Flavorful and varied foods paired with creamy and spicy sauces help you lose weight!It sounds counterintuitive at first glance, but a low-carb, high-fat diet is a great way to enjoy eating and lose weight at the same time.
Keto diet - fighting fat in the name of slimness
Fat is a unique flavor enhancer that makes our food so appetizing.After all, how can dry chicken breast compare to a juicy piece of pork in cheese sauce?Same thing.
If you eat enough fatty foods, keeping your carbohydrate intake to a minimum, diet nutrition will open for you from a new side - tasty, juicy and nutritious!
Soon we will move on to the TOP 10 methods, but for now let's briefly look at the principles of the keto diet - how it works, forcing the body to lose weight, but at the same time eliminating the hunger and bad mood that are so typical of diet restrictions.
The basis of the ketogenic diet is food with a high fat content, an optimal amount of protein and a minimum amount of carbohydrates.The latter part should not exceed 25 g per day (the optimal amount is in the range from 20 to 25 g).
The easiest way to produce energy for our body is glucose, the source is carbohydrates of all kinds (such as apples that contain two dozen carbohydrates, as well as bread and sweets).But as soon as the supply of this substance is limited, our system begins to use ketones, produced in the liver, as fuel.
Ketosis is triggered, a natural process in the body that normally occurs during extreme starvation.For example, if even the smallest piece of food does not appear in the stomach for several days, the body begins to experience a lack of glucose (energy sources have dried up), so it recruits ketones to work.
In this way, the keto diet helps you lose weight, not because of hunger, but due to the low supply of carbohydrates to the "processing workshop".As soon as the body has switched to using fat as a source of energy for life, it begins to actively "eat" fats from food, as well as those that "decorate" the sides, stomach and other parts of our body.
Therefore, on a keto diet, it is important to remember the main thing: your diet should contain as much fat as possible - they will lead the body to slimness.Contrary to prejudice (fat makes you fat, it is dangerous, etc.), do not be afraid of fatty foods, because as part of a low-carb diet, they will be very beneficial for the body.
On a 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 does not allow you to feel deprived of delicious dishes.
This is what happens on other diets with strict restrictions on the amount of cheese, for example, or a complete ban on juicy kebabs from a piece of 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.Therefore, we are talking about 10 ways to eat more natural fats, receiving comprehensive benefits - both the pleasure of eating 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.Empty your fridge and cupboards of dry egg mixes instead of real eggs, artificial cream and low-fat peanut butter.Now your breakfast, lunch or dinner will be very tasty!
Get rid of any foods labeled "light" or "diet"—they have no place in your stomach on a keto diet.Replace skim milk with the fattest, enjoy heavy cream 20% or higher, eat cottage cheese with a fat content of 9% and enjoy the creaminess of delicate foods.
By the way, if you can't find full-fat milk or yogurt in a nearby store, feel free to buy low-fat products, because you can increase the fat content yourself.For example, add a few tablespoons of heavy cream or sour cream to a 1% yogurt drink.
Check your entire shopping list.Your goal is to stock your fridge with full-fat foods, including avocados and eggs.
When preparing dishes, try to add natural fats to them, and do not avoid them from old habits.Fry eggs in melted butter, eat your favorite high-fat hard cheese.
In a word, 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 refrigerator.In an hour, your delicacy will be ready.Use strawberries or apricots as a sweetener - they contain minimal carbohydrates (5 g for half a cup of strawberries and 8 g for 2 large apricots).
From now on, give priority to fatty meat.In addition, it is more aromatic, soft and cheap, unlike its low-fat counterparts.Include fish such as salmon, mackerel and sardines in your diet - they are rich in fat, so they will be an excellent addition to your menu.
2. Cook with added fat
Do not be afraid to pour too much oil into the pan so that the pieces of food really swim in it.No more steaming vegetables or baking dry chicken breasts without a drop of fat in foil.Cook low-carb vegetables, fish, meat or eggs with natural fats.
This will make your food more appetizing and nutritious.Use only as much fat as is needed to prepare the dish.You can always throw away the leftovers—there's absolutely no point in eating them with a spoon.
3. Use different fats - this will diversify the taste of the food
Fat 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 piece of butter to get a pleasant taste.
Do you like being fatter?Then fry the nuts in oil, and finally drizzle with sesame oil - you will get a wonderful dish.It is not forbidden to sprinkle nuts with a spoonful of sesame seeds (this will improve the taste and add a little more fat, which will help the body lose weight).
