Delicious, rich foods paired with creamy, hearty sauces will help you lose weight!It may seem ridiculous at first, but a low-carb, high-fat diet is an excellent way to enjoy food and lose weight at the same time.
Keto diet - a fight against fat in the name of thinness
Fat is a unique flavor enhancer that makes our foods especially appetizing.After all, how can a dry chicken breast compare to a juicy piece of pork with cheese sauce?Same thing.
If you eat enough fatty foods, keep your carbohydrate intake to a minimum, dietary nutrition will open for you from a new side - tasty, juicy and nutritious!
Very soon we will move on to the TOP 10 methods, but for now let's briefly look at the principle of the keto diet - how it works, forcing the body to lose weight, but at the same time eliminating the feeling of hunger and bad mood, which are so typical of dietary restrictions.
The basis of the ketogenic diet is foods with high fat content, an optimal amount of protein and a minimum amount of carbohydrates.The portion of the latter should not exceed 25 g per day (the optimal amount is from 20 to 25 g).
The easiest way for our body to produce energy is glucose, the source of which is carbohydrates of all kinds (such as an apple, which contains two dozen carbohydrates, as well as buns and candies).However, as soon as the supply of this substance is limited, our system begins to use ketones produced in the liver as fuel.
Ketosis, a natural process that usually occurs during extreme fasting, is triggered in the body.For example, if not even the smallest piece of food appears in the stomach for several days, the body begins to experience a glucose deficiency (its energy source has dried up), so it recruits ketones to function.
In this way, the keto diet helps you lose weight not because of starvation, but because of the low carbohydrate supply to the “processing workshop”.As soon as the body begins to use fats as a source of energy for life, it begins to actively "eat" fats from food, as well as fats that "decorate" our sides, stomach and other parts of the body.
Therefore, it is important to remember the main thing on the keto diet: your diet should contain as much fat as possible - they will lead the body to slimming.Contrary to prejudices (fat makes you fat, it is harmful, etc.), do not be afraid of fatty foods because it will be extremely beneficial to the body as part of a low-carb diet.
On the ketogenic diet you will always feel full, cheerful and in a great mood, because fatty foods satisfy your hunger perfectly and for a long time, and the pleasant creamy taste of food will not allow you to skimp on delicious dishes.
This is the same as in other diets, where, for example, there is a strict restriction on the amount of cheese or a complete ban on juicy kebabs from fatty pork.
TOP 10 – we eat fatty and delicious!
In some cases, the keto diet can be problematic for people who are not used to eating a lot of fatty foods.That's why we're talking about 10 ways to eat more natural fats with comprehensive benefits like both food enjoyment and effective weight loss.
1. Start with whole foods rich in fat
It's time to say goodbye to low-fat or low-fat foods.Clear your refrigerator and kitchen cabinets of dried egg mixtures instead of real eggs, artificial cream and low-fat peanut butter.Now your breakfast, lunch or dinner will be truly delicious!
Get rid of foods labeled "light" or "diet";These have no place in your stomach on the keto diet.Replace skim milk with the highest fat milk, enjoy heavy cream of 20% or higher, eat cottage cheese with a fat content of 9% and enjoy the delicate creamy taste of foods.
By the way, if you can't find whole milk or yogurt in a nearby store, feel free to buy a low-fat product because you can increase the fat content yourself.For example, add a few tablespoons of heavy cream or sour cream to 1% drinking yogurt.
Go through your entire shopping list.Your goal is to stock your refrigerator with foods high in fat, including avocados and chicken eggs.
When preparing dishes, try to add natural oils to them and do not shy away from them out of old habits.Fry eggs in melted butter, eat your favorite high-fat hard cheese.
In short, do not deny yourself the pleasure of eating delicious and fatty food!By the way, you can easily make natural ice cream from cream - just whip it and put it in the freezer.Your delicacy will be ready in an hour.Use strawberries or apricots as a sweetener - they contain a minimal amount of carbohydrates (5 g for half a glass of strawberries and 8 g for 2 large apricots).
Now choose fatty meats.In addition, unlike its low-fat counterparts, it is more aromatic, soft and inexpensive.Include fish such as salmon, mackerel and sardines in your diet;These are rich in fat, so they will be a great addition to your menu.
2. Cook with additional oil
Don't be afraid to pour so much oil into the pan that pieces of food literally float.No more steaming vegetables or baking dry chicken breasts in foil without a drop of oil.Cook low-carb vegetables, fish, meat or eggs with natural oils.
This will make your meal more appetizing and nutritious.Use only as much oil as necessary to prepare the dish.You can always throw away the leftovers;There is absolutely no point in eating them with a spoon.
3. Use different oils - this will diversify the taste of the dish
Fats can easily change the taste of food, and this is a great way to expand the range of taste sensations for each day of the ketogenic diet.The easiest option is to boil green beans and season them with a knob of butter to create a pleasant aftertaste.
Do you like it fatter?Then fry the beans in oil and finally drizzle with sesame oil - you will have a wonderful dish.It is forbidden to sprinkle a spoon of sesame seeds on top of the beans (this will improve the taste and add a little more fat, which will help the body lose weight).
