The keto or ketogenic diet is a widely used alternative to lose weight; if you had put it into practice and the summer hampered it, we leave you the keys to retaking it successfully and 17 protein-rich recipes that can help us.
Keys to resuming the keto diet after the summer
During the summer and with the holidays, it is common to alter the routine and therefore, the keto or ketogenic diet can be easily altered.
If you wish to resume your practice, we leave the following keys to achieve it successfully:
Reduce carbs again to the maximum
In the keto diet, it is key to avoid the presence of the energy fuel par excellence in our body as much as possible. That is, we must decrease carbohydrates to 10% or less of daily calories.
For this, it is essential not only avoid sugars but also foods with complex hydrates such as fruits, vegetables, legumes, whole grains and derivatives of all of these.
Use water as your main drink
During the summer the intake of drinks that can offer calories and get in the way of getting started on the keto diet.
If so far you have gone to soft drinks, juices, cocktails or other drinks with sugars or alcohol inside, it is time to say goodbye to them and choose water as your main drink.
The intake of sugars must be completely eliminated and alcoholic beverages are also not favorable and safe within the framework of a keto diet. Therefore, we recommend avoiding them from now on. to achieve safe ketosis leading to weight loss.
Choose quality protein sources for all your dishes
The protein Together with fats, they will be responsible for covering the daily calories in our keto diet, but it is essential to choose healthy sources of these macronutrients.
Thus, to obtain proteins we advise not only foods of animal origin such as fresh meats, fish, seafood, eggs, or fresh cheeses and other dairy products with low sugar content, but also nuts, seeds and some other plant foods like tofu or seitan.
Add healthy fats to your daily table
In order to promote weight loss and protect health, we recommend that fats are mostly unsaturated.
So we can incorporate foods like blue fish, nuts seeds, extra virgin olive oil, avocado, olives and others that in addition to healthy fats are accompanied by other quality nutrients for the body and can contribute to weight loss.
Do physical activity to make your diet more flexible
For the keto or ketogenic diet to be successful, it is essential that ketosis is preserved, which is the process that ultimately is an indicator of fat burning.
For the formation of ketone bodies to be easily achieved and maintained the physical activity practice It is very useful and allows at the same time, make the diet more flexible incorporating a higher percentage of carbohydrates, with ingredients such as fruits and vegetables with a low proportion of this nutrient and with an appreciable protein contribution.
The best protein-rich recipes that we can put into practice
As we said, the protein Together with fats, they will be the nutrients responsible for covering the total calories of the day, the former being a very satiating option and that, in different ways, promote weight loss.
Therefore, below we leave 17 high-protein recipes and with a low carbohydrate intake, ideal to resume your keto diet after the summer:
Egg and dairy based options
- Keto bread or cloud bread without flour inside and based on egg and cheese is an excellent option for breakfasts and snacks as part of the keto diet.
- Fluffy omelette that is made in a few minutes and it can be accompanied by a little avocado for a light dinner or for breakfast.
- Sugar-free cheese cakes recommended for those with a sweet tooth looking for a dessert or a snack that helps to overcome temptation without hindering the keto diet.
- Keto protein bread that can be very useful if we recently started the keto diet so as not to miss the bread lifelong.
- Keto garlic bread recommended for him appetizer or to accompany savory dishes.
Recipes with fresh and lean meats
Alternatives based on fish and shellfish
These are the Keys to Returning to the Keto Diet After Summer and 17 Recipes rich in protein that can help to achieve this.
Image | Unsplash, iStock, Vitónica