Air Fryer Easy KETO: 30 Days Keto Air Fryer Meal Plan To Weight

Loss and Increase Your Health

Table of Contents

Air Fryer Easy KETO: 30 Days Keto Air Fryer Meal Plan
Introduction
Ketogenic Diet
What are the benefits of the ketogenic diet?
30 Days Keto Air Fryer Meal Plan
1. Keto fried chicken with butter and broccoli
2. Vegetable Muffins and Dip from the Air Fryer
3. Meatloaf from the Air fryer
4. Cod with Nori algen Crust with Asian Vegetables from the Air fryer
5. The Classic Bacon with Eggs
6. Tortilla Made Of Cheese
7. Greek Salad Pan Recipe
8. Eggplant Cannelloni
 9. Broccoli with Chicken and Soy Sauce
10. Shrimp & Sausage Skillet Dinner
11. Air fryer Keto Shrimp Scampi
12. Keto Benedictine eggs with cup bread
13. Stuffed Pita with Turkey and Vegetables from the Hot Air Fryer
14. Office Recipes for the hot air fryer toast Hawaii out of the hot air fryer
15. Beef Dish with Bird Lettuce
16. Beef Roulades
17. Beef Roulade with Pumpkin
18. Liver with Onion and Apple Slices
19. Asparagus vegetables from the Air fryer
20. Grenadier Pancakes with Fried Egg from the Hot Air Fryer
21. Pumpkin Cabbage Strudels from the Hot Air Fryer
22. Savory Chicken Thighs with Grill Marinade from the Air Fryer
23. Turkey sliced from the Air fryer
24. Deep Fried Meatballs from the Hot Air Fryer
25. Spicy Meatballs with Fiery Dip
26. Duck thighs from the Air Fryer
27. Colorful Chicken Pans from the Air Fryer
28. Quick Crunchy Duck on Grilled Vegetables
29. Mediterranean meatball
30. Steak Entrecote
In conclusion

Introduction

This type of diet is very similar to the Atkins diet, popularised by the
American cardiologist Robert C. Atkins in the early 1970s, and is one of the
so-called ketogenic diets. Its nutritional base is to limit the intake of
carbohydrates drastically, consuming only between 5 and 20% of the
macronutrients through carbohydrates. On the contrary, the consumption of
fats is very high, being 75% of the total food that we eat through food.
What causes such restriction of carbohydrates is that our body enters a state
of ketosis, by which the liver stops consuming glucose as a form of energy to
replace it from that from the fat. It makes sense, especially if we are looking
for radical weight loss. It has been used in clinic envirorments since ages,
especially in the area of epilepsy, where it is used to help reduce illness.
There is not enough confirmation to show that the keto diet is harmful to the
body. In fact, with its superior weight loss and combined minimization in
irritation for the body. There are a number of aid, especially for those bodies
with high blood glucose levels, fatlike liver and important amounts of weight
to lose.
A keto diet adopt high-fat foods such as nuts, avocados, oils, oily fish and
cheese to replace carbs in the diet. An example could be, eggs and smoked
salmon for breakfast, tuna salad with cheese for lunch and meat and avocado
for dinner. There are no great options in terms of fruit, vegetables, breads,
pasta or rice, since you have to reduce carbohydrates to a minimum.
According to a review by the Nutrition Faculty of the University of Morelia,
in general, both the ketogenic and the non-ketogenic diet have similar effects
on weight, since the losses achieved does not contrast significantly between
the two, being slightly higher in the ketogenic diets, and concludes that
between both, the ketogenic diet and the non-ketogenic diet are efficient in
weight loss, despite there is no important difference between the two with
respect to this subject. For this reason, it is attributing a greater influence to
the adherence to the food plan, than to the composition of the diet, in the
effectiveness of the weight loss.
ketogenic diets are also effective in weight loss, this is due to the fact that
from a physical point of view, there is an association between plasma levels
and le vels. Urinary ketones, in addition to acetone are characterized by
being volatile and therefore partly removed through the breath. This would
mean an energetic loss through the urinary and breathe elimination of the
ketones.
The ketogenic diet now has many different names:

Ketogenic diet
Super low carb diet
Low Carb High Fat (LCHF)
Atkins diet
Normally, the human body uses glucose as its main form of energy in a
normal diet with higher carbohydrate content. When you eat something rich in
carbohydrates, your body produces glucose and insulin. Glucose is the
simplest molecule that can transform your body into energy and use it as
energy so that it is chosen bygone any other source of energy. Insulin is
produced to process the glucose in your bloodstream by passing it around the
body.
As glucose is used as a primary energy in a normal diet, fats are not needed
and therefore stored on the hips. By lowering carbohydrate intake in the
ketogenic diet, the body is brought into a state known as ketosis.
Our Body Switches From Glucose to Fat as an Energy Engine
In this condition we produce ketones, which are produced by the breakdown
of fats in the liver. The ultimate goal of a properly nourished keto diet is to
get your body into the fat metabolism state. So, ketosis is a natural process
that the body initiates to survive when food intake is low.
In the ketogenic diet, the body does not do so because it lacks calories, but
carbohydrates. As a result, ketones are burned as a primary source of energy.
Optimal ketone levels offer many benefits for health, weight loss, physical
and mental performance. This book will teach you all about ketogenic diet
and how you can apply it to your lifestyle and what benefits you can get from
it.

Ketogenic Diet

A ketogenic diet is a salutary approach that focuses on the minimum

consumption of carbohydrates, moderate amounts of protein and a high intake
of healthy fats-the three keys to achieving nutritional ketosis. In fact, it is
recommended for people who want to boost their health.
There are multitude reasons why you should try a ketogenic diet. It can be
very useful for people who are suffering from chronic diseases or for people
who just want to be in a healthier state than they currently are. You will be
excited to know that a ketogenic diet can help with the following:

• Weight Loss
If you are trying to lose weight, then the ketogenic diet is one of the most
advanced ways of doing so, since it helps you access your body fat to be able
to get rid of it. In particular, people with obesity can benefit from this
method.
In one study, people with obesity who participated were given a ketogenic
diet low in carbohydrates, and low in fat. After 4 weeks, it was observed
that the group that consumed less carbohydrates lost more weight (9.4
kilograms) compared to the low fat group (4.8 kilograms).

• Anti-inflammatory
Our body can use sugar and fat as fuel sources. Anyway, it is preferable
because it is a cleaner and healthier fuel, because it releases much less
reactive oxygen species (ROS) and secondary free radicals.
By eliminating sugar from your daily food intake, you decrease your risk of
developing chronic inflammation throughout your body.

• Decrease in Your Risk of Cancer

An interesting discovery about the ketogenic diet is how it can help prevent
cancer. ketogenic diet can also help to impact dreaded disease. Nonetheless,
cancer cells do not have metabolic flexibility and cannot adapt to the use of
ketones as energy as normal cells do. Once your body get in a state of
nutritional ketosis, cancer cells die of hunger.

• Increase in muscle mass

Ketones reserve these amino acids, and with increasing levels, which can
help promote muscle mass formation.

• Appetite reduction
Consistent hunger can cause you to consume more calories than you can burn,
which can eventually result in weight gain. A ketogenic diet can help you
elude this problem because reducing your carbohydrate intake may decrease
your feeling of hunger.
• Decrease in Insulin Levels
By consuming carbohydrates, these are broken down into sugars in your
body. Consecutely, this causes your blood sugar levels to rise and this result
in an increase in insulin.
Over time, you may develop insulin resistance that can progress to type 2
diabetes. By modifying your diet by a ketogenic approach, you can reduce
your risk of developing type 2 diabetes.
In a study published in Nutrition & Metabolism, the researchers noted that
people with diabetes who took a ketogenic diet low in carbohydrates were
able to significantly reduce their dependence on diabetes medications, and
even, over time, could reverse the disease.

Different Types Of Ketogenic Diets You Could Try

There are different variants of the ketogenic diets according to your specific
needs:
• (SKD)
In general, the SKD is the one that is recommended to most people because it
is very adequate. It focuses on the high consumption of healthful fats (70% of
the diet), protein in moderate amounts (25%) and very few carbohydrates
(5%).
Keep in mind that there is no well-established limit for the consumption of
fats because the energy requirements vary in each person according to their
daily physical activities.
However, it is necessary that most of your calories come from fats, and you
need to continue to limit your carbohydrate and protein intake with the goal
of making it a standard ketogenic diet.

• Directed Ketogenic Diet (TKD)

Usually, the TKD is aimed at lovers of physical conditioning. In this method,
consume your total carbohydrate assigned for the day in a single meal, 30 to
60 minutes before exercise. The idea is to effectively use the energy that
carbohydrates provide before they can interrupt ketosis.
If you are following this method, it recommended consuming carbohydrates
that are easily digestible with a high glycemic index to avoid stomach upset.
Then, when you finish exercising, increase your protein intake to help muscle
recovery, and then continue to consume fat.

• Cyclic Ketogenic Diet (CKD, for its acronym in English)

While the TKD focuses on fitness lovers, the CKD is more geared towards
athletes and bodybuilders. In the CKD, a cycle is performed between a
normal ketogenic diets, followed by a certain number of days of high
carbohydrate burning, also known as "carbohydrate loading".
The idea is to take advantage of carbohydrates to replenish the glycogen that
your muscles lost during sports or training. If you are a high-level
bodybuilder or sportsman, CKD can be aviable approach for you. It
generally consists of five days of SKD, followed by two days of
carbohydrate loading. All along the ketogenic cycle, carbohydrate
consumption is around 50 grams, however, when the carbohydrate loading
cycle is reached, the amount increases to between 450 and 600 grams. Again,
this method is not recommended for most people, who do not have great
physical activity.

