4 Desayunos saludables basados en la dieta Keto.

4 Healthy breakfasts based on the Keto diet.

It is nothing new that in recent years, interest in leading a healthy lifestyle has expanded much more to the point of breaking boundaries and finding different ways to achieve it. New forms of training, ways of seeing life, and, of course, diets, have been the perfect components to create this healthy life tailored to your needs.

It is very likely that you have already heard about the famous intermittent fasting, the paleo diet, the Dukan diet (which has sparked many controversies and negative opinions) and of course, the perhaps most famous, vegan diet, which as you already know , consists of not eating anything that has animal origin, also eliminating cheese, milk and, of course, eggs.

However, another diet that has also become very famous in recent years is the keto diet, which we will tell you a little more about in the lines below.

Before telling you what this keto diet is all about and giving you some tricks and guidelines to follow it, it is important to remind you of the need to consult a specialist before starting any diet, since he will be the one who will tell you which one is best. best suits you and your physical needs.

The keto diet, also known as ketogenic, consists of a restriction of carbohydrate consumption, setting the limit at 40 grams per day and replacing it exclusively with a very high consumption of healthy fats (salmon, avocado, olive oil…) and a lower protein consumption. The diet has this name due to the ketosis that the body enters, that is, this restriction of carbohydrates causes the liver to not use glucose from carbohydrates to obtain energy, but instead to use fats as a source of energy. .

Dieta keto

There are studies that prove that this specific diet also offers benefits for treating some neurological diseases such as epilepsy or Alzheimer's, in addition to the traditional goals of losing weight, as some of the most recognized figures on the scene have done. international such as Kourtney and Kim Kardashian who claims to have lost more than 25 kg thanks to this routine, supermodel Adriana Lima or basketball superstar Lebron James.

A diet with drawbacks

As has always been known, the best diet that exists is one in which there is a balance. Therefore, the intake of healthy carbohydrates such as quinoa, fruits and vegetables is essential for our body to function properly.

On the other hand, as we have already mentioned before, it is important to consult a specialist to inform you if this diet can be adapted to you, since it is not suitable for people who have metabolic problems, thyroid problems, deficiencies in the kidneys, pancreas and liver among others.

Healthy recipes for keto breakfasts

If you have already gone to your trusted doctor and are determined to start the ketogenic diet, here we present 4 very healthy recipes for your keto breakfasts.

1. Chia seed pudding with red berries

Desayunos dieta Keto

    Chia seeds are one of the most fashionable ingredients to prepare delicious breakfasts and desserts, since they are rich in iron, calcium and potassium. Of all the keto breakfast recipes, this pudding is probably one of the easiest to make.

    Ingredients for 1 person

    • 3 tablespoons of chia seeds
    • Almond or coconut milk
    • Red berries
    • Nuts (optional)
    • 1 small spoonful of cinnamon or vanilla
    • To make your chia pudding, you must pour 3 tablespoons of chia seeds into a jar or glass.
    • Pour the milk you have chosen over the seeds, but try not to let it reach the end of the container, since the seeds increase in size and then it will be more difficult to remove them.
    • With a spoon, mix the milk and seeds until they are well integrated.
    • Cover the jar with a lid or, failing that, with transparent paper and leave them in the refrigerator overnight.
    • The next morning, you will notice that the seeds have increased in size and that the preparation looks more like a custard. Stir again.
    • At this point you can add the ingredients or toppings that you like the most to your pudding. The most classic are red fruits such as raspberries and blueberries. You can also use dried fruits.
    2. Creamy chocolate and avocado

    Dieta Keto

      Its low sugar level allows this preparation to be used for both dessert and breakfast. Ingredients for 2 people

      • 1 ripe avocado
      • 2 tablespoons of pure unsweetened cocoa powder
      • 2 tablespoons of honey
      • 40 ml of milk
      • ½ small spoonful of vanilla essence
      • Agave syrup
      • Salt
      • Grated coconut
      • Red berries
      • Peel the avocado, remove its stone and chop it.
      • Pour the chopped avocado into a container and with the blender mix it with the cocoa, honey, syrup, salt, vanilla essence and milk.
      • Once all the ingredients are crushed and the result is a homogeneous mixture, pour the preparation into a container that can be sealed.
      • Keep the container in the refrigerator for at least 2 hours so that the mixture cools well and the texture is smooth.
      • Serve it in bowls and as a final touch decorate with red berries and grated coconut.

