Ketogenic diet: the 10 main foods

When you start a new slimming diet, you often know what you are not allowed to eat, and less what you should put on your plate. In the case of the ketogenic diet, which has gained popularity in recent months, you will have to reduce your carbohydrate intake (to less than 50 g per day), and turn instead to fats and proteins. To avoid side effects, but above all to get better results, here are 10 healthy foods to incorporate into your ketogenic diet.

FISH AND SEAFOOD

Rich in healthy fats (the famous omega 3 and 6) and vitamins (especially vitamin B), oily fish (like salmon or tuna) are precious allies for your keto diet. Especially since these are excellent sources of potassium and selenium that you may miss by stopping processed products. As for seafood, prefer shrimps and crabs that contain no trace of carbohydrates.

POOR CARBOHYDRATE VEGETABLES

As part of a ketogenic diet, you will need to stop starchy foods. However, there is no question of skipping vegetables (a mistake that many beginners make) at the risk of depriving you of precious vitamins and minerals.

In this area, we should focus on digestible (or net) carbohydrates, that is to say those that do not contain fiber. The poorest are green leafy vegetables, such as spinach (one cup equals 8 grams of net carbohydrates) or Brussels sprouts (14 grams).

CHEESE

You said a diet with cheese! Well yes, the good news is that they are low in carbohydrates and high in fat: an ideal choice if you are on a keto diet. One serving of cheddar, for example, is only 1 gram of carbohydrates. Regular consumption of cheese will also allow you to maintain your muscle mass and strength, which is not uninteresting if you plan to couple your slimming diet with a fitness program.

THE LAWYERS

Low in carbohydrates (count about 9 grams for an average avocado), avocados are rich in fiber. But also in vitamins and minerals, including potassium (which is often sorely lacking in our diet). In addition to being an excellent source of healthy fat, avocado would help reduce bad cholesterol.

WHITE MEAT

Poultry is often considered a staple of the keto diet. Low in carbohydrates, it is an excellent source of B vitamins and minerals (such as selenium, potassium, and zinc). This excellent source of protein will also allow you to maintain your muscle mass (and avoid the melting associated with a low-carbohydrate diet).

EGGS

Containing less than one gram of carbohydrates per 6 grams of protein, the egg is not only excellent for health, but very versatile and quick to prepare. Eating eggs can also delay the feeling of hunger and therefore reduce (without frustration) its caloric intake. Be careful however to eat them whole so as not to deprive yourself of the nutrients (and in particular the antioxidants) contained in the yolk.

COCONUT OIL

Rich in medium-chain triglyceride (not long-chain), coconut oil is more easily absorbed by the liver which will convert it to ketone to produce energy. It is therefore perfect as part of a ketogenic diet. In obese people, it even boosts weight loss, especially in the belly. So use coconut oil to cook your meats or sauté your vegetables.

GREEK YOGURT / WHITE CHEESE

Rich in protein, these dairy products contain very few carbohydrates (5 grams for a 150-gram serving, compared to 11 for protein). They also reduce appetite and promote the feeling of satiety. However, we avoid combining them with fruits (rich in carbohydrates) and we prefer nuts, cinnamon, or a sugar-free sweetener.

NUTS AND SEEDS

Speaking of nuts, these are ideal for a ketogenic diet because they are high in fat and low in carbohydrates. Eating nuts regularly would also reduce the risk of heart disease and cancer. Full of fiber, the seeds will allow you to feel full, and less absorb calories.

PREFER:

the almonds ;

cashew or macadamia nuts;

flax and pumpkin seeds;

sesame seeds.

BERRIES

We end with good news. If fruits are in principle to be banned from the list of foods to eat in a ketogenic diet, you can catch up on berries. Low in carbohydrates but high in fiber, they are also packed with antioxidants.

To decorate your Greek yogurt, you can therefore choose from:

strawberries (8 grams of carbohydrates);

blackberries (10);

raspberries (12);

blueberries (14).

WHAT YOU MUST REMEMBER

As you can see, the ketogenic diet allows you to lose weight, reduce your glycemic index, and even be healthier ... All without missing out on too many foods. Provided you reduce your carbohydrate consumption to less than 50 grams per day, you will be able to eat a variety of meals and continue to treat yourself!

Click here if you want the best recipes of Keto breads and Keto desserts:

The best Keto breads and Keto desserts.

Can You Lose Weight QUICKLY on a Keto Diet?

Everything you need to know about the results you can expect by following the ketogenic diet with practical advice. Today I answer the following two questions: can we lose weight quickly with the keto diet? How fast will I lose weight with the Keto diet?
Losing weight is one of the most common goals of a ketogenic diet. If you've started a ketogenic diet to lose weight, you may be wondering how quickly you're going to be able to get results.
Since everyone is different, it's hard to get an exact answer, but this article covers average weight loss rates for most people in keto, tips for losing weight effectively in keto, and how to avoid mistakes. the most common weight loss.

Weight Loss in Keto: Each Person is DifferentEach body is different, which means that the rate of weight loss varies among individuals. Your results with the ketogenic diet may depend on four main factors.
Your overall health

Are you overweight? What is your energy level? Do you have thyroid problems? Insulin resistance or other blood glucose problems? What is your metabolic state?
Your overall health determines how quickly you will lose weight. For example, if you have hormonal or metabolic problems, the process may take longer than expected. And it doesn't matter.

Your body composition
How much fat mass do you want to lose? What is your muscle mass level? What is your BMI (Body Mass Index)? If you have a lot of excess weight you will lose more weight faster at first.

Your daily habits

Your physical activity and eating habits can encourage or destroy your weight loss efforts. What do your meals look like? Do you eat healthy keto foods like coconut oil, avocado, TCM oil, or do you choose industrial foods like processed meats? Are you paying attention to hidden carbohydrates? Do you practice physical activity? The energy you spend each day and the way you eat directly affects how fat your body burns.

Your period of adaptation to lipids in the keto diet
Your body needs time to become adapted to lipids, and this time depends on your metabolism. For example, if you have always followed a standard Western diet, and your body has never used ketones, your adjustment period may be a little longer. You will lose weight when you are in ketosis.

