On a ketogenic diet, approximately 60-80% of calories come from fat, 20% from protein, and up to 10% from carbohydrates. Discover the recipes for this diet
According to Marina Poli, nutritionist at the Horaios Clinic, ketogenic recipes They are part of a type of diet in which about 60 to 80 percent of calories come from fat, 20 percent from protein and up to 10 percent from carbohydrates.
“The intake of large amounts of fat and a low intake of carbohydrates cause our body to increase the production of ketone bodies, which will be used as a source of energy. By maintaining this ketosis process, the body begins to mobilize our cells fat, to continue producing energy for our body”, he explains.
Although many people follow the ketogenic diet while trying to lose weight, it is a dietary strategy created around 1900 for the purpose of treating epileptic patients. Therefore, according to the professional, there are several studies linking the ketogenic diet and its benefits to other neurological disorders, such as Parkinson’s, Alzheimer’s, autism spectrum disorder and attention deficit hyperactivity disorder (ADHD).
“Overall, this is a diet that provides greater ability to concentrate and focus, may improve insulin resistance, reduce body weight, and promote greater satiety.”
Warnings and side effects
While beneficial for many, the ketogenic diet can also have side effects, such as severe constipation, hypoglycemia, loss of strength, increased irritability, and the development of a condition called ketoacidosis, in which the blood becomes very acidic, leading to various complications such as dehydration . , state of coma and death. “Therefore it must be prescribed and monitored by a doctor, and properly prepared and guided by a nutritionist,” explains Marina.
Ketogenic recipes
Below you can see five of them ketogenic recipes recommended by professionals. Watch:
Low carb chicken pot pie
Recipe by: Marina Poli, nutritionist at Horaios Clinic
ingredients
- 100 grams of minced chicken
- 50 grams of cooked cauliflower
- 1 egg yolk
- Sesame seeds to taste
- Refined salt to taste
- Dried herbs to taste
- 1 col. of extra virgin olive oil
- 1 white onion
- 2 cloves of garlic
- 2 ripe tomatoes
Preparation method
Blend the cooked cauliflower in a food processor or blender until it forms a paste, if necessary add chicken cooking water to help blend. Gradually add the cauliflower paste to the chicken, until it forms a uniform mass, season the mass with salt and dehydrated aromatic herbs to taste. Place half the dough in a container and cook for 10 minutes. For the filling, brown the onion and garlic in olive oil and add the tomatoes. Fry until soft. Remove the dough from the oven, add the filling and cover with the rest of the dough. Brush the dough with egg yolk and sprinkle with sesame seeds. Bake for about 15-20 minutes or until golden brown.
Stuffed peppers
Recipe by: Marina Poli, nutritionist at Horaios Clinic
ingredients
- 500g cooked chicken pieces or sautéed minced duckling
- 1 jar (150 g) of ricotta
- 2 large peppers, green or red
- Ground black pepper, oregano salt and fresh parsley to taste
Preparation method
Cut off the top of the pepper (where the green stem is), remove all the seeds and set them aside. In a bowl, mix the chicken with the ricotta cream and seasonings. Stuff the pepper and place it in a preheated oven at 200°C for 10 minutes, or until the pepper has softened.
Low carb chocolate flan
Recipe by: Marina Poli, nutritionist at Horaios Clinic
ingredients
- 1 can of cream
- 1 glass of water
- 1 sachet of colorless gelatin
- 5 tablespoons of erythritol
- 4 tablespoons 100% cocoa powder.
- 1 teaspoon vanilla essence
- 80 g cream cheese
Preparation method
Dissolve the gelatin sachet in 5 tablespoons of water, place it in the microwave, set aside. Blend all the ingredients in a mixer or blender. Transfer the cream to a deep plate and place in the refrigerator to harden for 3 hours.
No-knead bread
Recipe by: chef Angela Barreto
ingredients
- 3 eggs
- 50 g of grated parmesan
- 2 cups almond flour
- 3 col. of creamy soup
- 3 col. of water soup
- Salt to taste
- Chopped olives to taste
- 1 col. of chemical yeast soup powder
Preparation method
Beat the eggs well with the cream, water and parmesan. Gently add the other ingredients until you obtain a homogeneous mixture. Place in a greased English cake pan and bake in a preheated oven at 180° until golden.
Practical pizza
Recipe by: chef Angela Barreto
ingredients
Pasta
- 500 g of shredded chicken breast, seasoned to taste
- 3 eggs
- 100 g of grated cheese
Filling
- Tomato sauce
- Mozzarella cheese
- Gouda cheese
- Tomato
- Origan
Preparation method
Mix everything together and place it on a greased baking tray sprinkled with linseed flour. Cook for 20 minutes at 180°. Spread the tomato sauce over the dough, add the cheese, tomato slices, oregano and return to the oven until the cheese has melted. The filling can be whatever you prefer, another option is to cook the dough and add tomato sauce, rocket, white cheese and do not cook.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
