What are some good keto lunch recipes
What is the Keto Diet?
This is a sub-category of the low carb diet, also known as the fat diet. The following rule of thumb applies to keto: 60F / 35P / 5KH. This means that 60% of the calories should come from fat, 35% from protein and 5% from carbohydrates. The carbohydrate intake of max. 50 g per day must not be exceeded.
Why low carb?
Carbohydrates are essential for your metabolism. But too large amounts overwhelm your blood sugar level and promote the storage of fat. To lose weight, you need to start with carbohydrates.
Our top 3 healthy fat suppliers
Omega-3 fatty acids and MCT fats have many beneficial properties for nutrition and should be the focus when choosing fats. Organic is the first choice because the composition is much better!
Top 3 Healthy Fats Suppliers
1. From meat to milk
In all animal products, the omega-3 fatty acid content is heavily dependent on the feed. The animals enrich the good fatty acids from the fresh grass in meat and milk. Therefore, pay attention to grazing or grass feeding. is ideal for frying and contributes an irresistible aroma with numerous aromatic substances, while it is rich in good fatty acids. and are the only animal fats that have medium-chain fatty acids that can be quickly converted into ketones. They are mild, versatile and serve as a natural flavor enhancer.
Oily sea fish such as,,, or are particularly rich in omega-3 fatty acids. With them, too, the fatty acid content comes from the diet. Targeted and species-appropriate feeding can produce very good levels of good fatty acids. In contrast, fish that are not fed appropriately in aqua culture are relatively poor. Pay attention to environmentally friendly fishing methods for wild-caught fish and seafood, recognizable by the MSC seal.
3. Vegetable oils
Two aspects make a good vegetable oil: the ratio of omega-3 to omega-6 fatty acids and the content of MCT fats. Cold-pressed oils still contain all the good ingredients such as vitamins. made from organic products is the first choice next to lard for roasting and baking. is mainly used in cold kitchens or as a flavoring drizzle over dishes. With its high oleic acid content, it regulates fat metabolism and reduces the proportion of toxic fats.
Avocado oil is the same: half of it consists of oleic acid. The oil gives vegetable and mushroom dishes, salads and soups a nutty note. Nut oils made from whale, hazel or macadamia nuts are also suitable for cold dishes, but are not suitable for heating. They contain a balanced mix of healthy fats. Refine just a few drops and vegetable dishes. The unmistakable taste of linseed oil goes well with vegetables, in salads and soups. Linseed oil must not be heated. Its 6: 1 ratio of omega-3 to omega-6 fatty acids is almost ideal for the human metabolism.
Our top 4 carbohydrate suppliers
If carbohydrates, then these should come from vegetables and fruit if possible and less from grain, potatoes and Co. Here you will find the carbohydrate sources that fit perfectly into an LCHF diet:
Top 4 Carbohydrates Suppliers
contains important vitamins and minerals that are also indispensable in an LCHF diet. In addition, it provides you with other healthy substances, such as antioxidants. This is especially true for brightly colored fruits such as, or. Easy to remember: the sweeter the fruit, the less suitable it is for a ketogenic diet. Make sure to consume fruit unprocessed as far as possible, because sugar is often added during processing. Frozen fruit is also good, because it is harvested when it is optimally ripe and tastes delicious.
contains many vitamins, minerals and the bases that are particularly important in the ketogenic diet. The daily allowable amount of carbohydrates should mainly be covered by vegetables. You can consume all,,,,,,,,,, and without worries. Take advantage of the high fat content of and. Frozen vegetables are a healthy and practical alternative to fresh produce. But they are cautious about root vegetables, because plants store carbohydrates in roots and tubers.
Although they provide high quality protein, lentils and chickpeas in particular also contain a lot of carbohydrates. If you want legumes, it is better to dodge them, which are lower in carbohydrates in comparison.
4. Flour alternatives
can replace pure carbohydrate carriers such as sugar, potatoes, rice and grains that are not very suitable for the keto diet. As a flour substitute is suitable Almond flourwhich contains only about 6 g of carbohydrates per 100 g. You can use it with sweetener in baked goods. Also other nut flours or ground ones Flax seeds, pumpkin or pine nuts are a good substitute for grain flour.
