Who doesn't like cool hygienic dishes especially after a day of hard labour? It necessary that one take foods in the proportions that the body needs; the body doesn't smile too much when foodstuff are just thrown into the body in no accurate proportion. Nigerians especially those that can't afford classes of food regard carbohydrate intake as normal and regular and regular this is where Keto diet
comes into the fore.
is a special type of diet that stimulates those who take it to eat meals high in fat, low in protein and very low in carbohydrate. It is said to be invented in the 1920s as a way to cure epilepsy.
This kind of diet shouldn not be likened to low carbohydrate food!
. The major difference between Keto and other regular low carb diets is that keto restricts both carbohydrate and protein intake instead of just carbohydrate intake. A true keto diet requires the body to be in a state of ketosis
. Ketosis according to the dictionary is a metabolic state in which the body produces ketones to be used as fuel by some organs so that glycogen can be reserved for organs that depend on it. This condition occurs during times of fasting, starvation, or while on a ketogenic weight-loss diet.
This act of Ketosis create a lower insulin environment and ultimately reduces fat store
What is contained in a Keto diet; How does it works?
When the body is starved of carbohydrate - remember this is the primary source of glucose for the brain
, it has no choice but to use available fat. This is achieved by a conversion process through the liver which converts fat into fatty acids and ketones. The ketones produced is then used as the primary form of energy for the brain. When lots of ketones are present in the body, it’s said to be a state of ketosis.
There are two types of researched keto diets.
Standard and High Protein. In the distribution below, Fat – F, Protein – P, Carbohydrates – C - required on a daily basis.
→ Standard Keto : 75%F ,20%P , 5%C
→ High Protein Keto : 60% F , 35%P , 5%C
Some Keto Nigerian Recipe
Okro soup (keto recipe)
Okro soup with little modifications is a perfect keto diet. Ingredients include:
→ 400 grams of chopped Okro;
→ 250 grams of fresh shrimp;
→ 500 grams of stockfish;One scotch bonnet pepper (or three yellow chili peppers);
→ Two bell peppers (red, tatashe);
→ A cup of palm oil;A cup of fresh crayfish;
→ Three cups of nicely chopped Ugu (pumpkin leaves)/spinach;
→ Two spoons of ogbono;
→ Salt and seasonings.
→ Preparation ←
♣ Blend the pepper and crayfish together and set aside aside.
♣Season the fish and shrimp, and boil them until they get tender.
♣Add three more cups of water to the meat and bring it all to a boil.
♣ Add the palm oil, blended peppers, crayfish and okro. Boil
for five minutes.
♣Add iru and ogbono to the pot and stir.Then add your spinach/ugu and leave to simmer without the lid for about two minutes until your soup is ready.
Keto Moi-Moi (Cabbage pudding)
→ Half of a small cabbage;
→ One chicken fillet;
→ A sweet red pepper;
→ A chili pepper;
→ 1/4 of a small onion;
→ Spring onions;
→ Two boiled eggs;
→ Two raw eggs;
→ Ground crayfish;
→ Grilled mackerel;
→ Palm oil;
→ Instructions ←
♣ Shred your cabbage and then blend it in a mixer with some water until it becomes smooth.
♣Remove the excess water from the cabbage, but leave some moisture in, as it will be important for the pudding.
♣ Cut up onions, spring onions, chilli pepper and sweet red pepper into small pieces.
♣ Set spring onions to the side.Gather up the rest of the diced vegetables and pound them without adding any liquids until they turn into a thick paste.
♣ Cut up the chicken fillet into smaller pieces and put it in a blender, along with the cabbage mix.
♣ Blend them together until they form a thick paste.
♣ Pour the paste in a bowl, add palm oil, spring onions, crayfish, the vegetable paste you made previously, salt and seasonings.
♣ Add the raw eggs to the mix and whisk the whole thing together until it becomes smooth.
♣ Put the paste into your dish of choice (preferably small bread tins), but avoid plastic.Add the boiled eggs and grilled fish.
♣ Cover the dish with aluminium foil and cook in the steamer for 40 minutes.
Aside from serving the purpose of a keto diet, the above procedures can become your favourite method of preparing these common food. It is important to note that same with any other low carb diet, keto will lead to dramatic weightloss in a short period of time. Keto diet can lead to enlarged liver.
Extremely high fat diets can lead to coronary artery disease as well as cerebrovascular strokes.