Very low carbohydrate intake, right protein intake, normal or high lipid intake, here we had explained everything there is to know about the ketogenic diet. The mechanism of this diet is based on the depletion of glucose reserves in the body so as to lead to the state of ketosis. The diet leads to rapid weight loss, especially in obese people. Always keeping in mind that the ketogenic diet is absolutely not a do-it-yourself diet.

There are many variables with many imaginative names but the basis is the same: stimulating our body to find carbohydrates from the fat reserves. A magic? No, the ketogenic diet is the starting concept. It is forbidden to eat bread, pasta and cereals of any kind, off to proteins. Be careful: the human organism is not made to function like this for a long time. Continue to read and find out more about keto diet.

Keto diet

In practice, the ketogenic diet is a normoproteic diet, however, rich in proteins. It allows a weight loss of around 2 kg per week and has its origins as a therapy against epilepsy. It was in fact found that in epileptic patients during periods of fasting the seizures decreased strongly. The ketogenic diet, almost free of carbohydrates, induces in the body the same mechanisms as fasting, stimulating the destruction of fats to produce carbohydrates – essential for the human body (about 200 grams of glucose per day) – but at the same time provides nutrients such as proteins and (few) fibers. However, the conversion of carbohydrates carried out in this way produces waste substances called ketone bodies, which are very difficult for the liver and kidneys to dispose of, resulting in large quantities toxic.

This goal is achieved by restoring the correct balance of the nutrients we eat every day: healthy fats and proteins first of all, accompanied by a good amount of vegetables and vegetables cooked in a light way, with a low intake of carbohydrates and sugars (only if really necessary). The great thing is that in the ketogenic diet you don’t count calories and you don’t consume starving portions. On the contrary, as you will discover by practicing our tasty ketogenic recipes, highly nutritious, flavorful and filling foods are consumed.

Keto recipes

Chicken Salad with Vegetables

The high summer temperatures often inhibit the preparation of dishes that have long cooking times and above all that increase the sensation of heat, such as boiling or baking. At the same time, thanks to the loss of mineral salts with sweating and the energy spent by our body to maintain thermoregulation.

Ketogenic Chocolate Crepe

How difficult is it to change our eating habits? And how much is it almost inconceivable for us to give up a sweet breakfast based on biscuits, cakes and milk? However, it is not impossible, especially if we need to keep the intake of carbohydrates under control, avoid raising blood sugar, not introduce starchy foods or even simply to consume.

Wild Salmon on a bed of Purple Cabbage

This recipe based on wild salmon and red cabbage salad is very easy to prepare, colorful and nutritionally rich in functional substances such as omega 3, vitamin C, E, potassium and anthocyanins. It can be a proposal for an appetizer or a second course by increasing the quantity of the portion according to your needs. Nutritional values.

Squid Salad with Zucchini and Carrots

Summer is over, but there is no dish that reminds us more of this hot season than the seafood salad, the holidays by the sea and the desire for fresh dishes. Today I want to offer you a version of seafood salad prepared with squid and dressed with zucchini, carrots, radishes and many aromatic herbs.

Baked Salmon Slices with Spices

A second course based on a type of fish that usually everyone likes for its intense flavor and firm flesh: salmon. This recipe provides for its simple cooking in the oven of fresh slices with aromatic herbs and spices, ideal to be prepared even in advance to optimize times. 

Fennel Gratin with Turmeric

Fennel are often eaten raw for their crunchiness and freshness. In the dietary food plans they are crunched as a hunger breaker together with other crudités such as celery, carrots, radishes, but they are also very good in the cooked version, like the one I show you today: fennel au gratin with turmeric, a functional recipe especially for those suffering from ailments.

Keto snacks

Candied pecans

Nuts are always a fantastic option on a low carb diet and these take it to another level. For those who love the sweet and salty combination, candied pecans are a fantastic option. The ‘candy’ comes from a keto sweetener, so don’t fret!

Energy balls

Although energy balls are a popular snack for any diet, traditional ones tend to use oats and/or grains to hold their shape. These ones are the opposite and use a mix of nut butter, seeds, and coconut oil to bind together. They taste pretty darn delicious too!

Mini frittatas

Mini frittatas, or egg muffins, are a great keto-friendly snack that’s easy to prepare and fully customizable. Bake at 350°F (180°C) for about 15–20 minutes, or until set. Exact nutrition information varies depending on what you add to your recipe. One frittata (170 grams) may provide up to 320 calories, 14 grams of protein, and 21 grams of fat. Store them in the refrigerator so you can easily grab a couple on your way out, or bake a few batches and freeze them for later.

Caesar salad bites

If you’re a fan of Caesar salad, you’ll love these mini Caesar salad bites. You can use romaine lettuce if you want to keep it classic, but a heartier type of green like kale holds up better if you’re not planning to eat them right away. Make individual cups to hold the salad by heating tablespoon-sized portions of grated Parmesan cheese on a parchment-lined baking pan. Bake until the cheese has melted and is starting to brown. Let the melted cheese portions cool slightly before placing each over the bottom side of a mini muffin pan, lightly pressing the cheese into the shape of the muffin cups. Let them cool completely, and they’ll turn into small, edible, crispy cups.

