In summer at the latest, the question arises for many people how to get the perfect beach body quickly. A new diet should help you achieve your dream body – the ketogenic nutrition plan should contribute to fat loss and dehydrate the body. Based on the principles of the Atkins Diet, where carbohydrates are greatly reduced, the diet promises quick results – up to 3 kilograms of weight loss per week. The short-term positive effect proves to be less effective in the long run – after three weeks at the latest, the human body needs a daily supply of carbohydrates so that it can function properly. After that, ketogenic recipes can add variety to the menu – low carb dishes are particularly suitable for dinner. So the family can pamper themselves with delicious and healthy delicacies.
Ketogenic diet – lose weight healthily by avoiding carbohydrates
Ketogenic recipes – which ingredients are suitable?
The ketogenic diet is becoming increasingly popular – it promises quick results without having to forego delicious foods. Instead, body and soul are pampered with tasty, high-fat dishes. Different types of cheese are used in abundance – mozzarella and cheddar cheese taste delicious and are therefore among the most popular ingredients. The pizza dough is prepared with parmesan. Butter is used for frying. Meat is also a must on the table – for example chicken, sausages and beef. As for the vegetables and fruits, avocado comes first. Whether for a sauce, as an ingredient in a delicious salad, or as a substitute for potatoes – the avocado is proving to be an all-rounder. Tomatoes, pumpkin, broccoli, and cauliflower are always found in keto recipes. Eggs are also often used.
Since the ketogenic diet only takes a minimal daily dose of carbohydrates to get the body’s circulation going, bread, potatoes and rice are mostly forbidden. These are even being substituted in classic pizza and lasagna recipes.
Ketogenic recipes – delicious soup with broccoli and cheddar cheese
The soup with cheddar cheese and broccoli has about 285 calories, 3 grams of carbohydrates, 12 grams of protein, 24 grams of fats. It is a delicious alternative to potato cream soups.
Ingredients: 2 tablespoons butter, 1/8 cup onion, 1/2 teaspoon garlic, pressed, 2 cups chicken broth, a pinch of salt and pepper, 1 cup broccoli, sliced, 1 tablespoon cream cheese, 1/4 cup fresh whipped cream, 1 cup cheddar cheese Cheese, finely chopped, 2 slices of bacon, 1/2 teaspoon xanthan gum (optional, if you want to thicken the soup).
Preparation: Heat a large saucepan well and briefly fry the onions and the pressed garlic with the butter, turning them frequently, until they become soft. Then add the broccoli and chicken broth and cook until the broccoli becomes soft. Add salt and pepper. Put the microwave on low heat for 30 seconds and melt the cheddar cheese until it’s sticky. Add the fresh whipped cream and cream cheese to the soup, bring to the boil and stir well. Remove the pan from the heat and quickly add the cheddar cheese. If desired, add the xanthan gum at the end and thicken the soup with it. Serve with the bacon.
Ketogenic Recipes: Cheese Tacos for Dinner
In the next recipe, the traditional taco buns are replaced with cheese. The end result tastes at least as delicious as the original! You need Colby Jack semi-hard cheese for the keto rolls: Colby cheese is made in the USA and is similar to Cheddar cheese, but has a slightly milder, sweeter taste. The Colby cheese is often mixed up with a similar cheese – Monterey Jack. The end result is the Colby Jack semi-hard cheese product.
Ingredients: 6-8 slices of Colby Jack semi-hard cheese (or other cheese according to your own preferences), for the salsa: 2 diced tomatoes, 3 tablespoons of finely chopped red onions, 1/2 finely chopped fresh jalapeno peppers, 1 lime, 3 teaspoons of coriander. Depending on your preference, you can choose and prepare meat, add avocado.
