Keto Diet,recipes, menu, lifestyle.

KETO RECIPES: PEANUT AND SEED BARS
4 servings 🙌🙌

INGREDIENTS
200 g of 100% peanut butter without added sugar
25 g flax seeds
25 g chia seeds
25 g pumpkin seeds
Coarsely chopped nuts (optional)

HOW TO MAKE PEANUT AND SEED BARS
1_Preheat the oven to 150°.
2_Mix all the ingredients until they are well integrated
3_Line a square mold with baking paper and spread the dough until it covers the entire surface with a thickness of 1/2 centimeter.
4_Let it rest in the refrigerator and when it has a solid consistency, remove and cut into bars.
5_Separate them slightly and, without removing them from the baking paper, put them on a tray and put them in the oven so that they cook until golden brown.

EGGS BENEDICTINE WITH SMOKED SALMON AND AVOCADO🙌😋

INGREDIENTS
4 eggs
4 slices of whole wheat seed or rye bread
4 slices of smoked salmon
8 cherry tomatoes
1 avocado
1 lemon
2 sprigs of parsley
Olive oil
Balsamic vinegar
Salt
Pepper

For the hollandaise sauce:
2 egg yolks
110g butter
1 teaspoon Dijon mustard
1 tablespoon lemon juice
A few sprigs of dill

HOW TO MAKE EGGS BENEDICTINE WITH SMOKED SALMON AND AVOCADO
To make the sauce, melt the butter in a saucepan over low heat. Then, put the egg yolks in the blender glass, along with the mustard and a pinch of salt. Beat and add the butter little by little. At the end and without stopping beating, add lemon juice. Pour into a sauce boat and add the chopped dill. Booking.
Wash the cherrys, cut them in half and dress them as for a salad.
Remove the pulp from the avocado, sprinkle it with lemon juice, season with salt and pepper and mash with a fork.
Toast the bread slices.
Bring water to a boil with salt and a splash of vinegar. Create a whirlpool in the water in the saucepan and pour in an already salted egg. Let it cook for about 4 minutes and remove. Do the same with the rest.
Cover a slice of bread with a slice of salmon. On top, put the avocado cream and on top of it, the poached egg. Serve with the tomatoes and sauce.

KETO RECIPES: KETO BREAD👏🙌
For 10 slices

INGREDIENTS
150 g almond flour
80 g ground flax seeds or psyllium husks
20 g chia seeds
1 teaspoon of salt
Half a glass of water
1 glass of natural Greek yogurt
4 egg whites
1/2 envelope of chemical yeast
Seed mix to taste

HOW TO MAKE KETO BREAD
Preheat the oven to 180º C. Grease a plum cake mold.

Mix the almond flour, ground flax seeds (or ground psyllium husks), chia seeds, salt, half a glass of water and yogurt and stir so that everything is well integrated. Cover and let it rest for half an hour.

Beat the egg whites until stiff with a pinch of salt.
Add the yeast, stir. Then, add the whipped egg whites and integrate, being careful not to lose their fluffiness. In the end you should obtain a homogeneous mass.
Put it in the already greased mold and sprinkle with the seeds.

Bake for an hour and a half or so. If you see that the seeds on top are toasting too much, cover with aluminum foil until the cooking is finished.
Wait for it to cool before unmolding and cutting into slices.

