Deliciously Essy keto Recipes Rachel Roberts - Review

The ketogenic diet or as like some people prefer to call it; the

Keto diet or low carb diet is about consuming a lot of protein

and fats but fewer carbs.

This diet makes the body send the  

fats that we consume to the liver, which the latter transform it

into energy to keep the body strong and active for a long time

without feeling tired quickly.

The word ketogenic is derived from the word “ketosis” which

means the state of the body when it doesn’t have enough

glucose in it to turn it into energy, so it generates ketones that

work as an amazing source of energy for both the body and the

brain which makes it a great option for losing weight in a short

term. 

The keto diet prevents you from consuming the lot for carbs  

that are the main reason of gaining weight because the sugar

makes you hungry most of the time. 

When you consume carbs  

with small portions and focus more on protein and fat; your

body doesn’t push you most of the time to eat; instead, it uses

those fats to satisfy your hunger and keep you active.

If you are looking for a diet that will help you lose weight in a

very short term, the ketogenic diet is the perfect diet for you 

because it not only helps you achieve great lean body; but also

provides immense health benefits.

The Benefits of The Ketogenic Diet

So far, there are a lot of great benefits of the keto diet, but no

negative effects have appeared yet at all; which makes it the

delicious diet that fits everybody. Here are other health

benefits of keto diet:

1. Increases the level of HDL: One of the best aspects of

the ketogenic diet is that it increases the level of HDL in the

body, which is the good cholesterol that helps in lowering the

risk of heart diseases.

2. Helps in Alleviating Diabetes Type 2: By removing

carbs from your daily meals, you say goodbye to sugar and

insulin because your body already has what it needs, and you

won’t have to be worried about what you eat. 

3. Lowers Blood Pressure: 

High blood pressure is a

catastrophe because it might lead to kidney failure, heart

diseases, strokes...

With this diet, you can say goodbye to all those worries and

live a healthy life away from all those malignant diseases that

threaten your life.

4. Gum Disease:

Gum disease is one of the worst and most painful diseases

which is commonly caused by the consumption of too much

sugar. When you eliminate sugar from your daily meals, you

can avoid gum diseases and toothaches.

While on the keto diet, most of your diet will consist of foods

high in fats coupled with a measured intake of proteins and

low carbohydrate intake. Some of the food categories allowed

in this diet include:

1. Proteins

Poultry: Free-range Cornish hen, quail, goose, pheasant,

chicken, duck, and turkey.

Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel,

flounder, catfish, trout, mahi-mahi, halibut, sole, sardines,

salmon, halibut, snapper, and calamari. Always opt for wild

caught fish to avoid toxins present in commercially reared

fish.

Grass-fed Meat: These include beef, venison, goat, and

lamb. Meat from wild animals are also acceptable; however,

avoid sausages and meats that come with sugary sauces and

those covered in breadcrumbs. Choose the chunks of meat

with more fat since they contain less protein and more fat.

Pork: Boston butt, pork chops, ham pork, and loin. When

choosing ham, be on the lookout for added sugar.

Bacon and Sausages: Preferably, you should buy these at

specialty health food stores. If this is not possible, always read

the labels to avoid those which contain fillers such as soy or

sugars. 

Canned Tuna and Salmon: Canned tuna and salmon are

okay to consume while you are on the keto diet. However,

avoid seafood rich in fillers, breaded seafood, and fried

seafood.

Vegetable Protein Powders: Protein supplements such as

whey protein, hemp protein, pea, and rice are acceptable.

Whole Eggs: This includes chicken eggs, and quail eggs

which you can prepare through any mean desired; fried, soft

or hard boiled, deviled, scrambled, or omelet style.

Shellfish: Oyster, mussels, lobster, shrimp, crab (not

imitation crab that contains additives), clams, scallops, and

squid.

2. Fats and Oils

Because these are your main sources of energy while you are

on this diet, go for the types of fats and oils you enjoy. These

may include:

* Omega 3 fatty acids from fish such as tuna, shellfish, and

salmon 

* Fish supplements or krill

* Monounsaturated fats such as egg yolks, avocado, and butter

* Vegetable oils such as olive oil, coconut oil

* Non-hydrogenated beef tallow, ghee, and lard.