The key to ketogenic diet is seriousness and regularity. This means eating healthy keto foods including healthy fats, vegetables, and quality meats. Do not see keto just as a diet, but as a metabolic change for the sake of your health.
Lay the foundation for successful weight lossBefore you start your weight loss journey, it's important to have the basics right.

Some people think that switching from a high-carb diet to a paleo or low-carb diet is enough to get into ketosis. But this is not often the case. It is important to be sure that you are using ketones instead of carbohydrates to get your energy. Otherwise, you will not lose weight.

Calculate your MacrosUse the method described in this article to calculate your macros. Having “target” nutritional numbers based on your metabolism will make it much easier for you to enter and stay in ketosis (and lose weight). It can be scary at first, but once you have a rough idea of ​​how many grams of carbohydrates, protein, and fat are in the foods you eat most often, it will become almost instinctive.

Give your body time to enter ketosisIt takes about 2 to 7 days to enter ketosis. It depends on your metabolic state and the state of your body. Do not skip this step if you want to avoid "keto flu" or other side effects.

Test your ketonesTesting your ketone levels is the best way to find out if you are in ketosis or not. The most accurate tool is the ketone meter. If your ketone level stays above 0.5 mol / L you are in ketosis. A more economical method is to use urine strips or a Ketone meter.

Eat a “healthy” ketogenic dietThe quality of the food matters, not just the macros. Sure you can stay in ketosis by eating only slices of industrial cheese and ham, but it won't feed you in the best way. Focus on the quality of keto foods like avocado oil, green vegetables, wild fish, and grass-fed beef.

You will lose pounds faster if you do more sports. Keep in mind that you don't have to go to the gym 6 times a week or jog every morning. Just be more active in your daily life.
For example, take a 2-minute break from your office chair every hour, take the stairs instead of the elevator, walk to do your shopping if possible, buy/build a standing desk, answer the phone while standing. These little efforts burn a lot of calories at the end of the day.

Average weight loss in ketoAs you already know, not everyone loses weight at the same rate. However, below, I give you an overview of what most people lose in weight by following the ketogenic diet. Can you lose weight quickly with the keto diet?
First week: Rapid weight loss due to water loss (900 grams - 4.5 kilos)

n the first week, many people lose weight quickly, between 900 grams and just over 4 pounds. This is because when you lower your carbohydrate intake, your body releases a lot of water.

Why?Carbohydrates need water to stay in your body. When your body doesn’t use glucose immediately, it keeps it as glycogen in your muscles, and glycogen binds to water molecules. Each gram of glycogen is stored with 2 to 3 grams of water.

When you switch to a keto diet, your body will burn all the glycogen stores before using the lipids. Once it runs out of glycogen, the water that was needed to store it is eliminated. This is why you lose a lot in the first week of keto.
While this is not fat loss, it is a sign that your body is heading for ketosis: the "fat burner" mode. This rapid loss of water also leads to dehydration and constipation, so drink more water than necessary.

During this first week, you can lose weight quickly thanks to the keto diet.
Short and medium-term: More constant weight loss (500g to 1 kg per week)

After a week or two, you will lose weight a little slower and more steadily. This is also the period during which your body will become fat-adapted, that you will burn fat instead of burning carbohydrates, which means that you will lose fat.
Reasonable weight loss is around 500 grams to 1 kg per week during this period.

Here's what scientific studies say about keto weight loss:One study found that obese patients lost 13 kg after two months on the ketogenic diet, and that 90% of patients lost more than 10% of their original weight at the end of the study. It's 3 kg of fat lost per week.

Another study found that obese patients who weighed about 100 kg lost 10 kg after 8 weeks. They lost 2 kg in the 15th week and another 3 kg in week 24. In all, they lost 15 kg in 6 months.
Obese volunteers with type 2 diabetes who weighed 108 kg lost 11 kg in 24 weeks.

Weight loss depends on how long you have been on a keto, how much weight you need to lose, and your general health. In general, people lose the most fat during the first 2 to 3 months of the ketogenic diet, although you can continue to lose weight as long as you follow the diet.

During this second week, you can still lose weight quickly with the keto diet, but at a slower pace.

Long term: Slower weight loss
The closer you get to your weight loss goal, the more this weight loss slows down. When your mass decreases, your total daily caloric needs also decrease. So even if you keep creating a calorie deficit to lose weight, it will make a smaller difference.
In some weeks, you will feel like you are losing nothing, and then when you weigh yourself a week or two later, you will have lost 2 to 3 kg. The key is to stick to it and not be discouraged. Just make sure you're in ketosis, and let your body do the rest.
The keto diet is effective for rapid and lasting weight loss. You will have the best results if you stick to it for several months, and you will not regain that weight if you stick to it in the long run.

The more time passes, the less you lose weight in relative terms, thanks to the keto diet.
The most common mistakes in a keto diet, when it comes to losing weight faster

If you feel that you have reached a plateau in your weight loss after adopting the ketogenic diet for several months, your eating habits could slow your progress. Below are some of the common mistakes made with a weight loss goal, and what you can do to improve it.

Mistake number 1: Not being in ketosisIt may seem obvious, but it is very easy to leave ketosis without realizing it. This is why keeping track of your ketone levels is crucial. One of the main reasons why people don't get results with the ketogenic diet is because they're not in ketosis.

What has to be done:
Track your ketone levels
Reduce your carbohydrate intake.
Increase your fat intake. Each of your meals should be rich in good fats.

Mistake number 2: Ignoring hidden carbsSome of the foods you eat are higher in carbohydrates than you might think. These hidden carbohydrates can get you out of your daily carbohydrate zone and significantly reduce your weight loss efforts.

What has to be done:Stop industrial food. They often contain a lot of hidden carbohydrates, even those said to be “healthy. Replace them with whole foods instead.

Eliminate artificial sweeteners. They can increase your insulin levels and stop your ketosis. In addition, they contain many ingredients dangerous to your health. If you need to use a sweetener, take stevia for example.

Mistake number 3: consuming too many caloriesWhile it is more difficult to overeat on a keto diet, it is possible to eat more calories than necessary. If you do not remain in a calorie deficit, you will not lose weight.

