The keto diet is a low carbohydrate diet that is high in fat and moderate in protein.
Eat a diet low in carbohydrates, high in fat
Breakfast options
- Egg and bacon;
- Omelet;
- dinner leftovers;
- Coffee with cream;
- A jar of a mixture of mackerel and boiled eggs;
- Boiled eggs with mayonnaise or butter;
- Avocado, salmon and sour cream;
- Low-carb sandwich (see recipe below)
- Butter cheese;
- Boiled eggs mixed with butter, chopped green onions, salt and pepper;
- A piece of brie and a ham or salami;
- Fat yogurt with nuts, seeds and berries.
Dinner and supper
- Meat, fish or chicken dishes with vegetables and fatty sauce. There are many alternatives to potatoes, such as cauliflower puree.
- Casseroles, soups or stews made from low-carbohydrate ingredients.
- You can use most of the usual recipes by substituting or removing carbohydrate-rich foods. It is also a good idea to add fats to the recipe (eg butter, cream).
- Drink water or (sometimes) a glass of wine with your meal.
Snacks
On a low carb, high fat diet you probably will not eat often. Do not be surprised if you no longer need snacks. Many people enjoy eating two or three meals a day. If you need a snack, take:
- Cheese or ham with vegetables (some even spread butter on the cheese)
- Olive;
- Nuts;
- A boiled egg from the fridge;
- Canned mackerel in tomato sauce.
Olives and nuts can replace chips when watching TV. If you feel hungry between meals, you are not eating enough fat. Do not be afraid of him. Eat as much fat as you need to feel full.
Eat and dine with friends
- Restaurants: Usually not a problem. You can ask for french fries / french fries excluded from the salad. Ask for extra oil.
- Fast food: Kebabs can be a decent option (no bread! ). Burgers are generally not a bad option. Avoid sodas and potatoes. Drink water. Pizza is not banned, and the stricter you diet, the less dough you should eat.
- If you strongly limit yourself every day, then you can relax when you go on a visit. If you are not sure what exactly is on the table, it is better to eat something at home before you leave.
- Nuts or cheese are good saviors when there are no other options.
Starts product list
Print this list and take it to the store:
- Butter;
- Cream (40% fat);
- sour cream (hel);
- Egg;
- Bacon;
- Meat (minced meat, steaks, stews, fillets, etc. );
- Fish (ideally fatty fish: salmon or herring);
- Cheese (preferably fatty varieties);
- Turkish yogurt (10% fat)
- Cabbage (white cabbage, cauliflower, Brussels sprouts, etc. );
- Other vegetables growing above ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- Olive;
- Olive oil;
- Nuts.
Clean up your pantry
Do you want to increase your chances of success? If you are addicted to sugar, you should throw away (or give away) sugary and starchy or low fat foods. Among them:
- Candy;
- Potato chips;
- Soft drinks and juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Wheat flour;
- Pasta;
- Rice;
- Potato;
- Dry breakfast;
- Anything that says "low fat" or "no fat";
- Ice cream;
- Cookies.
Why not do it now?
Slang in paradise
Be very wary of special "low-carb" foods like pasta or chocolate. They will not help you in any way, tk. prevent weight loss. They are usually full of carbohydrates and you can feel if you read the label carefully.
What about low carb bread? Be careful if it is baked with kernels, it does not mean it is low in carbohydrates. But some dodgers are still trying to position it as a low-carb product.
Low-carb chocolate is usually full of sugar alcohols, which the manufacturer does not consider to be carbohydrates. However, about half of these carbohydrates can be absorbed, which increases blood sugar and insulin levels. The rest of the carbohydrates will end up in the colon, which can lead to gas and diarrhea. In addition, any sweetener can support sugar cravings.