The keto diet is a low carb diet that contains fats and moderate proteins.
Getting a low-carb, fatty diet
Breakfast options
- ᲙEggs and bacon;
- ლე მლეტი;
- Dinner waste;
- Coffee with cream;
- Jars 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;
- Boiled eggs mixed with butter, chopped green onions, salt and pepper;
- A piece of brisket and ham or salami;
- High-fat yogurt with nuts, seeds and berries.
Dinner and supper
- Meat, fish or chicken dishes with vegetables and fatty sauce. There are many alternatives to potatoes, for example, ground cauliflower.
- Soups, soups or casseroles made from low-carbohydrate ingredients.
- You can use most conventional recipes by changing or removing carbohydrate-rich foods. It is also a good idea to add fats (eg butter, cream) to the recipe.
- Drink water or (sometimes) a glass of wine while eating.
Foods
On a low-fat, low-fat diet, you probably won't want to eat often. Do not be surprised if you no longer need food. Many people feel great eating two to three times a day. If you need food, then get:
- Cheese or ham with vegetables (some even add butter to cheese)
- olive;
- nut;
- 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, do not eat enough fat. Do not be afraid of her. Eat as much fat as you need to feel full.
Eat and dine with friends
- Restaurants: Usually not a problem. You can request potatoes / fries to exclude from the salad. Request extra oil.
- Fast food: Kebab can be a decent option (without bread! ). A burger is generally not a bad option. Avoid soft drinks and potatoes. Drink water. Pizza is not forbidden and the stricter the diet, the less dough you should eat.
- If you limit yourself daily, then you can relax when you visit. If you are not sure what will stand on the table, it is better to enjoy something at home.
- Nuts or cheese are a good savior when there is no other choice.
List of home products
Print this list and drag it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole);
- eggs;
- Ბეკონი;
- Meat (minced meat, steaks, stewed meat, fillets, 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 ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- olive;
- ᲖOlive oil;
- nut.
Clean your pantry
Do you want to increase your chances of success? If you are addicted to sugar, you should avoid (or give up) sugary and starchy or low-fat foods. Between them:
- candy;
- ᲙPotato chips;
- Soft drinks and juices;
- Მարգარინი;
- All kinds of sugar;
- Პური;
- Wheat flour;
- Მacaroni;
- Rice;
- Potato;
- Dry breakfast;
- Anything that says "low fat" or "low fat";
- Ნაყინი;
- Cakes.
Why not do it now?
The serpent in heaven
Be very skeptical of special "low-carb" foods such as pasta or chocolate. They will not help you in any way, tk. Avoid weight loss. They are usually full of carbohydrates and you can tell if you read the label carefully.
How about low carbon bread? Be careful if it is baked with grains, it does not mean there is a lack of carbohydrates. But some avazaks are still trying to position it as a low-carb product.
Low-carbon chocolate is usually full of sugar alcohols that the manufacturer does not consider to be carbohydrates. But about half of these carbohydrates can be absorbed, which raises blood sugar and insulin levels. The rest of the carbohydrates get into the large intestine, which can cause gas and diarrhea. In addition, any sweetener can support sugar cravings.