Keto chicken nuggets with green bean “potatoes” and barbecue mayonnaise
Instructions
Chicken Nuggets
Combine Parmesan cheese, ground onion, salt and pepper in a medium bowl. Mix well.
In another bowl, add the egg and beat until foamy.
Dip the chicken pieces in the egg, making sure to completely cover them.
Cover the chicken pieces with the Parmesan cheese mixture and shake if there is more.
In a large skillet over medium heat, melt the coconut oil. Fry the chicken nuggets 5 minutes on each side until golden brown and well done.
Green Bean Potatoes "
Heat a large skillet and fry the trimmed green beans for a couple of minutes. They must be crispy! Season with salt and pepper before serving.BBQ mayonnaise
Combine all dry ingredients in a small bowl. Season to taste
Ingredients 4 people
Chicken Nuggets
1½ lbs boneless chicken thighs cut into small pieces
4 oz. grated Parmesan cheese
1 tsp. ground onion
¼ tsp. Salt
¼ tsp. ground black pepper
1 egg
1 tbsp. coconut oil
Green bean "potatoes"
8 oz. fresh green beans
Fresh green beans
Green beans have many different denominations. Depending on where you live, you can know them as green beans, beans, green beans, pods, pods, beans, green beans, among others.
trimmed
1 tbsp. coconut oil (unflavored)
Salt
BBQ mayonnaise
¾ mayonnaise cup
1 tbsp. tomato concentrate
½ tsp. chili powder smoked flavor
1 tsp. garlic powder
salt and ground black pepper

Intermittent fasting
for starters

Is fasting the same as starving?

No, fasting differs from starvation in one fundamental way: control. Hunger is the involuntary lack of food for a long period of time, which can lead to serious suffering or even death.

It is neither intentional nor controlled.

Fasting, on the other hand, is voluntarily postponing food intake for religious, health, or other reasons. It is carried out by people who are not underweight and therefore have enough stored fat to live off of it. Intermittent fasting, if done the right way, shouldn't cause suffering and definitely doesn't cause death.

You have easy access to food, but you choose not to eat. The fast can be of any duration, from a few hours to days or, with medical supervision, up to a week or more. It is possible to start a fast at any time and it can also be stopped whenever you want. A fast can be started or ended for any or no reason.

The fasting period does not have a standard length as it is simply not about eating.

Every time you don't eat, you are fasting. For example, you can fast between dinner and breakfast the next day, an interval of about 12 to 14 hours. In this sense, fasting can be considered part of everyday life.

Simple low carb breakfast with fried eggs and yogurt.
Ingredients
2 large eggs1 tablespoon. Butter½ (100 g) avocado1 (110 g) tomato180 ml of Greek yogurt (4% fat)14 g (110 ml) spinach sprouts85g (140ml) fresh blueberries28 g walnuts240 ml of coffee1 tablespoon. whipping cream (or cream)

Instructions
1_ Heat the butter in a skillet over medium heat.

2_Break the eggs directly into the pan. If you want them to have a yolk, you can fry them on one side only. If you want to cook them a little on both sides, you can turn them over after a few minutes and cook them for another minute. For the yolk to be more cooked, you only need to cook them for a few more minutes. Finally, add salt and pepper.

3_Serve alongside the spinach, tomato and avocado sprouts.

4_Serve the yogurt in a bowl and add the blueberries and walnuts.

5_Enjoy a fresh cup of coffee with a splash of cream.

Meat, chicken and substitutes

Meat is perfect for the keto diet. You can eat beef, pork, lamb, game, and chicken. Soy products like tofu and tempeh work too. In addition, you can eat sausages and cold cuts. Opt for foods without added sugars, without starches and without batters so that they do not provide carbohydrates.

Low-carb drinks – the best and the worst
What do you drink on low carb? What are the best options, and the most common mistakes?
The quick answer: Water is perfect and zero carb, as is coffee and tea (without sugar, of course). The occasional glass of wine is fine too.

Check out this visual guide for more good options, and what to definitely avoid. Just remember, what you add to your drink is just as important as the drink itself!.

The numbers represent grams of net carbs per normal serving size (like what you get if you order one in a restaurant).The green numbers represent decent options on low carb. Keep reading for more details below.

Add a sugar cube to your coffee or tea and you add 4 grams of carbs (not good).

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Why eat a keto diet? The health benefits

The benefits of a ketogenic diet are similar to other low carb diets, but it appears to be more powerful than the more liberal low carb diets.Think of the ketogenic diet as a low carb, super-loaded diet that maximizes benefits. However, it can also be more difficult to follow and may increase the risk of side effects a bit.LOSE WEIGHT .Turning your body into a fat burning machine can be beneficial for weight loss. The ability to burn fat increases significantly, while insulin levels decrease considerably.This seems to make it much easier for you to lose body fat, without hunger.More than 30 high-quality scientific studies have shown that, compared to other diets, low-carb and keto diets have resulted in more effective weight loss.

