Ketogenic diet: 8 burn-fat recipes to lose weight otherwise
Going ketogenic really means changing the way you eat! Indeed, the distribution of food on the plate is quite 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%. You can see right away that the sugars take a hit! Explanation by Olivia Charlet, micro-nutritionist*: "The idea is to limit the rise in insulin levels and to keep this hormone low, a hormone whose secretion is stimulated by the consumption of refined sugars and starches and which in excess, causes the storage of these fuels in fat and prevents them from being burned.To compensate for the low intake of carbohydrates, the body produces a greater number of ketone bodies, molecules that are produced in small quantities during the night and especially in the morning when we wake up as long as we haven't eaten (and when we fast for a few days), which will serve as the main fuel to produce the energy our body needs". To put it simply: this type of diet mimics a fast while eating and allows you to benefit from all its health benefits. And to make them, it will draw on the fats at its disposal, those from meals and those that are in reserve. Hence a massive destocking effect. In addition, this diet being very satietogenic, we no longer have cravings and naturally we will eat less but above all better (more fiber, omega-3, vitamins and minerals).
Keto diet: what do we eat?
Olivia Charlet's menus include various sources of fatty acids including omega-3s (cardiovascular protection, regulators of inflammatory processes) but also omega -9 rich in polyphenols and MCT rich 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 focus on eggs and organic tofu (vegetable protein rich in polyphenols). The good part is made with greenery: cabbage, zucchini, leeks, endives, chard, seaweed… But drastic reduction of legumes (especially chickpeas), starches (potatoes, 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 fiber and we discover vegan cheeses (“faux-mages”) made from nuts (cashew, macadamia). And farewell baguette, we enjoy homemade keto bread.
Ketogenic diet: ready for a change?
As for dessert, we are revisiting our recipes. Exit white sugar, honey, agave syrup… To bake, we favor vegetable creams and juices (because lactose-free), raw cocoa, peanut butter, oilseeds (walnuts, 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 set up a new way of eating over time.
7 days of ketogenic menus to compose yourself
To make it easier to follow the ketogenic diet, compose your own menus by drawing on Olivia Charlet's meal ideas. 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 to choose from
1: Ginger-lemon herbal tea + 1 tbsp. c. coconut oil or MCT oil, cream or powder. 1 to 2 boiled eggs. 1 avocado .1 plain soy or coconut yoghurt + 2 pinches of extra-strong cinnamon + 1 tbsp. at s. ground flax seeds.
2: Mate. Chia pudding with almond milk: 2 tbsp. c. 100% raw cocoa, 2 tbsp. tsp oil or MCT cream, 1 tbsp. at s. vanilla rice protein, 1/2 tsp. c. maca, 2 to 3 tbsp. at s. of chia seeds, 30 to 50cl of almond milk depending on the desired consistency. Leave to swell for at least 15 to 30 minutes.
3: Rosemary herbal tea. Runny omelette (2 eggs) + 2 to 4 tbsp. c. coconut oil for cooking. 1 avocado.1 slice of parma ham or 6 macadamia nuts.
4: Green tea + 2 tbsp. c. of MCT oil, cream or powder. Chia pudding with coconut milk: ½ tsp. c. cinnamon, 1 tbsp. at s. almond flour, 1 tbsp. to s., pea protein, 2 tbsp. c. vanilla MCT oil or cream, 3 tbsp. at s. of chia seeds, 30 to 50cl of coconut milk. Leave to swell for at least 15 to 30 minutes.
5: Thyme-lemon herbal tea. 2 ketogenic waffles + avocado-cocoa cream.
6: Chicory + 2 tbsp. c. of MCT oil or cream or powder. 1 keto bun + 2 tbsp. c. of hazelnut puree without sugar.
7: Fatty drink: matcha green tea or raw cocoa with 2 tbsp. c. of MCT oil, cream or powder + a dash of almond or coconut milk.
7 lunches to choose from
1: Grated black radish with camelina oil (1 to 2 tbsp) and cider vinegar. 1 duck leg confit. Cauliflower "Rice". Chocolate drink with 2 tbsp. c. of oil or powder or MCT cream.
2: Organic chicken fillet or thigh; Leek fondue with coconut oil (1 tbsp). Green tea + 2 squares of 100% dark chocolate or 5 macadamia nuts.
3: Mixed salad: 2 to 3 fine endives, 3 walnuts, 1 tbsp. at s. pine nuts, 1 avocado, 6 black olives and 3 slices of raw ham + rapeseed oil (1 to 2 tbsp) and cider or umeboshi vinegar. 1 keto bun + 1 tbsp. at s. seaweed tartare (in organic stores). 1 plain soy yogurt + pinches of extra strong cinnamon. 1 rosemary herbal tea.
4: 3 to 4 sardines . Lamb's lettuce salad, arugula, sprouted seeds of your choice, 1 tbsp. at s. ground flax seeds, 3 walnuts, 1 to 2 tbsp. at s. camelina oil and 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 tbsp. c. of oil or powder or MCT cream.
7: Seed Keto Pizza. Lamb's lettuce or arugula + 1 to 2 tbsp. at s. rapeseed oil. Plain coconut yoghurt + 10 raspberries
7 ketogenic dinners to choose from
1: Bread crackers + avocado pesto (for 4 people: mix 1 ripe avocado, the juice of half a lemon, 1 tbsp of sesame cream), ½ to 1 tsp of miso unpasteurized rice, 1 tbsp. c. of sacha inchi oil) or sticks of raw vegetables (celery, radish, cucumber, endive) . Leek soup (4 leeks, 1 small turnip, 5 cloves, 1 pinch of salt). 1 soy and cinnamon yogurt. 3 to 4 squares of 100% dark chocolate.
2: Tapenade of black olives and avocado + sticks of raw vegetables + 1 roll or 1 keto waffle. Kale, leek and miso soup. 3 walnuts.
3: 1 keto bun + 3 tbsp. at s. of guacamole. Arugula salad and sprouted seeds + 1 to 2 tbsp. at s. camelina oil. Konjac pasta + tomato/mushroom sauce + 100 to 150g smoked tofu.
4: Lacto-fermented vegetables (100g) + 10 olives + 1 to 2 tbsp. c. camelina oil. 1 keto bun + macadamia nut cheesecake (3 tbsp) . Cauliflower and coconut puree.
5: Cauliflower soup. Spinach (150g) + 2 tbsp. c. coconut oil. Silken tofu and chocolate dessert (mix 200g of tofu with 3 tsp of sugar-free cocoa + 4 tsp of hazelnut puree)
6: 1 avocado + 1 keto bread. Broccoli or steamed endives drizzled with olive oil. 100 to 150 gr of tofu with olives (in organic stores). Yoghurt with coconut milk + pinches of extra strong cinnamon
7: Vegetable soup (without potatoes or pumpkin). Steamed green beans drizzled with olive oil + 100 to 150g of tofu. Avocado/chocolate mousse
*expert in ketogenic and hypotoxic diets. Author of "The 100% hypotoxic ketogenic diet", "My ketogenic programs", "My bible of the ketogenic diet" at Leduc.S edition
Also read:
⋙ Keto Diet: what is this diet that melts the stars?
⋙ Diet and targeted exercises: how to lose weight in your legs?
⋙ Ketogenic diet: how to lose weight by eating fat
