The ketogenic diet, commonly known as the keto diet, is a low-carbohydrate, high-fat eating plan that has gained popularity for its potential health benefits, including weight loss and improved metabolic health. The primary principle of the keto diet is to shift the body’s metabolism from burning carbohydrates for energy to utilizing fats instead. This metabolic state is known as ketosis, where the liver converts fats into ketones, which serve as an alternative fuel source for the body and brain. By drastically reducing carbohydrate intake and replacing it with healthy fats, individuals on the keto diet can experience a steady energy supply and reduced hunger levels.
In following a keto diet, it’s essential to focus on foods that are high in healthy fats, adequate in protein, and low in carbohydrates. Common foods included in a keto diet are avocados, nuts, seeds, fatty fish, olive oil, and low-carb vegetables like spinach, kale, and broccoli. On the other hand, foods that are typically avoided include grains, sugar, fruits (with some exceptions), and starchy vegetables like potatoes and corn. To maintain a state of ketosis, individuals will often monitor their carbohydrate intake closely, aiming for a daily total of around 20 to 50 grams of net carbs, depending on their specific goals.
One of the critical benefits of the keto diet is its potential to aid in weight loss. By reducing carbohydrate intake, the body can lower insulin levels and promote fat burning. Additionally, the high-fat content of the diet can lead to increased satiety, helping individuals feel fuller for longer periods, which may reduce overall calorie consumption. Some studies suggest that the keto diet can also have positive impacts on blood sugar levels and may help manage conditions like type 2 diabetes, though it’s essential to consult a healthcare professional before making significant dietary changes.
Here are two easy keto lunch recipes to try:
Keto Chicken Salad
- Ingredients: 2 cups cooked, shredded chicken, 1/2 cup mayonnaise, 1/4 cup diced celery, 1/4 cup diced red onion, salt and pepper to taste, and a squeeze of lemon juice.
- Instructions: In a large bowl, combine the shredded chicken, mayonnaise, celery, and onion. Mix until well blended, then season with salt, pepper, and lemon juice. Serve on a bed of leafy greens or in a lettuce wrap.
Zucchini Noodles with Pesto and Cherry Tomatoes
- Ingredients: 2 medium zucchinis (spiralized), 1/2 cup fresh pesto, 1 cup halved cherry tomatoes, and parmesan cheese for topping.
- Instructions: Heat a skillet over medium heat and add the spiralized zucchini. Sauté for about 3-4 minutes until slightly softened. Stir in the pesto and cherry tomatoes, cooking for another 2-3 minutes. Serve warm, sprinkled with parmesan cheese.
These recipes are not only easy to prepare but also rich in flavors that align perfectly with the keto diet!
** This information is not intended to replace medical advice from your doctor. Please see your physician or dietitian for more personal dietary advice!
Loving you from here,
Dr. Rev. Jenine Marie Howry
Life Lessons by Jenine Marie 