The keto diet is a low-carbohydrate diet high in fat and moderate in protein.
Eat a low carb, high fat diet
Breakfast options
- Eggs and pork;
- omelet;
- lunch leftovers;
- creamy coffee;
- A jar of mackerel and a boiled egg mixture;
- Boiled eggs with mayonnaise or butter;
- avocado, salmon and sour cream;
- Low carb sandwiches (see recipe below)
- Oily cheese;
- Boiled eggs mixed with butter, chopped green onions, salt and pepper;
- A piece of brie and ham or salami;
- High-fat yogurt with nuts, seeds and berries.
Dinner and supper
- Meat, fish or chicken dishes with vegetables and greasy 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 good to add fat to the recipe (for example, butter, cream).
- For water or (sometimes) a glass of wine with meals.
Snacks
On a low-carb, high-fat diet, you probably won't want to eat often. Don't be surprised if you don't need snacks anymore. Many people feel better when they eat two or three meals a day. If you need a snack, take it:
- Vegetable cheese or ham (some people even sprinkle butter on the cheese)
- olives;
- nuts;
- Boiled eggs from the refrigerator;
- Canned mackerel in tomato sauce.
Olives and nuts can replace chips while 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.
Eat and dine with friends
- Restaurants: Usually not a problem. You can ask to remove the fries / fries from the salad. Ask for extra fat.
- Fast food: Kebab can be a decent choice (no bread! ). Burgers are generally not a bad choice. Stay away from soft drinks and potatoes. To drink water. Pizza is not forbidden, and the stricter your diet, the less dough you should eat.
- If you severely limit yourself every day, you can relax while visiting. If you are not sure exactly what will be on the table, it is better to eat something at home before leaving.
- Hazelnuts or cheese are a good savior when there is no other choice.
Starting Product List
Print this list and take it to the store:
- butter;
- cream (40% fat);
- sour cream (all);
- eggs;
- Bacon;
- Meat (minced meat, steak, casserole, fillet pieces, etc. );
- Fish (ideal oily fish: salmon or herring);
- Cheese (preferably fatty types);
- Turkish yogurt (10% fat)
- Cabbage (white cabbage, cauliflower, Brussels sprouts, etc. );
- Other vegetables growing on the ground;
- Frozen vegetables (broccoli, spinach, etc. )
- avocado;
- olives;
- Olive oil;
- nuts.
Clean your carpet
Want to increase your chances of success? If you are addicted to sugar, you should avoid (or give up) sugary and starchy or low-fat foods. Among them:
- candy;
- potato chips;
- soft drinks and juices;
- margarine;
- all kinds of sugar;
- bread;
- Wheat flour;
- pasta;
- rice;
- potato;
- dry breakfast;
- Anything that says "low fat" or "fat free";
- Ice cream;
- Cookies.
Why not now?
The snake in heaven
Be very skeptical of special "low carb" foods such as 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 that you have read the label carefully.
What about low-carb bread? Be careful, if it is cooked with grain, it does not mean that it is low in carbohydrates. But some fugitives are still trying to position it as a low-carb product.
Low-carbohydrate chocolate is usually packed with sugar alcohols, which the manufacturer does not consider to be carbohydrates. However, about half of these carbohydrates can be absorbed and raise blood sugar and insulin levels. The remaining carbohydrates will fall into the large intestine, which can cause gas and diarrhea. In addition, any sweetener can support sugar cravings.