      3. Spinach, mushroom and feta cheese omelet

      Dieta Keto

      This recipe, which is also known by its Italian name 'fritatta', has gained a lot of popularity among healthier breakfasts.

      Ingredients for 2 servings

      • 55 g of butter

      • 85 g of fresh spinach

      • 140 g of mushrooms

      • 55 g of chives

      • 6 eggs

      • 110 g of feta cheese

      • Salt

      • Pepper

      • Before starting to prepare the tortilla, preheat the oven to 175ºC
      • Break the feta cheese into very small pieces with the help of a knife or finger and add it to the eggs. Mix both ingredients well and season with salt and pepper to your liking.
      • Chop the chives and mushrooms also into small pieces and fry them in the butter over medium heat for about 7 minutes. Use a pan that you can later put in the oven.
      • Once you have cooked the chives and mushrooms, add the spinach and let it cook for another minute.
      • After the time has elapsed for the vegetables to fry, add the cheese and egg mixture that you made at the beginning and put the pan in the oven for about 20 minutes or until it is golden and cooked in the center.
      • At the end of the baking time, remove the pan and let it cool. Serve on the plate and enjoy your tortilla
      4. French toast

      Desayunos Dieta Keto

      Yes, we know what you're thinking. Toast is synonymous with bread, and this ingredient is not allowed on the keto diet. However, there are ways to create your flours without using carbohydrates. Keep reading because here we explain what you need to make your French toast.

      Ingredients for 2 servings

      • 3 tablespoons of butter
      • 2 tablespoons of almond flour
      • 2 tablespoons of coconut flour
      • ½ small spoonful of baking powder
      • Salt
      • 4 eggs
      • 4 tablespoons of whipped cream
      • ½ small spoonful of cinnamon
      • Red berries
      • Grease a large container or tray with a flat bottom that will fit comfortably in your microwave.
      • In the container that you have previously greased, mix all the dry ingredients of the recipe with the help of a spatula. Once mixed, add 1 egg and 2 tablespoons of cream and mix everything again very well.
      • Cook the mixture that you prepared before in the microwave for about 2 minutes so that the center is cooked. If once the cooking time is over, you prick with a knife and the dough is still raw, let the mixture cook for half a minute more.
      • Remove your dough from the microwave, let it cool and cut it in half.
      • In a bowl, mix the eggs and the remaining cream and add the cinnamon. With the resulting mixture, little by little soak the slices that you made before in the microwave. The trick is to turn it several times so that it is well coated.
      • In a frying pan, add the butter and fry the toasts on it until golden brown.
      • To finish your preparation, serve the toasts on a plate and garnish them with red fruits such as blueberries and raspberries.

      Frequently asked questions about the keto diet

      What is the keto diet?

      The keto diet, which is also known as 'ketogenic', consists of restricting carbohydrate intake as much as possible (40 grams per day maximum) and consuming a large amount of fat and a smaller amount of protein. This diet is widely used, especially by those who want to lose weight, but also to reduce the effects of some diseases such as epilepsy or Alzheimer's.

      Is the keto diet suitable for everyone?

      Before starting any diet, it is recommended that you consult a specialist to determine if this diet is suitable for certain people. The keto diet may present risks in people with liver, kidney, and pancreas problems, among others.

      What ingredients are prohibited on the keto diet?

      To carry out the keto diet strictly, there are some ingredients that should be avoided such as bread, rice, pasta, sugar, potatoes and even carrots, quinoa and legumes.