The keto diet is a low-carb, high-fat, moderate-protein diet.
Eat a low-carb, high-fat diet
Breakfast options
- Eggs and bacon;
- Omelette;
- leftovers from dinner;
- Coffee with cream;
- A jar of mackerel and hard-boiled egg mixture;
- Hard-boiled eggs with mayonnaise or butter
- Avocado, salmon and sour cream
- Low-carb sandwiches (see recipe below)
- butter cheese;
- Hard-boiled eggs mixed with butter, chopped green onions, salt and pepper;
- A piece of brie and a ham or salami;
- High-fat yogurt with nuts, seeds and berries.
Dinner and dinner
- Meat, fish or chicken dishes with vegetables and a fatty sauce. There are many alternatives to potatoes, such as mashed cauliflower.
- Stews, soups or casseroles made with low-carb 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 (e. g. butter, cream) to the recipe.
- Drink water or (sometimes) a glass of wine with your meal.
Snacks
With 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 about 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;
- Peanuts;
- A boiled egg from the refrigerator;
- Canned mackerel in tomato sauce.
Olives and nuts can replace chips when watching TV. If you are hungry between meals, you are not eating enough fat. Don't be afraid of him. Eat all the fat you need to feel full.
Eat and dine with friends
- Restaurants: usually not a problem. You can ask for the chips / 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 sodas and potatoes. Drink water. Pizza is not forbidden and the more you follow a strict diet, the less dough you should eat.
- If you limit yourself severely every day, you can relax when you go to visit. If you're not sure what exactly will be on the table, it's best to have a bite to eat at home before you leave.
- Nuts or cheese are good saviors when there are no other options.
Initial product list
Print this list and bring it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole);
- Egg;
- Bacon;
- Meat (minced meat, steaks, stewed meat, fillet pieces, etc. );
- Fish (ideal fatty 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;
- Peanuts.
Clean your pantry
Do you want to increase your chances of success? If you are addicted to sugar, you should throw out (or give away) sugary and starchy or low-fat foods. Between them:
- Candy;
- Chips;
- Soft drinks and fruit juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Wheat flour;
- Pasta;
- Rice;
- Potato;
- Dry breakfasts;
- Anything that says "low fat" or "fat free";
- Ice-cream;
- Cookies.
Why not do it now?
Snake in paradise
Be very skeptical of special "low carb" foods like pasta or chocolate. They won't help you in any way, tk. prevent weight loss. They are usually full of carbohydrates and you can understand this if you read the label carefully.
How about low carb bread? Be careful, if it's cooked with grains, it doesn't mean it's low in carbohydrates. But some dodgers are still trying to position it as a low-carb product.
Low-carb chocolate is usually filled with 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. Plus, any sweetener can support sugar cravings.