Keto plate of roast beef and cheddar cheese
roast beef, cheese, avocado, radishes, chives, period. Why a keto food doesn't have to be complicated

INGREDIENTS
7 oz. cold cut roast beef
5 oz. cheddar cheese
1 avocado
6 radishes
1 chive
½ cup mayonnaise
1 tbsp. Dijon mustard
2 oz. lettuce
2 tbsp. olive oil
salt and ground black pepper

INSTRUCTIONS
Serve the roast beef, cheese, avocado, and radishes on a plate.
Add sliced ??onion and a good tablespoon of mayonnaise.
Serve with lettuce and olive oil.

Keto Diet,recipes, menu, lifestyle. updated their business hours.

Chicken with roasted vegetables
Ingredients 4 people

1 pound brussels sprouts
8 oz. Cherry tomatoes
8 oz. mushrooms
1 teaspoon sea salt
½ teaspoon black pepper
1 teaspoon dried rosemary
½ cup olive oil
Fried chicken
4 chicken breasts
1 ounce. butter for frying
4¼ oz. butter with herbs, to serve
Instructions

Preheat oven to 200 ° C (400 ° F). Place the whole vegetables in a roasting pan.
Add salt, pepper and rosemary. Pour olive oil on top and stir so that it mixes with the vegetables evenly.
Bake for 20 minutes or until vegetables are gently caramelized.
Meanwhile, fry the chicken in olive oil or butter and season with salt and pepper. Cook until a meat thermometer inserted into the largest piece shows 74 ° C (165 ° F).

This is what you should avoid on a keto diet: carbohydrates that contain a lot of sugar and starch. This includes starchy foods like bread, pasta, rice, and potatoes. These foods are very high in carbohydrates.This means that basically on a keto diet, you should avoid sugary foods entirely, as well as starchy foods like bread, pasta, rice, and potatoes. Also, avoid processed foods and choose to follow our keto diet tips.

Also, foods should be primarily high in fat and only moderately high in protein, as excess protein can be converted to blood sugar in the body. Avoid low-fat diet products. A rough guide is about 5% carbohydrate energy (the fewer carbohydrates, the more effective the diet is), 15-25% protein, and about 75% fat.

Omelette Keto
Ingredients
Omelette
2 eggs
2 tbsp. whipping cream
salt and ground black pepper
1 tbsp. butter or coconut oil
3 oz. grated or sliced ​​cheese, cured
Filling
2 sliced ​​mushrooms
2 cherry tomatoes, sliced
½ oz. spinach sprouts
2 tbsp. cream cheese
1 oz. turkey cold cuts
1 tsp. Dried oregano

Instructions
1_In a bowl, beat the eggs, cream, salt and
pepper.
2_Heat a tablespoon of butter in a nonstick
skillet over medium heat. Spread the cheese evenly
in the pan so that it covers the entire bottom.
Fry over medium heat until bubbly.
3_Carefully add the egg mixture over the cheese
and lower the heat. Cook a few minutes without
stirring.
4_Fill half with mushrooms, tomatoes, spinach,
cream cheese, turkey and oregano. Fry a few more
minutes.
5_When the egg mixture begins to set (it may still
be quite loose on top, but not too much), flip the
empty half over the half with the ingredients,
forming a crescent. Fry a few more minutes and
enjoy!

You can use many combinations for the filling

Ground beef for tacos and avocado

Tuna, mayonnaise and chives

Different types of ketogenic diets
There are many versions of ketogenic diets, including:

-The Standard Ketogenic Diet (DCE): It is a very low carbohydrate eating plan, with a moderate intake of protein and high in fat. It normally contains 75% fat, 20% protein and only 5% carbohydrates.
-The Cyclic Ketogenic Diet (DCC): This plan involves periods of higher carbohydrate refills, for example, 5 ketogenic days followed by 2 days with carbohydrates.
-The Adapted Ketogenic Diet (DCA): Allows you to add carbohydrates on training days.
The High Protein Ketogenic Diet: Similar to a standard ketogenic diet, but includes more protein. The normal is usually 60% fat, 35% protein and 5% carbohydrates.

