The keto diet is a low-carb diet that is high in fat and moderate in protein.
low carbohydrate, high fat diet
breakfast options
- eggs and pork;
- omelet;
- dinner leftovers;
- 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)
- 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.
dinner and dinner
- Meat, fish or chicken dishes with vegetables and fatty sauces. There are many alternatives to potatoes, such as mashed cauliflower.
- Stew, soup or casserole made with low-carb ingredients.
- You can use most common recipes by replacing or eliminating carbohydrate-rich foods. It's also a good idea to add fat to the recipe (eg butter, cream).
- Drink water or (sometimes) a glass of wine with your meal.
Breakfast
On a low-carb, high-fat diet, you probably won't want to eat too often. Don't be surprised if you no longer need snacks. Many people feel great by eating two or three meals a day. If necessary, take:
- Cheese or ham with vegetables (some people even spread butter on the cheese)
- olives;
- nuts;
- boiled egg from the refrigerator;
- Canned mackerel in tomato sauce.
Olives and nuts can replace chips while watching TV. If you feel hungry between meals, you're not eating enough fat. Don't be afraid of that. Eat only as much fat as you need to feel full.
Eating and Eating with Friends
- Restaurants: Usually no problem. You can ask to keep the fry/fry out of the salad. Ask for extra oil.
- Fast food: Kebabs can be a good choice (not bread! ) Burgers are usually not a bad choice. Avoid soft drinks and potatoes. Water and pizza are not taboo, and the less strict you go on a strict diet, the less likely you are. You should eat flour.
- If you severely restrict yourself every day, you may find yourself relaxing while you travel. If you're not sure what will actually be on the table, it's better to eat something at home before you leave.
- Nuts or paneer are good saviors 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;
- meat (minced meat, steak, stewed meat, pieces of fillet, etc. );
- fish (ideally oily fish: salmon or herring);
- cottage cheese (preferably fatty varieties);
- Turkey 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 pantry
Want to increase your chances of success? If you are addicted to sugar, you should throw out (or give up) sugary and starchy or low-fat foods. Among them:
- candy;
- potato chips;
- soft drinks and juices;
- fake butter;
- all kinds of sugar;
- Bread;
- wheat flour;
- Pasta;
- Rice;
- Potato;
- dry snack;
- anything that says "low fat" or "no fat";
- Ice Cream;
- Cookies.
Why don't you do it now?
snake in heaven
Be very skeptical about particular "low-carb" foods like pasta or chocolate. They won't help you in any way, vac. Prevent weight loss. They're usually full of carbohydrates and you can tellwhether you have read the label carefully.
What about low-carb bread? Be aware, if it's baked with grain, it doesn't mean it has low carbs. But some dodgers are still trying to position it as a low-carb product.
Low-carb chocolate is usually loaded with sugar alcohols, which manufacturers do not consider carbohydrates. But about half of these carbohydrates can be absorbed, causing blood sugar and insulin levels to rise. The remaining carbohydrates end up in the colon. In addition, any sweetener can support sugar cravings.