The keto diet is a low-carb diet that is high in fat and moderate in protein.
Eating a diet low in carbohydrates and high in fat
Breakfast options
- Eggs and bacon;
- Omelette;
- 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 sandwiches (see recipe below)
- Buttered cheese;
- Boiled eggs mixed with butter, chopped green onions, salt and pepper;
- A piece of brie and a ham or salami;
- High fat yoghurt 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 mashed cauliflower.
- Stews, soups, or casseroles made from low-carb ingredients.
- You can use most of the usual recipes by replacing or removing carbohydrate-rich foods. It's also a good idea to add fats to the recipe (e. g. butter, cream).
- Drink water or (sometimes) a glass of wine with your meal.
Snacks
On a low-carb, high-fat diet, you probably won't want to eat often. Don't be surprised if you no longer need snacks. Many people feel great eating two or three meals a day. If you need a snack, then take:
- Cheese or ham with vegetables (some people even spread butter on the cheese)
- Olives;
- Nuts;
- A boiled egg from the refrigerator;
- 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. Don't be afraid of him. Eat as much fat as you need to feel full.
Eating and dining with friends
- Restaurants: Not usually a problem. You can ask the fries / fries to be excluded from the salad. Ask for extra oil.
- Fast food: Kebab can be a decent option (no bread! ). Burgers are generally not a bad option. Avoid soft drinks and potatoes. Drink water. Pizza is not forbidden, and the stricter you diet, the less dough you should eat.
- If you severely restrict yourself every day, then you can relax yourself when you go to visit. If you are not sure what exactly will be on the table, it is better to eat something at home before leaving.
- Nuts or cheese are good saviors when there are no other options.
Starter Product List
Print this list and take it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole);
- Eggs;
- Bacon;
- Meat (minced meat, steaks, stew meat, fillet pieces, etc. );
- Fish (ideally oily fish: salmon or herring);
- Cheese (preferably fatty varieties);
- Turkish yogurt (10% fat)
- Cabbage (white cabbage, cauliflower, Brussels sprouts, etc. );
- Other vegetables that grow above the ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- Olives;
- Olive oil;
- Nuts.
Clean up your pantry
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 breakfasts;
- Anything that says "low fat" or "no fat";
- Ice cream;
- Cookies.
Why not do it now?
Serpent in Paradise
Be very skeptical about 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 tell if you read the label carefully.
How about low-carb bread? Be careful, if it's baked with grains, it doesn't mean it's low in carbs. 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. But about half of these carbohydrates can be absorbed, raising 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.