The ketogenic diet is that diet that allows you to stay fit without too many sacrifices. The trick is being able to get into ketosis and stay there as long as possible, to get truly amazing results.
Ideal for effortlessly losing weight and not always feeling hungry at any time of the day. The only recommendation: follow the rules of the keto regime well and know how to give up a diet rich in carbohydrates. By following this nutritional strategy, it is possible to lose up to 2 kilos per week.
This all sounds great, but do we really know what ketosis is? And we know the foods to avoid and which ones are good? And above all: are we capable of not going overboard all the time? These are all questions that confuse those who have never had the opportunity to follow a ketogenic diet. But that's why we are here! We want to answer the most common questions and also provide practical advice for a ketosis-proof menu.
Today's focus will be the first meal of the day. Let's find out together what to eat in our ketogenic breakfast to recharge before starting with the daily chores.
Ketogenic diet: keep fit and full of energy
The ketogenic diet has the power to bring the right energy content to the body, reducing calories and carbohydrates. Its goal is to activate the ketosis process.
Ketosis is a state that in the energy production of our body allows us to burn fat and produce ketones, very useful in slimming processes because they decrease appetite.
You enter the state of ketosis by following precise indications that are part of a precise food program that has these characteristics:
- the keto menu contains few calories;
- it's a diet low carb, low in carbohydrates;
- it provides a high content of lipids and proteins.
The ketosis regimen must be maintained to obtain concrete and lasting results in weight loss. This means being able not to be tempted by greedy foods that can slow down the benefits, but always being constant and precise.
And if it goes wrong? Don't worry, ketosis can be restored in no time. The only risk is that in this way the times of the diet are lengthened.
Ketogenic diet menu, here are our tips for shopping
If you are following a keto diet for the first time, surely the most difficult moment is creating the menu. And now what can you eat and what not?
We help you understand which foods are recommended. Here are some examples:
- meat, fish and eggs;
- cheeses;
- vegetables;
- various nuts and seeds.
On the other hand, excessively sugary fruit such as bananas and grapes should be avoided. And in general any food with a high sugar content, such as snacks, sugary drinks and of course desserts.
Carbohydrates like bread and pasta are the number one enemy of ketosis! So they must be absolutely limited. A maximum of 40-50 grams per day are allowed but not an extra gram, otherwise you will immediately exit the ketosis regime.
Even cereals and potatoes are not welcome in the ketogenic diet. So avoid muesli, rice flakes and oatmeal.
So, how to have breakfast if you are used to starting the day with a cup of milk and cereals?
Keep reading and you will discover many delicious ideas for a tasty and energetic ketogenic breakfast.
Ketogenic breakfast: what to eat to stay fit?
It is said that breakfast is the most important meal of the day. And in fact it is what gives us the right energy contribution to face our daily commitments in the right way, from work to home, from family to passions.
It certainly shouldn't be underestimated, especially if you're following a ketogenic regimen.
What to eat to be fit from the early hours of the morning? Here are some sweet and savory ideas to satisfy everyone's tastes and vary breakfast every day.
Sweet menu for your ketogenic breakfast
If you really can't give up desserts, you're in the right place. Who said the keto diet doesn't include delicious dishes? With the right recipes, you can continue to enjoy delicious desserts without leaving ketosis.
A respectable sweet ketogenic breakfast might include strawberry pancakes—just butter, milk, strawberries, and eggs. Alternatively, if you too don't have much time, you can focus on using i Pancakes from Foodspring or the delicious low carbs and keto products by pink food.
Or a delicious slice of chocolate cake, prepared with dark cocoa, eggs, yoghurt and coconut or almond flour. For those who don't like chocolate, they can replace it with ricotta.
Regulars who, on the other hand, cannot give up biscuits for breakfast, can prepare them with easy and delicious keto recipes. They can be butter, coconut or chocolate: the choice is up to you.
And of course a good coffee for a top awakening!
Ketogenic breakfast: ideas for those who love salty foods
For salty lovers, the ketogenic breakfast has many choices and recipes to try.
Eggs become protagonists from the morning: omelettes with mushrooms and cheese, vegetable omelettes or simple scrambled eggs are all excellent ideas to give the right energy.
Or you can choose cold cuts, such as bresaola or turkey breast to accompany low-fat cheese.
More classic, and ideal for those with little time, is the choice of Greek yogurt to be associated with a fruit, such as avocado and kiwi.
A practical handbook: ketogenic diet scheme
Now that we know what to eat in a typical ketogenic breakfast, it's time to summarize the basics of the diet with a plan that is truly keto-friendly.
Our handbook is intended as a reminder for those who have made this nutritional regimen their tool for getting back in shape, feeling fit and enjoying themselves more.
In summary, here are the rules to keep in mind:
- Pay attention to the allowed and forbidden foods before shopping.
- Maintain ketosis for as long as possible by avoiding going overboard all the time.
- Don't skip meals even when you have to eat outside the home
- Don't make keto a lifestyle but alternate it with different diets.
- Limit carbohydrates and prefer protein-rich foods, such as meat.
- Always vary the weekly menu to keep the diet balanced.
- Accompany keto with sporting activity, even a few hours a day but constant.
- Consult your doctor immediately and discontinue the diet if you feel debilitated or dehydrated.
Now you have no more excuses to put it off: you can run to the shops and start your diet, starting from respecting the basic rules right from the ketogenic breakfast.
