The keto diet is a low-carbohydrate, high-protein, low-protein diet.
Low carb, high fat diet
Breakfast options
- Eggs and bacon;
- Omelet;
- Leftovers from dinner;
- Coffee with cream;
- A 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)
- Cheese with butter;
- 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 dinner
- Meat, fish or chicken dishes with vegetables and fatty sauce. There are many alternatives to potatoes, such as mashed cauliflower.
- Stews, soups or pans made from low-carb ingredients.
- You can use most common recipes by replacing or eliminating carbohydrate-rich foods. It is also a good idea to add fats (eg butter, cream) to the recipe.
- 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 don’t need snacks anymore. Many people feel great if they eat two or three meals a day. If you need a snack, take:
- Cheese or ham with vegetables (some even spread butter on cheese)
- Olives;
- Nuts;
- 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 not eating enough fat. Don't be afraid of him. Eat as much fat as you need to feel full.
Eating and dinner with friends
- Restaurants: Usually not a problem. You can ask for french fries / fries to be excluded from the salad. Request extra oil.
- Fast food: Kebabs can be a decent option (no bread! ). Burgers are generally not a bad option. Avoid soft drinks and potatoes. Drink water. Pizza is not forbidden, and the stricter the diet, the less dough you should eat.
- If you severely limit yourself every day, then you can relax when you 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, goulash, fillet pieces, etc. );
- Fish (ideally oily fish: salmon or herring);
- Cheese (preferably fatty);
- Turkish yogurt (10% fat)
- Cabbage (white cabbage, cauliflower, Brussels sprouts, etc. );
- Other vegetables growing above ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- Olives;
- Olive oil;
- Nuts.
Clean your pantry
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. Among them:
- Candy;
- Chips;
- Non-alcoholic beverages and juices;
- Margarine;
- Sugar of all kinds;
- bread;
- Wheat flour;
- So what;
- rice;
- Potato;
- Breakfast cereals;
- Anything that says "low fat" or "no fat";
- Ice cream;
- Cookies.
Why don't you do it now?
A snake in paradise
Be very skeptical of special low-carb foods such as pasta or chocolate. It won't help you in any way, tk. prevent weight loss. They are usually full of carbohydrates and this can be concluded if you read the label carefully.
How about low carb bread? Be careful, if it is baked with cereals, it does not mean that it has few carbohydrates. But some refugees are still trying to position it as a low-carb product.
Low-carbohydrate 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 carbs will end up in the colon, which can lead to gas and diarrhea. In addition, any sweetener can support the desire for sugar.