The ketogenic diet, a low carb diet, causes the body to produce ketones in the liver to be used as energy. When someone consumes excess carbohydrates, their body begins to produce insulin and glucose. Glucose is a molecule the body chooses first to use as energy. Therefore, fats consumed are not needed and become stored in the body, which also delays the process of burning existing body fat. When you lower your carbohydrate intake, your body goes into a state of ketosis.
The purpose of a ketogenic diet is to force the body into a fat burning state by starving it of carbohydrates. When you lower your carbohydrate intake and also increase your fat intake, your body will use ketones as its primary source of energy. This results in optimal health, weight loss, and better mental and physical performance. On a ketogenic diet, avoid sugar found in juice, soda, candy, or chocolate. Stay clear of grains or wheat products including pasta, bread, cereal, rice, or corn. Do not consume starchy vegetables such as yams or potatoes. Avoid low-fat foods as they contain a higher amount of sugar and carbohydrates compared to full-fat versions.
Continued is a list of meal ideas to help kickstart a ketogenic diet.
A Ketogenic Breakfast
Eggs are often the best friend of those who choose to go on a ketogenic diet. Everyone can create a keto-friendly breakfast sandwich using biscuit cutters to make egg patties why frying. Assemble the sandwich with a sausage patty, avocado, and cheese. You can still enjoy pancakes as long as they are made with coconut or almond flour. For flavor, use cinnamon, cream cheese, or artificial sweetener.
Those who miss the texture of hashbrowns can make their own version using rutabagas. To do this, grate rutabaga, add cheese, eggs, coconut flour, and seasonings, and let the mixture sit for a few minutes. Create patties out of the mixture and fry each patty in a pan with a generous amount of butter. Alternatively, keep things simple with a breakfast of bacon, scrambled eggs, and sausage. Certain types of fruit such as blueberries, strawberries, and raspberries, are allowed on the ketogenic diet in small quantities.
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