• High Protein Ketogenic Diet

This method is a variant of the SKD. In a protein-rich diet, increase your
protein intake by 10% and reduce that of healthy fats by 10%. Researchers
from a study that included men with obesity who tested the ketogenic diet
high in protein, uncovered that this method helped them reduce their hunger
and reduced their consumption of food significantly, which resulted in weight
loss. If you are overweight or obese, you may be able to help at first; you can
switch to SKD once you have normalized your weight.
• Restricted Ketogenic Diet
As mentioned before, a ketogenic diet can be an effective weapon against
cancer. To achieve this, you need to have a restricted ketogenic diet. By
restricting your carbohydrate and calorie intake, your body loses glycogen
and starts producing ketones that healthy cells can use as energy. Because
cancer cells cannot use these ketones, they die of hunger.
A study conducted in 2010 helps to support this claim. A 65-year-old woman
suffering from glioblastoma multiforme (GBM), a type of aggressive brain
cancer, was given a restricted ketogenic diet that started with water fasting
and continued with 600 calories per day. After two months, her weight
decreased and the ketones in her body increased.
In addition, no distinguishable brain tumor tissue was detected by magnetic
resonance imaging (MRI) or positron emission tomography with
fluorodeoxyglucose (FDG-PET).

Who Should Not Carry A Ketogenic Diet?

A ketogenic diet could be beneficial to optimize your health. However, not
everyone could follow this meal plan, due to certain factors. If it is
compatible with any of the following categories, it is recommended not to
press for a ketogenic diet, for safety reasons:

Pregnant
During pregnancy, your body experiences many changes that require nutrients
from various sources. Therefore, strictly limiting healthy sources of
carbohydrates could adversely affect the baby's health.

Breast-feeding
Women who breastfeed should avoid eating a ketogenic diet during the
breastfeeding phase of the child. That's because women need oxaloacetate,
an essential compound for the creation of lactose in breast milk, which is
vital for the baby's development.

An Athlete Who Is About To Start A New Season

Athletes could benefit, to a large extent, from the energy produced by
ketones; however, it takes approximately four to six weeks for your body to
achieve ketosis. During that time, his body has not yet adapted to using fats as
an energy source, which could hinder his performance in the following
athletic events.
If you want to get benefits from the ketogenic diet, give your body the time to
adapt to plan ahead, during the season in which you have less activity.

Someone Whose Biliary Vesicle Was Removed

The gallbladder collects and concentrates bile, which allows the digestive
tract to absorb food fats correctly. Without this organ, food fats would not be
well absorbed, which could lead to a deficiency of nutrients, since eating a
ketogenic diet depends, to a great extent, on fats to obtain the nutrients.

Someone Who Has a History of Kidney Stones

If you have developed kidney stones before, eating a ketogenic diet may
increase your chances of having them again. That's because ketones are
naturally acidic, which increases the production of uric acid and the
formation of kidney stones.
On the other hand, kidney stones could be prevented when you carry a
ketogenic diet, if you increase your potassium intake from sources such as
leafy vegetables and other high-fat foods, such as avocado. In addition,
staying hydrated throughout the day helps reduce the risk of developing them.

If His Body Still Continues to Develop

Children who suffered from epilepsy experienced a lower incidence of their
symptoms and better cognitive performance, when they began to eat a
ketogenic diet. However, this could have a negative effect on the
development of their bodies in the long term, according to a study published
in the journal Developmental Medicine & Child Neurology.
The researchers believe that eating a ketogenic diet reduces the production of
insulin-like growth factor 1 (IGFT-1), an essential hormone in the bone and
muscle development of children and adolescents. If it is absolutely necessary
for your child to have a ketogenic diet, first consult a doctor, to discuss any
possible problem in their development.

If It Is Naturally Thin
People who are naturally thin and have a body mass index (BMI) of 20 or
lower should avoid eating a ketogenic diet, as this could induce further
weight loss, which could be harmful to your health in general.

If You Have Unusual Metabolic Disorders

Disorders such as Gaucher's disease, Tay-Sachs disease, Niemann-Pick and
Fabry's disease may interfere with the metabolism of fats, which affects the
production of energy. If you have any of the above mentioned disorders, it is
not advisable to take a ketogenic diet, since that depends, to a great extent, on
fats for the production of energy.

If You Have Pancreatic Insufficiency

Pancreatic insufficiency is a condition in which the pancreas does not
produce enough enzymes to help break down and absorb nutrients in its
digestive tract.
If you have an enzymatic deficiency, it is suggested that you first attend it,
before starting to take a ketogenic diet, because otherwise, your digestive
system will have difficulty absorbing dietary fats.

The Side Effects of a Ketogenic Diet

Starting a ketogenic diet can help tremendously optimize your health in many
ways. However, like any change in diet, it can have several undesirable (but
not serious) side effects, such as:

Bad Breath
Once you start a ketogenic diet, you may notice that your breath will have an
unpleasant scent due to the higher levels of acetone in your body. Acetone is
a ketone that is produced during ketosis and is expelled through your urine
and part of your breath.
On a positive note, detecting acetone in your breath is a good indicator that
your ketogenic diet is working. You can brush your teeth and / or rinse your
mouth with coconut oil to help eliminate bad breath.

Short-Term Fatigue
You may begin to feel tired at the beginning of a ketogenic diet. Actually, it is
one of the main reasons why many people decide to leave it long before they
can enjoy its benefits.
The reason why you get tired at the beginning is that your body is adapting to
the change from the use of carbohydrates to healthy fats as energy.
The transition does not happen overnight, and reaching ketosis completely
can take between seven and 30 days.

Frequent Urination
During the first days of implementing the ketogenic diet, you may notice that
you are using the bathroom more often. That's because your body is
discarding glycogen from your liver and muscles in the form of urine.
In addition, as your blood insulin level begins to decrease, excess sodium is
also excreted as urine.

Digestive Problems
A big change in any feeding method can increase your risk of digestive
problems, and the ketogenic diet is no exception.
In general, those who start with a ketogenic diet report constipation,
however, it can disappear within a few weeks once the body gets used to the
healthier foods it is consuming.

Sugar Craving
You could develop intense cravings for sugar because your body is changing
from sugar to fats as fuel. However, it is advised not to give in to temptation.
You can practice various relaxation methods such as Emotional Freedom
Techniques or yoga to move your mind away from foods with sugar.

Hair loss
During the first days of your ketogenic diet you may notice that you leave
more hair on the brush.
Do not worry, it is not a big concern since, in general, hair loss can happen
as a result of any major dietary change. It will stop once your body achieves
ketosis.
Entering nutritional ketosis following a ketogenic diet is one of the most
radical but most beneficial lifestyle changes you can make to improve your
health. As with most food changes, always remember to listen to your body.
If you experience any side effects other than those mentioned above, then it
may be necessary to make adjustments in your food intake.

Foods Allowed On A KETO Diet

To reach the state of ketosis, you must eat between 25 and 50 grams of
carbohydrates per day maximum (about 5 to 10% of your energy), that is to
say the equivalent of a banana or a yogurt in individual format for 24 hours.
In comparison, someone who eats "normally" gets about 50% of his energy
from carbohydrates (so between 250g and 300g of carbohydrates).
Interestingly, a single fatty meal does not lead you to ketosis. To reach this
state, your body must be short of carbs at least 3 to 4 days. Then, if you stay
the course for 3 to 4 weeks (period of keto-adaptation), the proportion of
energy that your brain will seek through the ketone bodies will gradually
increase, until reaching about 70%. There you will be in real ketosis.
A tiny portion of the energy your brain uses will go on to come from
carbohydrates that will be produced for it from the fat in your body (if that's
not a favored treatment!).
So, clearly, you have to eat foods low in carbohydrates and high in fat. For
example:

Bacon
Ham
Red meat
Sausage
Fat fish (salmon, trout, sardines, mackerel, tuna)
Butter
Cheese
Nuts and seeds
lawyers
Vegetal oils
Cream 35%
Mayonnaise
Etc.

The foods you should not eat are:

Potatoes (including French fries!)

Rice pasta
Bread
legumes
Etc.

The ketogenic diet does not excuse. If you rashly eat too much carbohydrate
and you stop ketosis, your body will require at least 3 days to 1 month to
back into KETO - mode.
The state of ketosis is determined by a exact concentration (0.5 mM and
more) of ketone bodies in your blood. Ketones are molecules that are created
when your glucose reserves become too low to support your brain.
Meanwhile that happens, your brain (which likes sugar a lot, but is able to
accord, is compelled to fuel with what is left: fat. But the fat is not capable to
make to the brain as it is, so they are broken down into acetyl-CoA, and then
changed by your liver into ketone bodies to feed your friend's brain.
In order to check that your body is in ketosis, you can try tabs on which you
can urinate and tells you if you are or not. Another device similar to the
breathalyzer can analyze your degree of ketosis from expiration.

What are the benefits of the ketogenic diet?

1. Helps prevent epileptic seizures

All those who think that the keto diet is new are wrong. It has been around
since the 1920s when it was and used to treat childhood epilepsy.
Today, it is still considered the right diet for epilepsy because, as research
shows, the frequency of seizures can be reduced by an impressive 30 to 40
percent.

2. Fights Parkinson's
Parkinson's is a devastating attack on the human nervous system, partly as a
result of an abnormal accumulation of a protein called alpha-synuclein.
Research suggests that dietary ketogens can help break down these proteins
and reduce associated cognitive and motor symptoms.

3. Slows Alzheimer's disease.

Helps fight Alzheimer's disease thanks to the improvement of mitochondrial
function.

