Healthy food, good life
How Does it Work?What is this Keto Diet?
Ketogenic Diet
A Ketogenic diet is very low in carbohydrates, moderate protein and a high fat diet.
How ketogenic a meal is can be described by its ratio:
grams of fat : grams of protein + carbohydrate
Example: a meal that consists of 24 grams of fat and 5 gram of protein and 3 grams of carbs have a ketogenic ratio of 3:1
How Does it Work?
How it works ..
When your body have a low level of insulin (this occurs when glucose/glycogen availability is low), your liver convert fat into ketones. Ketones is an alternative fuel for glucose and preferred by your brain.
When your diet provides a minimum of carbohydrates (which quickly becomes glucose) insulin is kept low and liver converts fat into ketones.
Quick Recipies
Breakfast Omelette
50g egg, 23g mayonnaise,10g butter- Melt butter in a small non-stick pan.
- Mix mayonnaise and egg together with a fork until completely combined.
- Cook the egg and mayo mixture in butter. Gently fold the egg mixture until it is set.
- Scrape the eggs and all remaining fat onto a serving plate and serve immediately.
Breakfast Omelette, Ketogenic Ratio 4:1
Chicken Broccoli
40 gr heavy cream, 80 gr broccoli, 70 gr chicken, 40 gr butter.- Heat butter
- Add raw chicken then sauté for 3 minutes
- Add some salt and pepper.
- Stir in cream and broccoli and cook for 2-3 more minutes while stirring.
- Cover pan, turn off heat and allow to sit for 10 minutes
Chicken Broccoli, Ketogenic Ratio 2.4:1
Calculations when designing a ketogenic meal.
If the guide below seem difficult to start with, I recommend exploring the world of LCHF recipies. When you feel great on a LCHF plan, keep going towards the more strict versions and/or implement intermittent fasting. You might reach your goals using a strict LCHF diet! If not you might need to take a look at the steps below to get the terapeutical benefits of higher ketosis.
To design a ketogenic meal plan, it takes a bit more than using recipies with pretty pictures of delicious low-carb meals.
Here is a short guide of how to design a ketogenic meal the "original" style for therapeutic treatment of Epilepsy.