Experimentation is welcome!Don't be afraid to try new combinations of foods and natural fats to see what foods you like best.Make a healthy supply of several types of fat at once, which can be stored in the refrigerator or in the kitchen cabinet:
- vegetable oil;
- olives and coconuts;
- lard (in any form);
- sesame oil;
- avocado and peanut oil;
- pumpkin seed oil;
- nut oil (macadamia, almond, etc.);
- chicken, duck and other types of animal fat.
Use oil everywhere - on sandwiches, in salads, when boiling, stewing or frying food.
4. Keep a list of low-carb recipes
It is not at all difficult as it seems.Write a dozen simple recipes in a separate notebook so that you do not have to rack your brain every time about what is delicious to cook for breakfast or dinner.The most important thing is that there are almost no carbohydrates in the dish.
Here are some first ideas for your meal:
- Chicken casserole with feta cheese and olives.Only 6 g of carbohydrates, and cooking is as easy as squeezing a pear - mix the ingredients and bake until golden brown, not forgetting to coat the chicken with spices and butter.
- Slices of meat in a creamy tomato sauce with a side dish of stewed cabbage(in butter, of course).Only 10 g of carbohydrates against the captivating taste of fried pieces with a fragrant and tasty sauce.
- Keto Pancakes with Roast Pork.Only 8 g of carbs and amazing taste!Use heavy cream and almond flour to prepare these pancakes, and don't forget to flavor the finished dish with melted butter.
- Hamburger with an airy egg bun, fried meat, cheese, vegetables and herbs.This dish will replace any fast food, and will carry only 7 g of carbohydrates!By the way, the "bun" itself is very easy to prepare: just beat the yolks and whites separately, then mix them into one mass and bake in the oven.You probably already know how to fry meat.Happy eating!
Low-carb recipes will help you eat deliciously, and most importantly, consume a lot of fat, which is very necessary to lose weight on the keto diet.
5. Cover prepared food with oil, sauce or rich sauce.
Do this with everything you eat.No need to swallow olive oil with a spoon, but adding it to a vegetable salad is your sacred duty.Even avocados, which are known to be very fatty foods, are suitable for oil dressings.
There are many options for sauces:
- pure vegetable oil mixed with herbs and spices;
- cheese and cream sauces, as well as their combinations (tomatoes, mushrooms, etc.);
- melted butter or mayonnaise "damn" everyone.
Always add natural fats to your food, as this is the foundation of the keto diet.
6. Beautiful food = fatty food.Garnish your meal with fatty foods!
For some reason, when we hear the word "fat," our mind paints a clumsy picture of an unsightly piece of lard or, even worse, fat on our own body.So now is the time to change your thinking in the opposite direction, because fat sometimes looks great, not to mention taste!
See what you can use to decorate your dish:
- fatty cheese;
- avocado slices;
- olives and seeds;
- jerked;
- chopped macadamia nuts;
- toasted sesame, almonds;
- avocado, tomato and herb puree;
- 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, lots of fat!They can be added to almost any meal and are a great support for your keto meal plan.
7. Check the snacks - are they sure to contain fat?
Snacks and various appetizers are best avoided in any diet, but sometimes they are good for curbing hunger, allowing you to feel full until your next meal.If you are hungry, choose fatty snacks.It can be cheese, nuts or boiled eggs.
8. Always keep cheese stock in the refrigerator
Because cheese is the best addition to any meal.It works great as a snack and can be eaten for breakfast or as a snack.Use cheese as a topping - it works well as a stand-alone dish (for example, spicy cheese topping in the form of tightly rolled cut balls) and as an aesthetic touch to the main course (in the form of a sprinkle).
Prepare an amazing creamy dessert based on cheese and enjoy the taste for breakfast or dinner.Choose any type of fatty cheese with a minimum carbohydrate content - this high-calorie product will quickly fill your stomach, leaving you feeling satisfied with your meal.
9. Add fat to drinks
Your tea, coffee or hot milk will sparkle with an incomparable taste if it contains a spoonful of aromatic fat.For example, melt some butter or coconut oil in a bowl.It will take no more than 30 seconds, but the aftertaste will delight your taste buds for another 15 minutes.
Heavy cream or thick country sour cream from the farm shop goes well with the hot drink.And if you add butter to a glass of hot milk, you can not only lose weight, but also forget about the seasonal flu.Such snacks will solve two problems at once: quench your thirst and fill your stomach.
While you get carried away with fatty foods and dream of a slim body, do not forget about a reasonable business approach.After all, an excess of fatty foods in some cases risks giving the opposite result - stopping the process of losing weight or dramatically increasing cholesterol levels.