Experiments are welcomed!Don't be afraid to try new food and natural oil combinations to see which foods you like best.Provide a healthy supply of several types of oils at once that can be stored in the refrigerator or kitchen cupboard:
- vegetable oil;
- olives and coconuts;
- lard (in any form);
- sesame oil;
- avocado and peanut butter;
- pumpkin seed oil;
- nut oils (macadamia, almond, etc.);
- chicken, duck fat and other types of animal fat.
Use oil everywhere – on sandwiches, in salads, when boiling, stew or frying food.
4. Make a list of low-carb recipes
It's not as difficult as it seems.Write down a dozen simple recipes in a separate notebook, so you don't have to worry each time about what delicious thing to cook for breakfast or dinner.The most important thing is that there are almost no carbohydrates in the dishes.
Here are a few initial ideas for your meals:
- Chicken casserole with feta cheese and olives.Only 6g of carbs and cooking is as easy as peeling pears – mix ingredients and cook until golden brown, remembering to coat the chicken with spices and butter.
- Meat cutlets in creamy tomato sauce with a side dish of boiled cabbage(in butter of course).Only 10 g of carbohydrates for the enchanting taste of fried cutlets with a fragrant, hearty sauce.
- Keto Pancakes with Roasted Pork.Only 8 grams of carbohydrates and mind-blowing flavors!To prepare these pancakes, use heavy cream and almond flour and do not forget to flavor the finished dish with melted butter.
- Hamburger with airy egg roll, fried meat, cheese, vegetables and herbs.This meal will replace any fast food meal and bring you only 7g of carbs!By the way, the "donut" is very easy to prepare: beat the yolks and whites separately, then mix into a single mass and bake in the oven.You probably already know how to roast meat.Enjoy your meal!
Low-carb recipes will help you eat deliciously and, most importantly, consume plenty of fat, which is so necessary for losing weight on the keto diet.
5. Coat prepared foods with oil, gravy or rich gravy.
Do this with everything you eat.There is no need to swallow olive oil with a tablespoon, but it is your sacred duty to add it to the vegetable salad.Even avocado, which is known as a very fatty food, goes well with fatty sauce.
There are countless options for sauces:
- pure vegetable oils mixed with herbs and spices;
- cheese and cream sauces and their combinations (tomato, mushroom, etc.);
- melted butter or everyone's "cursed" mayonnaise.
Always include natural oils in your food as they are the basis of the keto diet.
6. Good food = fatty food.Garnish your meals with fatty foods!
For some reason, when we hear the word "fat," our minds draw clumsy pictures of an ugly hunk of lard, or worse, fat on our own bodies.Now it's time to turn your thinking around, because sometimes fat looks great, not to mention tastes great!
See what you can use to decorate your dishes:
- fatty cheeses;
- avocado slices;
- olives and seeds;
- jerky;
- chopped macadamia nuts;
- roasted sesame, almonds;
- puree consisting of avocado, tomato and herbs;
- slices of bacon or brisket;
- Pine nuts.
These simple foods add variety to the flavor of your meal, provide your body with nutrients and, of course, plenty of fat!They can be added to almost any meal and are a great boost to your keto meal plan.
7. Check out the snacks;Are they sure they contain fat?
It's best to avoid snacks and various appetizers on any diet, but sometimes they're great for suppressing hunger and keeping you feeling full until your next meal.If you are hungry, choose fatty snacks.It can be cheese, nuts or boiled chicken eggs.
8. Always keep some cheese in the fridge
Because cheese is the best addition to any food.It works great as a snack and can be eaten for breakfast or as a snack.Use cheese as a topping – it works great both as a stand-alone dish (for example, spicy cheese sauce in the form of tightly rolled cutlet balls) and as an aesthetic touch to the main course (in the form of sprinkles).
Prepare amazing creamy desserts based on cheese and enjoy the deliciousness for breakfast or dinner.Choose any type of fatty cheese with minimal carbohydrate content;This high-calorie product will quickly fill your stomach and make you satisfied with your meal.
9. Add oil to drinks
Your tea, coffee or hot milk will have a unique taste if it contains a spoonful of aromatic oils.For example, melt some butter or coconut oil in a bowl.This process will take no more than 30 seconds, but the aftertaste of the drink will delight your taste buds for another 15 minutes.
Heavy cream or thick country sour cream from farm stores goes well with hot drinks.And if you add butter to a glass of hot milk, you can not only lose weight, but also forget about seasonal colds.Such a simple snack will solve two problems at once: quench your thirst and fill your stomach.
While you indulge in fatty foods and dream of a slim body, do not forget about a reasonable approach to work.After all, in some cases there is a risk that excessively fatty foods will give the opposite result - stopping the weight loss process or sharply increasing cholesterol levels.
Especially if you drink the drink on a full stomach, tons of extra energy will be provided to the body.This tool is powerful;use it wisely.
10. Which dessert to choose on the keto diet?
The first tip of any diet is to skip dessert.But, as in the case of snacking, sometimes it is difficult to deprive yourself of the little pleasure that is missing when losing weight.