Here's what to do:Count your calories. If you don't notice significant results after a few weeks, calculate your macros using this method:

How to calculate your macros

1. First, you need to know how many calories you eat (or want to eat) each day. I eat roughly 2,300 calories per day.

1. Next, determine your ideal ratio. ...

1. Then, multiply your total daily calories by your percentages.

1. Finally, divide your calorie amounts by its calorie-per-gram number.

Eat less nuts. Although some nuts are keto, they are also high in calories and some contain more carbohydrates than others. Especially since it is very easy to overeat.
Try intermittent fasting. It can help you lose weight faster.
Eat enough. Too little food can damage your metabolism, and do you more harm than good.

People who have tried many diets in the past, and who have experienced the “yo-yo” effect, should let their bodies rest for a while.

Don't ignore other signs of progress
When you're on a ketogenic diet, it's important to look beyond weight loss: even if you have a lot of pounds to lose. While you absolutely want to lose weight fast with the keto diet, your goal should be your overall health, so reward yourself when you see the following benefits:

Healthier hair, skin and nails
More mental clarity
Less cravings
More energy throughout the day
Less inflammation
Prevention of chronic diseases

While losing weight is a good indicator of your success, keep in mind that it's just a number on a scale. Many people notice evolution more in the mirror than on the scale.
The expected weight loss in a keto diet

The ketogenic diet can help you lose weight and improve your overall health, so stick with it. The speed at which you will lose weight depends on your overall health and your initial weight, as well as your state of ketosis. Generally, people lose the most weight during the first two weeks of the keto diet, and then this weight loss stabilizes over the long term.

Track what you eat, stay in your macros, and test your ketone levels regularly to make sure you're staying in ketosis. Most importantly, give your body time to adjust to your dietary changes. Soon, the results you hope for will appear.
P.S. Take a look at our 8 weeks custom keto Meal Plan. It contains all the tools, information, and recipes you need to succeed.
+ The recipes are optimized for energy boost and weight loss to feel great!

Please tell us in the comments how many pounds did you lose from the beginning of the Keto diet.

Vegan Keto Diet Guide: Benefits, Foods and Sample Menu

The ketogenic diet is a diet high in fat, low in carbohydrates and proteins, favored for its powerful effects on weight loss and health in general.

Although often associated with animal foods, this mode of consumption can be adapted to plant-based meal plans, including vegan diets.

Vegan diets exclude all animal products, making it more difficult to consume low-carbohydrate carbohydrates.

However, with careful planning, vegans can reap the potential benefits of a ketogenic diet.

This article explains what to eat and avoid on a vegetarian diet and offers a one-week vegetarian menu.

What is the Keto Vegetarian Diet?

The ketogenic diet is low in carbohydrates, high in fat and protein.

Carbohydrates are usually reduced to less than 50 grams per day to achieve and maintain ketosis - a metabolic process in which your body burns fat as fuel instead of glucose.

Since this way of eating is mainly made up of fat in general about 75% of your consumption - people who follow a diet often turn to animal products rich in fat, such as meat, butter, and fatty dairy products.

However, those who consume herbal diets, including vegans, can also follow a ketogenic diet.

People on a vegan diet eat only plant-based foods, such as vegetables, fruits, and grains, and avoid animal-based foods such as meat, poultry, eggs, and products. dairy.

Vegans can achieve ketosis by relying on high-fat plant-based products, such as coconut oil, avocados, seeds, and nuts.

Vegan Keto Diet Benefits

Several health benefits are associated with vegan and ketogenic diets. However, there are no studies that specifically focus on vegan keto diets.

The vegan diet has been shown to reduce the risk of chronic diseases, such as heart disease, diabetes, and certain cancers.

For example, studies have shown that vegans are 75% less likely to have high blood pressure and up to 78% less likely to have type 2 diabetes.

What's more, vegans tend to weigh less than non-vegans, and those who adopt a vegan diet are more successful at losing weight than consumers of animal products.

A review of 12 studies found that over an 18-week period, people who followed a vegan diet lost an average of 5.5 pounds (2.52 kg) more than participants who took a non-vegetarian diet.

Like the vegan diet, research has shown that a ketogenic diet high in fats and carbohydrates can have a positive impact on your health.

The keto diet is well known for its effectiveness in losing weight, controlling blood sugar and reducing risk factors for heart disease.

A study of 58 obese children and adolescents found that participants on a ketogenic diet lost significantly more weight and fat mass than those on a low-calorie diet.

In addition, the keto diet has dramatically increased levels of adiponectin, a protein involved in the regulation of blood sugar and fat metabolism.

Higher levels of adiponectin have been associated with better blood sugar control, reduced inflammation, and a lower risk of obesity-related diseases, including heart disease.

Ketogenic diets have also been shown to reduce risk factors for heart disease, including high triglyceride levels, blood pressure, and "bad" LDL cholesterol.

Since vegan and ketogenic diets can be beneficial for your health in the same way, it is likely that combining the two by following a keto vegan diet would also have a positive impact on health.

Foods to avoid

When following a vegetarian diet, you should reduce your carbohydrate intake significantly and replace them with healthy fats and vegan protein sources.

Animal products, including eggs, meat, poultry, dairy, and seafood, are excluded from the vegan diet.

Here are examples of foods to avoid completely:

Meat and poultry: Beef, turkey, chicken, pork.
Dairy: Milk, butter, yogurt.
Eggs: Egg whites and egg yolks.
Seafood: Fish, shrimp, clams, mussels.
Ingredients of animal origin: Whey protein, honey, egg white protein.

Here are some examples of foods that should be reduced considerably:

Grains and starches: Cereals, bread, baked goods, rice, pasta, cereals.
Sweet drinks: Sweet tea, sodas, fruit juices, smoothies, sports drinks, chocolate milk.
Sweeteners: Brown sugar, white sugar, agave, maple syrup.
Starchy Vegetables: Potatoes, sweet potatoes, winter squash, beets, peas.
Beans and legumes: Black beans, chickpeas, red beans.
Fruits: All fruits should be limited. However, small portions of certain fruits such as berries are allowed.
Alcoholic carbohydrate drinks: Beer, sweet cocktails, wine.
Low-fat diet foods: Low-fat foods tend to contain a lot of added sugar.
Carbohydrate-rich sauces and condiments: BBQ sauce, sweet dressings, marinades.
Highly Processed Foods: Limit packaged foods and increase whole unprocessed foods.

