Keto Diet and Proteins: Full Guide. Keto breakfast, lunch.

Keto Diet and Proteins: Full Guide. Keto breakfast, lunch.

5 minute read

The Keto diet is popular among the Instaskincare community, that is why we decided to tell you more about it. was introduced in the early 1920th by modern physicians as a treatment for epilepsy. After it failed the tests, the scientists introduced the diet as a diet for treating obesity.

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In 1971 Peter Huttenlocher changed the original keto diet to the one when 60% of the energy came from the oil. This way the diet got as a modern and effective way for reducing weight and boosting energy.

keto diet


What is Keto Diet?

The Keto diet is a low-carb diet and high-fat diet, where all the energy comes from the processed fats and oils. There various scientific studies that show how the Keto diet can help people lose weight. It was created to treat epilepsy originally moreover the diet has many advantages in treating cancer and diabetes and Alzheimer’s disease. 

Being on the Keto diet means reducing carbohydrate and replacing it with fats and oils – animal and plant-based ones. This replacement puts the body into a state named ketosis. The body turns fat into energy and in the organs like the liver and brain.

The diet reduced sugar in the blood and insulin levels, which is why it is so popular among people who suffer from diabetes.

What are the Advantages of the Keto Diet?

There are many advantages of Keto dieting, but there are some of them that people pursue the most. Let’s take a look at them!

Weight Loss

Weight loss is the number one advantage of the Keto diet. Some papers prove that in long-term periods ketogenic diet is much more effective for losing weight than the low carb diet. People who were on the Keto diet for two weeks lose approximately 2 pounds more than the people who are on a low carb diet. The diet is hot for vegan people as well who’d like to normalize the weight.

Treats Diabetes

Study shows that diabetes is often linked to the 2 types of obesity, and changes in metabolism, high blood sugar. The long-term study showed that a group of women who were on a keto diet reduced the hemoglobin A1C, which is the long-term indicator of sugar. 

Prevents Cancer

It is a fact that being on the keto diet makes the tumors grow slower. How does that happen? The tumors usually feed with sugar, which and low carb diet provides much less sugar than the other ones.


Some researches show a reduction in seizures when being on the Keto diet. The diet was invented for the kids who are epilepsy ill, no wonder it helps!


Some more diseases can improve with the Keto diet:

  • Brain contusions
  • Polycystic ovary syndrome
  • Parkinson disease
  • Alzheimer’s 
  • Heart illnesses

What Foods to Eat More When on the Keto Diet?

It is better to eat single ingredient eats, because the levels of sugar are lower this way and the metabolism is faster. Here are the foods that are highly recommended for the consumption of people who want to be on the Keto diet:

  • Fish
  • Meats
  • Low carbs vegetables
  • Nuts
  • Other products contain a low amount of carbs and more fats.

Keto Meals for One Day

Keto Breakfast

You can eat a traditional breakfast with eggs and consider it to be a keto breakfast. Here what you will need:

  • Eggs
  • Cheese
  • Bacon
  • Garlic

Mix everything besides bacon and fry it till the crunchy condition. Fry some bacon and serve with eggs!

Keto Lunch

Lunches that do not require special preparations, it’s a healthy way to boost protein and eat more vegetables. Let’s see some of the simple recipes of keto lunches that might become regular on your table:

Keto Cauliflower

When you want a card substitute, cauliflower is something to give a try! It is gentle and buttery, maybe feels like a comfort food sometimes, which is a good replacement for chocolate or buns. For the recipe you will need:


  • Cauliflower
  • Sour cream
  • Cheddar
  • Bacon
  • Butter
  • Garlic powder
  • Salt and pepper


Cut the cauliflower and put it on the soup plate, ass a couple of spoons of water, and microwave it for 5 minutes. The trick here is not to boil it, but to make it tender. 

After that, you will need to add all the cauliflower to your food processor and process it completely. Ass some butter, garlic powder, and sour cream to make the texture gentle. The consistency should resemble mashed potatoes.


Most of the chives can be added after that. Don’t forget to put cheddar cheese and the seasonings – salt and pepper.


But how to get a crispy, crunchy crust on top of the dish? Add the remaining chives, cheese, and bacon put the dish in a microwave, and wait for it! In a couple of minutes on top of the cauliflower will appear a crust. 

Keto Dinner

Keto diet is a synonym for tasty. And dinners in keto are something you have to try this evening!

Garlic chicken

It is a nutritious and delicious dish for everybody. It is creamy and crusty at the same time. Dried tomatoes and spinach add a touch of sophistication to the meal. For preparing garlic chicken you will need:

  • Chicken breasts & broth
  • Olive oil 
  • Heavy cream
  • Italian seasoning & garlic powder, salt, pepper
  • Spinach
  • Dried tomatoes
  • Parmesan

Cook chicken breasts on a skillet with olive oil for 5 minutes, then prepare the cream. Put in the skillet heavy cream, chicken broth, garlic powder, Italian seasoning, and parmesan cheese, after that add some spinach. After spinach, you can add dried tomatoes, wait until the soup gets thick, and remove the skillet from the fire. 

The last thing to do is combine the chicken and the sauce. Serve it with pasta or rice. 

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