Aromatic, rich food with creamy, hearty sauces will help you lose weight!It sounds absurd at first glance, but a low-carb, low-fat diet is a great way to enjoy food and lose weight at the same time.
Keto diet - fighting fat in the name of thinness
Fat is a unique flavor enhancer that makes our food especially appetizing.After all, how can a dry chicken breast compare to a juicy piece of pork in a cheese sauce?the same.
If you eat enough fatty foods, reduce the intake of carbohydrates to a minimum, diet food will open a new side for you - tasty, juicy and nutritious!
We'll get to the top 10 methods very soon, but for now let's briefly look at the principle of the keto diet - how it works, it forces the body to lose weight, but at the same time eliminates the feelings of hunger and bad mood that are so characteristic of dietary 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 portion of the latter should not exceed 25 g per day (the optimal amount is between 20 and 25 g).
The easiest way for our body to generate energy is glucose, the source of which is all kinds of carbohydrates (such as apples, which contain two dozen carbohydrates, as well as cookies and candies).But as soon as the supply of this substance is limited, our system begins to use ketones, which are produced in the liver, as fuel.
Ketosis is induced in the body, a natural process 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 lack glucose (the energy source dries up), so it supplies ketones to work.
In this way, the keto diet helps you lose weight, not because of starvation, but because of the low supply of carbohydrates in the "processing workshop".As soon as the body switches to using fats as a source of energy for life, it begins to actively "eat" both from food and from the fats that "decorate" our sides, stomach and other parts of the body.
Therefore, on the 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 thinness.Contrary to superstitions (fat makes you fat, harmful, etc.), do not be afraid of fatty foods, because within the framework of a low-carb diet, it will be extremely beneficial for the body.
On a ketogenic diet, you will always feel full, cheerful and in a good mood, because fatty foods satisfy hunger perfectly and for a long time, and a pleasant creamy taste does not allow you to lose yourself in delicious dishes.
This is exactly what happens on other diets, for example, with a strict limitation of the amount of cheese or a complete ban on juicy kebabs from a fatty piece of pork.
TOP 10 - we eat fat and delicious!
In some cases, the keto diet can be problematic for those who are not used to eating a lot of fatty foods.So, we're talking about 10 ways to eat more natural fats to get the all-around benefits - both the pleasure of eating and effective weight loss.
1. Start with whole foods high in fat
It's time to say goodbye to low-fat or low-fat foods.Clean out your fridge and kitchen cupboards from dried egg mixes instead of real eggs, artificial cream and low-fat peanut butter.Now your breakfast, lunch or dinner will be really delicious!
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, eat heavy cream of 20% and more, eat cottage cheese with a fat content of 9% and enjoy the delicate creamy taste of food.
By the way, if you can't find full-fat milk or yogurt at your local store, feel free to buy low-fat, as you can increase the fat content yourself.For example, add a few tablespoons of heavy cream or sour cream to 1% drinking yogurt.
Review your entire shopping list.Your goal is to fill your fridge with fat-rich foods, including avocados and eggs.
When preparing dishes, try to add natural fats to them and do not avoid them because of an old habit.Fry eggs in melted butter, eat with your favorite fatty hard cheese.
In a word, do not deny yourself the pleasure of 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 minimal carbohydrates (5 g of half a cup of strawberries and 8 g of 2 large apricots).
From now on, give preference to fatty meat.In addition, it is more aromatic, tender 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 are a great addition to your menu.
2. Cook with added fat
Don't be afraid to put enough oil in the pan that the pieces of food literally float in it.No more steaming vegetables or baking dry chicken breasts in foil without a drop of fat.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 cook the dish.You can always throw away the leftovers - there's no point in eating them with a spoon.
3. Use different fats - this will diversify the taste of food
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 cook green beans and mix them with butter for a nice taste.
Do you like fatter?Then fry the beans in oil, and finally pour sesame oil - you will get an amazing dish.It is not forbidden to sprinkle sesame seeds with a spoon of beans (this will improve the taste and add a little fat, which will help the body lose weight).
Experiments are welcome!Don't be afraid to try new combinations of foods and natural fats to see which foods you like best.Prepare a healthy supply of several types of fat at once, which can be stored in the refrigerator or kitchen cupboard:
- vegetable oil;
- olive and coconut;
- lard (in any form);
- sesame oil;
- avocado and peanut oil;
- pumpkin seed oil;
- nut oils (macadamia, almond, etc.);
- Chicken, duck fat and other animal fats.
