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Everything you Need to Know about Keto

Updated: Mar 23, 2021

There has been a lot of hype around the keto diet in recent months. Essentially, eating keto means having a high-fat, moderate-protein and low-carb diet. When first looking at this diet it may seem too good to be true, but keto is much more than having a big steak dinner with a side of cheese.


Keto works by depriving the body of carbohydrates so that you can stop burning glucose for energy and instead utilise your fat stores. This diet requires a great deal of dedication. You cannot rely on a cheat day to meet your cravings. The Keto diet requires you to stick with the programme at all times.


Some people are reluctant to try the keto diet because of the negative connotations associated with the word fat. As a society, we have become scared of fatty foods and tend to stay away from them, but research shows that this may be a mistake. It has been suggested that replacing saturated fats with polyunsaturated fat (and avoiding transfat) can actually reduce the risk of heart disease and other serious health conditions.


If you are serious about trying a keto diet, you should do so gradually. One way to start is by switching rice for a non-starchy vegetable. Alternatively, you can start cooking with olive oil or avocado oil. It is important to make these changes over a period of time to allow the body to adjust to its new fuel source.


Many people think that eating keto means that you cannot eat carbohydrates. This is certainly not the case. The body needs carbs, particularly if you are exercising regularly. The key to success is eating carbohydrates in moderation and choosing the right ones. Similarly, a keto diet does not mean you can eat unlimited protein. Too much protein can take your body out of ketosis. It is important to monitor macronutrients and make sure you are eating the right foods in the right quantities.


One yummy keto recipe is keto pancakes:


INGREDIENTS:


50 g Almond flour

115g Cream cheese, softened

4 Large eggs

1 tsp. Lemon zest

Butter (for frying and serving)


METHOD:


1. In a medium bowl, whisk together almond flour, cream cheese, eggs, and lemon zest until smooth.

2. In a nonstick pan over medium heat, melt 1 tablespoon butter. Pour in about 3 tablespoons batter and cook until golden, 2 minutes. Flip and cook 2 minutes more. Transfer to a plate and continue with the rest of the batter.



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