The principle: we eliminate sugars and starches but not the (good) fat. To melt away, discover the menus and recipes of Olivia Charlet, micro-nutritionist and keto diet expert.
Going ketogenic means really changing the way you eat! Indeed, the food distribution in the plate is very different from the usual recommendations: 70 to 80% of lipids instead of 35%, 15 to 20% of proteins instead of 15%, 5 to 10% of carbohydrates instead of 50%.
We can see right away that the sugars take a hit! Explanation of Olivia Charlet, micro-nutritionist*: “The idea is to limit the rise in insulin levels and keep this hormone low, a hormone whose secretion is stimulated by the consumption of sugars and refined starches and which in excess, causes the storage of these fuels in fat and prevents them from burning.
To compensate for the low intake of carbohydrates, the body produces a greater number of ketone bodies, molecules that are produced in small quantities during the night and especially in the morning when we wake up as long as we have not eaten (and when we fast for a few days), which will be used as the main fuel to make the energy our body needs.
To put it simply: this type of diet mimics fasting while eating and allows you to benefit from all its health benefits. And to make them, it will draw from the fats at its disposal, those of the meals and those which are in reserve. Hence a massive destocking effect. Moreover, since this diet is very satiety-enhancing, we no longer have hunger pangs and naturally we eat less but better (more fiber, omega-3, vitamins and minerals).
Keto diet: what do we eat?
Olivia Charlet’s menus include various sources of fatty acids, including omega-3s (cardiovascular protection, regulators of inflammatory processes), but also omega-9s rich in polyphenols and oils rich in MCTs (medium-chain triglycerides), which boost the production of ketone bodies.
So yes to sardines, mackerel, avocados, olives, rapeseed oil, hemp oil, camelina oil, and the famous organic coconut oil, one of the keystones of this eating style.
Little meat and poultry. We rely on eggs and organic tofu (vegetable protein rich in polyphenols).
Greens are given pride of place: cabbage, zucchini, leeks, endives, chard, seaweed… But vegetables (especially chickpeas), starches (potatoes, pumpkin, sweet potatoes…) and cereals (rice, wheat, buckwheat…) are drastically reduced, because otherwise these ketone bodies are no longer produced!
We enrich our plate with seeds (flax, chia, hemp) rich in omega 3 and fibers and we discover the vegan cheeses (the “faux-mages”) made with nuts (cashew, macadamia). And goodbye baguette, we enjoy home-made keto bread.
Ketogenic diet: ready for change?
For dessert, we revisit our recipes. No more white sugar, honey, agave syrup… To bake, we prefer vegetable creams and juices (because they are lactose-free), raw cocoa, peanut butter, oilseeds (walnuts, almonds, chia), avocado… And bye bye almost all fruits, except for the least sweet ones: mainly berries. Excluding and especially anti-sugar, the ketogenic diet is really different. Let’s be clear, if it makes you melt, its objective is above all to set up a new way of eating in the long term.
7 days of ketogenic menus to compose yourself
To make it easier to follow the ketogenic diet, you can compose your own menus by using Olivia Charlet’s meal ideas. But vary the compositions as much as possible in order to benefit from all the nutrients, especially the good fatty acids.
7 ketogenic breakfasts to choose from
1: Lemon ginger tea + 1 tsp of coconut oil or MCT oil, cream or powder. 1 to 2 hard-boiled eggs. 1 avocado. 1 soya or coconut yoghurt + 2 pinches of extra-strong cinnamon + 1 tbsp of ground flax seeds.
2: Maté. Chia pudding with almond milk: 2 tsp of 100% raw cocoa, 2 tsp of TCM oil or cream, 1 tbsp of vanilla rice protein, 1/2 tsp of maca, 2 to 3 tbsp of chia seeds, 30 to 50cl of almond milk depending on the consistency you like. Let swell at least 15 to 30 min.
3: Rosemary tea. Slushy omelette (2 eggs) + 2 to 4 tbsp of coconut oil for cooking. 1 avocado.1 slice of parma ham or 6 macadamia nuts.
