A keto diet is a low carb diet that is high in fat and moderate in protein.
Low carb, high fat diet
Breakfast options
- Eggs and bacon;
- Omelette;
- Dinner leftovers;
- Coffee with cream;
- A bottle of a mixture of mackerel and boiled egg;
- Boiled eggs with mayonnaise or butter;
- Avocado, salmon and sour cream;
- Low Carb Sandwiches (see recipe below)
- butter cheese;
- 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 sauce. There are many alternatives to potatoes, such as crushed cauliflower.
- Stews, soups or casseroles made from low - carb ingredients.
- You can use most standard recipes by replacing or removing carbohydrate-rich foods. It is also advisable to add fats to the recipe (eg butter, cream).
- Drink water or (sometimes) a glass of wine with a meal.
Snacks
With a low-carb and low-fat diet, you probably don’t want to eat often. Don’t be surprised if you no longer need snacks. Many people feel good if they eat twice or thrice a day. If you need a snack, take:
- Cheese or ham with vegetables (some even smear the cheese with butter)
- Olives;
- Walnut;
- 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.
Eating and eating with friends
- Restaurants: Usually not a problem. You can request that the fries / potatoes be excluded from the salad. Ask for extra oil.
- Fast Food: Kebabs may be a good option (no bread! ). Burgers are usually not a bad choice. Avoid soft drinks and potatoes. Drink water. Pizza is not forbidden, and the stricter the diet, the less pasta you have to eat.
- If you strictly limit yourself every day, you can relax when you go to visit. If you’re not sure exactly what’s on the table, it’s better to eat something at home before you leave.
- Walnuts or cheese are a good savior if there is no other option.
Starting product list
Print this list and take it to the store:
- Butter;
- cream (40% fat);
- Sour cream (whole);
- Egg;
- Bacon;
- Meat (minced meat, steak, roasted meat, pieces of 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 growing above ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- Olives;
- Olive oil;
- Nuts.
Clean your chamber
Do you want to increase your chances of success? If you are addicted to sugar, throw away (or give it away) sugary and starchy or low-fat foods. Among them:
- Sweets;
- Potato petals;
- Soft drinks and juices;
- Margarine;
- All kinds of sugar;
- Bread;
- Wheat flour;
- Pasta;
- Rice;
- Potato;
- Dry breakfasts;
- Anything that says "low fat" or "no fat";
- Ice cream pop;
- Cookies.
Why not now?
Snake in paradise
Be very skeptical about special "low carb" foods like pasta or chocolate. They won't help you lose weight in any way. They're usually full of carbs, and if you read the label carefully, you may notice.
How about low carb bread? Be careful, frying with cereal doesn’t mean it’s low in carbs. But some craftsmen are still trying to position themselves as a low-carb product.
Low carb chocolate is usually filled with sugar alcohols that are not considered carbohydrates by the manufacturer. But about half of these carbohydrates can be absorbed, which increases blood sugar and insulin levels. Other carbohydrates get into the colon, which can lead to gas formation and diarrhea. In addition, any sweetener can support diabetes.