Standard and high protein ketogenic diets have been thoroughly studied. Cyclical or adapted diets are more advanced methods and are mainly used by athletes or bodybuilders.

There are many versions of the keto diet. The standard version (DCE) is the most researched and recommended.

Do you lose more pounds with a ketogenic diet than with a traditional diet?
The increased weight loss efficacy of the keto diet compared to low calorie diets was demonstrated in several studies
By reducing carbohydrates in the diet, blood insulin decreases, this deactivates lipogenesis (which means accumulating fat).
For 1 to 3 days the sugar reserves found in the liver and muscles are used.
The Nervous System captures this situation and sends signals to obtain glucose through the burning of fats from adipose tissue in the liver (lipolysis).
The fats in the liver are converted into ketone bodies, which are substances capable of offering their energy to the tissues, especially the brain.
Fats are also converted to glucose to maintain acceptable blood glucose levels.
Many of the ketone bodies are removed by evaporation through respiration, leading to loss of energy (fat lost through breath). And they are also excreted in the urine.

Keto chocolate hazelnut cream
Delicious chocolate + hazelnuts = pure happiness.
Ingredients
5 oz. hazelnuts
¼ cup coconut oil
1 oz. unsalted butter
2 tbsp. cocoa powder
1 tsp. vanilla extract
1 tsp. erythritol (optional)

Instructions
Instructions are for 6 servings. Modify them as necessary.
Toast the hazelnuts in a dry, hot skillet until they turn a pleasant golden color. Pay close attention: hazelnuts burn easily. Then let them cool slightly.
Place the hazelnuts on kitchen paper and rub so that some shells come off. You can remove the shells that do not come off.
Place the hazelnuts with all the remaining ingredients in a blender or food processor. Blend until the desired consistency is achieved. The longer, the smoother the cream.

With these flavorful skewers you have a fabulous snack.
Ingredients (4 people)
Salmon brochettes
¼ cup chopped fresh basil
1 lb frozen salmon, cut into chunks
1 pinch ground black pepper
3½ oz. sliced ​​cured ham
1 tbsp. olive oil
8 wooden skewers
At your service
1 cup mayonnaise

Instructions
Thaw salmon halfway.
Soak the wooden skewers.
Finely chop the basil with a sharp knife.
Cut the almost thawed salmon fillets lengthwise and skewer them.
Top the skewers with chopped basil and pepper.
Cut the ham into thin strips and roll them around the salmon.
Cover with olive oil and fry in a frying pan, bake or roast.
Serve with mayonnaise or a good salad with aioli.

It is easier to assemble the salmon pieces on the skewers when it is not yet completely defrosted. However, if you prefer, you can use fresh salmon (considering that it will be a little more difficult to assemble the skewers).

What are the best and worst fruits to eat when following a low carb or ketogenic diet?
Bottom line: most berries are low-carb foods in moderate amounts
Raspberries, blackberries, and strawberries can be eaten in small amounts by following a strict low-carb diet, and a moderate low-carb diet can be eaten more freely.Blueberries have slightly more carbohydrates, so don't overdo it: On a strict low-carb diet, they can only be eaten occasionally and in small amounts.

And the fruit? As you can see, all fruits contain enough carbohydrates (most in the form of sugar). So the fruit is sweet!

What is ketosis?
Ketosis is a normal process that allows the body to continue working when carbohydrates are low.

Carbohydrates are one of the two main sources of energy for the body. We can also burn fat for energy, but the brain cannot directly burn fat. Instead, by eating too low in carbohydrates, fat is converted to ketones in the liver, and these are released into the bloodstream. This is a great source of energy for the brain.The process of feeding the entire body with fat, including the production of ketones, is called ketosis. Under normal circumstances, ketosis is safe and natural, for example, when it results from a low-carb (keto) diet, or during intermittent fasting.