4: Green tea + 2 tbsp of oil, cream or TCM powder. Chia pudding with coconut milk: ½ tsp cinnamon, 1 tbsp almond flour, 1 tbsp, pea protein, 2 tbsp oil or TCM vanilla cream, 3 tbsp chia seeds, 30 to 50cl coconut milk. Let swell at least 15 to 30 min.
5: Thyme-lemon tea. 2 ketogenic waffles + avocado-cocoa cream.
6 : Chicory + 2 tbsp of oil or cream or MCT powder. 1 keto bread roll + 2 tbsp of sugar-free hazelnut puree.
7 : Fatty drink : matcha green tea or raw cocoa with 2 tsp of oil, cream or TCM powder + a cloud of almond or coconut milk.
7 lunches of your choice
7 lunches of your choice
1 : Grated black radish with camelina oil (1 to 2 tbsp.) and cider vinegar. 1 duck leg confit. Cauliflower “rice”. Chocolate drink with 2 tbsp of oil or TCM powder or cream.
2: Organic chicken fillet or leg; Leek fondue with coconut oil (1 tbsp). Green tea + 2 squares of 100% dark chocolate or 5 macadamia nuts.
3 : Mixed salad : 2 to 3 beautiful endives, 3 walnuts, 1 tablespoon of pine nuts, 1 avocado, 6 black olives and 3 slices of raw ham + rapeseed oil (1 to 2 tablespoons) and cider or umeboshi vinegar. 1 keto bread roll + 1 tablespoon of seaweed tartar (in organic stores). 1 plain soy yogurt + pinches of extra strong cinnamon. 1 rosemary tea.
4 : 3 to 4 sardines. Salad of lamb’s lettuce, arugula, sprouted seeds of your choice, 1 tablespoon of ground flax seeds, 3 walnuts, 1 to 2 tablespoons of camelina oil and cider vinegar. 2 squares of 100% dark chocolate.
5 : 4 sardine or mackerel fillets. Spaghetti of zucchinis with tomato. Avocado/chocolate mousse.
6 : 2 poached eggs . Steamed broccoli with coconut milk and sesame purée. Chocolate drink with 2 tbsp of oil or TCM powder or cream.
7: Keto-pizza with seeds . Lamb’s lettuce or arugula salad + 1 to 2 tbsp of rapeseed oil. Plain coconut yogurt + 10 raspberries
7 ketogenic dinners of your choice
7 ketogenic dinners of your choice
1 : Crackers bread + avocado pesto (for 4 pers. Mix 1 ripe avocado, juice of half a lemon, 1 tablespoon of sesame cream), ½ to 1 tablespoon of unpasteurized rice miso, 1 tablespoon of sacha inchi oil) or raw vegetable sticks (celery, radish, cucumber, endive) . Leek soup (4 leeks, 1 small turnip, 5 cloves, 1 pinch of salt). 1 soy and cinnamon yogurt. 3 to 4 squares of 100% dark chocolate.
2: Black olive and avocado tapenade + raw vegetable sticks + 1 bread roll or 1 keto waffle. Kale, leek and miso soup. 3 walnuts.
3: 1 keto roll + 3 tbsp. guacamole . Arugula and sprout salad + 1 to 2 tablespoons of camelina oil . Konjac pasta + tomato/mushroom sauce + 100 to 150g of smoked tofu.
4 : Lacto-fermented vegetables (100g) + 10 olives + 1 to 2 tbsp of camelina oil. 1 keto bread roll + macadamia nut paste (3 tbsp). Cauliflower and coconut puree.
5: Cauliflower soup. Spinach (150g) + 2 tsp. coconut oil. Silky tofu and chocolate dessert (mix 200g of tofu with 3 tsp of sugar-free cocoa + 4 tsp of hazelnut puree)
6 : 1 avocado + 1 keto bread. Broccoli or endives steamed with olive oil . 100 to 150 gr of tofu with olives (in organic stores). Yogurt with coconut milk + pinches of extra strong cinnamon
7 : Vegetable soup (without potato or pumpkin). Steamed green beans drizzled with olive oil + 100 to 150g of tofu. Avocado/chocolate mousse
*Expert in ketogenics and hypotoxic nutrition. Author of “L’alimentation kétogène 100% hypotoxique”, “Mes programmes cétogènes”, “Ma bible de l’alimentation cétogène” at Leduc.S édition