The ketogenic diet, or keto diet for short, has become hugely popular in recent years for its effectiveness in weight loss and promoting a healthy lifestyle. This diet focuses on reducing carbohydrate intake and increasing fat consumption, putting the body into a state of ketosis. In this state, the body burns fat for energy instead of carbohydrates. If you are considering the keto diet or have already started, we have some handy tips and tasty recipes to get you started.
Tips for following the keto diet
- Plan ahead: Make a weekly menu and do shopping in advance to avoid being tempted to eat carbohydrate-rich foods.
- Read labels: Look out for hidden carbs in foods, even those you wouldn’t expect. They can easily take you out of ketosis.
- Hydrate: Drink plenty of water to stay hydrated and reduce the symptoms of keto flu, such as headaches and fatigue.
- Eat plenty of fats: Remember that fat is the primary source of energy on the keto diet. Make sure you get plenty of healthy fats, such as avocados, nuts, seeds and olive oil.
- Be creative with vegetables: Although some vegetables contain carbohydrates, there are many vegetables that fit within the keto diet. Experiment with different types of vegetables and prepare them in different ways to keep your meals interesting.
Keto-friendly recipes
Breakfast muffins with avocado and egg
Ingredients
- 2 ripe avocados
- 4 eggs
- Salt and pepper to taste
- Optional: grated cheese, bacon pieces, chopped vegetables
Instructions
- Preheat the oven to 180°C and grease a muffin tin.
- Halve the avocados and remove the stone.
- Scoop some of the flesh out of each avocado half to make room for the egg.
- Crack an egg over each avocado half and sprinkle with salt and pepper.
- Add grated cheese, bacon pieces or chopped vegetables if necessary.
- Bake the avocado egg muffins for about 15-20 minutes, or until the eggs are firm.
Cauliflower rice with prawns
Ingredients
- 1 cauliflower, in florets
- 250g prawns, peeled and cleaned
- 2 cloves of garlic, finely chopped
- 2 tablespoons of olive oil
- Salt and pepper to taste
- Optional: red pepper flakes, chopped parsley
Instructions
- Put the cauliflower florets in a food processor and pulse until it has the texture of rice.
- Heat the olive oil in a large frying pan over medium-high heat. Add the garlic and fry until fragrant.
- Add the prawns and fry until cooked, about 2-3 minutes on each side. Remove the prawns from the pan and set aside.
- Add the cauliflower rice to the pan and cook until soft but still crunchy, about 5-7 minutes.
- Season with salt, pepper and red pepper flakes if desired. Add the prawns back to the pan and mix well.
- Garnish with chopped parsley and serve hot.
Stuffed peppers
Ingredients
- 4 large peppers, halved and seeds removed
- 500g minced beef
- 1 onion, finely chopped
- 2 cloves of garlic, finely chopped
- 1 blikje tomatenblokjes (400g)
- 1 teaspoon paprika powder
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 100g grated cheese
- Fresh parsley, chopped (optional)
Instructions
- Preheat the oven to 180°C.
- Heat some oil in a large frying pan over medium-high heat. Add the onion and garlic and fry until soft and fragrant.
- Add the minced beef to the pan and fry until fully browned.
- Add the diced tomatoes, paprika, oregano, salt and pepper. Simmer for 10-15 minutes, or until the sauce has thickened slightly.
- Fill each pepper half with some of the mince mixture and place in a baking dish.
- Sprinkle the stuffed peppers with grated cheese.
- Bake in the preheated oven for 25-30 minutes, or until the peppers are soft and the cheese is bubbling and golden brown.
- Garnish with fresh chopped parsley before serving, if desired.
With these tips and recipes, you will be well on your way to a successful journey with the keto diet. Remember, the keto diet is more than just a diet; it is a lifestyle that, with the right recipes, can lead to long-term health benefits. Listen to your body, be creative in the kitchen and enjoy delicious keto-friendly meals!