they can cause the body to burn glucose again instead of fat. In the telegraph brief the keto diet should be discontinued:
1. Bread, pasta, rice, potatoes, sweets, sugar, flour, breakfast cereals and related goodies-alas. Loading up on sugar when we're going to draw energy from fat is a bit of a non-tags idea.
2. Fruits, especially those that contain a lot of sugar (grapes), and bananas-this is not the same as flour, it is also with fructose. While we are on sugar, sweetened carbonated drinks and, I don't believe it exists, sweetened juices immediately fly out of the menu.
Resume
Enjoy your meal! These keto breakfast recipes are delicious, filling, and packed with healthy fats and protein, making them perfect meals on a ketogenic diet. You can experiment with different ingredients to adapt your breakfast to your tastes and taste needs. The ketogenic diet can be an effective tool for weight loss and improving metabolic health, but it requires caution and proper nutrition planning. Before starting a keto diet, it is recommended that you consult your doctor or dietitian to assess whether it is suitable for individual health and life needs. It is also important to maintain a balanced diet rich in various sources of nutrients, even as part of a ketogenic diet.
Hartman, A.L. and Vining, E.P.G. (2007), Clinical Aspects of the Ketogenic Diet. Epilepsy, 48: 31-42. https://doi.org/10.1111/j.1528-1167.2007.00914.x