4. Improves symptoms of multiple sclerosis

Although research in this area is still in its infancy, a 2016 study found that
the keto diet has contributed to improving the quality of life, physical health
and mental health of patients with MS.

5. Keeps your heart strong

Especially in heart disease, the keto diet can help improve triglycerides,
HDL and LDL and improve cardiovascular risk factors.
 6. Regulates your blood sugar
The ketogenic diet helps to regulate your blood sugar levels and thus protects
you from food cravings.

7. Helps fight cancer

The keto diet can have an anti-tumor effect. Animal studies have shown a
reduction in tumor growth, gastric cancer and prostate cancer through the
ketogenic diet.

8. Helps with weight loss

Yes, this is probably the most important point for most people: the ketogenic
diet helps with weight loss because ketosis leads to the suppression of the
starvation hormone ghrelin, which in turn means that you are consuming less
food.

Ketogenic Diet - The Transition Phase to Ketosis

The reason for this is the changeover phase for the body. If you have
previously sourced your energy primarily from fast carbohydrates (like
bread, pasta, rice, fries or pizza) and drastically reduce them now, it's like
heating your grill suddenly with electricity instead of fire.

The Body Needs A While For The Conversion.

Concretely: You will find in the first few days a slight discomfort - called
"Keto Flu" - this weird, however, be no later than after 1-2 weeks gone.

Where does this malaise come from?

Enzymes help the human body transform the nutrients into energy. They are
the workers in the body and without them the workflow does not work. Who
now uses more fat as an energy source makes his enzymes / workers who
were previously responsible for the utilization of carbohydrates unemployed.
Conversely, not enough enzymes are available to ensure the recovery of fat as
an energy source. So first he has to make new enzymes that are, so to speak,
"fat burning experts". And something takes time first. This usually happens in
about 3 to 4 weeks. Stronger side effects, however, usually disappear after 3-
4 days and you feel more energy than before.

Keto Flu - Symptoms of ketogenic flu

The Keto flu is not a true flu and definitely not contagious. The symptoms are
similar though:

Fatigue
A headache
Irritability
Nausea
Fatigue
Shiftless
Cold
Dizziness
You will feel these symptoms intensively during the first 1-3 days. Hold on,
after 2 weeks at the latest these symptoms have disappeared and your body
has adjusted to ketosis. Once you've gotten into the state of ketosis, your body
will be able to get back into the ketose state much faster, even after a cheat
meal - or even called a slip-up.
Whether your body it’s under a state of ketosis, you can test with these
ketosis tests. Against Keto Flu we recommend the KETOFIX capsules,
which provide you with the right electrolyte and thus reduce the symptoms.
Ketogenic Diet - The Principles
The ketogenic diet is also often referred to today as the so-called "low carb
high fat (LCHF)" diet. The ketogenic diet usually include high proportions of
healthy fats, a moadedest amount of protein and very low carbohydrate
content.
The daily macronutrients in a ketogenic diet are composed of:

60 - 75% of calories from fat

15 - 30% of the calories from proteins
 5 - 10% of calories from carbohydrates
They consume less than 50 grams (better 20-30 grams) of carbohydrates per
day. How many grams of each macronutrient you personally need for a
constant weight loss, we calculate for you in our STRONG diet plans.
With it you find your own personal dose to put your body in ketosis. To track
how much calories and how much of each nutrient you eat, we recommend
the FooDDB app, and of course, regular monitoring of body readings is
important.
So not only the weight but especially the body fat content with a
corresponding scale. We ourselves use the body fat scale from PICOOC ,
which sends the current data via Wifi directly to the mobile app or to the PC.

You Should Pay Attention to This During The Ketogenic Diet

Increase the amount of calories that come from healthy fats (monounsaturated,
omega 3 fatty acids). Limit your consumption of fruit and reduce it to
coconut, avocado and a small amount of berries. Also, avoid eating low-carb
treats if they might cause food cravings.
Always eat only when you are hungry even if it's just a meal a day. Do not let
others dictate what you should eat or when. You should not deliberately
reduce the amount of food, but you should stop eating when you are full, even
if the plate is not empty. Set it aside for later.
Do not count calories. Listen to your body. Ketogenic or low carb diets have
a healthy appetite for hunger and satiety again.
Just look at the calories when you realize that you have reached a plateau and
suddenly nothing is doing.
Increase The Water Supply To 2-3 Liters Per Day.
Learn to eat natural foods such as eggs, meat and non-starchy vegetables
(everything that grows above the earth).
If you feel the need to take a snack, go back to healthy snacks. Very good for
such things as macadamia nuts, avocados or things with coconut oil such as a
"Bulletproof Coffee"

Measuring ketosis - Am I in ketosis? The measuring devices

Measuring ketosis: Am I in ketosis?
How do I know if my body is already in ketosis and switched to fat burning
mode?
There are several options for this: First, there is the classic Ketosis, which
indicate a certain color. The darker the coloring (usually purple) the deeper
you are in ketosis. Ketosis is used to test ketones in urine. These are helpful
at the beginning of a ketogenic diet, but once the body gets used to the
ketogenic diet and ketosis, ketosis may become somewhat inaccurate. In this
case, it is advisable to resort to a professional blood test device.

How Much Fat Should I Consume In The Ketogenic Diet?

Since fat is the main calorie source for the keto diet, you should use fat as a
lever to achieve your daily macros. In other words, to lose weight or gain
weight, you need to increase or decrease your fat intake. Of course, you can
use Trial & Error to test how much fat you can consume, but it makes sense to
use a keto calculator as a starting point. It will give you a daily fat goal
based on your height, weight, gender, level of activity, and goals. If you are
relatively close to the calculations of the calculator, you should be able to
achieve the desired results.
To make sure you are on the right way, review your results after 3-5 weeks
and follow the recommendations below for your situation. For those of you,
who want to lose weight, look for what you can do and what you can do
about it:

If you want to lose 1 to 2 pounds per week, keep on working

until you reach a plateau.
If you have lost less than 1 pound a week and are not satisfied
with the results, we recommend increasing your calorie deficit
by 5 to 10%.
 However, do not exceed a 30% calorie deficit, which can
otherwise lead to metabolic arrest.
It is important to pay attention to how your body sizes change
(not necessarily the number on the scale)
So measure your waist circumference regularly (around the belly button).
This is a much better indicator of fat loss than just focusing on tracking your
weight.
For who want to gain muscle, you should look for and what you can do:

If you prefer to lose weight rather than build muscle, we

recommend increasing your calorie intake by 5% and making
sure you are getting enough protein (at least 1 gram per pound of
lean body mass).
If you want to gain muscle and lose fat at the same time, make
sure you measure your waist circumference.
The circumference of your waist should steadily decrease and
your limbs (upper arms, thighs, etc.) should steadily increase -
this is a good indicator that you are gaining muscle rather than
fat.
In general, the amount of fat you should eat depends on your goals and the
rate at which you want to achieve those goals. Do you want to lose fat?
Reduce your calorie intake and protein intake until you lose weight at a
steady pace. Do you want to build muscle? Increase your fat intake and eat
more protein until you gain weight (mostly muscle) at a constant rate.
Do You Want To Make Sure You Lose Fat?
Measure your waist circumference as a clue to how much fat you lose.
Ketogenic diet which vitamins and micronutrients do I need additionally?
During the ketogenic diet, it is not only important to keep an eye on the intake
of fats, proteins and carbohydrates.
The micronutrients play an important role in the well-being during the
ketogenic diet. Potassium, sodium and magnesium are essential
micronutrients to focus on during the ketogenic diet. If you do not eat enough
of these, then supplementation is recommended.
 Sodium
Sodium is in salt. So do not be afraid to salt again, preferably with
Himalayan salt or use bone stock as a seasoning.

Magnesium
Extreme low carb diets often suffer from too little magnesium. Supplement it
or eat nuts such as macadamia or raw almonds.

Potassium
Potassium is high in greasy fish such as salmon, mushrooms and avocados. If
you supplement potassium, the intake should not exceed 4.700 mg.

30 Days Keto Air Fryer Meal Plan

 1. Keto fried chicken with butter and broccoli
Portion: 4 people
Ingredients

650 g boneless chicken thighs

150 g butter
450 g broccoli
½ leek
1 tsp. garlic powder
Salt and ground black pepper Ingredients
650 g boneless chicken thighs
150 g butter
450 g broccoli
½ leek
1 tsp. garlic powder
Salt and ground black pepper
Preparation

Fry the chicken in the air fryer over medium heat for about 3-4
minutes on each side, depending on the dimension of the cuts.
Pepper generously.
Make sure the chicken is fully cooked. Turn down the heat and
cook another minute if you are not sure.
Remove the chicken from the air fryer and cover it with
aluminum foil or put it on low heat in the air fryer to keep it
warm.
Rinse and trim the broccoli, including the stem. Cut into pieces.
Cut the leek into thick slices.
Cook the vegetables over medium heat in the air fryer. Add
more garlic powder and mix pepper.
Serve chicken and vegetables with a good dose of butter on top.
Advice!
This dish can be varied infinitely. Do not hesitate to explore and try with
different condiments, both for chicken. If you prefer to serve it with a
spreadable sauce, try mixing sauce with mayonnaise to your liking to add a
spicy touch.

