Keto Diet For Beginners CNN underlined
When Vinny Guadagnino “Jersey Shore” fame heard about the keto diet on a podcast, he decided to give it a try because, as he puts it, “I like fatty foods.”
He discovered that he was losing weight and starting to feel healthier. So he bought a keto cookbook and listened to a few other podcasts, all intended to educate himself on this new way of eating. And, as he puts it, “the rest is history” – Guadagnino is now the author of a cookbook on the subject: “The Keto Guido Cookbook: Delicious Recipes to Be Healthy and look great ”($ 24.83; amazon.com).
According to an article by Harvard Health Publishing, the consumer health education division of Harvard Medical School, the keto diet “aims to force your body to use a different type of fuel. Instead of depending on sugar (glucose) from carbohydrates (like grains) , legumes, vegetables, and fruits), the keto diet relies on ketones, a type of fuel that the liver makes from stored fat.
Like many low-carb diets (including the Mediterranean diet), keto restricts foods like bread, pasta, and sugar, but unlike other popular low-carb diets, keto replaces them. by foods high in fat – both unsaturated (avocados, oily fish like tuna and salmon) and saturated (think bacon, eggs and butter).
You should, of course, consult a doctor before starting any diet or exercise program, and this is especially true for keto, which is not recommended for people with a history of heart problems.
The keto diet was developed in the 1920s to control seizures in children and adults with epilepsy; now it is mainly promoted to people looking to lose weight.
The keto diet is absolutely not for everyone – generally very restrictive diets, which is the case with keto, have a high failure rate because they are unrealistic in the long run – but it does works for some people, and these people are passionate about keto. So we asked keto enthusiasts to tell us what they eat on a typical day, what cookware they rely on to prepare their meals, and what snacks they swear by when they’re on. shift.
Brooke “The keto queenBrown describes her daily meals as very simple, almost stereotypical: “On average, I start my morning with a bulletproof coffee,” she says, “which is a high calorie drink made with added fat. ”
- Bulletproof Coffee Starter Kit ($ 55.95; amazon.com)
Bulletproof Coffee Starter Kit
Brown says the bulletproof coffee keeps her full until early afternoon, when she will “usually have raw veggies and berries, and my favorite Pruvit ketones.” Then, around 6 p.m., I cook a keto-friendly dinner for my family and myself. I stop eating at 8 p.m. and repeat every day.
Starting the day with a cup of high-fat, high-calorie coffee is a staple of the keto experience. “I usually have coffee with heavy cream, maybe eggs and bacon, and for dinner some sort of fatty meat and greens. I also do a lot of intermittent fasting so I don’t eat a lot of meals, ”Guadagnino explains of his daily meal plan.
Gorsky faith, cookbook author and food stylist who founded the site The keto queens, also starts the day with a cup of high-fat coffee, accompanied by a more traditional breakfast of cottage cheese and berries, an egg and cheese omelet or ‘a slice of the’ one of our keto quick breads from our Keto Bread cookbook – zucchini is my favorite!
- “Keto Bread: Bagels and Crust and Muffin Rolls, 100 Low-Carb, Keto-Friendly Breads for Every Meal” by Faith Gorsky and Lara Clevenger ($ 15.80; amazon.com)
“Keto Bread: From Bagels and Rolls to Crusts and Muffins, 100 Low-Carb, Keto-Friendly Breads for Every Meal” by Faith Gorsky and Lara Clevenger
For lunch, Gorsky says she usually goes for a soup or salad, and for dinner, she grills, roasts or sear high-fat protein like steak, chicken thighs, or salmon with veggies. like eggplant, zucchini, asparagus or broccoli. Due to Keto’s focus on reducing carbs, more starchy vegetables like corn, peas, and potatoes should be avoided in favor of more fibrous choices like spinach, eggplant, and zucchini.
As you can imagine from the daily menus described by Brown, Gorsky, and Guadagnino, a lot of preparation is required to maintain a keto diet. We asked them what kitchen utensils they rely on to prepare their meals.
