The ketogenic diet is a low-carb, high-fat, moderate-protein diet.
Eat a low-carb, high-fat diet
Breakfast options
- Eggs and bacon;
- Tortilla;
- leftovers from dinner;
- Coffee with cream;
- A jar of a mixture of mackerel and boiled eggs;
- Eggs cooked with mayonnaise or butter;
- Avocado, salmon and sour cream;
- Low carb sandwiches (see recipe below)
- buttered 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 mashed cauliflower.
- Stews, soups, or casseroles made with low-carb ingredients.
- You can use most of the usual recipes by replacing or eliminating carbohydrate-rich foods. 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
On a low-carb, high-fat diet, you probably don't want to eat often. Don't be surprised if you don't need snacks anymore. Many people feel great eating two or three meals a day. If you need a snack, take:
- Cheese or ham with vegetables (some even butter the cheese)
- Olives;
- Walnuts;
- One boiled egg from the refrigerator;
- Canned mackerel in tomato sauce.
Olives and walnuts can replace French fries when you watch 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
- Restaurants: This is not usually a problem. You can request that the fries / fries be excluded from the salad. Ask for extra oil.
- Fast food: Kebab can be a decent option (no bread! ). Burgers are generally not a bad option. Avoid soda and potatoes. Drinking water. Pizza is not prohibited, and the more strict the diet, the less dough should be eaten.
- If you restrict yourself severely every day, then you can relax when you visit. If you are not sure what exactly will be on the table, it is best to eat something at home before leaving.
- Nuts or cheese are good saviors when there are no other options.
Starter Product List
Print this list and take it to the store:
- Butter;
- Cream (40% fat);
- Sour cream (whole);
- Eggs;
- Bacon;
- Meat (minced meat, steaks, stewed meat, steaks, 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 that grow above the ground;
- Frozen vegetables (broccoli, spinach, etc. )
- Avocado;
- Olives;
- Olive oil;
- Walnuts.
Clean your pantry
Do you want to increase your chances of success? If you are addicted to sugar, you should throw away (or give away) sugary and starchy or low-fat foods. Among them:
- Candy;
- Chips;
- Soft drinks and juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Wheat flour;
- Pasta;
- Rice;
- Dad;
- Dry breakfasts;
- Anything that says "low fat" or "fat free";
- Ice cream;
- Cookies.
Why not do it now?
snake in paradise
Be very skeptical about 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 by reading the label carefully.
How about low carb bread? Be careful, if it is baked with grains, it does not mean that it is low in carbohydrates. But some elusive are still trying to position it as a low-carb product.
Low carb chocolate is usually packed with sugar alcohols, which are not considered carbohydrates by the manufacturer. 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 lead to gas and diarrhea. Also, any sweetener can support sugar cravings.