Nutritional Information

Calories 176.6
Total Fat 2.0 g
Saturated Fat 0.5 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 0.4 g
Cholesterol 68.4 mg
Sodium 698.4 mg
Potassium 678.9 mg
Total Carbohydrate 8.4 g
Dietary Fiber 4.3 g
Sugars 2.3 g
Protein 32.3 g
Vitamin A 32.8 %
Vitamin B-12 7.5 %
Vitamin B-6 45.7 %
Vitamin C 164.0 %
Vitamin D 0.0 %
Vitamin E 12.6 %
Calcium 7.3 %
Copper 5.5 %
Folate 34.9 %
Iron 11.5 %
Magnesium 15.1 %
Manganese 21.5 %
Niacin 70.5 %
Pantothenic Acid 13.4 %
Phosphorus 32.8 %
Riboflavin 16.9 %
Selenium 33.9 %
Thiamin 12.6 %
Zinc 9.9 %
 2. Vegetable Muffins and Dip from the Air Fryer
Ingredients

1 tbsp olive oil

75 g Flour
1 teaspoon baking powder
1 / 4 TL Soda and salt
(S) Egg
25 g sour cream
1 / 2 Garlic clove (s), crushed
50 ml Buttermilk (sheep buttermilk)
1 branch / s thyme
1 pinch sea-salt
pepper from the grinder
30 g pine nuts
30 g Tomato (s), dried, chopped
30 g Spinach, fresher
100 g Asparagus, green
20 g Olives, green, chopped
 Pepper (s), red, skinned, in cubes
Preparation

Working time: approx. 15 min.

Cooking / baking time: approx. 25 min.
Put the baking powder and the flour into a bowl.
Add salt and soda. Separate the egg separately and mix with the
olive oil, sour cream and buttermilk.
Add the mass to the flour and process to smooth dough, season
with salt and pepper.
Add selected ingredients and knead everything together.
Fill the dough into little molds.
Preheat the Air fryer to 140 ° C and bake the muffins for approx.
(Depending on the size of the muffin cups) for 10 - 15 minutes.
Finally, increase the heat to 180 ° C brushes the muffins with a
little olive oil and bake until golden brown.
Nutritional Information

Calories: 102.6
Sugars: 1.6 g
Dietary Fiber: 2.6 g
Total Fat: 4.0 g
 3. Meatloaf from the Air fryer
2 portions
Ingredients

2 Shallot (s), peeled and finely diced

1 small one Carrot (s), finely diced
Beetroot, finely diced
Parsley root (s), finely diced
2 tbsp olive oil
300 g minced meat
(S) Egg
2 tbsp Panko
1 tbsp Dijon mustard
1 teaspoon Paprika powder, sweet or bar hat seasoning
1 small one Chili pepper (s), finely chopped
1 pinch Sea salt and pepper from the mill
50 g Feta cheese, finely diced
1 bunch Chervil, chopped
Preparation

Working time: approx. 20 min.

Cooking / baking time: approx. 35 min.
Sweat the shallots together with the diced vegetables in olive
oil and allow to lightly color. Turn to the side to cool.
Mix the minced meat with the eggs, the mustard, the paprika
powder or Baharat spice and the panco flour. If necessary, add
the chili pepper.
Now add the vegetables together with the feta cheese and the
chopped chervil and mix well again and season with salt and
pepper.
Put everything in a greased form into the Quick Clean Basket,
close it and set the Air fryer to 170 ° C.
Cook for about 35 minutes in the Air fryer.
If you want to give the roast even a little whistle, you can wrap
it from the outside with wafer-thin bacon slices.
Nutritional Information

Saturated Fat 6.4g grams

Trans Fat 0.7g grams
Polyunsaturated Fat 1g grams
Monounsaturated Fat 8.3g grams
41%Cholesterol 123mg milligrams
35%Sodium 844mg milligrams
15%Potassium 538mg milligrams
5%Total Carbohydrates 14g grams
5% Dietary Fiber 1.2g grams
Sugars 6.1g grams
Protein 27g
 4. Cod with Nori algen Crust with Asian Vegetables from the Air
fryer
Ingredients

300 g Cod fillet (s), fresh, in good quality

1 / 2 tsp Peppercorns, white
1 / 2 tsp coriander seeds
2 Nori sheets
10 g butter
Egg white, beaten half-solid
Lemon (s), the abrasion of it
50 g Panko
80 g Sugar sheet (s), blanched and cut into strips
80 g Chicory, without stem, as whole leaf
Spring onions, cut into rings
Chili pepper (s), mild, cut into rings
3 tbsp coconut oil
3 tbsp Coconut blossom sugar
Lemon (s), the juice and the shell of it
 1 pinch Sea salt and pepper from the mill
4 tbsp teriyaki sauce
1 branch / s Lemon balm or Thai basil
50 g Cashews, roasted
Preparation

Working time: approx. 45 min.

Cooking / baking time: approx. 15 min.
Wash the cod and pat dry.
Finely chop the nori leaves together with the peppercorns and
the coriander seeds in a chopper and then mix well with the
butter, the egg whites and the lemon.
Now add the pancake flour and process to a flaky mass. Evenly
press the mixture evenly on the meat side of the cod.
Heat the coconut oil and caramelize the coconut sugar with the
curry powder for a short time. Add the sliced vegetables and
deglaze with lemon juice. Add some poultry stock and season
with sea salt.
Swirl the vegetables in a sauté use (or in the Air fryer baking
tray) until the desired bite is reached. Add the plucked herbs
Cook the cod on the skin side in the air fryer on a greased tray at
180 ° C for 15 min or in a preheated Air fryer at 160 ° C, on the
grill pan for 8-10 min.
Finally, drizzle everything with a little Teriyaki sauce and drop
wise sesame oil.
Nutritional Information

Saturated Fat 6.4g grams

Trans Fat 0.7g grams
Polyunsaturated Fat 1g grams
Monounsaturated Fat 8.3g grams
41%Cholesterol 123mg milligrams
35%Sodium 844mg milligrams
15%Potassium 538mg milligrams
5%Total Carbohydrates 14g grams
5% Dietary Fiber 1.2g grams
 Sugars 6.1g grams
Protein 27g

5. The Classic Bacon with Eggs

Ingredients

8 eggs
150 g bacon, sliced
Cherry tomato (optional)
Fresh parsley (optional)
Preparation

Fry the bacon in the air fryer until it is crispy. Set aside on a
plate.
Fry the eggs in the bacon’s fat the way you like. Cut the cherry
tomatoes in half and fry them at the same time.
Add Salt and pepper to tast as you like.
Suggestion!
If you can, try using bacon from a local farm, it's healthier and contains a less
amount of additives.
Nutritional Information

Calories 236 Calories from Fat 153 (64.8%)

% Daily Value
Total Fat 17g
Saturated fat 6g
Cholesterol 422mg
Sodium 510mg 22%
Carbohydrates 1g
Net carbs 1g
Fiber 0g 0%
Glucose 1g
Protein 19g
Vitamins and minerals
Vitamin A 0μg 0%
Vitamin C 0mg 0%
Calcium 0mg 0%
Iron 0mg 0%
Fatty acids
Amino acids
6. Tortilla Made Of Cheese

Preparation time: 30 minutes

Time to cook: 30 minutes
Total Time: 1 hour

Ingredients

Cheese Taco Shells

2 cups cheddar cheese, grated
Meat taco
1 pound ground beef
1 tablespoon chili powder
 2 teaspoons cumin
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/4 teaspoon of salt
1/4 cup of water
Toppings for taco: sour cream, avocado, cheese, lettuce,
etc.

Preparation

Preheat the Air fryer to 350F.

On a baking foil lined with parchment paper or a
silicone mat, place 1/4 cup of cheese stacks 2 inches
apart. Press the cheese lightly down to form a layer.
Place the baking sheet in the air fryer and bake for 5-7
minutes or until the edges of the cheese are golden
brown.
Let the cheese cool down for 2-3 minutes, then lift it and
place it on a spoon or other utensil that is balanced in
two cups.
Let the cheese cool completely and then remove.
While continuing to bake the cheese tacos, place the
ground beef in a skillet over medium high heat until fully
cooked.
Bleed out the fat from the meat and then add the cumin,
chili powder, onion, powder, garlic powder and salt.
Pour the water into the pan and blend everything around
the mixture.
Cook over low heat for 5 minutes or until the liquid has
boiled.

Add meat to the taco shells and cover them with your
favorite toppings.

Nutritional information

Amount per serving (1 taco)

Calories 264 Calories from fat 180
% Daily value*
Total fat 20g 31%
Saturated Fat 10g 50%
Cholesterol 69 mg 23%
Sodium 304 mg 13%
Potassium 209 mg 6%
Total Carbohydrates 2g 1%
Protein 17g 34%
Vitamin A 11.7%
Calcium 22.2%
Iron 10%
 7. Greek Salad Pan Recipe
Time: 25 minutes
Ingredients
For 4 people

8 eggs
1 spring onion
120 g of cherry tomatoes
100 g of black olives
100 g of feta cheese
olive oil, salt
chopped parsley
Preparation

We will start beating the eggs with a pinch of salt and a spoonful
of chopped parsley.
Chop the small onion and then place a nonstick skillet on the
heat and add a drizzle of olive oil, sauté the onion for four
minutes until it begins to be golden brown.
Add the halved cherry tomatoes and the black olives and cook
for another two minutes until the tomatoes start to look soft. Turn
on the grill of your air fryer.
Reduce the Air fryer heat and add the beaten eggs, cook for five
minutes until we see the eggs set.
Add the crumbled feta cheese on the top and grill for five
minutes until we see the golden surface. Sprinkle with a little
more fresh parsley.
Nutritional information

Calorie Goal1, 850 cal. 150 / 2,000 Cal left.

Fat54g. 13 / 67gleft.
Sodium 2,300g. 0 / 2,300gleft.
Cholesterol 300g. 0 / 300gleft.
 8. Eggplant Cannelloni
Eggplant cannelloni stuffed with tuna and boiled egg. These are the
ingredients you need for this recipe:

1 Eggplant
2 tuna cans
1 Cooked egg
Ground pepper
Healthy tomato sauce
Grated Eat lean Protein Cheese
Preparation

We preheat the air fryer to 200º

We wash the eggplant well, we cut the ends and with the help of
a mandolin we laminate it.
Now we are going to crush the 2 cans of tuna with the boiled
egg to create the filling of the cannelloni.
Once we have all the ingredients prepared we will start making
our rolls.
We put a little bit of the mixture in the widest point of the
eggplant and we roll until the end.
We close it with the help of a toothpick.
Repeat the operation until finishing with the filling.
Now we place all our cannelloni in a mold suitable for the air
fryer.
Season with pepper to taste.
We put a teaspoon of tomato on top.
And we finished with a little bit of low fat cheese.
Bake at 200º for 20-30min (depending on the air fryer) with the
grill turned off or the cheese will burn.
Ready! We already have our aubergine cannelloni

Nutritional information

Total Fat 0.2 g

Saturated fat 0 g
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg
Sodium 2 mg
Potassium 229 mg
Total Carbohydrate 6 g
Dietary fiber 3 g
Sugar 3.5 g
Protein 1 g
Vitamin A
Vitamin C 3%
Calcium
Iron 1%
Vitamin D 0%
Vitamin B-6 5%
Cobalamin 0%
Magnesium 3%
 9. Broccoli with Chicken and Soy Sauce
Preparation
Preparation: 10 min
Cooking: 10 min
Total: 20 min
Ingredients

250 g broccoli
150 g onion
20 g cashew
1 breast (s) chicken
For the sauce:
2 teaspoon garlic powder
1 teaspoon ginger powder
2 teaspoon (s) onion powder
2 tablespoon (s) vinegar of rice or another type of vinegar
2 tablespoon (s) soy sauce
1 tablespoon (s) sesame oil (can also be olive oil)
Preparation

In a glass, we mix all the ingredients of the sauce and stir it well
with a teaspoon. We reserve
In a pot or saucepan, we put water to heat. When it breaks to
boil, we add the cut broccoli and count 30 seconds. After this
time, we drain it and we go through cold water, to stop the
cooking.
Cut the diced onion and chicken breast. In an Air frying, we
began to heat the onion. When it is golden brown, add the
chicken, and stir until it is fully cooked.
Turn off the heat and add the cashews, broccoli and sauce. We mix everything
well and serve.
You can prepare the same recipe by replacing chicken for tofu.
Nutritional information

Calories 376 Calories from fats 135

Total fat 15g 23%
Saturated fats 2g 10%
Cholesterol 80mg 27%
Sodium 1199mg 50%
Potassium 1188mg 34%
Total carbohydrates 26g 9%
Fiber 5g 20%
Sugars 8g
Protein 35g 70%
Vitamin A 16.3%
Vitamin C 148.2%
Calcium 9.5%
Iron 16.6%
 10. Shrimp & Sausage Skillet Dinner
Total Time: 5 mins
Servings: 4
Calories: 330 kcal
Ingredients

1/4 cup avocado oil divided

1 pound shrimp peeled and deveined
1 tsp Cajun Seasoning or Old Bay seasoning
12 ounces chicken sausage cut into 1/2 inch slices
1 jalapeno minced
1 clove garlic minced
1/2 lb green beans cut into 2 inch pieces
1 medium red pepper cut into 2 inch slices
Salt and pepper
Preparation

Heat 2 tbsp of the avocado oil in an Air fryer. Once shimmering,

add the shrimp in a single layer. Cook about 2 minutes, and then
flip the shrimp over and sprinkle with the seasoning. Cook
another minute or two, until no longer pink, and then transfer to
a plate.
Add the remaining oil to the Air fryer. Once shimmering, add the
sausage and sauté until starting to brown, 2 to 3 minutes. Add
the jalapeño and garlic and sauté until fragrant, 30 seconds.
Add the vegetables and continue to sauté until just tender, 5 to
10 minutes. Season to taste with salt and pepper. Add the shrimp
back to the Air fryer and warm through before serving.
Nutrition Information

Shrimp & Sausage Skillet Dinner

Amount Per Serving (1 /4 of skillet)
Calories 330 Calories from Fat 203

% Daily Value

Total Fat 22.51g 35%

Total Carbohydrates 7.35g 2%
Dietary Fiber 2.31g 9%
 Protein 31.85g 64%

11. Air fryer Keto Shrimp Scampi

Prep Time: 5 mins

Cook Time: 10 mins
Total Time: 15 mins
8 minutes start to finish making this air fryer keto low carb shrimp scampi.
So simple to make, so delicious you won’t believe it.
Servings: 4
Calories: 221 kcal
Ingredients

4 tablespoons butter
1 tablespoon lemon juice
1 tablespoon minced garlic
2 teaspoons red pepper flakes
1 tablespoon chopped chives or 1 teaspoon dried chives
1 tablespoon minced basil leaves plus more for sprinkling or 1
teaspoon dried basil
2 tablespoons chicken stock (or white wine)
1 lb defrosted shrimp (21-25 count)
Preparation

Turn your air fryer to 330F. Place a 6 x 3 metal pan in it and

allow the air fryer to start heating while you gather your
ingredients.
Place the butter, garlic, and red pepper flakes into the hot 6-inch
pan.
Allow it to cook for 2 minutes, stirring once, until the butter has
melted. Do not skip this step. This is what infuses garlic into the
butter, which is what makes it all taste so good.
Open the air fryer; add all ingredients to the pan in the order
listed, stirring gently.
Allow shrimp to cook for 5 minutes, stirring once. At this point,
the butter should be well-melted and liquid, bathing the shrimp
in spiced goodness.
Blend properly, remove the 6-inch pan using silicone mitts, and
let it rest for 1 minute on the counter. You’re doing this so that
you let the shrimp cook in the residual heat, rather than letting it
accidentally overcook and get rubbery.
Stir at the end of the minute. The shrimp should be well-cooked
at this point.
Sprinkle additional fresh basil leaves and enjoy.
Nutrition Information
221kcal
Fat: 13g
Saturated fat: 7g
Carbohydrates: 1g
Protein: 23g
 12. Keto Benedictine eggs with cup bread
Ingredients

Cup bread
1 tsp. Butter
1 tbsp (8 g) ground almonds
1 tbsp (8 g) coconut flour
¾ cdta. baking powder
1 pinch salt
 1 egg
1 tbsp cream to beat
Hollandaise sauce
75 g butter
2 egg yolks
1 tbsp Water
1 tbsp lemon juice
salt and pepper
1 pin cayenne pepper (optional)
Poached eggs
1 tbsp white vinegar 5%
Water
1 egg
At your service
1 tbsp butter, to fry
30 g chopped smoked ham
1 tbsp micro vegetables (optional)
Preparation

Grease a large cup or flat-bottomed glass dish with butter. Mix

all the dry ingredients in the cup with a fork or spoon. Pour an
egg and mix well. Incorporate the cream. Mix until smooth and
make sure there are no lumps.
Put in the air fryer at full power for 2 minutes. Check if the
bread is made in the middle; if not, do it in the air fryer for
another 15-30 seconds.
Let it cool and remove from the cup. Cut in half.
Hollandaise sauce
Melt the butter in a saucepan or in the air fryer and let it cool it
down for a few minutes.
Mix egg yolks and water in a pot and put them in a bain-marie.
Cook over low heat while stirring constantly until the sauce
thickens a bit.
Remove the pot from the bain-marie and slowly pour the butter
into the eggs while you constantly beat. Make sure you avoid
dairy solids and liquid from the bottom of the pot.
Season with lemon, salt, pepper and a little cayenne pepper.
 Poached eggs
Add a lot of water with vinegar in a saucepan. Cook over low
heat, but make sure the water does not boil hard.
Toss the eggs one by one. First throw them in a cup and
carefully incorporate the water. Let boil on low heat for 3
minutes.
Take out the eggs with a slotted spoon and put them in cold
water. Put the eggs on a plate and cut off any irregular edges.
To serve
Fry the halves of the cup bread with butter. Put one slice of
bread on each plate; cover each half with smoked ham, poached
egg and hollandaise sauce. Sprinkle with watercress.
Nutritional Information

Calories 361 Calories from Fat 297.

Total Fat 33g 51%
Saturated Fat 16g 80%
Cholesterol 352mg 117%
Sodium 298mg 12%
Total Carbohydrates 3.5g 1%
Dietary Fiber 1.5g 6%
Protein 13g 26%
13. Stuffed Pita with Turkey and Vegetables from the Hot Air Fryer
Cooking time: 15 to 30 min
Servings: 4
Ingredients

4 pieces of pita bread

200 g of turkey meat
Salt
Pepper
50 g rocket
10 cocktail tomatoes
1/2 onion
1 toe garlic
200 g of yogurt
Preparation

For the filled pita with turkey and vegetables from the hot air
fryer, warm the pita bread in the hot air fryer. Cut the turkey into
bite-sized pieces and grill on the griddle of the hot air fryer for
about 10-15 minutes.
Wash the rocket and quarter the tomatoes, cut the onion into thin
rings. Fry the onion rings in the Air fryer Hot Air Fryer for 3
minutes. Mix the yoghurt with a pressed garlic clove, salt and
pepper.
Fill the heated pita bread with the turkey meat, vegetables and
yoghurt sauce and serve the stuffed pita with turkey and
vegetables from the hot air fryer.
Tip
Stuffed pita with turkey and vegetables from the hot air fryer can be varied
with any vegetable, its presence and taste.
Nutrition Information

