The keto diet is a low-carbohydrate 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;
- Omelet;
- Leftovers from dinner;
- 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)
- Cheese with butter;
- 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 dinner
- Dishes with meat, fish or chicken with vegetables and greasy sauce. There are many alternatives to potatoes, such as cauliflower puree.
- Stews, soups or stews made from low-carb ingredients.
- You can use most of the usual recipes by replacing or eliminating foods rich in carbohydrates. It is also a good idea to add fat to the recipe (eg butter, cream).
- Drink water or (sometimes) a glass of wine with your food.
Snacks
With a low-carb, high-fat diet, you may not want to eat often. Don't be surprised if you don't need snacks anymore. Many people feel great eating two or three meals a day. If you need a snack, take:
- Cheese or ham with vegetables (some people even spread butter on the cheese)
- Olives;
- Nuts;
- 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 dinner with friends
- Restaurants: Usually not a problem. You can ask for 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. I drink water. Pizza is not forbidden and the stricter the diet, the less dough you should eat.
- If you limit yourself a lot every day, then you can relax when you visit. If you are not sure what exactly will be on the table, you better eat something at home before you leave.
- Nuts or cheese are good saviors when there are no other options.
Start list of products
Print this list and take it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole);
- Eggs;
- Bacon;
- Meat (minced meat, steaks, stew, pieces of fillet, 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 ground;
- Frozen vegetables (broccoli, spinach, etc. )
- avocado;
- Olives;
- Olive oil;
- nuts.
Clean your closet
Do you want to increase your chances of success? If you are addicted to sugar, you should discard (or give away) sugary, starchy, or low-fat foods. Between them:
- Candy;
- Potato chips;
- Soft drinks and juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Wheat flour;
- pasta;
- Rice;
- potatoes;
- Dry snacks;
- Anything that says "low fat" or "low fat";
- Ice cream;
- Cookies.
Why not do it now?
Snake in paradise
Be very skeptical about special low-carb foods such as pasta or chocolate. They will not help you in any way, becauseprevent weight loss. They are usually full of carbohydrates and you can find out if you read the label carefully.
How about low carb bread? Be careful, if it is roasted with beans, it does not mean that it is low in carbohydrates. But some tricksters are still trying to position it as a low-carb product.
Low-carbohydrate 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 remaining carbohydrates will get into the colon, which can lead to gas and diarrhea. In addition, any sweetener can help the desire for sugar.