Who wants to eat ketogen, is sometimes uncertain whether this diet can form in everyday life, too. With a little preparation this is not, fortunately, not so difficult. “Ultimately, it is a Form of diet, when you eat less carbohydrates and more fat,” says nutrition scientist Ulrike Gonder. She is the author of the book “Ketoküche”.
For a Keto Breakfast, all types of eggs are, for example, food. “My tip is to make out of pure bacon-and-Egg Breakfast, but also some vegetables to add,” says the expert. The body only requires fat and protein, but also the phytochemicals from the vegetables. An omelette can be, for example, very simply with tomato or peppers spice up.
For Breakfast, there are many Alternatives
Who would not want to in the morning without his bread, can also use Keto-bread or Keto-buns. “These products have a significantly reduced proportion of carbohydrates,” says Gonder. “But they are also very rich in calories.” Some of the bakeries you have in your offer. They should not be confused with gluten-protein breads rich. There are also baking mixes, as well as plenty of recipes to bake yourself Keto-bread or rolls.
“But you should be always aware that this bread from the traditional bakery is different,” says Gonder. Because there is no grain, there is structure and consistency is quite different, as it is otherwise known. “The Kauerlebnis is different and you have to love,” says the expert. An Alternative may be self-baked Keto-crisp bread, which is it rich in fat, such as cheese and Avocado.
Greek cream yoghurt with coconut and nuts
Also who eats Breakfast favorite cereal, in the case of a Keto diet a few options. Is possible, for example, to use a Greek cream yoghurt with ten percent fat content. “If you like, you can add the cream a little, or in a water bath of liquefied coconut oil and stir,” says Gonder. In the yoghurt, a sprinkling of flakes, then to taste nuts and seeds, such as flax seed or coconut.
He who eats its fruit preferably with cereals, can also add a few Berries added, under all the varieties of fruit they are best in the case of a ketogenic diet. “Depending on how strictly you as to the dietary, you can add quite a piece of Apple or a tablespoon of applesauce,” says Gonder.
Ready-to-Keto-Snacks only as a last resort use
If it is to go fast, you can also rely on ready-to-Keto-bolt or Keto-Shakes. “However, this should be the exception rather than the rule,” says Gonder. If possible, it is always better to give yourself a quick little thing to prepare fresh.
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This is also true for the lunch and for the dinner: With vegetables, salad and herbs, a healthy meal is quick to prepare. A protein component ensures that it saturates well – for example, fish or meat. “A ketogenic diet does not mean, however, that you may eat lunch only salad and meat,” says Gonder.
Enough to eat fat, so you will have enough to eat
It is also important that the meal contains enough fat. “The body should eventually get into a ketosis. To do this, he needs fat, but not too much protein,“ says the expert. Therefore, you should also complement a dish of vegetables and meat or fish with fat-containing components, for example, with an Avocado dipping sauce, homemade Tartar sauce, or other dipping sauce. Also nuts and cheese on the salad are suitable.
Those who start with a Keto diet, often makes the error that it reduces the amount of carbohydrates drastically, but too little grease absorbs. “Some people shy away from fat rich foods to eat. Then the feeling comes on quickly, that a ketogenic diet saturates,“ says Gonder. Most of the people leave the Diet quickly.
What is behind the "Keto-Grippe"?
Another beginner’s mistake is to drink at the Keto diet to little. “The kidneys have to work differently and retire at least at the beginning more water,” says the expert. With this water, the body loses more minerals and salt. Thus it may happen that you will feel especially at the beginning of the Diet well.
Some people suffering from headaches, dizziness and leg cramps. This condition is also referred to as the “Keto-flu”, but is often simply because that it is missing the body of water and salt. “You should not save, therefore, in particular, to the beginning of the conversion of salt and drink plenty of water,” says Gonder. Suitable for mineral water and broth are.
The conversion is especially good when it is prepared. You should always have the opportunity, in between quickly and easily to a Keto-appropriate Snack prepared to grab when cravings equal carbohydrate bombs. It is good to have, for example, high-fat yogurt and Quark, at home, frozen berries, Avocados, as well as a stash of nuts. “If the fridge is suitably filled, it is simple, spontaneous, a Keto meal to prepare,” says the expert.
This article was Berentzen written by Maria
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*The contribution of “Hype Keto diet: With these tips, ketogenic diet in everyday life work is published” by GQ. Contact with the executives here.