You've probably heard about the low carb and high fat diet that is so popular with actors and models! It is a diet that provides a balanced diet while allowing the body to burn fat. Discover this ketogenic diet to lose weight without effort in 7 days!
A diet that is much talked about, not only because of its ability to lose weight but also its health benefits: it is the ketogenic diet, which is based on the principle that the body will go to its reserves of fat to produce energy.
What is the ketogenic diet?
The term ketogenic comes from the word ketosis which is a state in which the body breaks down fat molecules into ketones to provide energy. This state is achieved thanks to a very low carbohydrate consumption and a higher fat intake than normal. The normal state of the body's metabolism is called "glycolysis", where carbohydrates are burned to produce energy.
This diet is designed to ensure you have three healthy, balanced meals a day, made with fiber, protein and a feeling of fullness. The biggest advantage of this diet is that it saves muscle loss by directly attacking excess fat.
The benefits of the ketogenic diet on chronic diseases
Body organs and tissues have been shown to work much better when they use ketones as a source of energy, including the brain, heart and kidneys.
The ketogenic diet deprives cells of their source of energy and growth. Low carb diets and exercise can be very effective in relieving the symptoms and progression of type 2 diabetes, which is why some doctors recommend this diet.
Important to know about the ketogenic diet!
The ketogenic diet often causes significant water loss in the early stages. This is because carbohydrates are converted into glycogen in the body, which is stored in the muscles and the liver water. As you deplete stored glycogen, the body evacuates this water. So be sure to hydrate yourself during this diet, to make up for the loss.
The recommended foods in a ketogenic diet:
- Meat: Turkey, veal, chicken, beef, pork
- Fish: Salmon, trout, sardines, tuna, hake
- Fruits: Strawberries, blueberries, raspberries, avocados, tomatoes
- Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers, zucchini, green beans, salad, aubergines, peppers ...
- Nuts and seeds: Almonds, walnuts, sunflower seeds, pumpkin, sesame, chia, flax
- Dairy products: Fresh cheese, Greek yogurt, sour cream, heavy cream
- Fats and oils: peanut butter, linseed oil, coconut oil, sesame oil, olive oil, almond oil
- Cereals: Wheat, oats, corn, barley and rye.
-Artificial Sweeteners: Sucralose, Acesulfame, Splenda, Saccharin, etc.
Processed foods, including those containing carrageenan.
Lightened products, sodas, flavored and processed dairy products.
7-day ketogenic diet menu:
Monday
- Breakfast: Omelette with goat cheese and tomato
- Lunch: Salad, chicken, feta and olive oil
- Dinner: Baked salmon with asparagus
Tuesday
- Breakfast: Omelette with goat cheese, basil
- Lunch: Spinach Salad with Peanut Oil and Cayenne Pepper Vinaigrette
- Dinner: Sliced beef and sautéed vegetables (zucchini, tomatoes, green beans)
Wednesday
- Breakfast: Egg Muffin, Goat Cheese and Vegetables
- Lunch: Shrimps, avocado and olive oil
- Dinner: Broccoli and parmesan salad with pork chops
Thursday
- Breakfast: Omelette with spices, onions, peppers and avocado
- Lunch: Iceberg salad, tomato and tuna
- Dinner: Baked chicken, cheese and vegetables
Friday
- Breakfast: Tomatoes and goat cheese omelette
- Lunch: Rest of dinner the night before plus a cabbage salad
- Dinner: Steak, salad and mushrooms
Saturday
- Breakfast: Goat Cheese Omelette with Vegetables
- Lunch: Asparagus salad with pine nuts
- Dinner: Roast pork with vegetables (cauliflower, broccoli, green beans)
Sunday
- Breakfast: Baked Egg Avocado
- Lunch: Chicken breast, eggplants and peppers
- Dinner: Horseback steak and lettuce with nuts