* Duck and chicken fat

In order to make it easier to stick to this diet, be aware of

which types of fat your body can tolerate. Many people seem

to have zero or very low tolerance of vegetable oils and mayo.

This may be a good thing because most of these oils are rich

in omega 6 fatty acids - the kind that is bad for your body’s

cholesterol levels.

In this case, work with the listed monounsaturated fats to

reduce the inflammatory effect brought about by

polyunsaturated fats. Nevertheless, work to balance both fats

because you cannot survive on monounsaturated fats alone

(You need a lot of fats and oils). Even then, avoid

hydrogenated fats such as margarine to reduce the amount of

trans-fats you eat. 

3. Fresh Vegetables

For these foods, opt for organic ones or better yet, grow your

own to avoid all pesticide toxins. Avoid starchy vegetables

(corn, sweet potatoes, potatoes, peas, and winter squash) that

are high in carbs. Instead, opt for moderate intake of sweet

vegetables (squashes, peppers, tomatoes, and carrots).

Vegetables that make it to the list are:

 Celery

 Collard Greens

 Onions (high in sugar; moderate intake)

 Alfalfa Sprouts

 Beet Greens

 Broccoli

 Spinach

 Dandelion Greens

 Bamboo Shoots

 Cabbage

 Brussels sprouts

 Garlic

 Mushrooms

 Shallot

 Kale

 Bok Choy

 Sauerkraut

 Chives

 Celery Root

 Swiss chard

 Cauliflower

 Snow Peas

 Bean Sprouts

 Olives

 Cucumbers

 Salad greens and lettuces: Romaine, Arugula, Fennel, Bok

Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel,

Radicchio, Chicory Water Chestnuts

 Turnips

 Scallions

 Dill Pickles

 Leeks

 Radishes

 Chard

 Asparagus

4. Dairy Products

 Mascarpone cheese

 Unsweetened whole milk yogurt (limit intake of this type

of yogurt because it is a little high in carbs)

 All soft and hard cheeses

 Cream cheese

 Full fat sour cream (do not forget to check for additives)

 Full fat cottage cheese

 Heavy whipping cream

In any case, always go for raw milk products and if you do not

have easy access to them, go for the organic ones.

5. Beverages

 Bulletproof coffee 

 Decaf Tea

 Flavored seltzer water

 Decaf coffee

 Water

 Herbal tea

 Lemon and lime juice (limit intake)

 Clear broth or bouillon

6. Nuts and Seeds

 Nuts: almonds, macadamias, pecans, and walnuts are

the nuts with the lowest level of carbs meaning you can

consume them in small amounts. Other nuts such as

chestnuts, pistachios, and cashews contain a higher

amount of carbs; thus, you should carefully monitor their

intake. Nuts are best soaked for some time before

roasted.

 Nut flours: these are necessary because while you are

on this diet, it does not mean baking no longer fits into

your life. Nut flours such as almond flour will suffice.

7. Sweeteners

Some options include:

 Erythritol

 Splendor-liquid

 Inulin and Chicory root

 Lo Han Guo

 Liquid Stevia

 Xylitol

 Swerve

8. Spices

Here are spices allowed on the keto diet:

 Sea salt

 Peppermint

 Ginger

 Basil

 Chili pepper

 Cloves

 Thyme

 Cilantro or coriander seeds

 Rosemary

 Black pepper

 Cumin seeds

 Oregano

 Turmeric

 Cayenne pepper

 Cinnamon

 Mustard seeds

 Parsley

 Dill

 Sage

As you can see from the above very detailed list, keto diet is

NOT a highly-restrictive dieting lifestyle, it also offers you a

variety of foods to choose from; thus, you should not feel

overwhelmed.

However, there are foods you should avoid to achieve optimal

ketosis as your body makes the switch from using glucose to

synthesizing fats for ketones.

In the next section, we shall outline the foods you should

avoid: