The keto diet is a diet low in carbohydrates, high in fat, and moderate in protein.
Eat a diet low in carbohydrates and high in fat
Breakfast options
- Eggs and bacon;
- Omelette;
- Leftovers from dinner;
- Coffee with cream;
- A jar of a mixture of mackerel and hard-boiled eggs;
- hard-boiled eggs with mayonnaise or butter;
- Avocado, salmon and sour cream;
- Low Carb Sandwiches (see recipe below)
- Butter cheese;
- hard-boiled eggs mixed with butter, chopped green onions, salt and pepper;
- A piece of brie and a ham or salami;
- High fat yogurt with nuts, seeds and berries.
Lunch and supper
- Meat, fish or chicken dishes with vegetables and fatty sauce. There are many alternatives to potatoes, such as mashed cauliflower.
- Stews, soups or casseroles made with low-carb ingredients.
- You can use most of the usual recipes by replacing or removing foods high in carbohydrates. It is also a good idea to add fat to the recipe (eg butter, cream).
- Drink water or (sometimes) a glass of wine with your meal.
Snacks
With a diet that is low in carbohydrates and high in fat, you probably won't want to eat often. Don't be surprised if you don't need snacks anymore. Many people feel good about eating two or three meals a day. If you need a snack, take:
- Cheese or ham with vegetables (some people even spread butter on the cheese)
- Olives;
- Nuts;
- A soft-boiled egg from the refrigerator;
- Canned mackerel in tomato sauce.
Olives and nuts can substitute for crisps when watching TV. If you are 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
- Restaurants: generally not a problem. You can request that fries / fries be excluded from the salad. Ask for additional oil.
- Fast food: Kebab can be a decent option (no bread! ). Burgers are usually not a bad option. Avoid carbonated drinks and potatoes. Drink water. Pizza is not prohibited, and the more you follow a strict diet, the less dough you should eat.
- If you severely restrict yourself every day, you can relax when you go to visit. If you are not sure what exactly will be on the table, it is best to eat something at home before you go.
- Nuts or cheese are good savers when there are no other options.
Starter Product List
Print out this list and take it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole);
- Eggs;
- Bacon;
- Meat (minced meat, steaks, stewing meat, pieces of tenderloin, 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. )
- Attorney;
- Olives;
- Olive oil;
- Nuts.
Clean out your pantry
Want to increase your chances of success? If you are addicted to sugar, you should throw out (or give away) sugary and starchy or low-fat foods. Among them:
- Candy;
- Potato crisps;
- Soft drinks and fruit juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Wheat flour;
- Pasta;
- Rice;
- Potato;
- Dry breakfasts;
- Anything that says "low fat" or "no fat";
- Ice cream;
- Biscuits.
Why not do it now?
Snake in paradise
Be very skeptical of special 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 is cooked with cereals, that does not mean that it is low in carbohydrates. 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 those carbohydrates can be absorbed, which increases blood sugar and insulin levels. The rest of the carbohydrates will end up in the colon, which can lead to gas and diarrhea. Plus, any sweetener can promote sugar cravings.