Strawberry smoothie

Strawberries are super low in carbs but add sweetness and fiber. Pair it with two more keto ingredients and it makes the most perfect thick and creamy smoothie that tastes like dessert, but has just 2 grams of carbs.

Keto diet plan

As is known, the main source of energy needed for the proper functioning of the organism is physiologically derived from carbohydrates (sugars). This is how metabolism works naturally! But what happens if this energy source fails? The human body uses an alternative: this is why it begins to burn accumulated fats and over time promotes weight loss. This process is called ketosis(because it induces the formation of ketone bodies, waste molecules) and generally begins after about 48 hours of significant reduction of carbohydrates, or in a maximum quantity of 20-50 gr. per day. On the other hand, it stops immediately as soon as it gets out of line. Ketosis is therefore an induced, unnatural condition, and as such it can be dangerous if you don’t pay attention. For this reason, this diet should only be done under the medical supervision of a nutrition specialist.


Breakfast: Whole yogurt (2 jars), small sandwich with cooked ham

Lunch: cod, roasted eggplant (about 300 grams), 1 small apple

Dinner: chicken (200 gr), salad, 1 small fruit


Breakfast: whole cow’s milk (a cup about 200 ml), 1 slice of bread with butter

Lunch: pork chop (200 gr), courgettes (300 gr), 1 small fruit

Dinner: turkey (250g) mixed salad with tomatoes, small fruit


Breakfast: whole milk and red fruit bowl

Lunch: king prawns (250 gr), spinach, small fruit

Dinner: omelette, radicchio, small fruit


Breakfast: whole yoghurt with muesli and dried fruit

Lunch: tomato salad (200 grams), ricotta (about 150 gr.), Fruit

Dinner: sea bream, lettuce, fruit


Breakfast: chia seed pudding (1 portion)

Lunch: octopus salad, artichokes, fruit

Dinner: baked fish, sour chard, extra virgin olive oil, fruit


Breakfast: whole milk and 2 rusks

Lunch: beef steak, mushrooms, fruit

Dinner: scallops with lemon, pan-fried broccoli, fruit


Breakfast: whole yogurt with fresh red fruits

Lunch: veal loin with mushrooms, fruit

Dinner: salmon, cauliflower, fruit

Keto breakfast ideas

Preparing a ketogenic breakfast is no different than preparing any other meal. Always focus on the calculation of macronutrients, according to the percentages provided by the parameters of the ketogenic. For example, if you focus on 70% fat, 25% protein, and 5% carbohydrate, you know you need a protein source, a fat source, and a moderate carbohydrate intake.

Coconut porridge and berries

  • 100 milliliters of almond milk with no added sugar
  • 20 grams of berries
  • 2 tablespoons of flax seeds
  • 1 tablespoon unsweetened coconut flakes
  • 1 tablespoon of almond flour
  • 1 teaspoon of pumpkin seeds
  • ½ teaspoon of ground cinnamon

Strawberry Keto Pancake

  • 1 large egg
  • 50 grams of thick cooking cream
  • 50 grams of cottage cheese
  • 15 grams of strawberries
  • 15 grams of butter
  • 1 tablespoon of psyllium powder

Scrambled eggs with green vegetables

  • 2 eggs
  • 50 grams of spinach
  • ½ courgette
  • 1 tablespoon of extra virgin olive oil
  • chopped chives to taste
  • sale e pepe qb

Mushroom and Cheese Omelette

  • 2 large mushrooms cut into slices
  • 2 large eggs
  • 20 grams of grated cheddar cheese
  • 20 grams of clarified butter 
  • 1⁄4 onion, finely chopped
  • Sale q.b.
  • Pepe q.b.

Keto vegetables

In general, carbohydrates are almost totally forbidden in this diet: between 20 and 50 grams per day are allowed. This therefore does not mean simply eliminating pasta binges and eating only a small sandwich as sugars are also present in other foods. This is the list of those prohibited or severely limited.

  • lettuce
  • asparagus
  • green beans
  • celery
  • avocado
  • mushrooms
  • green salad 
  • broccoli
  • arugula
  • zucchini
  • spinach
  • cardi
  • radicchio
  • green
  • cauliflower
  • cabbage
  • Brussels sprouts
  • fennel
  • courgette flowers
  • celery
  • cucumbers
  • green peppers
  • radishes
  • turnip greens
  • cost
  • roccoli

What is a keto diet

A ketogenic diet limits the intake of carbohydrates to less than 25-50 grams per day, with the aim of inducing the tissues that are able to use fats and ketones as their preferred fuel; generally during a ketogenic diet, a caloric intake is recommended that derives from (in brackets the value suggested by the guidelines for a healthy diet by way of comparison). In some cases less aggressive regimes are pursued in terms of fat / protein ratio, for example 60% -35%, but the common denominator is always by definition a carbohydrate intake so reduced as to force the body to enter a state of ketosis physiological. Compared to other well-known diets of this period (Paleo, Dukan, …), the ketogenic diet is often distinguished by an exceptionally high fat content, which can even reach 70% -80%, with only a moderate amount of protein, simply because an excess of protein can make it more difficult to go into ketosis, as some amino acids can be converted into glucose.

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