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 with a mixture of mackerel and boiled eggs;
- Eggs boiled with mayonnaise or butter;
- Avocado, salmon and sour cream;
- Low carb sandwiches (see recipe below)
- Butter coated cheese;
- Boiled eggs mixed with butter, chopped green onions, salt and pepper;
- A piece of brie and a bacon or sausage;
- High 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.
- Decoction, soup or casserole made from low carb ingredients.
- You can use most common recipes by substituting or removing carbohydrate-rich foods. It is 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 will not want to eat often. Do not be surprised if you no longer need a snack. Many people feel good eating two or three meals a day. If you need a snack, then get:
- Cheese or bacon with vegetables (some people even spread butter on the cheese)
- Olives;
- 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.
Dining and dinner with friends
- Restaurants: Usually not a problem. You can ask for chips / chips to be excluded from the salad. Ask for extra oil.
- Fast food: Kebabs can be a good option (without bread! ). Burgers are generally not a bad option. Avoid soft drinks and potatoes. Drink water. Pizza is not forbidden and the stricter your diet, the less dough you should eat.
- If you limit yourself every day, then you can relax 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 you leave.
- Nuts or cheese are good saviors when there are no other options.
List of initial products
Print this list and send it to the store:
- Butter;
- Cream (40% fat);
- sour cream (whole);
- Eggs;
- bacon;
- Meat (minced meat, steak, stew, 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 on the ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- Olives;
- Olive oil;
- Nuts.
Clean your pantry
Do you want to increase your chances of success? If you are addicted to sugar, you should skip (or give) sugary and starchy or low-fat foods. Among them:
- Candy;
- Chips;
- Refreshing drinks and juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Wheat flour;
- Macaroni;
- Rice;
- Potatoes;
- Dry breakfasts;
- Anything that says "low fat" or "no fat";
- Ice cream;
- Biscuits.
Why not do it now?
The 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.
What about bread with fewer carbs? Be careful, if it is baked with grains, it does not mean that it is low in carbohydrates. But some avoiders are still trying to position it as a low-carb product.
Low carb chocolates are usually full of sugar alcohols, which the manufacturer does not consider 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 cravings for sugar.