Preparation: Preheat the oven to 200 degrees, place the slices of Colby Jack cheese on baking paper, bake in the oven for 5 minutes. Then leave the baking paper aside for 2-3 minutes, then place the slices in cupcake molds and let them cool for 10 minutes. Then carefully remove them from the cupcake molds. For the salsa – mix the ingredients well in a large bowl and leave in the refrigerator for 30 minutes. Cut the meat into cubes and fry all over in a pan over medium heat. Finally, fill the taco cheese baskets with the salsa and meat.
Prepare low carb dish – enchilada with chicken
Mexican dishes always taste delicious, fill you up and are healthy. Unfortunately, bread, potatoes and rice are always used as ingredients in recipes. Fortunately, a replacement can be found. In this case, cauliflower rice offers an alternative to traditional rice. This is how the cauliflower rice is prepared: Coarsely chop the red onion, carrots and peppers, place in a bowl and mix. Fry the vegetable mix with 1 tbsp sesame oil. In the meantime, beat 2 eggs, remove the stalk from the cauliflower, coarsely chop the cauliflower. Add the eggs and cauliflower to the vegetables, add 1 tbsp soy sauce and stir well. complete!
And this is how the red enchilada sauce is prepared: Fry 2 pressed garlic cloves in 1 tablespoon of olive oil for 2 minutes in a large frying pan or in a saucepan. Then add 2 teaspoons of chopped onion, 1/3 teaspoon of oregano, 3 teaspoons of chili powder, caraway seeds, parsley, basil to taste, a pinch of salt and pepper. Add 1/3 cup salsa, 1 can of tomatoes and 2 cups of water. Mix well and simmer for an hour.
For the enchiladas themselves you need the following ingredients: 2-3 chicken breast fillets, 3/4 cup red enchilada sauce, 1/4 cup water, 1/4 cup onions, 1 small can of green chillies, hot cauliflower rice, tomatoes, avocado, Cheese depending on your preferences.
Preparation: cut the meat into pieces. Sear the chicken breast fillets in a pan over medium heat until they turn golden brown. Add the red enchilada sauce with the onions, the chilli shots and the water and then simmer over a low heat with the lid on until the meat is done. Then remove the lid and simmer for another 10 minutes until the sauce is reduced. In the meantime, prepare the cauliflower rice according to the recipe above. At the end, stir together the rice and meat, adding tomatoes, avocado and / or cheese if desired. Bon Appetit!
Ketogenic Recipes – Finger Foods for Dinner
Ketogenic recipes are not only delicious, they can also be prepared quickly. The next suggestion is for finger foods with avocado. You can serve the delicious delicacies for dinner or bring them to a party.
Ingredients: 200 grams of chicken breast fillet cut into pieces and fried or grilled, 4 slices of bacon, grilled and cut into pieces, 2 avocados, 1 lime, 1/3 cup of diced tomatoes, 4 tablespoons of mayonnaise, 3 tablespoons of coriander, a pinch of salt and pepper.
Preparation: Halve and core the avocados, lift out the pulp with a spoon and stir in a bowl with the mayonnaise, coriander, tomatoes, salt, pepper, bacon and chicken breast fillet. Fill the avocado peel with the mixture, pour lime juice over it.
Prepare the lasagna in the pumpkin
An interesting take on the classic recipe for lasagna is the next lasagna in the pumpkin. Ingredients: 500 grams of Italian sausages, 1 yellow Hokaido pumpkin, 1 cup of pasta sauce, 1/4 cup of ricotta cheese, 1 cup of mozzarella cheese, 1/4 cup of parmesan, parsley, a pinch of salt and pepper.
Preparation: Cut the pumpkin in half and remove the seeds. Place one half in the baking sheet with the open sides facing down, pour 2-3 cm of water and bake at 150 degrees for 40 minutes. When the pumpkin turns soft, it’s done. In the meantime, grill the sausages, then put them in a saucepan and mix with the pasta sauce, add the spices and simmer for 10-15 minutes. Then remove from the heat and add all types of cheese, stir well. Fill the pumpkin with the mixture, pour 2-3cm of water into the baking sheet and bake in the stove for 15 minutes over medium heat. Serve warm.
