A fast, easy and tasty ketogenic recipe book, a list of all foods and their nutritional values, and a bonus that can be very useful for simplifying your meal macros. Sometimes we talk about the ketogenic diet or Keto ultra diet with the term fat diet. But not all fats are equal. Personally, I prefer vegetable oils such as olive oil, rapeseed, sunflower, oleaginous fruits such as avocados, almonds and nuts.
Regarding cream and coconut oil, many practitioners use them in large quantities, mainly for their high content of TCM ( medium chain triglycerides ).
The TCM contained in coconut oil makes it possible to increase the level of ketone bodies that are essential for ketosis. Personally, I use it sparingly because it still raises many debates and is not part of the official recommendations of the National Health Nutrition Program (PNNS). Note that it is quite possible to practice the keto diet (Keto ultra diet review) when you are a vegetarian , the choice of food is simply more restricted.
Finally, some sources and some practitioners replace milk with vegetable versions such as unsweetened almond milk or soy milk. It is possible to take inspiration from the Mediterranean diet, by removing cereals and sweet foods. And focus on good fats, polyunsaturated fatty acids (Omega-6 and Omega-3) and monounsaturated fatty acids (Omega-9). And especially limit saturated fat and avoid margarine and all sources of trans fat. If you want to make the daily keto diet easier, discover the Keto Easy 3 in 1 pack. A fast, easy and tasty ketogenic recipe book, a list of all foods and their nutritional values, and a bonus that can be very useful for simplifying your meal macros.
Which fruits to eat in ketogenic diet?
It is sometimes said that it is not possible to eat fruit when following a ketogenic diet. Most nuts are compatible with the ketogenic diet such as brazil nuts, pecans, almonds, etc. And it is even possible to eat real fruits in ketogenic diet: all those who have low levels of carbohydrates. But actually, the quantities must be calculated to avoid getting out of ketosis.
The establishment of a ketogenic diet supposes a real upheaval of the eating habits which it is not easy to manage without anticipating the maximum of its meals and its calculations in advance. With time, however, it is possible to develop new reflexes to live this new diet more intuitively.
Here is a list of new keto reflexes that can be adopted to replace the well-established habits of traditional, high-carbohydrate diets:
- replace wheat flour with -> lupine flour and / or almond powder
- flavored yogurt -> Greek yogurt nature + chia seeds
- pasta -> konjac shirataki
- mashed potatoes -> cauliflower puree
- fries -> fries of celery or avocado fries
- sugar -> stevia, erythritol
- milk -> unsweetened almond or coconut milk
- soup -> vegetable broth, bone broth
- rice -> cauliflower or broccoli rice
- pancakes -> almond flour pancakes