You can achieve a quick entry into ketosis by fasting for two days. The carbohydrate stores in our body are only sufficient for about a day, after which our metabolism switches to burning fat from adipose tissue. Some of this fat is then converted into ketone bodies and released into the blood.
Ready-made sauces, yoghurts, and juices often contain carbohydrates that you wouldn't suspect there. They can even be found in bratwurst and sausage, purchased meatballs and fish dishes and, of course, in everything breaded. Legumes and sweet fruits also contain considerable amounts. Caution: Beer also contains carbohydrates.
Coconut and olive oil, avocados, nuts, eggs and dairy products guarantee vegetarians a healthy diet. The choice increases when fish and seafood are allowed on the table. If all animal products are omitted, it becomes more difficult: Legumes as a source of protein are too high in carbohydrates, fermented soy products are better for vegans.
Basics of the keto kitchen
Good fats, meat, fish, vegetables, fruit, salads and dairy products - a large selection from all categories enriches the ketogenic diet. You only need to be careful with foods that are high in carbohydrates.
Fats / oils
Avocado, hemp, coconut, flax, olive oil
Butter, ghee, clarified butter
Nut oils (walnut, hazelnut, macadamia nut oil)
Fish / seafood
Eel, herring, salmon, mackerel
Preserves in olive oil (sardines, tuna)
Meat / meat products
fat bone broth
Skin-on poultry (chicken, duck, goose, turkey)
Lamb, beef, pork, game
Salami, chorizo, ham, bacon
high fat cheese
Cream, cottage cheese
Sheep Cheese (Feta)
Nuts and seeds
Hazelnuts, macadamia nuts
Chia seeds, flax seeds
all types of cabbage, sauerkraut
all leaf salads
Asparagus (green, white)
Herbs, spices, condiments
all types of herbs
Mayonnaise, aioli, bérnaise sauce
sugar-free mustard (mustard powder)
Dark chocolate (at least 80% cocoa content)
As soon as ketosis is reached, there is an increased excretion of some minerals together with water. It is best to make up for the impending mineral deficiency with meat or vegetable broth. Eat plenty of vegetables to get enough magnesium, which is needed for almost all of your body's biochemical functions.
Especially at the beginning of the transition, the desire for sweets can be dominant. Small consolation: the desire gradually fades. If there is no other option, use suitable sweeteners such as sweeteners to begin with Xucker or xylitol. But try to do without it little by little. It is better to treat yourself to a piece of dark chocolate with 80% cocoa content from time to time.
The perfect drink for those who don't like breakfast: Bulletproof Coffee. This coffee enriched with butter and / or coconut oil provides you with energy until noon. It not only fills you up, but catapults you into the day super fit.
In order to keep the ph value in the blood constant, ketones, which are chemically acids, have to be balanced with bases. Vegetables and vegetable broths are good sources of bases. If the protein intake is increased at the same time, the amount of acid in the blood continues to increase and the base intake from food is often insufficient.
Alcoholic beverages are not strictly taboo. But you'd better avoid beer, as a lot of carbohydrates are hidden here. But a glass of dry white wine is allowed, as well as high proofs if they are not sweet liqueurs. Try a vodka or gin mixed with a large glass of mineral water and some lime juice.
In the restaurant you leave out the usual "filling side dishes" such as pasta, potatoes, rice or bread. Better to eat a fried fish or a steak with a large salad - but not with the usual dressings, but rather with oil and vinegar or lemon juice. Of course, large portions of vegetables - often cooked with a lot of butter - are great as a side dish.
frequently asked Questions
What is ketosis?
This is a metabolic state in which the body falls back on fat reserves due to a lack of carbohydrates in order to gain energy from it. So-called ketones are formed in the liver.
What happens in ketosis?
Inevitably, a lack of glucose and therefore energy in the brain leads to massive feelings of hunger. Usually, you are likely to give in to that hunger, give your body what it wants, and the energy deficit needed to lose weight will not be met. However, if you are in a state of ketosis, your brain is not threatened with energy deprivation and you simply don't feel hungry.
You will probably be able to get by with two meals a day without any problems. A positive side effect: when the ketones are burned, fewer oxygen radicals are produced, which can damage the cell membrane in particular.
The ideal concentration of keto
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