Calories 336.0
Total Fat 3.7 g
Saturated Fat 1.0 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 0.7 g
Cholesterol 67.6 mg
Sodium 437.6 mg
Potassium 565.0 mg
Total Carbohydrate 42.6 g
Dietary Fiber 6.0 g
Sugars 2.4 g
Protein 34.7 g
Vitamin A 1.2 %
Vitamin B-12 10.0 %
Vitamin B-6 43.3 %
Vitamin C 13.5 %
Vitamin D 0.0 %
Vitamin E 4.1 %
Calcium 9.7 %
Copper 14.1 %
Folate 9.9 %
Iron 19.1 %
Magnesium 22.3 %
Manganese 64.5 %
Niacin 73.2 %
Pantothenic Acid 16.9 %
Phosphorus 39.8 %
Riboflavin 13.8 %
Selenium 70.9 %
Thiamin 22.1 %
Zinc 15.1 %
14. Office Recipes for the hot air fryer toast Hawaii out of the hot air
fryer
Cooking time: 15 to 30 min
Ingredients

Servings: 2
4 slices of toast
120 g of ham
100 g pineapple (diced)
Butter (for brushing)
Salt
Pepper
100 g of cheese
Preparation

For the toast Hawaii from the Air fryer first pre- toast the bread
slices and butter. Cover with ham and pineapple and season
with salt and pepper to taste. Lay the cheese over it.
The Toast Hawaii in the Air fryer.
Tip
Of course you can also use pineapple slices for the Toast Hawaii from the
hot air fryer.
Nutrition Information

Calories 120
% Daily Value
5%Total Fat 3g grams
8% Saturated Fat 1.5g grams
Trans Fat 0g grams
7%Cholesterol 20mg milligrams
5%Sodium 125mg milligrams
7%Total Carbohydrates 22g grams
2% Dietary Fiber 0.5g grams
Sugars 7g grams
Protein 3g grams
 0% Vitamin A
0% Vitamin C
0% Calcium
6% Iron

15. Beef Dish with Bird Lettuce

Cooking time: More than 60 min
Ingredients

Servings: 4
600 g boiled beef (cooked)
6 cl of Sherry Dry
2 carrots
 2 turnips (yellow)
1/4 celeriac
4 tablespoons of chives (chopped)
600 ml of beef soup
10 sheets of gelatin
Vegetable oil (for the form)
Pepper (from the mill)
Salt
200 g of bird's lettuce
Pumpkinseed-pesto
Chives (to sprinkle)
For The Marinade:

4 tablespoons of corn oil

3 tablespoons apple cider vinegar
2 tablespoons of beef soup
Pinch of salt
Preparation

Boil the soup with 200 ml of water.

Add carrots, yellow turnips and celery and cook until soft.
Remove from the soup, let cool and cut into 3 mm thick strips.
Dip the gelatin in cold water, squeeze and add to the soup.
Season well with sherry, salt and pepper and remove from Air
fryer heat.
Spread the terrine mold with little oil, insert the plastic wrap
lengthwise and smooth with kitchen paper.
Cut the top of the heated beef from the Air fryer (preferably with
the bread slicer) into 2 mm thick slices, dip each slice into the
still warm soup one at a time and line the shape with it. In doing
so, arrange overlapping about 6 cm over the edge.
Pour in a little soup, sprinkle with chives, place the vegetable
strips lengthways and top them dipped in soup. Repeat this
process three times; Pour in the rest of the soup.
Press foil and refrigerate for 3 hours. For the marinade, blend
the other ingredients with a whisk and marinate the lettuce. Toss
 the terrine, remove the foil and cut into slices.
Arrange on chilled plates and garnish with the marinated lettuce.
Drizzle with pumpkin seed pesto and sprinkle with chives.
Tip
Depending on the season, the vegetable inlay of the Sulz can be modified
with radishes, asparagus or pickled mushrooms. Drizzled with apple cider
vinegar and sprinkled with Fleur de sel and pepper, the Sulz tastes even
spicier.
Nutrition Information

221kcal
Fat: 13g
Saturated fat: 7g
Carbohydrates: 1g
Protein: 23g
16. Beef Roulades
Cooking time: More than 60 min
Ingredients

Servings: 4
4 beef schnitzel
Salt
Pepper
Mustard
Tomato paste
4 slices of bacon (lean)
1 onion (cut into rings)
Pickle
1 cup of rice (cooked)
For the sauce:
 Roots
1 onion (medium)
1 Stamperl apricot brandy
Preparation

For the beef roulades, beat the schnitzel, salt, pepper and coat
on one side with tomato paste and mustard. Place the bacon
slices on top and spread onion rings, cucumber strips and rice.
Roll up the schnitzel, fix with a toothpick and fry in Air fryer.
Take out the beef roulades. Roast the chopped onion and the
noodled root system thoroughly in the roasting stock, pour water
over it and gently soften the roulades.
Before serving, pass the vegetables with the juice to a sauce.
Cook well and deglaze with apricot brandy. Just season if
necessary.
Pour the sauce over the beef roulades and serve them hot.
To beef roulades also match potatoes.
Nutritional Information

Saturated Fat 6.4g grams

Trans Fat 0.7g grams
Polyunsaturated Fat 1g grams
Monounsaturated Fat 8.3g grams
41%Cholesterol 123mg milligrams
35%Sodium 844mg milligrams
15%Potassium 538mg milligrams
5%Total Carbohydrates 14g grams
5% Dietary Fiber 1.2g grams
Sugars 6.1g grams
Protein 27g
17. Beef Roulade with Pumpkin
Cooking time: More than 60 min
Ingredients

4 pieces of beef schnitzel (approx. 170g each)

160 g pumpkin
8 slices of vulcano ham (or bacon)
60 g pickled gherkin
40 ml of oil
1.5 tablespoons of flour
100 g onion cubes
2 toes of garlic
100 ml cream
700 ml of beef soup
Salt
 Pepper (from the mill)
1 tbsp estrone mustard
Some flour (for dusting)
Preparation

Tap the slices thinly, if necessary, cut the edges, salt and pepper.
Brush the surface with mustard and put on bacon slices.
Cut the pumpkin into thin pieces and place with the gherkins on
the edge of the roulades. Roll up the roulades, fix with metal
skewers, toothpicks, clamps or splits.
Turn the roulades into flour, heat the Air fryer, fry the roulades
on all sides and then remove.
Roast the onion lightly, add the flour and roast briefly. Add soup
and immediately stir with the whisk until the flour lumps
dissolve.
Put in the roulades and steam on the stove, in the tube or in the
pressure cooker for about 1.5 hours.
Remove roulades from the sauce and keep warm.
Pass the sauce, add the cream and cook again. Then spicy taste.
If necessary, thicken with a little touch of starch.
Remove roulades from the spaghetti or needles, arrange on
plates and douse with the sauce.
These include noodles, mashed potatoes.
Nutritional Information

Calories 135 Calories from Fat 22.5.

Total Fat 2.5 g 4%
Saturated Fat 1.2 g 6%
Unsaturated Fat 0.3 g.
Cholesterol 2.7 mg 1%
Sodium 205.4 mg 9%
Total Carbohydrate 25.4 g 8%
Dietary Fiber 3.5 g 14%
18. Liver with Onion and Apple Slices
Cooking time: 15 to 30 min
Ingredients

Portions: 3
1 piece of pork liver (or calf's liver, approx. 350g)
3-4 pieces of shallots (or onions)
3-4 pieces of apples
2 teaspoons sugar
1/8 l white wine
2 - 3 teaspoon soup spices (powder)
Kren (at will)
Preparation
 For the liver with onion and apple slices, cut the shallots or
onions into large cubes, sauté in a pan with a little fat. Deglaze
with the white wine and reduce. Add the soup powder and a
little whine, add sugar to taste.
Fry the liver in a second in the air fryer. Season with salt and
pepper. Place the liver in a casserole dish, cover with the
shallot-apple cube mixture and heat the liver with onion and
apple slices for about 20 minutes in a 200 ° C preheated air
fryer.
Tip
The liver tastes particularly good with onion and apple slices, if you serve a
homemade mashed potato.
Nutrition Information

Shrimp & Sausage Skillet Dinner

Amount Per Serving (1 /4 of skillet)
Calories 330 Calories from Fat 203

% Daily Value

Total Fat 22.51g 35%

Total Carbohydrates 7.35g 2%
Dietary Fiber 2.31g 9%
Protein
19. Asparagus vegetables from the Air fryer
Cooking time: 15 to 30 min
Ingredients
Servings: 2

4 bars of asparagus (white)

4 bars of asparagus (green)
1 tbsp butter
1 pinch of salt
pepper
sugar
2 pcs. Paradeiser (gutted, diced)
100 ml of soup
2 sprigs of lemon balm (leaves peeled, chopped)
Preparation

For the asparagus Wash the asparagus, peel, remove ends, cut
into small pieces and mix with the butter, 1 pinch of salt, pepper
and sugar.
Core the Paradeiser and cut into fine cubes.
Add the asparagus to the baking tray add the soup and heat at
160 ° C in the Philips Air fryer Hot Air Fryer.
After about 12-15 minutes add the dice and cook for another 5
minutes.
Then remove the asparagus and stir chopped lemon balm under
the finished asparagus.
Nutritional Information

Total Fat 0.1 g 0%

Saturated fat 0 g 0%
Polyunsaturated fat 0.1 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 2 mg 0%
Potassium 202 mg 5%
Total Carbohydrate 3.9 g 1%
Dietary fiber 2.1 g 8%
Sugar 1.9 g
Protein 2.2 g 4%
Vitamin A 15%
Vitamin C 9%
Calcium 2%
Iron 11%
Vitamin D 0%
Vitamin B-6 5%
Cobalamin 0%
Magnesium 3%
20. Grenadier Pancakes with Fried Egg from the Hot Air Fryer
Cooking time: 30 to 60 min
Ingredients
Servings: 2

