The keto diet is a low-carb diet that is high in fat and moderate protein.
Eat a low-carb, high-fat diet
Breakfast options
- Eggs and pork;
- Omelet;
- leftover dinner;
- Coffee with cream;
- A bottle of mackerel and hard-boiled egg mixture;
- Hard-boiled eggs with mayonnaise or butter;
- Avocado, salmon and sour cream;
- Low-carb sandwich (see recipe below)
- butter cheese;
- Hard-boiled eggs are mixed with butter, chopped scallions, salt and pepper;
- A piece of brie and 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 from low-carb ingredients.
- You can use most regular recipes by replacing or eliminating carbohydrate-rich foods. It's also a good idea to add fat to the recipe (eg butter, cream).
- Drink water or (sometimes) a glass of wine with your meal.
Snack
On a low-carb, high-fat diet, you may not want to eat as often. Don't be surprised if you no longer need a snack. Many people enjoy eating two or three times a day. If you need a snack, then take:
- Cheese or ham with vegetables (some people even butter the cheese)
- Olive;
- Crazy;
- Hard-boiled eggs 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.
Eat and eat with friends
- Restaurant: Usually no problem. You can ask for hash browns/fries to be removed from the salad. Ask for extra oil.
- Fast food: Kebabs can be a decent option (without the bread! ). Burgers are generally not a bad choice. Avoid fizzy drinks and potatoes. Drink water. Pizza is not forbidden, and the stricter your diet, the less dough you will have to eat.
- If you are very restrictive on a daily basis, then you can relax when you go on a visit. If you're not sure what exactly will be on the table, it's best to eat something at home before leaving.
- Nuts or cheese are good saviors when there are no other options.
Starter Product List
Print this list and take it to the store:
- Butter;
- Cream (40% fat);
- sour cream (whole);
- Egg;
- Smoked pork;
- Meat (minced meat, steak, stewed meat, fillet cuts, etc. );
- Fish (ideal 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;
- Olive;
- Olive oil;
- Crazy.
Clean your kitchen
Want to increase your chances of success? If you are addicted to sugar, you need to get rid of (or give up) sugary and starchy or low-fat foods. Among them:
- Candy;
- Potato chips;
- Soft drinks and juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Flour;
- Some kind of spaghetti;
- Rice;
- Potato;
- dry breakfast;
- Anything that says "low fat" or "no fat";
- Ice cream;
- Cake.
Why not do it now?
Snake in heaven
Very skeptical about specialty "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 tell if you read the label carefully.
How about low-carb bread? Be careful, if it's baked with whole grains, it doesn't mean it's low in carbohydrates. But some evaders are still trying to position it as a low-carb product.
Low-carb chocolate is usually full of sugar alcohols, which manufacturers don't consider carbohydrates. But about half of these carbohydrates can be absorbed, increasing blood sugar and insulin levels. The rest of the carbohydrates will end up in the large intestine, which can cause gas and diarrhea. Plus, any sweetener can support sugar cravings.