A ketogenic diet is a low-carb diet that is high in fat and moderate in protein.
eat a low-carb, high-fat diet
breakfast options
- eggs and bacon;
- Omelet;
- dinner leftovers;
- coffee with cream
- A can of mackerel and hard-boiled egg mixture;
- hard-boiled eggs in mayonnaise or butter;
- avocado, salmon and sour cream;
- Low Carb Sandwiches (see recipe below)
- butter cheese;
- Hard-boiled eggs mixed with butter, chopped green onion, 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 substitutes for potatoes, such as mashed cauliflower.
- Stews, soups or casseroles made with low-carb ingredients.
- You can use most common recipes by replacing or removing carbohydrate-rich foods. It is also a good idea to add fats (eg butter, cream) to recipes.
- Drink water or (sometimes) a glass of wine with your meal.
snack
On a low-carb, high-fat diet, you may not want to eat as often. Don't be surprised if you don't need snacks anymore. Many people feel fine eating two or three meals a day. If you need a snack, take:
- cheese or ham with vegetables (some people even butter the cheese)
- olives;
- nut;
- One hard-boiled egg in the refrigerator;
- Canned mackerel in tomato sauce.
Olives and nuts can replace chips when watching TV. If you're hungry between meals, you're not getting enough fat. Don't be afraid of him. Eat as much fat as possible to make you feel full.
eat with friends
- Restaurants: Usually not a problem. You can ask to leave the fries/chips out of the salad. Ask for extra oil.
- Fast food: Kebabs might be a good option (no bread! ). Burgers are usually not a bad choice. Avoid soft drinks and potatoes. Drink water. Pizza is not banned, and the stricter your diet, the less dough you should be eating.
- If you strictly limit yourself every day, you can relax when you visit. If you're not sure what's on the table, it's best to eat something at home before you leave.
- Nuts or cheese are great lifesavers when there are no other options.
Getting Started Product List
Print this list and bring it to the store:
- butter;
- Cream (40% fat);
- sour cream (whole);
- Egg;
- bacon;
- Meat (minced meat, steak, stew, fillet, etc. );
- fish (ideally oily fish: salmon or herring);
- cheese (preferably a fatty variety);
- Turkish Yogurt (10% Fat)
- Cabbage (cabbage, cauliflower, Brussels sprouts, etc. );
- other vegetables grown on the ground;
- Frozen vegetables (broccoli, spinach, etc. )
- avocado;
- olives;
- olive oil;
- nut.
clean out your pantry
Want to increase your chances of success? If you're addicted to sugar, you should ditch (or give up) sugary, starchy, or low-fat foods. in:
- candy;
- potato chips;
- soft drinks and juices;
- margarine;
- various sugars;
- bread;
- flour;
- spaghetti;
- rice;
- Potato;
- dry breakfast;
- anything that says "low fat" or "fat free";
- ice cream;
- biscuits.
Why not do it now?
snake in heaven
Be suspicious of special "low carb" foods like pasta or chocolate. They won't help you in any way, tk. Prevent weight loss. They are usually high in carbohydrates, which you can tell if you read the labels carefully.
How about low carb bread? Be careful, if it's baked with grains, that doesn't mean it's low in carbs. But some dodgers are still trying to position it as a low-carb product.
Low-carb chocolate is often high in sugar alcohols, not considered carbs by manufacturers. But about half of these carbohydrates can be absorbed, raising blood sugar and insulin levels. The rest of the carbohydrates end up in the colon, which can cause gas and diarrhea. Also, any sweetener can support sugar cravings.