The ketogenic diet, or “keto” for short, is a diet that focuses on low carbohydrate and high fat consumption. Here is a comprehensive overview of the ketogenic diet, as well as an example of a keto-friendly dish:
Basics of the ketogenic diet
The ketogenic diet aims to put the body into a state of ketosis, where it uses ketone bodies as its primary energy source instead of glucose. This means that the body burns fat instead of carbohydrates. A typical keto diet consists of around 70-75% fat, 20-25% protein and only 5-10% carbohydrates.
Benefits of the ketogenic diet
- Weight Loss: Ketosis can increase fat burning and reduce appetite, which can lead to weight loss.
- Improved Energy: Many people report more stable energy and sharper mental focus due to stable blood sugar levels.
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Health Benefits: The keto diet can also improve blood sugar and cholesterol levels and reduce inflammation.
Disadvantages and challenges
- Keto Flu: Some people may initially experience symptoms such as fatigue, headaches, and irritability, known as “keto flu.”
- Lack of variety: Restriction to certain foods can lead to a lack of variety and nutrients if the diet is not carefully planned.
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Athletic Performance: In some sports that rely on glycogen-dependent energy (e.g., high-intensity exercise), the ketogenic diet can potentially impair performance.
Ketogenic diet for athletes
For some athletes, the keto diet may be beneficial:
- Endurance training: Long-distance runners or cyclists can benefit from improving fat burning and stability of energy intake.
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Focus on Fat Loss: Athletes in bodybuilding or martial arts who are targeting fat loss and body composition can benefit from the keto diet.
Ketogenic diet in practice
Keto-friendly foods include healthy fats like avocado, nuts, seeds, olive oil, and butter, as well as protein-rich foods like meat, fish, and eggs. Carbohydrate sources are limited to low glycemic index vegetables such as green leafy vegetables, asparagus and broccoli.
Example keto dish: “Avocado Stuffed Chicken”
Ingredients:
- 2 chicken breast fillets
- 1 ripe avocado
- 1 garlic clove (chopped)
- Fresh coriander (chopped)
- Salt, pepper to taste
- Juice of one lime
Directions:
- Preheat the oven to 190°C.
- Cut the chicken breast fillets lengthwise and carefully pound them flat.
- Mash the avocado in a bowl and mix with garlic, coriander, salt, pepper and lime juice.
- Spread the avocado mixture over the opened chicken breast fillets and carefully fold them together.
- Place the stuffed chicken breast fillets on a baking sheet and bake for about 25-30 minutes until the chicken is cooked through.
Final Thoughts
The ketogenic diet may be effective for some people, but should not be started without consulting a doctor or nutritionist. It requires careful planning to ensure the body receives all the nutrients it needs. The sample dish, Avocado Stuffed Chicken, is a delicious and easy recipe that fits well into a keto eating plan.