The keto diet is a low-carb diet that is high in fat and moderate in protein.
Eating a low carbohydrate, high fat diet
Breakfast options
- Eggs and bacon;
- Omelette;
- Dinner leaves;
- Coffee with cream;
- 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)
- Butter cheese;
- 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 supper
- Meat, fish or chicken dishes with fatty vegetables and sauces. There are many alternatives to potatoes, such as mashed cauliflower.
- Stews, soups, or casseroles made from low-carb ingredients.
- You can use most of the usual recipes by replacing or removing foods rich in carbohydrate. It is also a good idea to add fats to the recipe (eg butter, cream).
- Drink water or (sometimes) a glass of wine with your meal.
Snacks
On 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 eating two or three meals a day. If you need a snack, take it:
- Cheese or ham with vegetables (some people even spread butter on the cheese)
- Olives;
- Nuts;
- Boiled egg from the fridge;
- Canned mackerel in tomato sauce.
Olives and nuts can replace chips when you are watching TV. If you feel hungry between meals, you are not eating enough fat. Do not be afraid of it. Eat as much fat as you need to feel full.
Eating and eating with friends
- Restaurants: Not usually a problem. You can ask to exclude the fries / fries from the salad. Ask for extra oil.
- Fast food: Kebab can be a decent option (without bread! ). Burgers are usually not a bad choice. Avoid soft drinks and potatoes. Drink water. Pizza is not forbidden, and for their stricter diets, the less dough you should eat.
- If you put a lot of restraint on yourself every day, then you can relax yourself when you visit. If you are not sure what exactly will be on the table, it is best to eat something at home before you leave.
- Nuts or cheese are good saviors when there are no other options.
Initial Product List
Print this list and take it to the store:
- Im;
- Cream (40% fat);
- Sour cream (all);
- Eggs;
- bagún;
- Meat (minced meat, steaks, stew meat, fillet pieces, etc. );
- Fish (ideally oily fish: salmon or herring);
- Cheese (preferably fatty types);
- 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 up your warranty
Want to increase your chances of success? If you are addicted to sugar, you should consume (or give away) sugary and starchy foods or low-fat foods. Amongst:
- Candy;
- Crisps;
- Soft drinks and juices;
- Margarine;
- Sugar of all kinds;
- On the;
- Wheat flour;
- pasta;
- Rice;
- Potatoes;
- dry breakfast;
- Anything that says "low fat" or "no fat";
- Ice cream;
- Cookies.
Why not do it now?
Snake in Paradise
Be very skeptical about special "low carb" foods like pasta or chocolate. They will not help you in any way, tk. weight loss prevention. They are usually full of carbohydrates and can be said if you read the label carefully.
What about low-carb bread? Be careful, if it's baked with grains, it does not mean it is low in carbs. But some dodgers are still trying to position it as a low-carb product.
Low-carb 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 rest of the carbohydrates will end up in the colon, which can cause gas and diarrhea. In addition, any sweetener can support sugar cravings.