Ketogenic diet reduces sugar in blood and insulin levels. In conclusion it is a high fat diet, it makes the metabolism go away from carbs and toward fat and ketones.

There are several versions of keto diet. The standard version is the most researched and most recommended. This is a very low carb 10%, moderate protein 20%, and high fat 70%. Your body will then use fat for fuel instead of carbs.

A ketogenic diet can help you lose more weight than a lowfat diet and with less hunger. It can boost insulin sensitivity and causes fat loss, giving health benefits for people with diabetes type 2 or prediabetes. It can also help improve risk factors like body fat, HDL, good cholesterol levels, blood pressure helping against the heart disease.

FOODS TO AVOID WHEN FOLLOWING THE KETOGENIC DIET ARE:

• sugary foods: soda, fruit juice, cake, ice cream, candy

• grains: wheat-based products, rice, pasta, cereal

• beans or legumes: peas, kidney beans, lentils, chickpeas

• low fat or diet products: low fat mayonnaise, salad dressings.

• alcohol: beer, wine, liquor, mixed drinks

• artificial sweeteners

FOODS TO EAT:

• protein: red meat, ham, sausage, bacon chicken, and turkey

• fatty fish: salmon, trout, tuna

• eggs: whole eggs

• butter and cream

• cheese: cheddar, goat, cream, blue, or mozzarella

• nuts and seeds: almonds walnuts, flaxseeds, pumpkinseeds chia seeds

• healthy oils: extra virgin olive oil, coconut oil, and avocado oil

• avocados.

• low carb veggies: green veggies, tomatoes, onions, peppers, etc.

Keto pizza

Ingredients

2 cups finely grated cauliflower

2 cups shaved mozzarella cheese

2 eggs

3 tbsp tomato sauce mushrooms, fresh tomato

Preparation

Start by making the crust. Crack eggs into a medium-sized bowl, add cauliflower, and shredded cheese. Give it a good stir to combine, bake it for 15 minutes at 450 F. Then remove the crust. Spread tomato sauce on the crust. Top with little more cheese, mushrooms, and tomato. If you like you could also add pepperoni. Bake again until the cheese is melted.

-Patricia Chirino Cabrera (Health & Life Coach)