The level of carbohydrate restriction when following a vegan keto diet varies depending on your health goals and individual needs.

In general, healthy, high-fat vegan foods and vegan protein sources should make up the majority of your diet.

Food to eat:

When following a vegan keto diet, it's important to focus on healthy, vegetarian, high-fat, low-carb foods.

Foods to eat on a vegan keto diet include:

Coconut products: Whole coconut milk, coconut cream, unsweetened coconut.
Oils: Olive oil, walnut oil, coconut oil, MCT oil, avocado oil.
Nuts and seeds: Almonds, Brazil nuts, walnuts, hemp seeds, chia seeds, macadamia nuts, pumpkin seeds.
Nut and seed butter: Peanut butter, almond butter, sunflower butter, cashew butter.
Non-starchy vegetables: Leaf vegetables, Brussels sprouts, zucchini, broccoli, cauliflower, peppers, mushrooms.
Vegan protein sources: Whole tofu, tempeh.
Full fat vegan "Dairy": Coconut yogurt, vegan butter, cashew cheese, vegan cream cheese.
Avocados: Whole avocados, guacamole.
Berries: Blueberries, blackberries, raspberries, and strawberries can be enjoyed in moderation.
Condiments: Nutritional yeast, fresh herbs, lemon juice, salt, pepper, spices.

Although the keto diet eliminates many of the food groups that vegans rely on, such as whole grains and starchy vegetables, a vegan keto diet can be followed with careful planning.

People on a vegetarian diet should get their calories from whole unprocessed foods, while avoiding highly processed vegan foods.

A week-long vegetarian keto meal plan
Although the vegan keto diet may seem very restrictive, many meals can be prepared with ingredients that are favorable for vegans.

Here is an example of a week's menu for the vegan keto diet:

Monday

Breakfast: Keto porridge made from whole coconut milk, ground flax seeds, chia seeds and unsweetened grated coconut.
Lunch: Vegan cream and low-carb vegetable soup.
Dinner: Sautéed rice with cauliflower and tofu.

Tuesday

Breakfast: Tofu mixes with vegan cheese and avocado.
Lunch: Zucchini noodles with walnut pesto and vegan cheese.
Dinner: Vegan Chili Pepper with Walnuts, Vegan Cheese and Avocado Slices.

Wednesday

Breakfast: Chia pudding made with whole coconut milk garnished with sliced ​​almonds.
Lunch: Cream of coconut and cauliflower.
Dinner: Shirataki noodles with mushrooms and Alfredo vegan sauce.

Thursday

Breakfast: Whole coconut yogurt topped with nuts, seeds, and unsweetened grated coconut.
Lunch: Tofu, vegetable, and coconut curry.
Dinner: Cauliflower crust pizza topped with non-starchy vegetables and vegan cheese.

Friday

Breakfast: Tofu mixes with vegan cheese, mushrooms, and spinach.
Lunch: Vegetable and tofu salad with avocado vinaigrette.
Dinner: Eggplant lasagna made with vegan cheese.

Saturday

Breakfast: Vegan smoothie with coconut milk, almond butter, cocoa powder, and vegan protein powder.
Lunch: Vegetable and tofu salad with avocado vinaigrette.
Dinner: Fried rice with cauliflower.

Sunday

Breakfast: Coconut and almond chia pudding.
Lunch: Large green salad with tempeh avocado, vegan cheese, non-starchy vegetables, and pumpkin seeds.
Dinner: Mac vegan cauliflower and cheese.
Vegan keto snacks

Try these vegan snacks to keep your appetite in check between meals:

Cucumber slices topped with vegan cream cheese
Fat coconut bombs (high-fat snacks made from coconut butter, coconut oil and grated coconut)
Nut and coconut bars
Coconut milk and cocoa smoothie
Trail mix with a mixture of nuts, seeds, and unsweetened coconut
Dried coconut flakes
Roasted pumpkin seeds
Celery sticks garnished with almond butter
Coconut milk yogurt garnished with chopped almonds
Olives stuffed with vegan cheese
Guacamole and chopped bell pepper
Tater cauliflower tots
Coconut cream with berries

Disadvantages and side effects

While the vegan keto diet may be beneficial for your health, there are some potential drawbacks.

The importance of supplements and the quality of food

Vegan diets tend to contain a few important nutrients, especially if they are not carefully planned.

Vitamin B12, vitamin D, vitamin K2, zinc, omega-3 fatty acids, iron, and calcium are examples of nutrients that are lacking in some vegan diets.

Since the keto vegetarian diet is more restrictive than normal vegan diets, it is essential that those who follow it take high-quality vitamin and mineral supplements and plan their meals to ensure an adequate diet.

Eating fortified foods, focusing on whole foods, and improving the availability of nutrients, for example through fermentation and germination, is important for people on a keto vegetarian diet.

However, it can be difficult for keto-vegan diets to meet their micronutrient needs by consuming only food.

Supplementing with certain vitamins and minerals that are generally lacking in vegan diets is a smart way to prevent potential deficiencies and ensure that your daily needs are met.

Vegan Keto Diet side-effects

The transition to a ketogenic diet can be difficult.

Often referred to as the keto flu, the transition from a high-carbohydrate diet to a keto diet can be difficult for your body.

When your body no longer consumes glucose as fat, it can result in unpleasant symptoms.

Side effects of the vegan keto diet may include:

Tired
Nausea
Irritability
Constipation
Poor concentration
Diarrhea
Weakness
Headache
Muscle cramps
Dizziness
Difficulty sleeping
Staying hydrated, getting enough rest, eating foods high in fiber, and exercising lightly can help alleviate the symptoms of keto flu.

In addition, supplementation with electrolytes of magnesium, sodium, and potassium can help reduce certain symptoms, such as muscle pain, headache, and insomnia.

Since the vegan keto diet limits many foods, it is not suitable for everyone.