When it comes to side dishes, Guadagnino says he uses his air fryer for pretty much everything, and so a colander is a must: “I squeeze the water out of the vegetables before I put them in the air fryer. . ”
- Cuisinart Kitcheniismo Colander, 3-pack (originally $ 12.99 $ 22; amazon.com)
Cuisinart Kitcheniismo Colander, 3-Pack
Air fryer Cosori Max XL
As for its proteins, he says: “I love grilling all my meats”, so good grilling is essential. (If you’re in the market for a charcoal barbecue, check out our guide to the best models on the market. And here’s our guide to cleaning them, too.)
- Weber Original Premium Kettle Grill ($ 175, originally $ 195; amazon.com)
Weber Original Premium Kettle Grill
And, although he notes that this is not a gimmick, Guadagnino calls the truffle sea salt “a must-have for seasoning my meat.”
- Sabatino Tartufi Truffle Salt Seasoning ($ 11.39; amazon.com)
Sabatino Tartufi Truffle Salt Seasoning
Brown also relies a lot on an air fryer, and she loves another little kitchen gadget to make a keto diet staple: chicanery. “You’ll also see me using my Dash mini waffle iron a lot to get the perfect-sized sprinkles,” she says.
Mini Dash Waffle Maker
And for making all that high-fat, high-calorie coffee, she says, “I love my espresso machine and milk frother for rock-solid coffee in the morning.”
- Sowtech 4-Cup Espresso Machine with Steam Milk Frother ($ 48.44, originally $ 89.99; amazon.com)
Sowtech 4-Cup Espresso Machine with Steam Milk Frother
Like Guadagnino, Gorsky also has a go-to tool for making all those keto-friendly veggies: his Spiralizer (if you’re in the market for a spiralizer, check out our guide to the best options on the market).
“Zucchini noodles are a delicious substitute for pasta,” she says. “I also like to spiral the onion, yellow summer squash, radish, cucumber, broccoli stalks, etc.”
- Spiralizer 7 Blade Spiral Slicer ($ 24.97, originally $ 27.99; amazon.com)
Spiralizer 7 blade spiral slicer
She also loves her Instant Pot to cut down on her meal prep time. “I like to cook roast beef or roast chicken in the Instant Pot for weekend meal prep. I use it to make hard-boiled eggs for snacks or lunches during the week, and to make egg bites for breakfast.
- Instant Pot Duo 7-in-1 Electric Pressure Cooker ($ 69.95, originally $ 89.99; amazon.com)
Instant Pot Duo 7 in 1 Electric Pressure Cooker
Another time-saving trick that Gorsky relies on is the use of large baking sheets to roast vegetables and meats for meal prep. “It helps me cut down on my time spent cooking,” she says.
- Bastwe Commercial Grade Stainless Steel Baking Molds, 2-Pack ($ 26.99; amazon.com)
Bastwe Commercial Grade Stainless Steel Baking Molds, 2-Pack
And when it comes to her morning routine, Gorksy can’t live without her Vitamix, which she uses to make smoothies, as well as “instant ice creams, soups and sauces – I also use it to grind them.” chia seeds for cooking and for finely chopping nuts quickly.
- Vitamix Explorian Blender ($ 299.95, originally $ 349.95; amazon.com)
Vitamix Explorian Blender
The keto enthusiasts we spoke to all point out that breaking the snacking habit is one of the keys to making the diet work for you. “I’m skeptical and don’t encourage people to get addicted to sugary treats that say ‘keto’ on them,” Guadagnino says. “The whole point of keto is to get you sugary treats.” But he recognizes that snacks are part of life and shares some of his favorites with us. “That being said, sometimes after dinner I eat 85% dark chocolate to give myself a little bit of sweet and sour.”
- Pascha Organic Dark Chocolate Bars, 10-Pack ($ 46.89; amazon.com)
Pascha organic dark chocolate bars, pack of 10
Brown also keeps her snacks focused on the foods she prepares herself, for the most part. “I love raw vegetables with a homemade ranch, beef jerky and a good variety of cheeses. For candy, I like to have Russel Stover strawberries and sweet stevia chocolates.
- Russell Stover Sugar Free Dark Chocolate Mix ($ 24.99; amazon.com)
Russell Stover Sugar Free Dark Chocolate Mix
Jack Link’s Jerky
For more keto favorites, check out our guide to the best keto-friendly snacks.