Keto diet for beginners | CNN Underscored


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When Vinny Guadagnino heard about the keto diet on a podcast from Jersey Shore, he decided to give it a try because, as he says, “I like fatty foods”.

He found himself losing weight and feeling healthier, so he bought a keto cookbook and listened to a few more podcasts to educate himself about this new way of eating. And, as he says, “the rest is history” – Guadagnino is now the author of a cookbook on the subject: “The Keto Guido Cookbook: Delicious Recipes to Get Healthy and Look Great” ($ 24.83; amazon.com ).

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According to an article in Harvard Health Publishing, the consumer health education division of Harvard Medical School, the keto diet is aimed at forcing your body to use a different type of fuel. Instead of relying on sugar (glucose) derived from carbohydrates (like grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. ”

Like many low-carb diets (including the Mediterranean Diet), keto limits foods like bread, pasta, and sugar, but unlike other popular low-carb diets, keto replaces them with foods that are 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.

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The keto diet was developed in the 1920s to control seizures in children and adults with epilepsy; now it is mainly advertised for people who want to lose weight.

The keto diet is absolutely not for everyone – in general, diets that are highly restrictive of what keto is have a high margin of error because they are not realistic in the long run – but it works for some people, and these people are passionate about it Keto. So we asked keto enthusiasts to tell us what they eat on a typical day, what kitchen gadgets they rely on to prepare their meals, and what snacks they swear by on the go.

Brooke “The Keto Queen” Brown describes her daily meals as very simple, almost formulaic: “On an average day, I start my morning with a bulletproof coffee,” she says, “It’s a high-calorie drink with extra fats. ”

  • Bulletproof Coffee Starter Kit ($ 55.95; amazon.com)

Bulletproof coffee starter kit

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Bulletproof coffee starter kit

Brown says the bulletproof coffee will keep her full until the early afternoon when she “usually has raw vegetables and berries and my favorite pruvit ketones. Then around 6 p.m., I’ll make my family and myself a keto-friendly dinner. I stop eating at 8 p.m. and repeat it every day. ”

Starting the day with a high-fat, high-calorie cup of coffee is a cornerstone of the keto experience. “I usually drink coffee with cream, maybe some eggs and bacon, and some fatty meat and vegetables for dinner. I also do a lot of intermittent fasting, so I don’t eat a lot of meals, ”says Guadagnino of his daily diet.

Faith Gorsky, a cookbook author and food stylist who founded The Keto Queens, also starts her day with a high-fat cup of coffee, along with a more traditional breakfast of cottage cheese and berries, an egg and cheese omelette, or “a slice of one our keto fast breads from our keto bread cookbook – the zucchini is my favorite! ”

  • “Keto Bread: From Bagels and Buns to Crusts and Muffins, 100 Low-Carbohydrate, Keto-Friendly Breads for Every Meal” by Faith Gorsky & Lara Clevenger ($ 15.80; amazon.com)

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“Keto Bread: From Bagels and Buns to Crusts and Muffins, 100 Low-Carbohydrate, Keto-Friendly Breads for Every Meal” by Faith Gorsky & Lara Clevenger

For lunch, Gorsky says, she generally opts for soup or a salad, and for dinner, she grills, broils, or stir-fries high-fat proteins like steak, chicken thighs, or salmon, along with vegetables like eggplant, zucchini, asparagus, or broccoli. Because of keto’s emphasis on carbohydrate reduction, starchier vegetables like corn, peas, and potatoes should be avoided in favor of more fibrous alternatives like spinach, eggplant, and zucchini.

As you can imagine from the menus of the day described by Brown, Gorsky, and Guadagnino, there is a lot of cooking going on to maintain a keto diet. We asked what kitchen utensils they rely on to prepare their meals.

When it comes to side dishes, Guadagnino says he uses his air fryer for practically everything, so a colander is a must: “I squeeze the water out of the vegetables before putting them in the air fryer.”

  • Cuisinart Kitcheniismo Strainer, 3-Pack ($ 12.99, originally $ 22; amazon.com)

Cuisinart Kitcheniismo sieve, 3-pack

Amazon

Cuisinart Kitcheniismo sieve, 3-pack

Cosori hot air fryer Max XL

Amazon

Cosori hot air fryer Max XL

He says of his protein, “I love to grill all of my meat,” so a good grill is a must. (If you’re looking for a charcoal grill, check out our guide to the best models on the market. And here’s our guide to cleaning too.)