However, under certain special circumstances (most commonly with type 1 diabetes), ketosis can be a sign of insulin deficiency, and ketones can rise to potentially harmful levels.

Smoothie coffee (Dalgona)
INGREDIENTS 2 people
1½ tbsp. instant coffee powder espresso
1½ tbsp. erythritol
2 tbsp. Hot water
1 tsp. vanilla extract (optional)
1½ cups unsweetened almond milk or coconut milk

INSTRUCTIONS
Mix the espresso coffee powder, the sweetener and the hot water in a narrow glass or in a glass jug of about 500 ml.
Use a mixing stick, slotted spoon, or mixer to beat the mixture until foamy.
It can take 1-3 minutes until the coffee froths up.
The approximate volume will double, as air will be present when whipped, and will change from dark brown to light brown when whipped.
Fill a de glass with ice. Pour the almond milk, the vanilla extract and mix.
With the help of a spoon, put the beaten coffee on top of the almond mixture. Remover just before serving.

You can substitute almond milk for coconut milk, or use both. If you want it with dairy, you can use whole milk or cream mixed with water instead of almond milk.

It can be made with any instant coffee, but the espresso is a little stronger and gives it a more intense flavor.

The granulated sweetener helps make it more stable. It won't mix well without the sweetener.

Instructions
Prepare the sesame mayonnaise by mixing the
mayonnaise with the sesame oil and the lime juice.
Season to taste and reserve.
Mix all the ingredients for the beef marinade in a
plastic bag. Add the beef and marinate for 15
minutes or more at room temperature.
Cut all the vegetables in the salad, except the
chives, into small pieces. Distribute them on two
plates.
Heat a medium-sized skillet over medium heat. Add
the sesame seeds to the dry skillet and toast them
for a couple of minutes or until lightly golden
and fragrant. Reserve.
Dry the meat by tapping it with kitchen paper on
both sides. Over high heat, brown for a minute or
two on both sides, then reduce the heat to
medium-low, cooking the meat to the point. Then
transfer it to a cutting board.
Fry the chives for a minute in the same pan.
Cut the meat perpendicular to the fiber into thin
slices. Place the beef on top of the vegetables.
Top with roasted sesame seeds and serve with a
tablespoon of sesame mayonnaise as an
accompaniment.Ingredients
Sesame mayonnaise
¾ mayonnaise cup
1 tbsp. Sesame oil
½ tbsp. lime juice
salt and pepper
Beef
1 tbsp. olive oil
1 tbsp. Fish sauce
1 tbsp. grated fresh ginger
1 tsp. chili flakes
2⁄3 lb chorizo ​​steaks
Salad
3 oz. cherry tomatoes
2 oz. cucumbers
3 oz. lettuce
½ red onion
fresh coriander
1 tsp. Sesame seeds
2 chives

¿Por qué no estoy en cetosis? Las dos razones más frecuentes para no entrar cetosis son: Demasiados carbohidratos Demasiada proteína.Tener en cuenta que las cantidades que las personas toleran mientras están en cetosis son individuales, difieren de persona a persona.

cerdo, pimientos, cebolletas, almendras y mantequilla cremosa. Porque una cena keto no tiene que ser complicada.Instrucciones
Calentar una buena cantidad de mantequilla en una sartén o un wok. Reservar una cucharada de mantequilla por porción para servir.
Dorar la carne a fuego muy fuerte durante un par de minutos.
Añadir las verduras y la pasta de ají. Seguir friendo mientras revuelves durante otro par de minutos. Salpimentar hacia el final.
Servir con la almendras y la mantequilla a temperatura ambiente.Ingredientes
110 g mantequilla
300 g paleta de cerdo cortadas en tiras
2 pimentones verdes en rodajas
2 cebolletas en rodajas
1 cdta. pasta de ají
2 cda. (20 g) almendras
sal y pimienta.