Salad with eggs and avocado
Quick ketogenic recipes are particularly popular in the USA – the next egg salad is ready in 30 minutes. Super practical for hectic everyday life, where there is simply no time for a lasagna or enchilada.
Ingredients: 1 avocado, 6 eggs, 1/3 cup mayonnaise, 1 tablespoon of mustard, 10-20 drops of lemon juice, 1 tablespoon of dill, 1 tablespoon of freshly cut parsley, a pinch of salt and pepper.
Preparation: Put the eggs in boiling water and boil hard for 12-15 minutes, then leave aside for 10 minutes. When the eggs are cold, peel them and remove the yolks. In the meantime, peel, halve and core the avocado. Mix the pulp with the egg yolks, mayonnaise, mustard, lemon juice, dill, parsley, salt and pepper. Fill the egg whites with the mixture and decorate with parsley. Let the salad stand in the refrigerator for at least 1 hour and serve cold.
Make pizza without carbohydrates
Everyone loves pizza – and even those who eat according to a low carb diet plan do not have to go without it. In the next ketogenic recipe, the batter is made from chicken, spinach, and parmesan.
Ingredients for the keto pizza: 500 grams of chicken leg, 1/2 – 3/4 cup Parmesan cheese, 1/2 cup mozzarella, 1/4 cup frozen spinach, a pinch of salt and pepper, spices according to your own preferences.
Preparation: Preheat the oven to 200 degrees (this temperature is usually reached after 10 minutes). In a large bowl, mix the chicken legs with the Parmesan cheese and the frozen spinach and puree finely. Remove the water from the mixture, then place the mixture on baking paper, roll out the mixture and bake for 20 minutes. Then garnish the finished pizza with mozzarella, bacon and tomato sauce. Bon Appetit!
Ketogenic Recipes – Salad with Avocado, Mozzarella and Pepperoni Salami
A delicious salad should definitely not be missing from the daily menu. The next recipe can completely replace the main course, especially on hot days. The salad is made from just four ingredients – 1/2 avocado, cut into slices or cubes, 16 slices of pepperoni salami, 1 small pack of mozzarella cheese, lime or lemon juice, spices depending on your taste, a pinch of salt and pepper, avocado Oil. The preparation is extremely simple – mix all the ingredients, season and let cool in the refrigerator for 30 minutes. Serve cold.
The ketogenic diet – suitable as a permanent form of nutrition?
Ketogenic recipes have been popularized in part by athletes in the United States. Since the body is dehydrated during the diet, muscles quickly come into their own. The delicious dishes do not help to build muscle, but they keep the body fit and especially help strength athletes to lose weight in the shortest possible time. In any case, nutrition experts advise against changing the nutrition plan in the long term. This diet is not balanced and therefore puts a strain on the digestive system. Since fruits are completely removed from the daily menu, vitamins and minerals can be deficient after a few months.
The ketogenic dishes are not harmful in themselves and can still be eaten after the diet has ended. It is important that fruit, vegetables and whole grain bread are also eaten every day. With the recipes that we have just presented you can surprise friends and family on special occasions or simply pamper yourself with them every now and then. Cook a delicious soup with broccoli together with the children on the weekend, surprise the little ones with cheese tacos for their birthday, bring a tasty enchilada with chicken for the family celebration, organize a garden party and serve finger food, delight your friends with lasagna in pumpkin, prepare a salad with avocado and eggs for a change, try the pizza without carbohydrates or start small with a salad. The possibilities for delicious dishes are practically endless – let your creativity run free and try out different variations.
And one more tip – always seek advice from your doctor before you start a diet – he is best able to assess possible risks. Even the best diet in the world cannot replace exercise. Combine a healthy eating plan with suitable exercises, and you will not only see the results quickly, but also keep your dream figure after the end of the diet.