The keto diet is a low carb diet that is high in fat and moderate in protein.
Eating a diet low in carbohydrates, high in fat
Breakfast options
- Eggs and bacon?
- Omelette;
- Dinner leftovers.
- Coffee with cream;
- A jar with a mixture of mackerel and boiled eggs.
- Boiled eggs with mayonnaise or butter.
- Avocado, salmon and sour cream.
- Low carb sandwich (see recipe below)
- Buttered cheese;
- Boiled eggs mixed with butter, finely chopped spring 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.
- Cooked dishes, soups or pots made from 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 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 probably won't want to eat often. Do not be surprised if you no longer need snacks. Many people feel great eating two or three meals a day. If you need a snack, then get:
- Cheese or ham 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 potato chips when watching TV. If you feel hungry between meals, do not eat enough fat. Do not be afraid of him. Eat as much fat as you need to feel full.
Food and dining with friends
- Restaurants: Not usually a problem. You can ask for the potatoes / potatoes to be excluded from the salad. Ask for extra oil.
- Fast food: Kebab can be a decent choice (without bread! ). Burgers are generally not a bad choice. Avoid soft drinks and potatoes. They drink water. Pizza is not forbidden and the stricter the diet, the less dough you should eat.
- If you strictly 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 leaving.
- Nuts or cheese are good saviors when there are no other options.
List of starting products
Print this list and take it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole)?
- Eggs;
- Bacon;
- Meat (minced meat, steaks, stew, pieces of fillet, etc. )
- Fish (ideally 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 the ground.
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- Olives;
- Olive oil;
- NUTS.
Clean your closet
Do you want to increase your chances of success? If you are addicted to sugar, you should throw away (or give) sugary and starchy or low fat foods. Between them:
- Candy;
- Potato chips;
- Soft drinks and juices.
- Margarine;
- Sugar of all kinds.
- Bread;
- Wheat flour;
- Pasta;
- Rice;
- Potato;
- Dry mornings;
- 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, such as 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.
How about low carb bread? Be careful, if it is cooked with cereals, it does not mean that it has a low carbohydrate content. But some dodgers are still trying to position it as a low-carb product.
Chocolate with low carbohydrates 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 remaining carbohydrates will end up in the large intestine, which can lead to gas and diarrhea. In addition, any sweetener can support the craving for sugar.