If you’re trying to lose weight, nutrition experts will often recommend cutting back on sugar and fat. The keto diet, however, takes a different tack: while sugar is still (sadly) a no-go, you’re actively encouraged to eat foods high in fat. In this article, we’ll break down how this diet works and share our top five keto-friendly recipes!
If you’re trying to lose weight, nutrition experts will often recommend cutting back on sugar and fat. The keto diet, however, takes a different tack: while sugar is still (sadly) a no-go, you’re actively encouraged to eat foods high in fat. In this article, we’ll break down how this diet works and share our top five keto-friendly recipes!
How does the keto diet work?
The keto diet is all about cutting out carbs like sugar and white flour, while loading up on protein and healthy fats. The idea behind this? With no carbs coming in, your body stops using glucose for energy. Instead, it burns fat and produces ketones, which become the body’s main energy source. Essentially, it tricks your body into thinking it’s in starvation mode, inducing it to it burn through pesky fat stores for the energy you use.
Keto diet do’s and don’ts
Here’s what to avoid on a keto diet because they’re packed with carbs:
- Grains and grain products like wheat, rye, oats, rice, bread, rolls, cereals, and pasta
- Legumes such as peas, chickpeas, lentils, and beans
- Starchy vegetables like potatoes and corn
- Sugary fruits such as pineapples, bananas, pomegranates, sweet cherries, grapes, and dried fruits
- Snacks like crisps, ice cream, gummies, cakes, biscuits, and chocolate
- Nuts and seeds such as cashews and sunflower seeds
- Foods with added sugar like fruit yoghurt, energy drinks, and soft drinks
- Sweeteners such as honey, syrups, and sugar
While this might sound like a lot to give up, here are some tasty, fatty foods you can enjoy on the keto diet:
- Vegetables like aubergine, leafy greens, cauliflower, broccoli, kale, fennel, kohlrabi, Swiss chard, pak choi, radish, cucumber, asparagus, spinach, tomato, and courgette
- Lean meats such as poultry and rabbit
- All kinds of fish and seafood including prawns, lobster, mussels, and squid
- Eggs, milk, and dairy products like yoghurt, cheese, quark, and double cream
- Nuts and seeds such as chia and hemp seeds, almonds, macadamia, and pecans
- All mushrooms except shiitake mushrooms
- Low-sugar fruits like berries and citrus fruits
- Fats like butter, linseed oil, olive oil, rapeseed oil, and walnut oil
- Snacks such as chocolate with at least 70% cocoa
- Drinks like unsweetened coffee with double cream, unsweetened teas, and water
- Sweeteners like xylitol, erythritol, or stevia
Make sure to choose high-quality, unrefined, and cold-pressed fats, and use fresh, preferably local ingredients. Keep in mind that while following a keto diet, you’ll naturally consume less fruit, which means less intake of vitamins, minerals, and fibre. To prevent any deficiencies, stick to the keto guidelines for a limited time only. Also, consider supplementing with essential vitamins and nutrients. If you have any health concerns, consult your doctor before starting a keto diet.
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Five quick keto recipes
For many, giving up bread, pasta, and other carb-rich foods might seem like an insurmountable challenge. But the world of keto cooking is diverse and full of surprising flavours. Check out our five recipes and you’ll see how enjoyable and varied a low-carb diet can be.
Bulletproof coffee
Bulletproof Coffee, also known as “Butter Coffee” or “keto Coffee,” isn’t just any drink – it’s a morning energy boost and an essential part of the keto diet. This creamy blend of high-quality coffee, butter, and MCT oil sharpens your mind and gets you off to a powerful and focused start to the day.
Ingredients:
- 1 cup of coffee
- 1 teaspoon of butter
- 1 teaspoon of MCT oil (from coconut oil)
Method:
Brew fresh coffee using an espresso machine or coffee maker. Mix butter and MCT oil thoroughly with the hot, unsweetened coffee.
Keto strawberry smoothie
A keto strawberry smoothie is the perfect combination of delicious flavour and healthy nutrients. With just a few carefully selected ingredients, this smoothie offers a refreshing and creamy way to start the day or enjoy as a snack. The strawberries add a touch of sweetness, while coconut milk, chia seeds, and a dash of MCT oil keep you full for longer. Not only is this smoothie low in carbs, but it’s also packed with antioxidants and healthy fats that support your body during ketosis.
Ingredients:
- 1 cup of coconut milk (sugar-free)
- 1 handful of strawberries
- 3 teaspoons of chia seeds
- 1 teaspoon of MCT oil
Method
Pour the coconut milk over the chia seeds, mix well, and let it sit overnight in the fridge. Add the mixture, strawberries, and MCT oil to a blender and blend on high. If you don’t have one, check out our article to see which blender we recommend.
Omelette with olives and feta
An omelette with olives and feta is a real treat and perfect for a keto diet. This simple yet sophisticated dish brings together the fresh flavours of Mediterranean cuisine with a nutritious base of protein-rich eggs and healthy fats. The salty olives and creamy, tangy feta give the omelette a special twist, making it a balanced and tasty meal. Whether as a hearty breakfast, light lunch, or quick dinner, this dish is easy to prepare, filling, and low in carbs.
Ingredients:
- 2 eggs
- 50 g feta cheese
- 1 tablespoon black olives
- 10 cherry tomatoes
- ½ tablespoon oil
- Salt and pepper
Method:
Whisk the eggs with a pinch of salt. Heat oil in a pan and add the beaten eggs, olives, and crumbled feta. Cook until the desired level of doneness is reached. Serve the omelette with freshly ground pepper and cherry tomatoes.
Paprika stew with bacon
Paprika stew with bacon is a hearty, flavour-packed dish that brings the essence of Hungarian cuisine to your table. This traditional stew combines juicy bell peppers, ripe tomatoes, and onions with the smoky taste of bacon for a filling and satisfying meal.
Ingredients:
- 150 g smoked bacon
- 200 g tinned tomatoes
- ½ yellow pepper
- ½ red pepper
- 1 red onion
- 1 clove of garlic
- Paprika powder
- Cayenne pepper
- Salt
- Pepper
Method:
Dice the onion and press the garlic. Then, deseed and chop the peppers. Fry the diced bacon in a heavy-bottomed pot until the fat renders and turns light brown. Add the onion and garlic, stirring until they’re lightly cooked. Next, add the peppers and cook for about 5 minutes. Pour in the tinned tomatoes and bring everything to a boil. Season the stew and let it simmer on low heat until the vegetables are tender.
Salad with feta and sunflower seeds
A salad with feta and sunflower seeds is a refreshing and nutritious option that fits perfectly into a keto diet. This colourful dish combines crunchy vegetables like cucumbers, peppers, and tomatoes with the tang of feta cheese and the nutty crunch of roasted sunflower seeds. These seeds provide healthy fats and proteins, while the feta imparts a creamy texture and a salty depth.
Ingredients:
- 100 g feta cheese
- 5 cherry tomatoes
- 2 cucumbers
- 1 handful of rocket
- 1 tablespoon black olives
- 1 tablespoon sunflower seeds
- 1 tablespoon cold-pressed linseed oil
Method:
Cut the washed vegetables into smaller pieces, rinse the rocket, and dry it on a paper towel. Place everything in a large bowl. Add the crumbled feta and linseed oil. Finally, roast the sunflower seeds in a small pan and sprinkle them over the salad as a topping.
Keto diet recipes: The sure-fire way to lose weight!
Our five keto diet dishes not only help you shed pounds, they’re also delicious and don’t require any wizardry in the kitchen. You can whip up these tasty meals quickly and effortlessly on weeknights.
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