The vegan keto diet may not be suitable for type 1 diabetics, pregnant or breastfeeding women, athletes, or people with eating or eating disorders.

If you are considering switching to a vegan keto diet, consult your doctor or qualified health care practitioner first to ensure the safety of the diet.

The final result

The high-fat, low-carb vegan keto diet focuses on whole, unprocessed, and plant-based foods.

Vegan and ketogenic diets have been linked to benefits such as weight loss and reduced risk of heart disease and diabetes.

Certain supplements may be necessary to meet nutritional needs, including iron and vitamins B12 and D.

Although research shows that the vegan diet and the ketone diet can be beneficial for your health, studies on the effects of the vegan Keto diet are needed to determine if this diet is effective and safe for the long term.

Coronavirus and Ketodiet

Coronavirus

Today we are all afraid of catching the coronavirus, so I wanted to do this article on the coronavirus and immunity on the advice of a friend I had told about it. I specify that I am not a doctor and that I use only my common sense. However, before publishing it I will present my post to a doctor specialized in nutrition to have his opinion and not to say big nonsense. I only publish it with his agreement.

Taking charge of our health

Before it was easy. Medicine and medication were the answer to all of our ills, big and small. Medicine had had time to observe, compare, analyze for centuries the behavior of bodies facing this or that. But there, with the coronavirus, it's too fast, no retreat on the way it behaves and it spreads at an extremely fast speed. Medicine has only one possible choice: quarantining infected people so that they do not contaminate others. That's it, no miracle pill, no prescription possible. What can we do? We can no longer turn to medicine for coronavirus for the moment and it is spreading everywhere at the speed of travel.

Our body

The only support we can have today against coronavirus is that of our body and its immune system. So how can we help him save us? What practices are to be implemented?
The good news is that our bodies will use all of their resources so that we can continue to live. So let's try to put our intelligence at its service!

Prevention

Social hygiene

The first thing is to desert the meetings and the places frequented as much as possible and as far as possible. Stay away from buses, metro as long as life does not require it, especially for work. If you are lucky enough to have access to masks, use them. Wear gloves, do not touch your face, do not shake hands, do not kiss, wear glasses. If you are 5 stations from your work, prefer to walk there.

Hygiene at home

As soon as you get home, take off your shoes, leave your shoes at the entrance and go wash your hands right away, before anything else. All this to try not to be infected with the virus. Always have disinfectant liquid if you have deliveries or need to sign for registered letters. I know it's a bit paranoid but you have to try to put everything in place possible because life is precious!

Diets

There I come to the heart of what I wanted to say. How to strengthen our immune system and here I think of two diets that can really help us strengthen our internal army against all viruses, therefore the coronavirus. In both cases, we turn to the primitive nutrition of our ancestors, the nutrition that allowed us to exist today, and our ancestors to resist everything over the centuries to bring us into the world. It is a bit like a child who, when he feels in danger, takes refuge in his mother's arms.

Click here

Ketogenic diet

The ketogenic diet is an ultra-powerful diet. It is used a lot today for weight loss but its power is much more important than that. It re-works the genes specific to childhood, it's a real makeover. Now I have heard, perhaps like you, that children are less affected than adults by coronavirus. The information is flowing and we no longer know how to disentangle the truth from the false. This is the hunter-gatherer diet and you will find here how we eat with this diet.

In addition, the ketogenic diet allows the multiplication of mitochondria to use fat as a new source of energy. These mitochondria are the strength of the body and it has been noticed that people who have cancer have a mitochondria deficit. These are organelles that allow healthy cells to get rid of malignant cells. One can also stimulate their appearance by baths or cold showers. If you finish your shower with a jet of cold water you will immediately perceive the energy which rises immediately. These are the reactions of the mitochondria.

I have been on this diet for a year, I lost 21 kg and then stabilized my weight. What I had never managed to do in my life. But not only. It allowed me to recover very quickly from a health accident I had this summer. There I had a muscle tear, detected by a phlebologist, you could barely touch my calf and I had trouble walking. Three days later it was over when I saw that it took about 1 month to recover! My liver was initially steatotic (full of fat) and could not perform its functions normally, today it is normal, without fat in it, and can work perfectly well. I tell you this because I have measured for myself the power of this regime.

It is the only diet to my knowledge that repairs the body! It has been used since the beginning of the 20th century to treat epilepsy in children. It repairs the nervous system. But its effectiveness is even greater.

The stress

One last piece of advice: stress and negative emotions lower your immune system. I know personally from having experienced it that after a day of depression I often get sick. Be relaxed, even in the face of the disease because by taking things lose you allow your body to mobilize and use its defenses against the coronavirus.

The benefits of the ketogenic diet on your health

Lots of fat and little sugar: this is the ketogenic diet recipe that would eliminate the extra pounds. A surprising method, which goes against certain current recommendations but which could have an impact on several chronic diseases like Alzheimer's or cancer. How does it work? What are his limits? That's what we will see in this article.

The principle

The ketogenic diet is based on a simple principle: A lot of fat, a few proteins, and very few carbohydrates. Our body naturally produces glucose from the proteins and fats present in our body there is, therefore, no need to consume excess. Following this diet, the liver begins to produce small molecules, called ketones, which become sources of energy for the body. The body therefore no longer runs on glucose but on ketones, fats, which are responsible for our extra pounds.

Developed almost 100 years ago, this diet, known for its anti-convulsant effects, was first used to treat children with epilepsy. In recent years, the diet, brought up to date, has demonstrated its benefits on weight loss. But it is mainly talked about for the therapeutic virtues which are attributed to it in the context of certain chronic diseases, such as cancer or Alzheimer's. It would act positively on these diseases via ketones which would deliver energy to healthy cells - in the case of cancer - or to neurons - in the case of Alzheimer -.

Food basics

The diet is based on two categories of food:

- Fats or lipids such as oil, olive, butter, cream, nuts ...

- Proteins found in meat, turkey and chicken, fish, soy…

In a normal diet, calories come on average for 50% of carbohydrates, 35% of fats, and 15% of proteins. In the ketogenic diet, calories are the result of 90% fat, 8% protein, and 2% carbohydrates.

In other words, from a quantity point of view, this consists of consuming less than 50 g of carbohydrates per day and 3 g of fat per 1 g of non-fat (carbohydrates plus proteins).

Authorized foods

The advantage of the ketogenic diet is to be greedy, which allows you to vary your pleasures. Many foods are allowed such as most vegetables that can be used routinely (150 g at lunch and 150 g at dinner) or oilseeds such as nuts, hazelnuts, pecans or macadamia, pistachios, peanuts ... But also meat, fish, eggs, for example, with aromatic herbs, and even cheese, which does not contain sugar. 

Foods to consume in moderation

Fruits are not to be excluded but their consumption must be limited because they are rich in sugar. In general, there are 12 g of sugar per 100 g of fruit. In these fruits, red berries such as strawberries, blueberries, raspberries, currants can be eaten up to 50 g per day. To this list are added yogurts which naturally contain 5 g of lactose, in other words, milk sugar. Prefer therefore Greek yogurts which are very fatty. 

Prohibited foods

Starchy foods like rice or pasta, which can be replaced with konjac pasta, should be avoided. And of course, avoid table sugar and cakes.

Keto Diet and Your Health

What effects on health?

The ketogenic diet is said to have a positive impact on people with cancer. Our healthy cells mostly eat fat while cancer cells get their energy from the sugar we eat. By following this diet, tumors have reduced access to their favorite food: sugar. Less sugar means less energy for cancer cells. More fat means more ketones for healthy cells. This diet therefore specifically strengthens healthy parts of the body without benefiting cancer cells.

Alzheimer's disease has the particularity of preventing neurons from using glucose, which is usually their primary source of energy. However without energy, impossible to function. Hence the idea of ​​providing them with ketones, and therefore fats, which will be used by brain cells instead of sugar. 

Control your weight

If the ketogenic diet can be useful for everyone who wants to lose - or gain weight - it is imperative to take advice from a doctor or dietitian before getting started. And then be vigilant!

The diet is very well tolerated even if the implementation of the diet can cause some small inconveniences at first. The time that the body is keto-adapted, that is to say, that it changes fuels, can last a few days. Patients may suffer from headaches, nausea, or fatigue and this is precisely the proof that the diet works. The results are there: the blood tests improve, the cravings are no longer present and we really feel better. Another advantage: the ketogenic diet makes it possible to avoid the yoyo effect ... from the moment when the person maintains a diet low in sugar. For healthy people, stopping this diet should be followed by a low-carb diet (that is to say low in carbohydrates, carbohydrates) in order not to gain weight. For people with Alzheimer's or Parkinson's disease, it should be followed for life. Finally, there are however contraindications for people with type 1 diabetes, a metabolic abnormality that involves the oxidation of fatty acids, or people with respiratory deficits or hepatic cell failure. 

3 quick Low Carb dessert recipes ready in 3 minutes

Do you have a strong desire for cake but no time to start preparing a long recipe? In this new article, I offer 3 quick dessert recipes to make you a cake in 3 minutes top time, Preparation and baking included.

The mug cake is, as its name suggests, an individual cake in a mug. It is prepared and cooked directly in the mug! The perfect cake for a quick and quick dessert.

The advantage is that this type of quick dessert can save you from cracking when you have a craving for sugar, especially when you are not yet addicted to this drug. Therefore, we advise you to prepare it only in case of extreme emergency!

Indeed, studies have shown that the simple sweet taste can have the same effect on the brain (elevation of insulin levels, activation of ghrelin/appetite hormone), cancellation of leptin/hormone of satiety) by eating a sweet food with a sweetener than by eating a sugar cake.
In fact, whether you eat real cane sugar or Stevia, you don't get used to the sweet taste. The risk is to keep your old habits of eating snacks by greed, and therefore overeating, and therefore slow down your weight loss.

And yes, we can still eat too much in keto and even gain weight! So if you want to optimize your chances of losing weight, we recommend that you consume these "sweets" in an exceptional way.

But hey, we know that the first month is difficult to change your habits. In the morning we want to eat a muffin or a piece of brioche. After the meal, you want its sweet sweetness. In front of a good series or a good film, you want a cake with its hot chocolate. To avoid any cracking (very important during the first month of adaptation to the keto), we advise you to make yourself one of these quick desserts that will bring you your little sweet pleasure!

Custom Keto Diet

Coconut and spice mug cake without dairy products

Ingredients
15 g coconut oil
2 tbsp coconut cream
1/2 cc PureVia or Truvia
1/4 tsp vanilla extract
1/2 cc mix four spices (or cinnamon if not)
1 egg
1 tbsp coconut flour
1/4 cc baking powder
A pinch of salt

Preparation
Melt the coconut oil for 10 seconds in the microwave. Add all the rest of the ingredients and mix vigorously with a fork so that there are no more lumps.
Put 1 ′ to 1’30 in the microwave on max power.
Wait 30 seconds before removing the cup from the microwave to allow it to cool a little. Even after 30 seconds, it's very hot, so be careful not to burn yourself during the tasting.


Raspberry muffin mug cake

Ingredients
3 tbsp almond flour
1/2 tsp baking powder
25 g fresh raspberries
1 tbsp mascarpone
15 g semi-salted butter
1/2 cc PureVia or Truvia
1 egg

Preparation
Melt the butter for 10 seconds in the microwave. Add all the rest of the ingredients except the raspberries and mix vigorously with a fork so that there are no more lumps.
Gently incorporate the raspberries and put 1 ′ to 1’30 in the microwave on max power.
Wait 30 seconds before removing the cup from the microwave to allow it to cool a little. Even after 30 seconds, it's very hot, so be careful not to burn yourself during the tasting
It is excellent topped with a small lemon whipped cream.

Protein-free chocolate hazelnut mug cake

Ingredients
2 tbsp Whey hazelnut flavor
1 tbsp unsweetened cocoa powder
1 egg
1 tbsp water
1tbsp liquid cream 30%
1/4 cc baking powder
15 g semi-salted butter
Preparation
Melt the butter for 10 seconds in the microwave. Add all the rest of the ingredients and mix vigorously with a fork so that there are no more lumps.
Put 1 ′ in the microwave on max power.
Wait 30 seconds before removing the cup from the microwave to allow it to cool a little. Even after 30 seconds, it's very hot, so be careful not to burn yourself during the tasting .
Enjoy it!

Chef's tips and advice

The cooking time will depend on the power of your microwave.
Accompany your mug cake with a little (a lot) of sugar-free whipped cream and/or crushed nuts for more indulgence
Slice one or two mug cake into strips and use them as a cookie to make a tiramisu! Then just use a classic tiramisu recipe for mascarpone cream, replacing the sugar with the equivalent in Purevia, and voila!

Please leave a comment if you have tried these recipes. Which one is your favorite?

Keto diet: What to eat plus two delicious recipes

To lose weight and even for athletes, the ketogenic diet is a great success. This diet rich in fats that go against all received ideas in terms of diet would, in fact, be very effective in losing weight while being healthier. 

The ketogenic diet is a rather specific diet that consists of consuming a majority of dietary fat. Contrary to what one might think, this diet very rich in lipids would have many health and line benefits!

Concretely, the ketogenic diet goes against current nutritional recommendations since it consists of consuming more than 80% of the daily energy intake in the form of lipids. Proteins, on the other hand, must represent 12 to 15% of the total energy intake. Finally, carbohydrates provide only 2 to 10% of total energy. Carbohydrates are the main source of energy for the body, while lipids are a secondary source of energy. These constraints lead to profound changes in daily nutrition. The goal is to activate a secondary metabolic pathway to produce more stable and less harmful energy: ketogenesis.

Foods allowed in the ketogenic diet:

Vegetal oils

Butter

Oilseeds

Meats

Pisces

Eggs

Tofu and soy

Unsweetened green vegetables

Citrus

Berries

Dairy products

Foods prohibited in the ketogenic diet:

Starchy

Cereals

Bread

Cakes, cookies, pastries

Sugar and sweet products

Prepared meals and processed foods

Chocolate

The majority of fruits

Sweet vegetables: beetroot, carrot, etc.

keto resources

In practice, removing all sources of carbohydrates can seem quite complicated. Carbohydrates are everywhere in the modern diet. To help you, here is a typical two delicious recipes to help you start your diet.

Ketogenic diet: avocado recipe stuffed with cream cheese and nuts

For 2 people

1 ripe avocado

40 g fresh cheese

20 walnut kernels

5 ml walnut oil

A few sprigs of chives

The juice of half a lime

Salt pepper

Preparation of avocado stuffed with cream cheese and nuts

To make this recipe, start by finely chopping the chives and then crush the nuts.

Then open the avocado in half and remove the stone. Using a spoon, take a little avocado flesh to leave more room for stuffing.

In a salad bowl, mix together the picked avocado flesh, fresh cheese, crushed nuts, chives, walnut oil, and lemon juice. You should get a homogeneous stuffing but not a boiled appearance. Salt and pepper to your liking.

Finally, place this stuffing in each of the two avocado halves and enjoy immediately.

This recipe is ideal as part of the ketogenic diet since it provides a concentrate of high-quality fatty acids. Indeed, avocado is a source of Omega 9 while walnut oil and walnuts are two invaluable sources of Omega-3. The stuffed avocado is therefore a concentrate of energy to start the day off right and boost the brain and metabolism.

Ketogenic diet: recipe for sea bream ceviche with citrus oil

For 1 person

150 g sea bream

2 c. olive oil

1/2 shallot

15 coriander leaves

The juice of half an untreated lemon + zest

Untreated half orange juice + zest

Salt pepper

Preparation of sea bream ceviche in citrus oil

To make this ceviche recipe, start by finely chopping the half shallot and then chop the coriander. Wash and squeeze half the lemon and half the orange. Take the citrus zest.

Then cut the sea bream into 1cm cubes. Then, in a bowl, place the sea bream and cover it with citrus juice. Then add the shallot, coriander, and olive oil as well as the zest. Salt and pepper to your liking. Be careful to dose the zest according to your tastes to prevent the dish from being too strong.

Cover and leave to stand in the fridge for 1 to 2 hours so that the citrus juice cooks the fish.

Finally, coarsely drain the fish to get rid of a little excess citrus juice and then taste the ceviche very fresh.

Ceviche is a very interesting dish as a source of lean proteins, essential amino acids, and quality lipids. Here, it is the citrus fruits that subtly cook the fish for a very fragrant result. In this recipe, the sea bream can be replaced by another white fish of your choice and the orange can be replaced by lime. For a complete dish, you can include cucumber and tomato.

Keto diet: 7 days meal plan to lose weight

Starting a ketogenic diet is really changing the way you eat! In fact, the food you eat is very different from the usual recommendations: 70 to 80% lipids instead of 35%, 15 to 20% proteins instead of 15%, 5 to 10% carbohydrates instead of 50%. We see immediately that the sugars take a hit! Explanation: The idea is to limit the rise in insulin levels and keep this hormone low, a hormone whose secretion is stimulated by the consumption of refined sugars and starches and which in excess causes these fuels to be stored in fat and prevents them from being burned. To compensate for the low intake of carbohydrates, the body produces ketones in greater numbers, molecules that are produced in small quantities during at night and especially in the morning upon waking until we have not eaten (and when we fast for a few days), which will serve as the main fuel to produce the energy that our body needs. This type of diet mimics a fast while eating and allows us to benefit from all its health benefits. And to make them, he will draw on the fats at his disposal, those of meals and those that are in reserve. Hence a massive destocking effect. In addition, this diet is very satietogenic, we no longer have cravings and naturally, we will eat less but especially better (more fiber, omega-3, vitamins, and minerals).