Especially if you drink the drink on a full stomach, supplying the body with a lot of excess energy.This tool is powerful - use it wisely.
10. Which dessert to choose on the keto diet?
The first tip for all diets is to skip dessert.But, as in the case of snacks, sometimes it is difficult to deny yourself the pleasure that is very little 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 whipped cream (30% fat or more) with raspberries is an ideal choice for a keto dessert.
You can diversify their sweet menu with fat bombs with vanilla, cinnamon and cardamom.These "sweets" go well with tea or coffee, always lifting the mood of those who are losing weight.By the way, such a "bomb" contains only 0.4 g of carbohydrates.Write the recipe, because it is prepared easily and quickly!
What you need:
- 85 g of butter (preferably unleavened);
- 0.5 grated coconut (no added sugar);
- 0.5 teaspoons of ground cardamom (green);
- 0.5 teaspoons of vanilla extract;
- 0.5 teaspoon ground cinnamon.
How to cook:
- Heat the oil to room temperature.
- Fry coconut flakes until golden brown.
- Mix the butter, most of the chips, spices and put in the fridge for 10 minutes.
- Once the mixture has hardened a little, shape it into small balls, roll them in the remaining toasted coconut and enjoy!
This dessert can be easily stored in the fridge and freezer (the shelf life is the same as the oil you use).
How to increase the weight loss effect on the keto diet?
Fat makes our lives tastier, healthier and easier in the truest sense of the word, but moderation is key in everything.At each meal, eat moderate portions, do not overeat.The best advice is to leave the table a little hungry, because the feeling of fullness comes a little later than 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 eat too much, the diet can be considered a failure.Watch your diet: make sure you have a lot of fat and little carbohydrates.Do not deviate from the prescribed course, because this is the basis of the keto diet.
If you want to achieve maximum results, check out some useful tips below.
1. Make onboarding easy.
At the beginning of the journey without carbohydrates, fatty foods risk 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 food system, the body and appetite begin to adapt gradually, 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, avocado, cheese and meat fried in a little oil).A smooth transition to more high-fat foods will relieve you of hunger and allow your body to get used to a new source of energy without unnecessary stress.
Once you reach a balance on the addiction pathway, hunger after a "light-fat" diet will decrease.From the body's perspective, this indicates that adaptation has been successful, and access to fat processing as fuel is fully open (no more accumulated glucose supply from carbohydrate foods).
2. Watch your appetite
If you have adapted to the keto diet more perfectly, but your stomach has become too demanding about the amount of food, then it's time to experiment: try to reduce the amount of natural fat added to the food (at the cooking stage or in the finished dish).
When you're hungry, always choose high-fat foods instead of carbohydrates.The latter will reduce your efforts to lose weight to nothing.Eat exactly as much food as you need to satisfy your hunger - let your body burn its internal fat reserves, not an extra spoonful of butter from your plate.
3. Add more fat to your diet as you lose weight.
As soon as you reach the result - the desired number on the scale, for which you give up carbohydrates, there are no more fat reserves left in the body, which are used day after day as a source of energy.
During this period, it is important to listen to the body, follow the same wave with it to learn to read physical hunger signals.This is the period when the amount of fatty foods should be increased gradually.Until you "find" balance, that is, the ability to maintain weight without feeling hungry.
Do not worry you may not listen to your own body, and there will be excess fat.During your weight loss process, which will take 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 for it to be full.To listen to the hint, you just need to keep your appetite and resist the temptation to overeat.
4. Eat enough protein food
Protein foods are responsible for suppressing hunger effectively.If you eat a lot of fatty foods, but still remain hungry, check to see if enough protein goes into the "processing department"?Lack of protein can slow or stop weight loss.
Make sure 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 the weight, so the calculation is always individual).If you do fitness or go to the gym to get ripped muscles, you should increase your protein portion a little more.
How much fatty food can you eat on the keto diet?
The ketogenic nutrition system does not provide strict restrictions on calorie intake, so the main rule is: eat until you are a little full, choose standard portions (or focus on the amount of a glass of 200 grams - eat as much as is appropriate).
Have dinner before 8 pm - this will facilitate the work of the whole body.Don't think your stomach will be happy with a meat patty in cheese sauce an hour before bed.Like you, he wants to rest at night, and not at all work to process incoming provisions.
Eating well during the day will allow you to calmly endure a 12-hour rest without food (night + night sleep).As a last resort, eat a piece of cheese or drink a glass of milk with a small spoonful of butter.
This will allow you to satiate your hunger and fall asleep full.And remember, even light physical activity like walking will significantly improve your weight loss results.
Eat well and lose weight with pleasure!