ketogenic diet foods recipes: all you need to know

     You've probably heard of the ketogenic diet, but do you know what ketogenic foods really are? We'll tell you.

     The ketogenic diet is now on everyone's lips and is no longer just the stuff of nutrition experts' jargon.

    However, with this extreme and strict diet, it is very easy to get lost in it.

     Which vegetables should be used? Should fruit be completely banned? And what are good sources of fats? Here we'll point you in the right direction to what you need to know.

Ketogenic Diet foods, what are they?

     No sugar, little carbohydrates, a good dose of protein, and lots of healthy fats: this sums up the ketogenic diet overall. Meat, fish, whole milk products, eggs, nuts, seeds, low-carbohydrate vegetables, and vegetable oils form the basis of this diet. Some varieties of fruit may even end up on your plate.

How much for which ketogenic food?

     Generally, the ketogenic diet consists of 75% fat, 20% protein, and 5% carbohydrates.

     Depending on a person's gender, weight, and age, carbohydrate intake should be reduced by 20 to 50 grams. If you have any doubts about this, seek expert advice.

     By eating fresh, low-starch vegetables, you can't go wrong. Rich in fiber, minerals, and important vitamins, they should be on your plate every day in generous quantities.

     Conversely, you should avoid root vegetables, chickpeas, corn, kidney beans, and red peppers if you want to keep your carbohydrate levels down.

     Fruits are only minimally represented in the ketogenic diet. Many varieties are banned because they contain a high percentage of fructose and, therefore, carbohydrates.

     Fruits such as strawberries and blueberries, which have low sugar content, are perfectly adapted to this diet as long as the quantity assimilated remains moderate.

     As fats are very important in the ketogenic diet, it is, therefore, essential to pay attention to the quality of the fats you consume.

     Avocado, for example, is a very good option. It is not only rich in unsaturated fatty acids, but also in fiber. This means that you are full for longer.

     Our tip: Include coconut oil in your ketogenic menus as well. Coconut oil is a source of healthy fats and has a rather significant side effect.

     The medium-chain triglycerides (MCTs) in coconut oil give you a real boost and make you feel more energetic on days when you're short of energy.

Characteristics of ketogenic foods

     The high proportion of fat and the low level of carbohydrates are the best characteristics of ketogenic foods. But the quality and origin of the products also play an important role.

     If you pay attention to these two criteria when you buy your food, then you can be sure that it will have better nutritional values. This is very important for your health in the context of such a strict diet.

     In concrete terms, this means that you have to go organic and, for animal products, make sure that they come from animal welfare-friendly farming, and not just for ethical reasons.

     For example, you can put in your shopping cart organic eggs from free-range hens or meat from animals raised on pasture and without medication. Fruits and vegetables must not have been fertilized or protected with chemicals.

Foods from the ketogenic diet

     Interested? Now that you've had a glimpse of this very special low-carb diet, all you have to do is get started. From dairy products to meat, vegetables, fruit, and vegetable fats download your chart of traditional ketogenic foods in PDF format.

Overview of the ketogenic diet

     Now that we've explained what ketogenic foods are, let's look at the diet itself.

     What exactly are they? The ketogenic diet is a diet low in carbohydrates and therefore high in fat. Protein also plays an important role and the few carbohydrates allowed are assimilated through vegetables.

     This means that you also have to say goodbye to sugar, pasta, bread, rice, oatmeal, potatoes, and much more! This is because these foods are banned from ketogenic menus.

     This diet may be particularly interesting for you if you want to lose a few pounds. If you eat only ketogenic foods, your body's cells will have to turn to a new source of energy as your carbohydrate intake will be reduced to a bare minimum.

     Your liver will then produce ketones to supply your cells with energy. This very special metabolic state is called ketosis. Would you like more information about the ketogenic diet? Find everything you need to know here!

     In return, you burn more fat, lose weight quickly, and improve your performance. Ketosis is therefore a real booster of general well-being.

     Are you still not sure whether the ketogenic diet is really for you? Find out more here thanks to feedback from one of our experts.

ketogenic diet foods recipes

     The low-carb, high-fat diet is much more varied than it seems. To get started, make a list of ketogenic foods and look at all the ways to prepare them. The pleasure of trying out new recipes every time should also help you stick to this diet.

     To make your transition to the ketogenic diet as successful as possible, we've selected three breakfast recipes for you that are based on ketogenic foods and are easy to prepare!

Chia Seed Pudding

• Ingredients: 4 tbsp. chia seeds, 150 ml unsweetened almond milk, 150 ml coconut milk, a few berries
• Combine all ingredients in a bowl, except berries.
• Cover the bowl with cling film and let stand overnight in the refrigerator.
• The next morning, garnish with a few berries and taste

     Our advice: try to include chia seeds regularly in your ketogenic menus. These little bombs of nutrients provide your body with a high proportion of fiber, unsaturated fatty acids, and protein, which is particularly beneficial during a diet.

Ketogenic pancakes

•  Ingredients: 3 tbsp chia seeds, 3 eggs, 50 g almond powder, 200 ml almond milk, 10 g erythritol, 1 tbsp yeast, some coconut oil
• Mix the chia seeds and almond milk, then put the preparation in the fridge overnight.
• The next morning, mix all the ingredients together until a smooth dough is obtained.
• Heat a little coconut oil in a pan, add some butter and brown the pancakes on each side.
• Serve with a few Coconut Chips, then enjoy

Vegetable Omelette

• Ingredients: 4 eggs, 1 tbsp coconut oil, 1 tbsp feta cheese, spinach, broccoli
• Heat the oil in a frying pan
• Beat the eggs and pour them into the pan.
• Add feta cheese, spinach, and broccoli (or any other ketogenic vegetable of your choice) and cook over medium heat for 5 minutes.
• Fold the omelet in half and brown briefly on each side.

     Our advice: the low carbohydrate diet must be accompanied by another essential component of the ketogenic diet: hydration.

     And if water bothers you and you want to vary the pleasures a little, we recommend unsweetened tea. Here you'll find the perfect thermos flask so you can take your drink with you and enjoy it anywhere.

What foods can you eat on the keto diet?

     Switching to a diet entirely based on ketogenic products is not easy and may cause some side effects in some people. After a few days, people may experience headaches, fatigue, drowsiness, and dizziness, known as "ketogenic flu".

     But don't panic, this discomfort is completely normal because, in the end, your body is still used to using carbohydrates as its main source of energy.

     To avoid this, remember to drink plenty of water and make sure you eat enough and consume your calorie quota.

     And don't be afraid of fat (if it's healthy at all)! However, we generally recommend that you ALWAYS eat a healthy and balanced diet over the long term. And carbohydrates are part of this, especially fiber, which is essential to your health and should never be banned from a nutritional program.

     Please note: If you have diabetes and want to adopt a ketogenic diet, you should definitely talk to a doctor first. Your medication may need to be adjusted.

Ketogenic foods: our conclusion

• The ketogenic diet is a diet low in carbohydrates and high in healthy fats.
• Very low carbohydrate intake triggers ketosis
• Ketosis allows you to burn more fat in a completely natural way.
• Ketogenic foods include green vegetables, some fruits, dairy products, eggs and vegetable oils, among others.
• To be sure you are getting the best possible nutrients, you need to be vigilant about the quality and origin of ketogenic foods.