The ketogenic diet is a low-carb, high-fat, moderate-protein diet.
Eating a low-carb, high-fat diet
breakfast options
- Eggs and bacon;
- Omelet;
- Dinner leftovers;
- Coffee with cream;
- A pot 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)
- buttered cheese;
- Boiled eggs mixed with butter, chopped chives, salt and pepper;
- A piece of brie and a ham or salami;
- High-fat yogurt with nuts, seeds, and fruit.
dinner and supper
- Meat, fish or chicken dishes with vegetables and fat 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 substituting or removing carbohydrate-rich foods. It's also a good idea to add fats 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 won't want to eat often. Don't be surprised if you no longer need snacks. Many people feel good eating two or three meals a day. If you need a snack, bring:
- Cheese or ham with vegetables (some people even butter the cheese)
- olives;
- Nuts;
- A boiled egg from the fridge;
- Canned mackerel in tomato sauce.
Olives and nuts can replace French fries when watching TV. If you feel hungry between meals, you're 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 ask for chips/fries to 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 sodas and potatoes. Drink water. Pizza is not prohibited, and the stricter you are, the less dough you should eat.
- If you severely restrict yourself every day, you can relax when you visit. If you're not sure what exactly will be on the table, it's best to grab something to eat at home before heading out.
- 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, pieces of loin, 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 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 away (or donate) sugary, starchy or low-fat foods. Between them:
- Sweet;
- French fries;
- Soft drinks and juices;
- Margarine;
- Sugar of all kinds;
- Bread;
- Flour;
- Pasta;
- Rice;
- Potato;
- Dry breakfasts;
- Anything that says "low-fat" or "fat-free";
- Ice cream;
- Cookies.
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 at all, tk. prevent weight loss. They are usually full of carbs and you can tell if you read the label carefully.
How about a low carb bread? Be careful, if it's roasted with grains, it doesn't mean it's low in carbs. But some cheaters are still trying to position it as a low-carb product.
Low-carb chocolate is often full of sugar alcohols, which the manufacturer does not consider carbohydrates. But about half of those carbs can be absorbed, raising blood sugar and insulin levels. The rest of the carbs will end up in the colon, which can lead to gas and diarrhea. Plus, any sweetener can support sugar cravings.