200 g potatoes (cooked the day before)

150 g noodles (cooked, or, if available, dumpling leftovers)
250 g leek
50 g bacon
50 grams of cured meat
1/2 piece of onion (white, peeled)
1-2 toes of garlic (peeled)
15 g of butter
2 eggs
1 KL marjoram (dried)
 1 KL caraway (ground)
salt
Pepper (from the mill)
1/2 bunch chives
Preparation

For Grenadier schmarrn with fried egg bacon and cut into strips
or cubes. Now, dice the garlic and the onion, wash the leek, dry
and cut into fine rings.
Cut the potatoes into 2 cm cubes and fry them with some butter
in the baking pan of the Philips Air fryer hot air fryer for 7
minutes at 180 ° C. Add the rest of ingredients, except the eggs,
to the potatoes and mix well.
Finish stirring for an additional 20 minutes at 170 ° C with
occasional stirring. Fry the fried eggs and serve the grenadier
pancakes garnished with fried eggs and freshly cut chives.
Tip
Grenadier pancakes with fried egg is a great leftover and can be varied or
supplemented with other ingredients.
Nutritional Information

Total Fat 10 g 15%

Saturated fat 2.1 g 10%
Polyunsaturated fat 4.4 g
Monounsaturated fat 2.5 g
Cholesterol 59 mg 19%
Sodium 439 mg 18%
Potassium 132 mg 3%
Total Carbohydrate 28 g 9%
Protein 6 g 12%
Vitamin A 3%
Vitamin C 0%
Calcium 21%
Iron 9%
Vitamin D 0%
 Vitamin B-6 0%
Cobalamin 3%
Magnesium 4%

21. Pumpkin Cabbage Strudels from the Hot Air Fryer

Ingredients
Servings: 4

1 pkg of strudel dough leaves (if not made by yourself)

For the strudel dough:
200 g flour (smooth)
125 ml of water (lukewarm)
 7 g of salt
1 egg (as needed)
For the filling:

400 g of pumpkin (peeled and pitted)

300 g of white cabbage
1-2 pieces of onions (white, peeled)
50 g butter (liquid)
1 tbsp parsley (chopped)
Salt
Pepper (from the mill)
Nutmeg (ground)
1/2 teaspoon caraway (whole)
Preparation

For the pumpkin cabbage strudel, if necessary knead a smooth

dough out of flour, salt, lukewarm water and egg. Cover with oil
and cover for 20 minutes.
Rub the pumpkin roughly and salt, mix and leave for about 10
minutes. Free the herb from the outer leaves and cut into very
fine strips or plane. Also salt, mix well and infuse for 10
minutes.
Express well and mix in a bowl with the onions, parsley and
spices cut into fine strips.
Roll out the strudel dough on a floured cloth with the rolling pin
to a rectangle, then carefully remove it from the back of the hand
or remove it from the pack and spread out.
Coat the dough with liquid butter and spread the filling over the
lower half. Leave about 3 cm from the edge. Use the cloth to
punch in, cut in the ends and roll into a whirlpool.
Place on the grill cup and spread with the remaining liquid
butter. Bake in preheated Philips Air fryer hot air fryer at 180 °
C for approx. 25 minutes. Allow to cool slightly before
consumption.
The pumpkin cabbage strudels served as with cucumber salad
and add sauce.
Tip
For a heartier note, you can also make the stuffing for the pumpkin strudel
with bacon cubes.
Nutritional Information

1.76 g of protein
2.7 g of fiber
49 calories
0.17 g of fat
0 g of cholesterol
12.01 g of carbohydrate
22. Savory Chicken Thighs with Grill Marinade from the Air Fryer
Cooking time: 30 to 60 min
Ingredients
Servings: 4

1 toe garlic (crushed)

1/2 tablespoon mustard
2 tsp sugar (brown)
1 teaspoon chilli powder
Pepper (black, freshly ground)
1 tbsp olive oil
5 pcs chicken lower leg
Preparation
 For the spicy chicken legs with grill marinade, mix the garlic
with the mustard, the brown sugar, the chili powder, a pinch of
salt and freshly ground pepper. Mix with the oil.
Rub in the chicken thighs with the marinade and marinate for 20
minutes.
Put the chicken thighs in the basket and push the basket into the
Hot Air Fryer. Set the timer to 10-12 minutes.
Fry the chicken thighs at 200 ° C until brown. Then lower the
temperature to 150 ° C and fry the chicken thighs for another 10
minutes until they are cooked.
The spicy chicken leg with barbecue marinade with corn salad
and baguette serve.
Tip
Preparation time: 5 minutes + 20 minutes for marinating + 20 minutes in the
Philips Air fryer hot air fryer
Nutritional information

610 kJ / 145 kcal

9 g protein
11 g total fat content
3 g of saturated fatty acids
2 g of carbohydrates
0 g fiber
23. Turkey sliced from the Air fryer
Cooking time: 15 to 30 min
Ingredients
Servings: 4

500 g turkey breast fillet

1 piece of zucchini (small)
2 pcs. Carrots
1 pc paprika (yellow)
1 piece of onion
2 toes of garlic
1-2 teaspoons Maizena
4 tablespoons white wine
2 tablespoons vinegar (up to you if wine, apple or cider
vinegar)
 4 tablespoons of cream fraiche
salt
pepper
1 bunch of parsley
500 g of rice
Paprika powder (sweet or hot to taste)
Preparation

For the turkey-sliced, first prepare the rice according to the

instructions on the package.
Cut the carrots and zucchini into slim slices, dice the peppers.
Put some oil into the hot air fryer. Add the carrots and air fry
them for 5 minutes, then cook the rest of the vegetables and cook
for another 5 minutes.
Add the peeled garlic and the peeled onion into small cubes,
add. Cut the turkey fillet into strips and place in the hot air fryer.
Mix the Maizena with wine and vinegar well and pour over the
turkey meat. Cook for another 10 minutes.
Then refine with crème fraîche and season with paprika, salt
and pepper.
At the end sprinkle with chopped parsley and serve the turkey
with the rice.
Tip
Instead of rice, noodles also go well with turkey.
Nutritional information

Calories 160
% Daily Value
Total Fat 9 g 13%
Saturated fat 3.1 g 15%
Polyunsaturated fat 2.7 g
Cholesterol 57 mg 19%
Sodium 1,096 mg 45%
Potassium 329 mg 9%
Total Carbohydrate 1.8 g 0%
Dietary fiber 0 g 0%
Protein 18 g 36%
Vitamin A 0%
Vitamin C 0%
Calcium 6%
Iron 9%
Vitamin D 0%
Vitamin B-6 0%
Cobalamin 0%
Magnesium 0%
24. Deep Fried Meatballs from the Hot Air Fryer
Cooking time: 15 to 30 min
Ingredients
Servings: 4

750 g Ground meat (mixed)

1 piece of bread (from the previous day)
2 pieces of onions (finely chopped)
1 tbsp parsley (finely chopped)
1 tbsp olive oil
Salt
3 tbsp breadcrumbs
Pepper
Preparation
 For the fried meatballs, soak the Semmelin water and squeeze
out. Knead minced, crushed rolls, chopped onions, parsley and
olive oil to a smooth mass season with salt and pepper.
Create small balls, then roll them in the bread crumbs. Put the
meatballs into the basket of the hot air deep fryer and fry in 200
minutes at 200 ° C (without adding fat).
Serve the fried meatballs while still hot.
Tip
The fried meatballs served with a dipping sauce of your choice.
Nutritional information

Calories 241
% Daily Value
Total Fat 15 G 23%
Saturated Fat 6 G 30%
Polyunsaturated Fat 0.4 G
Monounsaturated Fat 7 G
Trans Fat 0.8 G
Cholesterol 66 Mg 22%
Sodium 73 Mg 3%
Potassium 241 Mg 6%
Total Carbohydrate 0 G 0%
Dietary Fiber 0 G 0%
Sugar 0 G
Protein 24 G 48%
Vitamin A 0%
Vitamin C 0%
Calcium 3%
Iron 12%
Vitamin D 0%
Vitamin B-6 15%
Cobalamin 41%
Magnesium 4%
25. Spicy Meatballs with Fiery Dip
Cooking time: 15 to 30 min
Ingredients

Portions: 5
100 g fried sausages (fresh)
100 g of beef (beefsteak)
70 g breadcrumbs
1 piece of onion (small)
2 toes of garlic
1 piece egg
2 tablespoons parsley (chopped)
2 tbsp oil
salt
pepper
 Tabasco For the fiery dip:
2 pieces of onions
1 piece of peppers (red)
10 tablespoons tomato ketchup
5 pieces Gewürzgurkerl (vegetative fig leaf)
1 Tl mustard
1 pinch of sugar
1 pinch of cayenne pepper
Tabasco
Preparation

Skin the sausages and place in a bowl. Add beef, breadcrumbs

and egg. Peel onions and cut them into fine pieces. Peel garlic
and squeeze it through the garlic press. Wash parsley, drain well
and finely chop.
Add to the bowl and mix well all ingredients. Season well with
salt, pepper and Tabasco. Make small balls (about 20 pieces)
with wet hands. Heat the air fryer and fry the balls for 15 to 20
minutes with regular turning until they are evenly brown. Poke
on toothpicks, place on a plate and serve with the fiery dip.
For the fiery dip, cut onions, cucumbers and pepper in a
lightning cutter. Add the remaining ingredients and stir well.
Season with sugar, cayenne pepper and Tabasco.
Nutritional information

