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 bacon;
- Omelette;
- Leftover food;
- Coffee with cream;
- A glass with a mixture of mackerel and boiled eggs;
- Boiled eggs with mayonnaise or butter;
- Avocado, salmon, and sour cream;
- Low carb sandwiches (see recipe below)
- Butter cheese;
- 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 supper
- Meat, fish or chicken dishes with vegetables and fatty sauce. There are many alternatives to potatoes, such as cauliflower puree.
- Stews, soups or casseroles made from low-carbohydrate ingredients.
- You can use most of the common recipes by replacing or eliminating foods high in carbohydrates. It is also a good idea to add fats (e. g. butter, cream) to the recipe.
- Have water or (sometimes) a glass of wine with your meal.
Snacks
If you are on a low-carb, high-fat diet, you probably won't want to eat often. Don't be surprised if you run out of snacks. Many people feel great after eating two or three meals a day. When you need a snack, take:
- Cheese or ham with vegetables (some even put 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 consuming too little fat. Do not be afraid of him. Eat as much fat as you need to feel full.
Eating and eating with friends
- Restaurants: Usually not a problem. You can request that the fries / fries be excluded from the salad. Ask for additional oil.
- Fast food: kebabs can be a decent option (no bread! ). Burgers, in general, are not a bad option. Avoid soft drinks and potatoes. Drinking water. Pizza is not prohibited, and the more strict your diet, the less batter you should eat.
- If you limit yourself a lot each day, a visit can help you relax. If you're not sure what exactly is on the table, better eat at home before you leave.
- Nuts or cheese are great saviors when there are no other options.
Starter product list
Print out this list and bring it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole);
- Eggs;
- Bacon;
- Meat (minced meat, steaks, stew meat, 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 the ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- Olives;
- Olive oil;
- Nuts.
Clean up your pantry
Would you like to increase your chances of success? If you are addicted to sugar, throw away (or give away) foods that are sugary, starchy, or low in fat. Among them:
- Candy;
- Potato Chips;
- Soft drinks and juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Wheat flour;
- Pasta;
- Rice;
- Potato;
- Dry breakfast;
- Anything that says "low fat" or "no fat";
- Ice cream;
- Cookies.
Why not now?
Snake in paradise
Be very skeptical about special "low-carb" foods such as pasta or chocolate. They will in no way help you 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 cereals, it doesn't mean it's low in carbohydrates. But some crooks are still trying to position it as a low-carb product.
Low-carb chocolate is usually full of sugar alcohols, which the manufacturer doesn't consider carbohydrates. But about half of those carbohydrates can be absorbed, which increases blood sugar and insulin levels. The rest of the carbohydrates end up in the colon, which can lead to gas and diarrhea. In addition, any sweetener can support sugar cravings.