Use oil everywhere - on sandwiches, in salads, cooking, sautéing or frying.
4. Keep 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 that you don't have to rack your brain every time about what to cook for breakfast or dinner.Most importantly, there are practically no carbohydrates in the dishes.
Here are some first ideas for your dishes:
- Chicken casserole with feta cheese and olives.Only 6g of carbs, and the preparation is as easy as a pear shell - mix the ingredients and bake until golden brown, don't forget to coat the chicken with spices and butter.
- Meat cutlet in a creamy tomato sauce with a side dish of stewed cabbage(in butter, of course).Only 10 g of carbohydrates against the delicious taste of fried cutlet, with a fragrant, hearty sauce.
- Keto Pancakes with Grilled Pork.Only 8 g of carbohydrates and amazing taste!Use heavy cream and almond flour to make these pancakes and don't forget to brush the finished dish with melted butter.
- Hamburger with an airy egg bun, grilled meat, cheese, vegetables and herbs.This dish will replace any fast food and will bring only 7 grams of carbohydrates!By the way, the "bun" itself is very easy to prepare: just beat the yolks and whites separately, then mix them together and bake them in the oven.You probably already know how to roast meat.Bon appetit!
Low-carb recipes will help you eat deliciously and most importantly, consume a large amount of fat, which is so necessary for weight loss on the keto diet.
5. Cover the prepared food with oil, sauce or rich sauce.
Do this with everything you eat.There is no need to drink olive oil by the tablespoon, but it is your sacred duty to add it to your vegetable salad.Even avocado, known as a very fatty food, goes well with oil dressing.
There are many options for sauces:
- pure vegetable oils mixed with herbs and spices;
- cheese and cream sauces, as well as their combinations (tomatoes, mushrooms, etc.);
- Melted butter or everyone's "damned" mayonnaise.
Always add natural fats to your food as this is the foundation of the keto diet.
6. Pretty food = fatty food.Decorate your dishes with fatty foods!
For some reason, when we hear the word "fat," our minds conjure up images of obscene amounts of fat or, even worse, fat on our own bodies.So now is the time to turn your thinking in the opposite direction, because fat sometimes looks great, not to mention tastes great!
See what you can use to decorate your dishes:
- fatty cheese;
- slices of avocado;
- olives and seeds;
- shrill
- chopped macadamia nuts;
- roasted sesame, almonds;
- avocado, tomato and greens puree;
- slices of bacon or breast;
- pine nuts.
These simple foods add variety to the flavor of your meals, provide your body with nutrients, and of course, lots of fat!They can be added to almost any meal and are a great addition to your keto meal plan.
7. Check the snacks - are they sure they contain fat?
Snacks and various appetizers are better to refuse in any diet, but sometimes they are great for curbing hunger, allowing you to feel full until the next meal.If you are hungry, choose fatty foods.It can be cheese, nuts or boiled chicken eggs.
8. Always keep a supply of cheese in the refrigerator
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 as a separate dish (for example, spicy cheese topping in the form of tightly rolled cutlet balls) and as an aesthetic touch on the main course (in the form of sprinkles).
Prepare amazing creamy desserts 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 and leave you feeling satisfied with food.
9. Add fat to drinks
Your tea, coffee or hot milk shines with a unique taste if it contains a spoonful of aromatic fats.For example, melt butter or coconut oil in a bowl.It will take no more than 30 seconds, but the taste of the drink will delight your taste buds for another 15 minutes.
Heavy cream or thick country sour cream from farm shops 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 meal will solve two problems at the same time: quench your thirst and fill your stomach.
While you're obsessed with fatty foods and dreaming of a slim body, don't forget about a sensible approach to business.After all, an excess of fatty foods in some cases leads to the opposite result - stopping the process of losing weight or a sharp increase in cholesterol levels.
Especially if you drink the drink on a full stomach, thus supplying the body with extra energy.This tool is powerful - use it wisely.
10. Which dessert to choose on a keto diet?
The first tip for all dieters is to skip dessert.But as with eating, sometimes it's hard to deny yourself the little pleasures that are so missing when losing weight.
