The keto diet is a low carb diet that is high in fat and moderate in protein.
Eat a low -carbohydrate, high -fat diet
Breakfast options
- Eggs and bacon;
- Omelette;
- The rest of the dinner;
- Coffee with cream;
- A jar of mackerel and boiled egg mixture;
- Boiled eggs with mayonnaise or butter;
- Avocado, salmon and sour cream;
- Low carb sandwich (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 vegetables and fatty sauces. There are many alternatives to potatoes, such as mashed cauliflower.
- Stews, soups or casseroles made from low -carbohydrate ingredients.
- You can use most common recipes by substituting or discarding carbohydrate -rich foods. It’s also a good idea to add fat to recipes (e. g. butter, cream).
- Drink water or (sometimes) a glass of wine with your meal.
Snacks
On a low -carb, high -fat diet, you may not want to eat as often. Don’t be surprised if you no longer need snacks. Many people enjoy eating two or three meals a day. If you need a snack, then take:
- Cheese or ham with vegetables (some people also put butter on the cheese)
- olive;
- nuts;
- Boiled eggs from the refrigerator;
- Canned mackerel in tomato sauce.
Olives and nuts can replace chips while 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 dine with friends
- Restaurant: Usually not a problem. You can ask for fries / french fries to be excluded from the salad. Ask for extra oil.
- Fast food: Kebabs can be a good option (no bread! ). Burgers are usually not a bad choice. Avoid soft drinks and potatoes. Drinking water. Pizza is not forbidden, and the stricter you diet, the less dough you have to eat.
- If you limit yourself on a daily basis, then you can relax when you go visiting. If you’re not sure what exactly will be on the table, it’s best to eat something at home before going out.
- Beans or cheese are a good savior when there is no other option.
Starter Product List
Print this list and take it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole);
- Eggs;
- Bacon;
- Meats (minced meat, steaks, boiled meats, fillet pieces, etc. );
- Fish (ideally oily fish: salmon or herring);
- Cheese (preferably fat type);
- Turkish Yogurt (10% fat)
- Cabbage (white cabbage, cauliflower, Brussels sprouts, etc. );
- Other vegetables that grow on the ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- olive;
- Olive oil;
- Peanuts.
Clean your pantry
Want to increase your chances of success? If you are addicted to sugar, you should throw away (or give up) sugary and starchy or low -fat foods. Among them:
- candy;
- Potato chips;
- Soft drinks and juices;
- Margarine;
- Sugar of all kinds;
- roti;
- Wheat flour;
- Pasta;
- Rice;
- potatoes;
- Dry breakfast;
- Anything that says "low fat" or "no fat";
- Ice cream;
- biscuits.
Why not do it now?
Snakes in Heaven
So be very skeptical about "low carb" delicacies like pasta or chocolate. They will not help you in any way, tk. prevent weight loss. They are usually full of carbs and you can tell if you read the label carefully.
What about low carb bread? Be careful, if it’s baked with cereal, it doesn’t mean it’s low in carbs. But some shoppers are still trying to position it as a low -carb product.
Low -carb chocolate is usually full of sugar alcohols, which manufacturers do not consider 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.