Keto meal plan

Keto diet: what do we eat?Menus include various sources of fatty acids including omega-3 (cardiovascular protection, regulators of inflammatory processes) but also omega-9 rich in polyphenols and rich TCM oils (medium-chain triglycerides) which boost the production of ketone bodies in particular. So yes to sardines, mackerel, avocados, olives, rapeseed oils, hemp, camelina, and the famous organic coconut oil, one of the keystones of this food mode. Little meat and poultry. We put on eggs and organic tofu (vegetable protein rich in polyphenols). The green part is made up: cabbage, zucchini, leeks, chicory, chard, seaweed ... But drastic reduction of legumes (especially chickpeas), starchy foods (potato, pumpkin, sweet potato ...) and cereals (rice, wheat, buckwheat ...) because otherwise we no longer produce these ketone bodies! We enrich our plate with seeds (flax, chia, hemp) rich in omega 3 and fibers and we discover vegan cheeses ("faux-mages") made from nuts (cashew, macadamia). And we enjoy homemade keto bread.

Ketogenic diet: ready for change?For pastries, we prefer vegetable creams and juices (because lactose-free), raw cocoa, peanut butter, oilseeds (nuts, almonds, chia), avocado… And bye bye almost all fruits, except the least sweet: mainly berries. Excluding and especially anti sugars, the ketogenic is a really different diet. Let's be clear, if it melts, its objective is above all to establish a new way of eating over time.
7 days of ketogenic menus to compose yourselfTo make it easier to follow the ketogenic diet here are menus to inspires you. But vary the compositions as much as possible in order to benefit from all the nutrients, the good fatty acids in particular.

7 ketogenic breakfasts of your choice

1: Ginger-lemon tea + 1 tsp. to c. coconut oil or TCM oil, cream, or powder. 1 to 2 boiled eggs. 1 avocado. 1 plain soy or coconut yogurt + 2 pinches of extra strong cinnamon + 1 tsp. to s. ground flax seeds.

2: Mate. Almond milk chia pudding: 2 tsp. to c. 100% raw cocoa, 2 tsp. tsp TCM oil or cream, 1 tsp. to s. vanilla rice protein, 1/2 tsp. to c. maca, 2 to 3 tsp. to s. of chia seeds, 30 to 50cl of almond milk depending on the desired consistency. Let swell at least 15 to 30 min.

3: Rosemary tea. Slobbery omelet (2 eggs) + 2 to 4 tsp. to c. coconut oil for cooking. 1 avocado. 1 slice of parma ham or 6 macadamia nuts.

4: Green tea + 2 tsp. to c. of TCM oil, cream, or powder. Coconut milk chia pudding: ½ tsp. to c. cinnamon, 1 tsp. to s. almond flour, 1 tsp. sc, pea protein, 2 tsp. to c. vanilla TCM oil or cream, 3 tsp. to s. chia seeds, 30 to 50cl of coconut milk. Let swell at least 15 to 30 min.

5: Thyme-lemon tea. 2 ketogenic waffles + avocado-cocoa cream.

6: Chicory + 2 tsp. to c. of TCM oil or cream or powder. 1 Keto roll + 2 tsp. to c. hazelnut puree without sugar.

7: Oily drink: matcha green tea or raw cocoa with 2 tsp. to c. of TCM oil, cream or powder + a dash of almond or coconut milk.

7 breakfasts of your choice

1: Grated black radish with camelina oil (1 to 2 tablespoons) and apple cider vinegar. 1 duck leg confit. Cauliflower "rice". Chocolate drink with 2 tsp. to c. of TCM oil or powder or cream.

2: Organic chicken fillet or leg; Leek fondue in coconut oil (1 tbsp). Green tea + 2 squares of 100% dark chocolate or 5 macadamia nuts.

3: Mixed salad: 2 to 3 beautiful endives, 3 nuts, 1 tsp. to s. pine nuts, 1 avocado, 6 black olives and 3 slices of cured ham + rapeseed oil (1 to 2 tablespoons) and cider or umeboshi vinegar. 1 keto roll + 1 tsp. to s. seaweed tartare (in organic stores). 1 plain soy yogurt + pinches of extra strong cinnamon. 1 rosemary tea.

4: 3 to 4 sardines. Lamb's lettuce salad, arugula, sprouts of your choice, 1 tsp. to s. ground flax seeds, 3 nuts, 1 to 2 tsp. to s. camelina oil and apple cider vinegar. 2 squares of 100% dark chocolate.

5: 4 sardine or mackerel fillets. Zucchini spaghetti with tomato. Avocado/chocolate mousse.

6: 2 poached eggs. Steamed broccoli with coconut milk and sesame puree. Chocolate drink with 2 tsp. to c. of TCM oil or powder or cream.

7: Keto-pizza with seeds. Lettuce or arugula salad + 1 to 2 tsp. to s. rapeseed oil. Plain coconut yogurt + 10 raspberries.

7 ketogenic dinners of your choice

1: Crackers bread + avocado pesto (for 4 people: mix 1 ripe avocado, the juice of half a lemon, 1 tbsp sesame cream), ½ to 1 tsp unpasteurized rice miso, 1 C. to c. sacha inchi oil) or raw vegetable sticks (celery, radish, cucumber, endive). Leek soup (4 leeks, 1 small turnip, 5 cloves, 1 pinch of salt). 1 soy yogurt and cinnamon. 3 to 4 squares of 100% dark chocolate.

2: Tapenade of black olives and avocado + salad sticks + 1 roll or 1 keto waffle. Kale, leek, and miso soup. 3 walnuts.

3: 1 keto roll + 3 tsp. to s. of guacamole. Arugula salad and sprouted seeds + 1 to 2 tsp. to s. camelina oil. Konjac pasta + tomato/mushroom sauce + 100 to 150g of smoked tofu.

4: Lacto-fermented vegetables (100g) + 10 olives + 1 to 2 tsp. to c. camelina oil. 1 keto roll + Macadamia nut mage (3 tablespoons). Cauliflower and coconut puree.

5: Cauliflower soup. Spinach (150g) + 2 tsp. to c. coconut oil. Dessert of silky tofu and chocolate (mix 200g of tofu with 3 teaspoons of cocoa without sugar + 4 teaspoons of hazelnut puree)

6: 1 avocado + 1 keto bread. Broccoli or steamed chicory drizzled with olive oil. 100 to 150 gr of tofu with olives (in organic stores). Coconut milk yogurt + extra strong cinnamon pinches

7: Vegetable soup (without potato or pumpkin). Steamed green beans sprinkled with olive oil +100 to 150g of tofu. Avocado/chocolate mousse.