How to make ketogenic bulletproof coffee?
Step 1: 240CC organic black coffee and 1-2 tablespoons unsalted cream.
Step 2: Then add 1-2 teaspoons of medium-chain fatty acids or organic coconut oil.
Step 3: put it in a blender and stir it into a latte.
Unprofessional bullet-proof coffee practice
A cup of black coffee is about 300cc+ a tablespoon of coconut oil is about 10- 15g+ a random amount of cream is about 2.5-5g (I don't like to measure the weight, so it's casual, referred to as unprofessional version) (I will add some fresh milk two days ago, but the lactose in the fresh milk is not low, so I can take it into consideration).
Ketogenic diet food recommendation
1, green leafy vegetables. Green leafy vegetables such as kale, spinach, cabbage and beet are rich in nutrition. Green leafy vegetables also contain a lot of dietary fiber, which can slow down digestion and make you feel full for a longer time.
2. eggs. Eggs are very healthy and easy to make. A small egg contains 13 essential vitamins and minerals, and also contains lutein and zeaxanthin, two antioxidants beneficial to eyes. Rich nutrition in eggs can enhance satiety and stabilize blood sugar levels. If conditions permit, you can buy organic eggs. This kind of egg is laid by chickens that eat insects on the farm, and it is rich in omega3-3 fatty acids, vitamins and minerals.
3. Protein powder. Protein powder can be used to make delicious foods such as milkshakes, which is the most convenient way to ingest pure protein. Protein can reduce the level of hunger hormone and increase the appetite hormone GLP- 1. 20% to 30% of protein's calories will be consumed in the process of digesting protein. Protein can prevent muscle loss and improve metabolic activity.
4. Pickles. Many studies show that the balance of intestinal flora is the basis of intestinal health, and healthy intestinal flora can reduce fat and inflammation. Fermented foods such as kimchi contain a lot of probiotics and beneficial bacteria, which can promote intestinal health.
5. garlic. Garlic is rich in organic sulfide and has a strong smell. A recent randomized, double-blind and placebo-controlled trial found that subjects who ingested 400 mg of garlic powder every day lost significantly more body fat than the control group.
6. mustard. Although mustard has no magical fat burning effect, it is still included in the list because it is delicious and has few calories. Using mustard instead of other high-calorie condiments and sauces is helpful to improve the weight loss effect.
7. vinegar Another ultra-low calorie substitute that can be used to replace high-calorie condiments is vinegar. A study on obese people 12 weeks shows that taking 15 or 30ml vinegar every day can reduce body weight by 2.6-3.7 pounds (1.2-1.7kg). The researchers point out that the ability of vinegar to increase satiety may be the mechanism behind these results.
Is ketogenic diet safe?
The long-term safety of ketogenic diet can only be said to be uncertain at present. Because this diet is really hard to stick to, many people choose to give up before the long-term effect appears. So far, there is no reliable research to investigate the health effects of long-term ketogenic diet. However, it is not clear that the evidence comes from reports that this diet pattern will not have long-term health hazards.