Calories 197
% Daily Value
Total Fat 9 g 13%
Saturated fat 1.4 g 7%
Polyunsaturated fat 4.7 g
Monounsaturated fat 2.2 g
Cholesterol 0 mg 0%
Sodium 550 mg 22%
Potassium 180 mg 5%
Total Carbohydrate 8 g 2%
Dietary fiber 4.6 g 18%
Sugar 1.3 g
Protein 21 g 42%
Vitamin A 0%
Vitamin C 0%
Calcium 2%
Iron 12%
Vitamin D 0%
Vitamin B-6 10%
Cobalamin 25%
Magnesium 4%
26. Duck thighs from the Air Fryer
Cooking time: 30 to 60 min
Ingredients
Servings: 2

2 pcs. Duck legs

1 tsp salt
1 tsp spice mixture (for ducks and geese)
1 tsp olive oil
Preparation

For the duck legs of the Air fryer the duck leg wash and pat dry.
Mix the oil with the salt and the spice mixture and rub the duck
legs around with it.
 Place the spiced duck legs on the rack of the hot air fryer and
cook at 200 ° C in 40 minutes. After 20 minutes, turn the legs
once.
Tip
The duck leg from the Air fryer with red cabbage and dumplings served by
choice.
Nutritional Information

Total Fat 28 g 43%

Saturated fat 10 g 50%
Polyunsaturated fat 3.7 g
Monounsaturated fat 13 g
Cholesterol 84 mg 28%
Sodium 59 mg 2%
Potassium 204 mg 5%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Sugar 0 g
Protein 19 g 38%
Vitamin A 4%
Vitamin C 0%
Calcium 1%
Iron 15%
Vitamin D 0%
Vitamin B-6 10%
Cobalamin 5%
Magnesium 4%
27. Colorful Chicken Pans from the Air Fryer
Ingredients

500 g chopped chicken

2 pck. Vegetables (creamy vegetables), TK
125 ml Crème fine for cooking
4 tbsp soy sauce
Preparation
Cooking time: about 10 minutes /. : Hot / baking time approx. 15 minutes rest
time: about 2 hours

Pickle the chicken with the soy sauce and let stand for 1 - 2
hours.
Heat the air fryer to 180 ° C and add the meat with the soy
sauce. Roast for 5 minutes while stirring between.
Set the Air fryer to 160 ° C. Add the creamy vegetables and
creamy-fines stir well and cook for another 10 minutes. Stir in
 between, so that the sauce is well distributed and nothing gets
dry.
Finally, season to taste and serve.
Nutritional Information

Calories 264
Calories from Fat 138
Total Fat 15.3g 24%
Saturated Fat 4.2g 21%
Polyunsaturated Fat 3.4g
Monounsaturated Fat 6g
Cholesterol 105mg 35%
Sodium 99mg 4%
Potassium 256.5mg 7%
Carbohydrates 0g 0%
Dietary Fiber 0g 0%
Sugars 0g
Protein 29.6g
28. Quick Crunchy Duck on Grilled Vegetables
Ingredients

300 g Duck (s), boneless, seasoned and pre-cooked

3 m. Large Potato (n)
1 Pepper (s), red
1 m. –Large zucchini
1 Onion (n)
2 toe / n garlic
2 tbsp olive oil
1 teaspoon Thyme, dried
1 / 2 tsp Oregano, dried
1 stalk Rosemary, fresh
1 teaspoon Salt, coarse
Pepper, freshly ground
Preparation
Working time: approx. 5 min. / Cooking / baking time: approx. 20 min.
 Peel potatoes and cut into cubes of approx. 1cm. Peel zucchini,
halve and cut into strips about 1 cm wide. Peel the onion, chops
in eighths. Dice the pepper. Of course, instead of the Air fryer,
the recipe can also be prepared in the oven. In the Air fryer,
however, cooking liquid and the duck's fat drips down. The dish
remains low in fat and the vegetables are perfectly grilled.
Add the oil to the bowl, add the chopped garlic and all the
spices, salt and rosemary, and stir briefly. Add vegetables and
mix everything together.
Put the vegetables in the air fryer and put the crunchy duck on
top. At 180 ° C a total of 20 - 25 min. by Cook.
Since the duck is already pre-cooked "ex works", it has the
same cooking point together with the vegetables, resulting in a
delicious dish.
Nutritional Information

Calories 337
% Daily Value
Total Fat 28 g 43%
Saturated fat 10 g 50%
Polyunsaturated fat 3.7 g
Monounsaturated fat 13 g
Cholesterol 84 mg 28%
Sodium 59 mg 2%
Potassium 204 mg 5%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Sugar 0 g
Protein 19 g 38%
Vitamin A 4%
Vitamin C 0%
Calcium 1%
Iron 15%
Vitamin D 0%
Vitamin B-6 10%
Cobalamin 5%
Magnesium 4%
29. Mediterranean meatball
Ingredients

80 g Bread or rolls, stale

100 ml whole milk
1 pinch nutmeg
Shallot (s), finely diced
2 tbsp olive oil
300 g Minced meat, mixed
(S) Egg
1 tbsp Dijon mustard
1 tsp, heaped Paprika (Pimento de la Vera, smoked paprika
powder)
30 g thyme
50 g Parmesan, grated
50 g Tomato (s), dried, finely chopped
1 Lemon (s), of which the abrasion
1 pinch sea-salt
1 pinch pepper from the grinder
Preparation
Working time: approx. 15 min. / Cooking / baking time: approx. 10 min.

Soak the bread or bread roll in milk with a little nutmeg and
then squeeze out.
Sweat the shallots together with the garlic in olive oil and
lightly color, and then set aside to cool.
Mix the minced meat with egg, mustard, paprika, dried
tomatoes, lemon, thyme and milk bread. If the mass is too liquid,
please add some panko or breadcrumbs. Now fold in the
cheese. Spicy up the mixture with salt and pepper and bring to
the desired shape.
Preheat the Air fryer to 180 ° C and grill the Mediterranean
meatballs for about 6 minutes in the Air fryer over medium heat
from each side until golden brown.
Nutritional Information

Amount Per 100 grams

Calories 197
% Daily Value
Total Fat 9 g 13%
Saturated fat 1.4 g 7%
Polyunsaturated fat 4.7 g
Monounsaturated fat 2.2 g
Cholesterol 0 mg 0%
Sodium 550 mg 22%
Potassium 180 mg 5%
Total Carbohydrate 8 g 2%
Dietary fiber 4.6 g 18%
Sugar 1.3 g
Protein 21 g 42%
Vitamin A 0%
Vitamin C 0%
Calcium 2%
Iron 12%
Vitamin D 0%
Vitamin B-6 10%
Cobalamin 25%
 Magnesium 4%

30. Steak Entrecote

Ingredients

4 Steaks (s)
tbsp oil
Salt And Pepper
Preparation

Working time: approx. 5 min. / Cooking / baking time: approx. 9

min.
Brush the steaks with the oil; pour into the air fryer for 4
minutes at 200 ° C, then at 100 ° C for 4 minutes. Season with
 salt and pepper.
The steaks are perfect medium rare, depending on the thickness.
Nutritional Information

Calories 271
% Daily Value
Total Fat 19 g 29%
Saturated fat 8 g 40%
Polyunsaturated fat 0.9 g
Monounsaturated fat 9 g
Cholesterol 78 mg 26%
Sodium 58 mg 2%
Potassium 279 mg 7%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Sugar 0 g
Protein 25 g 50%
Vitamin A 0%
Vitamin C 0%
Calcium 1%
Iron 13%
Vitamin D 1%
Vitamin B-6 25%
Cobalamin 36%
Magnesium 5%

In conclusion

The keto meal plan has many powerful health benefits. Fortunately, more and
more of them are currently coming to light and will be published. A keto
meal plan is a safe way to lose weight and reduce body fat. And it can
increase mental and physical performance and endurance, as the energy
supply of fat metabolism is safer and more even than carbohydrate
metabolism, because this fluctuates quickly and often the blood sugar level.
Fat, on the other hand, is almost always available and burns more slowly.
Energy production in the keto meal plan is similar to conventional primary
energy production from carbohydrates like a coal stove compared to a
campfire.
However, a keto meal plan also has some potential side effects due to the
large change in metabolism, especially at the beginning. However, these can
be managed to a large extent so that just about anyone can benefit from a keto
meal plan throughout their lifetime. The keto meal plan is almost identical to
other strict low carb diets such as strict LCHF or the Atkins diet. The
difference lies in the additionally reduced protein content in the keto meal
plan.
A ketogenic diet provides excellent brain and nerve nutrition. The brain is a
very "hungry" organ and uses a lot of energy around the clock, about 20% of
our daily energy needs even though it only makes up about 2% of our total
body mass! The brain cells cannot feed on fat directly. They use glucose
("glucose") as their energy source or ketone bodies!

The brain "runs" wonderfully under keto bodies, with these it can be
supplied by the body much more reliable than with the quickly consumed and
in the body only very low storable sugar.
Even from many doctors and other health professionals, one usually hears
and reads that the brain needs sugar. His ability to use ketones is not
mentioned and remembered. And if so, then this is usually presented as
something abnormal and avoidable, such as an emergency program in the
context of the "hunger metabolism" or at the most as a medical treatment, and
usually only, "if the drug treatment does not strike".
This is because we've been used to carbs and sugars so naturally for several
decades. When we deliver glucose to the brain via carbohydrates and sugars
in our diet, we are happy to accept them and "unlearn" their ability to
ketolate, i.e. their ability to use ketone bodies for energy, quite quickly. This
is in all likelihood a relic of our long hunter-gatherer history, where sugar
sources were rare and should definitely be used.
But if we reduce the carbohydrates as part of a ketogenic diet, the brain will
run even better and more evenly with ketones. This was a survival necessity
for humans during their evolutionary