What is the keto diet?
The ketogenic diet, keto diet or the ketogenic diet is a diet that is low in carbohydrates and has a higher level of fat. This change in diet prompts the body to burn fat for energy.
This reduction in carbohydrate levels results in the body shifting into a metabolic state called ketosis, as a result of the liver converting fats into ketones (chemicals that the liver releases from stored fat as a substitute for energy production).
And because burning fat is the effective way to lose weight, the keto diet works to lose weight by eating carbohydrates at a rate of less than 50 grams per day, which prompts the body to break down proteins and fats for energy. Where the body reaches the state of ketosis after 3 to 4 days have passed from the depletion of blood sugar from the body, and thus weight loss in the first week of following the keto diet.
Health benefits of the keto diet
Numerous studies have indicated the health benefits of the keto diet, the most important of which are:
1. Weight loss
The keto or keto diet helps in losing weight, as it is the stimulating diet that reduces appetite by reducing the levels of hormones that cause hunger, and helps to increase the metabolism that converts food and drinks into energy. A study has proven the effect of the keto diet on weight loss, after noting that people who follow the keto diet lose about a kilogram compared to people who follow a low-fat diet.
2. Reducing the risk of some types of cancer
The keto diet may reduce the incidence of cancer, as a result of the keto diet’s contribution to the elimination of cancer cells, and the ketogenic diet contributes to reducing the risk of complications from the hormone insulin that controls blood sugar, and a study has proven that adopting this diet in addition to radiation treatments The chemical may have anti-cancer effects.
3. May improve heart health
The keto diet can contribute to promoting heart health and preventing health complications associated with it, such as cardiovascular disease, by reducing total cholesterol, bad cholesterol, and triglycerides, in exchange for increasing good cholesterol, but only if a person eats healthy fats instead of unhealthy fats, then Healthy and balanced diet.
4. Enhance brain function
The ketones that are secreted from the liver after following the keto diet are beneficial in promoting the health of brain neurons that may die with age, and in protecting the brain from the risks of neurological disorders such as Alzheimer’s.
5. Reduce potential seizures
The keto diet changes the metabolism process and how the body uses energy from foods and drinks. The ketogenic phase that the body reaches helps reduce exposure to seizures suffered by patients with epilepsy and their symptoms that are difficult to control with medication.
6. Improve symptoms of PCOS
A high-carbohydrate diet causes weight gain in women with PCOS, and a study has shown that following the keto diet can improve symptoms of PCOS, which include hormonal imbalance and weight gain.
Allowed and prohibited in the keto diet
What is allowed on keto?
Followers of the ketogenic diet are keen to eat carbohydrates by a maximum of 50 grams per day, and in order not to exceed this percentage, followers of the keto diet are keen to eat foods that contain the lowest percentage of carbohydrates, which usually include:
Seafood and fish
Fish and seafood such as salmon and tuna are among the foods that people are keen to eat to take advantage of the benefits of the keto diet, as they are rich in vitamins and minerals and low in carbohydrates.
Non-starchy vegetables
Vegetables are foods rich in carbohydrates, so people following the keto diet are advised to eat non-starchy or low-carb vegetables such as spinach, kale, and cauliflower.
Avocado
Eating avocados when following the keto diet can help stimulate the metabolism process to transition the body from normal to ketogenic state, as a result of avocados containing potassium.
Healthy oils
To get enough fat, it is recommended to get healthy fats by eating oils such as olive oil and avocado oil, nuts and seeds, then butter, cream and natural cheese.
Meat
It is also recommended in the keto diet to eat slices of red meat, chicken and turkey.
Food prohibited on the keto diet
Followers of the keto diet or ketogenic diet are advised to limit their intake of foods that are high in carbohydrates. Foods that should be reduced or eliminated on the ketogenic diet include:
Fruits
When following the ketogenic diet, it is recommended not to eat fruits that are high in carbohydrates, such as grapes and bananas, except for a few medium-sized strawberries or oranges.
Cereals, starches and legumes
It is also recommended to avoid eating legumes such as beans, lentils, chickpeas, grains and starches such as wheat, rice, pasta, potatoes and carrots because they contain a high percentage of carbohydrates, in order to avoid exceeding the maximum recommended daily intake of carbohydrates, which is 50 grams.
Processed foods
In the keto diet, processed foods must be avoided because they are high in carbohydrates and trans fats, in addition to their health risks.
Sugary drinks
Among the foods that are recommended to be avoided on the keto diet are sugary drinks such as soda and fruit juice, then also sugary foods such as sweets, cake and ice cream.
Unhealthy fats
In the keto diet, it is recommended to avoid low-fat products and condiments that contain unhealthy fats, such as mayonnaise and ketchup.
Keto Alice Springs Chicken
Ingredients:
2 cups sugar free honey mustard
12 oz bacon, chopped
3 large chicken breasts, pounded thin and cut in half
8 oz mushrooms, chopped
2 cups shredded cheese
Garlic powder
Paprika
Seasoned salt
Green onions to garnish (optional)
Direction:
Preheat your oven to 350 degrees.
Spray a casserole dish with cooking spray.
Cook bacon in a skillet until done and crumble. Set to the side.
Season chicken and brown both sides in the bacon grease about 5 minutes per side.
Remove the chicken from the skillet and place in the casserole dish.
Add mushrooms to skillet and cook for about 5 minutes.
Pour half of the honey mustard over the chicken, then mushrooms, bacon and cheese.
Bake for 20 minutes.
Add green onions on top to garnish.
Enjoy!