A common diet that focuses on cutting your carbohydrate intake to 5–10% of your overall energy intake is called the ketogenic diet, or keto diet.
Therefore, if your daily caloric intake is 2,000, this usually translates to only 20–50 grams (g) of carbohydrates. For some people, this might make meal planning challenging.
Here are our best keto diet recipes, which include rice dishes, salads, and taco alternatives.
The ketogenic diet:
The ketogenic diet is a very low-carb, moderately-protein, and high-fat diet. It is comparable to other low-carb, grain-free diets like Atkins and Paleo.
Usually, it centers on eating:
- Meats.
- dairy products.
- Nuts.
- Butter.
- fish oils.
- veggies that are not starchy.
The main reasons keto is popular are for weight loss.Trusted Source. Diets are frequently used to help obese persons reduce their appetite and accelerate their weight loss. Research from 2020 suggests that it might also assist type 2 diabetics control their blood sugar levelsTrusted Source.
Recipes for keto:
These recipes are perfect if you want to incorporate new foods into your routine or are seeking to attempt the keto diet for the first time.
1. Cheese taco shells low in carbs:
It is difficult to come up with methods to improve tacos because they are already quite tasty. However, blogger and creative pals Kat and Melinda at Home Made Interest discovered one.
Open the shell of the cheese taco. Instead of using a tortilla to make the taco shell, their method employs cheddar cheese, which makes it the ideal container for all of your favorite taco fillings.
A single serving has the following ingredients:
- 2g of carbohydrates.
- 17 g of protein.
- 21 g of fat.
2. Cauliflower loaded with:
Cauliflower is a decent alternative to carbohydrates. It can be comfort food because it is buttery and goes well with a variety of flavors.
When the craving strikes for loaded potato skins or mashed potatoes, this recipe from Low Carb Maven is perfect. It has bacon, cheddar, chives, sour cream, butter, and all the other tasty ingredients.
A single serving has the following ingredients:
- 4 g of carbohydrates.
- 6 g of protein.
- 6 g of fat.
3. Sesame chicken low in carbs:
Battering or breading are frequently used in sesame chicken variations, which makes them a bad choice for people following low-carb diets. Using arrowroot to help the sauce stick, Vicky’s version of the Tasteaholics blog recipe recreates the popular meal without all the carbohydrates.
A single serving has the following ingredients:
- 4 g of carbohydrates.
- 45 g of protein.
- 36 g of fat.
4. Chicken pot pie made keto:
Although it is difficult to envision a pot pie without carbohydrates, I Breathe I am Hungry’s chicken pot pie succeeds in preserving the dish’s creamy center and flaky crust. Thyme adds flavor and perfume to the sauce, which has a base of garlic.
One serving contains:
- Carbohydrates: 6 g.
- Protein: 24 g.
- Fat: 11 g.
5. Mexican cauliflower rice reduced in carbs:
Being able to prepare meals you enjoy is essential to maintaining a low-carb lifestyle. When you are wanting beans and rice or stir-fried vegetables, cauliflower is a great alternative to rice. Carolyn’s recipe from All Day I Dream About Food is flavorful, quick to prepare, and requires little effort.
A single serving has the following ingredients:
- 7 g of carbohydrates.
- 1 g of protein.
- 7 g of fat.
6. Frittata with avocado, cotija, and mozzarella:
This recipe is low in carbohydrates, meatless, ketogenic, low in glycemic index, and free of gluten. In addition, there are two kinds of cheese and avocado. It is a recipe developed by Kalyn Denny from Kalyn’s Kitchen.
A single serving has the following ingredients:
- Five grams of carbohydrates.
- 13 g of protein.
- 18 g of fat.
What advantages does the ketogenic diet provide for health?
According to numerous studies, adopting a ketogenic diet for up to two years can enhance insulin regulation and lead to weight loss, among other health markers. The diet’s long-term effects remain unclear, despite these immediate advantages.
Doctors advise you to gradually increase your carbohydrate intake and stick to a low-carb diet if you decide to quit the ketogenic diet in order to maintain the health benefits.
Loss of weight
When fat is consumed primarily in place of carbohydrates, your body burns fat more efficiently for energy.
Normally, blood sugar is used by cells to produce energy. The system’s storage of carbs is usually the source of this. However, the body will burn stored fat if there are more fat molecules, or ketones, in the blood than in the blood sugar.
This metabolic state is known as ketosis.
Controlling diabetes
Limiting carbohydrates may also assist those with type 2 diabetes control their blood sugar levels. Nevertheless, if a diabetic does not handle their condition appropriately when beginning a diet, they run the danger of developing hypoglycemia.
When a person experiences dangerously low blood sugar, it is known as hypoglycemia.
Before beginning this diet, you should speak with your doctor or nutritionist about the possibility of hypoglycemia.
Summary
In summary, the ketogenic diet emphasizes the consumption of fats and proteins and limits the amount of carbs that a person can eat.
Research indicates that the ketogenic diet can help patients manage type 2 diabetes, epilepsy, and other neurological diseases in addition to aiding in short-term weight loss.
The most well-liked recipes include keto-friendly variations. On the keto diet, you may still enjoy many of your favorite foods with some creative substitutions and careful preparation.
