How To Steal From The Keto Diet

by Ari Bendersky

 

Losing weight for many is never an easy task. We try new fad diets while hitting the gym to check out the latest exercise craze. Truth is, there’s no miracle way to lose weight outside of eating healthfully, employing portion control, and exercising regularly.

That said, some people have invested in the “keto diet,” a high-fat, very-low-carb diet that causes your body to enter a state of ketosis, where it starts getting energy from burning fat, thereby speeding up fat loss, says Lyuda Bouzinova, co-founder of Mission Lean and an ACE Certified Fitness Nutrition Specialist and Personal Trainer.

With the keto diet, the focus most is taking in calories on fatty foods like salmon, sardines, low-carb vegetables like zucchini and cauliflower, avocados, meat, poultry, eggs and more. On the flipside, you limit your daily carbohydrates to about 20 to 50 total grams, which can be difficult for some, since that includes food like bananas, bread, pasta, and pastries and drinks, including beer, juice and soda.

Is A Keto Diet Good For You?

Just how healthy is the keto diet, which recommends eating high-fat food like butter, cheese, béarnaise sauce, bacon and real whipped cream? These foods, as well as animal protein, can contribute to high cholesterol, which can lead to heart disease.

However, studies have shown that in addition to quick weight loss, the keto diet can offer other benefits like boosting energy, stabilizing your mood, and reducing the number or frequency of epileptic seizures. According to an article published by Harvard Medical School, the keto diet can help reduce epileptic seizures in children, and can also help improve blood sugar control for people with type 2 diabetes.

“The keto diet can help some people lose weight very quickly,” Bouzinova says. “The disadvantage of doing the keto diet for someone who truly want to lean down is that they’re continually going to be on this diet roller coaster of losing and gaining the same weight. The way they’re eating on the diet is unsustainable in the long run—and for more than a couple of days.”

Because keto can have short-term benefits, we suggest dipping your toe into the keto pool, and trying a few keto hacks to see if this way of eating suits your lifestyle. Bouzinova offers some ways to steal from this diet to get some of its healthier attributes. Keep reading for a recipe filled with all the benefits of keto!

4 Ways To Steal From Keto

Eat More Avocados

Bouzinova can’t say enough good things about this delicious little fruit. “It’s super filling, has tons of healthy fats, and is so delicious,” she says.  Avocados are perfect for the keto diet. It’s high in healthy fat, super-low in carbs, and has a host of other health benefits like being in low in saturated fat, having no sodium, and containing fiber, potassium, and a variety of vitamins like K, E, C and a bunch of the Bs.

Skip Protein Shakes & Bars

The keto diet encourages eating more fat while limiting the amount of protein intake.

“You should only be getting your protein from natural food sources like salmon, cod, and other seafood and avocado,” Bouzinova says. “There is absolutely no need to supplement your diet with unnatural or processed ingredients just to consume more protein in huge amounts. Eating healthfully in a balanced way should provide your body all of the protein that it needs.”

No Need To Overeat Fruits & Vegetables

Hint: skip the juice bar. Unlike most diets that recommend as many fruits and vegetables as you can possibly eat, the keto diet limits most fruit (lots of sugar) and many vegetables (because some, like carrots, have more sugar and carbs.)

“While I encourage a healthy amount of fruit and veggies in a person’s diet, some people try to overdo it with juices and shakes, and it’s just unnecessary,” Bouzinova says.

Eat More Fatty Fish

“Fish is great to include into your diet,” Bouzinova suggests. “Make sure you get wild fish, and try not to over do it because of potential mercury poisoning and other issues. Eating fish two to three times a week is plenty.”

This citrus cod recipe will set you off on the right track.

Here are the ingredients.

-1 orange (thin peel only, no pith, plus approx. 2.5 oz of juice)

– 1 lemon (thin peel only, no pith, plus approx. 2.5 oz of juice)

-1 tsp anise seeds

-1/2 tsp salt (to taste)

-1/2 tsp ground black pepper (to taste)

-25 oz water

-14 oz potatoes (cut into pieces)

-4 cod fillets (4-7 oz each, max of 28 oz)

-3 oz unsalted butter (plus extra grease)

-14 oz zucchini (sliced 1/4 in.)

-3 sprigs fresh parsley (leaves only, chopped)

Here’s what you do with them. First, place the orange peel, lemon peel, anise seeds, salt, and pepper into the Thermomix® mixing bowl, and zest for 15 seconds at speed 9. Scrape down the sides of the mixing bowl with the spatula, and zest for another 15 seconds at speed 9. Then transfer the ingredients into a large bowl and set it to the side.

Next, place the water into the mixing bowl, insert simmering basket, and weigh in the potatoes.

Third, lightly grease the Varoma tray. Season both sides of the cod fillets with 1/4 of the reserved chopped zest. Place fish onto the Varoma tray. Set the Varoma dish into position, and insert the Varoma tray. Then secure the Varoma lid and steam for 15 minutes at speed 1.

When this first round of steaming is finished, remove the Varoma tray. Then weigh the zucchini into the Varoma dish. Insert the Varoma tray. Turn the fish over. Secure the Varoma lid and steam further for 10 minutes at speed 1.

Remove the Varoma and the simmering basket with the spatula. Transfer the steamed zucchini, fish, and potatoes onto a large dish. Set the dish aside and keep it warm. Then empty the mixing bowl.

Place the butter and remaining citrus zest into the mixing bowl, and heat for 4 minutes at 140˚F, speed 1.

Add orange and lemon juice into the mixing bowl, and mix for 30 seconds at speed 3. Place the cod, zucchini, and potatoes onto your serving plates. Make sure to pour the warm citrus butter over the meal. Sprinkle with parsley, and serve immediately. Now you’re on you way to stealing from the Keto diet.

Want to learn how you can use the Thermomix® to cook healthy meals? Book a Thermomix® Cooking Experience today!