The keto diet is a low-carb diet that is moderately high in fat and protein.
Eat a low-carbohydrate, high-fat diet
Breakfast selection
- Eggs and bacon;
- Elbow;
- Dinner leftovers;
- Coffee with cream;
- A jar of mackerel and boiled egg mixture;
- Hard-boiled eggs with mayonnaise or butter;
- Avocado, salmon and sour cream;
- Low-carb bread (see recipe below)
- Butter cheese;
- Boiled eggs mixed with butter, chopped green onions, salt and pepper;
- A 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 sauces. There are many alternatives to potatoes, such as mashed cauliflower.
- Stews, soups or casseroles are made with low-carb ingredients.
- You can use most conventional recipes by substituting or eliminating carbohydrate-rich foods. You should also add fat to the recipe (eg butter, cream).
- Drink water or (sometimes) a glass of wine with your meal.
Snacks
Following 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, then:
- Cheese or ham with vegetables (some people even butter the cheese)
- Olives;
- Nuts;
- A hard-boiled egg from the refrigerator;
- Canned mackerel with tomato sauce.
Olives and nuts can replace chips when watching TV. If you feel hungry between meals, you're not eating enough fat. Don't be afraid of him. Eat as much fat as you need to feel full.
Eating with friends
- Restaurant: Usually not an issue. You can ask to exclude fries/chips from the salad. Ask for more oil.
- Fast food: Kebab can be a good option (no bread! ). The burgers are generally not a bad choice. Avoid soft drinks and potatoes. Drink water. Pizza is not banned, and the more strict you are on a diet, the less flour you should eat.
- If you severely restrict yourself from day to day, then you can feel free to go to the doctor. If you are not sure what will be on the table, it is better to eat something at home before leaving.
- Nuts or cheese are good saviors when there is no other option.
List of products for beginners
Print this list and bring it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole);
- Egg;
- Bacon;
- Meat (mince, steak, casserole, 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 ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- Olives;
- Olive oil;
- Nuts.
Clean up your pantry
Want to increase your chances of success? If you have a sugar addiction, you should throw away (or give away) sugary and starchy or low-fat foods. Among them:
- Candy;
- French fries;
- Soft drinks and juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Flour;
- Pasta;
- Rice;
- Potato;
- Dry breakfast;
- Anything that says "low-fat" or "fat-free";
- Cream;
- Cookies.
Why not do it now?
Serpent in Paradise
Be extremely skeptical of particularly "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 toasted with grains, that doesn't mean it's low in carbs. But some dodgers are still trying to position it as a low-carb product.
Low-carb chocolate is often high in sugar alcohols, which manufacturers don't consider carbohydrates. But about half of these carbohydrates can be absorbed, raising blood sugar and insulin levels. The rest of the carbohydrates end up in the colon, which can lead to bloating and diarrhea. Additionally, any sweetener can support sugar cravings.