If you have been actively reading up on weight loss tips and tricks, you might have come across the term ‘keto’ or ‘keto diet’. If you aren’t aware, a ketogenic diet is a low-carb diet plan that has been noted for being effective in reducing weight. In fact, it’s so effective that it’s reported that the average man and woman lose approximately 15 to 18 pounds in the span of five weeks on this diet. What sets this diet apart from the others is its unconventional yet effective approach. A keto diet essentially requires you to be on a high-fat, moderate-protein and low-carb diet. Although this diet plan may sound strange at first, studies have shown that this high-fat diet works!
How Does The Keto Diet Work?
The science behind the keto diet is less strange than the diet itself. The key lies in the fact that carbs and proteins convert into glucose in the body, but fats don’t. When a person undergoes the ketogenic diet, they deprive their bodies of carbs and proteins, this essentially forces the body to utilise fat as an energy source. Since fat cannot be converted into glucose, it is instead converted into ketone molecules. This process in which the fat undergoes is called ketosis. The body begins to burn stored fat when the ketones are relied on for fuel, instead of sugar and carbohydrates. Needless to say, the burning of fat leads to weight loss.
Simple Keto Substitutes
Before we move on to fat-burning keto recipes, let’s look at some common ingredients that you can substitute to gain a higher fat to protein and carbohydrate ratio. If you are using lemon, consider using apple cider vinegar in its place. Eggs and kale can be swapped with bacon and spinach, while Swiss chard and asparagus can be substituted with Bok choy and celery. Additionally, if you are a fan of chicken, consider replacing that with turkey, fish, legumes or even ground beef. Same goes for shrimp, replace this seafood with crab, tuna or salmon, which is noted for being rich in omega-3 fatty acids.
Keto Recipes For Fat-Loss
Grilled Lamb Liver
One recipe that you can consider including in your diet is grilled lamb liver. This low-carb option will ensure that you get enough fats and proteins to keep you sated and full. This recipe may sound like a handful however, rest assured it is simple to make and utilises simple ingredients. You will need 100g lamb liver, ½ chopped kale, 2 tablespoons of butter, a tablespoon of olive oil, ½ teaspoon of dried rosemary, ½ teaspoon freshly ground black pepper, two tablespoons of lime juice and salt. First prepare the marinade by mixing some lime juice, butter, olive oil, rosemary, and black pepper into a bowl. Afterwhich, add the liver and chopped kale into the bowl and marinate for approximately 10 to 15 minutes. After marinating the liver, preheat a grilling pan before cooking the liver for two to three minutes on each side, then garnish with chopped kale before mixing it well with rosemary, butter and lamb liver juices.
Another low-carb recipe that you can consider including in your diet is stir-fried chicken. For this recipe, you will need a 75g chicken breast, a clove of garlic, ½ cup bamboo shoots, a tablespoon of butter, a tablespoon olive oil, a dried red chili, some chives and some salt and pepper for garnish and flavour. You start off heating a tablespoon of olive oil in a frying pan, then fry the clove of garlic until it starts to brown. Be sure to add dried red chili, bamboo shoots as the garlic is browning. Stir constantly and cook the chicken for seven minutes. Throw in some chives for additional flavour and add the butter into the pan. Once its sizzles and melts (a minute or so) plate the chicken along with the bamboo shoots. This meal is not only simple to prep and cook, but it also contains a high-fat and low-carb ratio that will aid in your fat loss goals. You can also tweak the recipe and add a variety of vegetables such as bell pepper and asparagus to increase its nutritional value.
Crab and Zucchini Casserole
If you are getting tired of eating chicken, switch up your diet with some crab and zucchini casserole. This hearty dish will not only fill you up, but will also prevent you from compromising your keto diet. All you need is 100g of crab meat, ½ cup of sliced zucchini, four stalks of asparagus, a teaspoon of olive oil, a sprig of fresh rosemary, ½ cup of shredded cheddar cheese, a clove of crushed garlic and some salt and pepper. Start by blanching the zucchini and asparagus in a boiling pot. Then in a frying pan, add some olive oil, garlic and rosemary. As the garlic starts to brown, throw in the crab meat, pepper and salt. After cooking for two minutes, take it off the stove. Since this recipe calls for two cooking methods, one frying and the other baking, you will need to add the zucchini, crab meat and asparagus into baking dish. Finally, layer a generous amount of shredded cheddar cheese on top before baking the dish for 20-30 minutes at 180 degrees Celsius.