  • Weber Original Premium Kettle Grill ($ 175, originally $ 195; amazon.com)

Weber Original Premium Kettle Grill

CNN

Weber Original Premium Kettle Grill

And although he states that it is not a gadget, Guadagnino calls truffle sea salt “a must when seasoning my meat”.

  • Sabatino Tartufi Truffle Salt Seasoning ($ 11.39; amazon.com)

Sabatino Tartufi truffle salt spice

Amazon

Sabatino Tartufi truffle salt spice

Brown also relies heavily on a hot air fryer, and she loves another little kitchen gadget for making a staple of the keto diet: the chaff. “You will also see how I use my Dash Mini waffle iron quite a lot for the perfect size of soda,” she says.

Dash mini waffle maker

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Dash mini waffle maker

And for all the high-fat and high-calorie coffee, she says: “I love my espresso machine and my milk frother for bulletproof coffee in the morning.”

  • Sowtech 4-cup espresso maker with steamed milk frother ($ 48.44, originally $ 89.99; amazon.com)

Sowtech espresso maker for 4 cups with steam milk frother

Amazon

Sowtech espresso maker for 4 cups with steam milk frother

Like Guadagnino, Gorsky has a favorite tool for preparing all of these keto-compliant vegetables: her spiralizer (if you’re in the market for a spiralizer, check out our guide to the best options out there).

“Zucchini noodles are a delicious substitute for pasta,” she says. “I also like spiraling onions, yellow summer squash, radishes, cucumbers, broccoli stalks, etc.”

  • Spiralizer 7-Blade Spiral Cutter ($ 24.97, originally $ 27.99; amazon.com)

Spiral cutter 7-blade spiral cutter

Amazon

Spiral cutter 7-blade spiral cutter

She also loves her Instant Pot to cut down the time it takes to prepare meals. “I like to cook a roast beef or a roast chicken in the Instant Pot for the weekend meal prep. I use it to make hard-boiled eggs for a midweek snack or lunch and to prepare 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

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Instant Pot Duo 7-in-1 electric pressure cooker

Another time-saving trick Gorsky relies on is using large baking trays to roast vegetables and meat for meal prep. “It helps me to reduce my time cooking,” she says.

  • Bastwe Commercial Stainless Steel Baking Pans, 2-Pack ($ 26.99; amazon.com)

Bastwe stainless steel baking tins of commercial quality, pack of 2

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Bastwe stainless steel baking tins of commercial quality, pack of 2

And when it comes to her morning routine, Gorksy can’t do without her Vitamix, which she uses to make smoothies, as well as “instant ice cream, soups and sauces – I also use it to grind chia seeds for baking and to quickly chop nuts finely. ”

  • Vitamix Explorian Blender ($ 299.95, originally $ 349.95; amazon.com)

Vitamix Explorian Blender

Amazon

Vitamix Explorian Blender

The keto followers we’ve spoken to all stress that breaking the snack habit is one of the keys to making the diet work for you. “I’m skeptical and don’t encourage people to get excited about sweet treats that have ‘keto’ on them,” says Guadagnino. “The whole point of keto is to break away from sweet treats.” But he recognizes that snacks are a part of life and shares some of his favorites with us. “But sometimes I eat 85% dark chocolate after dinner to give myself a touch of bitterness.”

  • Pascha Organic Organic Chocolate Bars, 10-pack ($ 46.89; amazon.com)

Pascha organic dark chocolate bar, pack of 10

Amazon

Pascha organic dark chocolate bar, pack of 10

When it comes to snacking, Brown also largely focuses on foods that she prepares herself. “I love raw vegetables with homemade ranch, beef jerky, and a good selection of cheeses. As a sweet treat, I like to eat strawberries and stevia-sweetened chocolate from Russel Stover. ”

  • Russell Stover Sugar Free Dark Chocolate Mix ($ 24.99; amazon.com)

Russell Stover Sugar Free Dark Chocolate Mix

Amazon

Russell Stover Sugar Free Dark Chocolate Mix

Jack Link's Beef Jerky

Amazon

Jack Link’s Beef Jerky

For more keto favorites, check out our guide to the best keto-friendly snacks.

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