If you're determined to treat yourself to something delicious, choose recipes that are high in fat and low in sugar, including artificial sweeteners.Unsweetened raspberry whipped cream (30% fat or more) is an ideal choice for a keto dessert.
You can diversify the menu of sweet lovers with oil bombs containing vanilla, cinnamon and cardamom.These "desserts" go well with tea or coffee and always lift the mood of those who are losing weight.By the way, such "bombs" contain only 0.4 g of carbohydrates.Write down the recipe because they are simple and very quick to prepare!
What you will need:
- 85 g butter (preferably unleavened);
- 0.5 grated coconut (no added sugar);
- 0.5 teaspoon ground cardamom (green);
- 0.5 teaspoon of vanilla extract;
- 0.5 teaspoon ground cinnamon.
How to cook:
- Warm the oil to room temperature.
- Fry coconut flakes until golden brown.
- Mix the butter, most of the chips and spices and place in the fridge for 10 minutes.
- Once the mixture has hardened slightly, form into small balls, roll in the remaining toasted coconut and enjoy!
You can easily store this dessert both in the refrigerator and in the freezer (shelf life is the same as the oil you use).
How to increase the weight loss effect on the keto diet?
Fat literally makes our life tastier, healthier and easier, but moderation is important in everything.Eat a moderate amount at each meal, do not overeat.The best advice is to leave the table a little hungry, because the feeling of fullness comes a little after the end of the meal.
If it turns out that you are hungry, this can always be corrected with a small portion of fatty food, but if you overeat, the diet can be considered unsuccessful.Watch your diet: Make sure it has lots of fat and few carbohydrates.Do not deviate from the established route because this is the basis of the keto diet.
If you want to achieve maximum results, check out some useful tips below.
1. Make it easy to participate.
At the beginning of a carbohydrate-free journey, fatty foods run the risk of appearing too rich in fat to the body - this is normal, so your task is to wait out the "storm".When switching to a new nutritional system, the body and taste buds gradually begin to adapt, you just need to give them some time (on average 2-4 weeks).
During this period, try to eat more neutral fatty foods (for example, avocados, cheese and small amounts of fried meat).A smooth transition to higher-fat foods will save you from hunger and allow your body to get used to a new source of energy without unnecessary stress.
When you reach balance on the path to addiction, the feeling of hunger will decrease after the "light fat" diet.From the body's point of view, this indicates that the adaptation has been successful and access to the processing of fat as fuel is completely open (there is no longer a source of glucose accumulated from carbohydrate foods).
2. Watch your appetite
If you have adapted to the keto diet more than perfectly, but your stomach has become overly demanding on the volume of food, then it's time to experiment: Try reducing the amount of natural fat added to the food (at the cooking stage or in the finished dish).
When you are hungry, choose high-fat foods instead of carbohydrates.Secondly, it will nullify your weight loss efforts.Eat exactly as much food as you need to satisfy your hunger;Let your body burn its internal fat reserves, not a spoonful of butter from your plate.
3. As you lose weight, add more fat to your diet.
As soon as you achieve the result - when you reach the desired number on the scale in which you give up carbohydrates, there will be no fat reserves left in the body, which are used as a source of energy every day.
During this period, it is important to listen to the body and adapt to the same wavelength as it in order to learn to read physical hunger signals.This is the period when the amount of fatty foods should be gradually increased.Until you "find" balance, that is, the ability to maintain your weight without feeling hungry.
Don't worry that you can't hear your own body and there will be excess fat.During your weight loss process, which will last at least 2 months (depending on your initial weight), you will gain good communication skills with your stomach.
The body itself will tell you how much food is enough to feel full.To hear this tip, all you have to do is keep your appetite under control and resist the urge to overeat.
4. Eat enough protein foods
Protein foods are responsible for effectively suppressing hunger.If you eat a lot of fatty foods but still feel hungry, check to see if enough protein is getting into the "processing department".Protein deficiency can slow or stop weight loss.
Make sure that your daily diet contains an average of 1.5 g of protein per 1 kg of body weight (the amount of protein can reach 1.7 g depending on weight, so the calculation is always individual).If you are doing fitness or going to the gym to strengthen your muscles, you should increase your protein portion a little more.
How many fatty foods can you eat on the keto diet?
The ketogenic nutritional system does not impose strict restrictions on calorie intake, so the basic rule is: eat until you feel a little full, choose standard portions (or focus on the volume of a 200-gram glass - eat as much as it fits).
Eat dinner before 8 o'clock in the evening - this will make it easier for the whole body to work.Don't think that your stomach will be happy if you eat meatballs with cheese sauce an hour before going to bed.Like you, he wants to rest at night and not have to work at all processing the incoming supplies.
Eating well during the day will allow you to calmly survive a 12-hour break without food (evening + night sleep).As a last resort, eat a piece of cheese or drink a glass of milk and a small spoon of butter.
This will allow you to satisfy your hunger and fall asleep feeling full.And remember, even light physical activity like walking will significantly increase your weight loss results.
Eat delicious and lose weight with pleasure!