The Ketogenic Diet

The ketogenic diet has been increasingly receiving hype over the past few years. This lifestyle essentially focuses on incorporating healthy fats, a lot of protein, and a minimal amount of carbs. The goal is for the body to enter “ketosis”, which allows the body to burn fat and use ketones for energy. Ketosis is a natural state that occurs when the body does not have enough carbs to burn for fuel. However, this state can be mimicked when following the guidelines above (high fat, protein, low carbs). 

Evidence based research has shown that the ketogenic diet can help with neurological disorders like epilepsy, improve cognitive function, boost weight loss, improve insulin sensitivity, protect against neurodegenerative illnesses, reduce the likelihood of cardiovascular diseases, and even acne. In order to jumpstart the process, it is recommended to limit carbs to twenty grams per day. The number can gradually increase to fifty grams, once the individual has become accustomed to the dietary changes. Emphasis is placed on foods like ghee, avocados, MCT oil, seafood, low-carb vegetables, cheese, eggs, meat, yogurt, olive oil, nuts, seeds, olives, butter, and cream. All of these foods have minimal carbs but are either high in protein or fat. It is important to point out that once the body is in ketosis, it can be extremely satiating and not much effort is required in terms of meal prepping. 

Here are some very easy ketogenic recipes to make the adjustment process a little easier:

·     Zucchini Noodles Recipe (Keto Zoodles Alfredo)

·     Easy Broccoli Cheese Soup

·     Spicy Keto Thai Shrimp Lettuce Wrap

·     Baked Avocado Egg Recipe (Egg Stuffed Avocado)

·     Keto Low Carb Milkshake Recipe – Vanilla

·     Low Carb Keto Microwave Bread Recipe with Coconut Flour

·     Low Carb Gluten-Free Keto Soft Pretzels Recipe

·     Easy Low Carb Keto Custard

·     Baked Salmon Foil Packets with Vegetables 

·     The Best Keto Mashed Cauliflower Recipe

These recipes incorporate low-carb alternatives to some classic starchy dishes. With that being said, it is important to exercise caution when implementing such a big dietary change and it should only be done after thorough research. 

Resources:

https://www.healthline.com/nutrition/what-is-ketosis

https://www.healthline.com/nutrition/ketogenic-diet-foods#section15

https://www.webmd.com/diabetes/type-1-diabetes-guide/what-is-ketosis#1