If you're determined to indulge yourself, choose recipes that are low in fat and low in sugar, including artificial sweeteners.Sugar-free whipped cream (30% fat or more) with raspberries is an ideal choice for a keto dessert.
You can diversify the menu of those with a sweet tooth with fat bombs with vanilla, cinnamon and cardamom.This "candy" goes well with tea or coffee, which invariably raises 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 easy and very quick to make!
What you will need:
- 85 g of butter (preferably unleavened);
- 0.5 grated coconut (without sugar);
- 0.5 teaspoon of ground cardamom (green);
- 0.5 teaspoon of vanilla extract;
- 0.5 teaspoon of ground cinnamon.
How to prepare:
- Warm the oil to room temperature.
- Fry the coconut flakes until golden.
- Mix the butter, most of the chips, spices and refrigerate for 10 minutes.
- After the mixture has hardened slightly, form into small balls, sprinkle with the remaining toasted coconut and enjoy!
This dessert can be conveniently stored both in the refrigerator and in the freezer (the shelf life is the same as the oil you use).
How to enhance the weight loss effect of the keto diet?
Fat makes our life tastier, healthier and easier in the full sense of the word, but moderation is important in everything.Eat moderate portions 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 later than the end of the meal.
If you find yourself hungry, this can always be corrected with a small portion of fatty food, but if you overeat, the diet may be considered a failure.Watch your diet: Make sure you have plenty of fat and few carbohydrates.Do not deviate from the prescribed course, because this is the basis of the keto diet.
If you want to achieve maximum results, take a look at some useful tips below.
1. Make it easy to get involved.
At the beginning of the carb-free journey, fatty foods are too rich in fat for the body - this is normal, so your task is to wait out the "storm".When switching to a new food 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, avocado, cheese and a small amount of meat fried in oil).A smooth transition to higher-fat foods will keep you from feeling hungry and allow your body to adjust to a new source of energy without undue stress.
After achieving balance in the addiction pathway, the feeling of hunger after a "light fat" diet will decrease.From the perspective of the body, this indicates that the adaptation has been successful and access to the processing of fat as a fuel is completely open (glucose stored from carbohydrate food is no longer available).
2. Watch your appetite
If you have perfectly adapted to the keto diet, but your stomach has become too demanding for the volume of food, then it's time to experiment: try to reduce the amount of natural fats added to food (at the preparation stage or in the finished dish).
When you're hungry, choose fatty foods instead of carbohydrates.The latter will reduce weight loss efforts to nothing.Eat just as much food as you need to satisfy your hunger - let your body burn its internal fat stores, not that extra spoonful of butter from your plate.
3. Add more fat to your diet when losing weight.
As soon as you reach the desired number on the scale, for which you gave up carbohydrates, the body no longer has fat reserves that were used as a source of energy every day.
During this period, it is important to listen to the body, tune in to the same wavelength with it, to learn to read the signals of physical hunger.This is the period when the amount of fatty foods should be gradually increased.Until you "find" balance, that is, the ability to maintain weight without feeling hungry.
Do not worry that you may not understand your own body and there will be excess fat.During the process of losing weight, which will take at least 2 months (depending on the initial weight), you will gain good communication skills with the stomach.
The body itself will tell you how much food is enough to satisfy it.To listen to the hint, it is enough to have an appetite at hand and resist the temptation to overeat.
4. Eat enough protein foods
Protein foods are responsible for effectively suppressing hunger.If you're eating a lot of fatty foods, but you're still hungry, check to see if you're getting enough protein in the "processing unit"?Lack of protein 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 the weight, so the calculation is always individual).If you work out in fitness or go to the gym to tear muscles, you should increase the portion of protein a little more.
How Much Fat Can You Eat on a Keto Diet?
The ketogenic food system does not include strict restrictions on calorie intake, so the main rule is: eat before you gain a little weight, choose standard portions (or focus on the volume of a 200-gram cup - eat as much as you can).
Have dinner before 8 pm - this will make the work of the whole body easier.Do not think that an hour before bedtime, your stomach will be happy with a meat pie in cheese sauce.Like you, he wants to rest at night and not work at all to process incoming statements.
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 with a small spoonful of butter.
This will allow you to quench your hunger and go to sleep feeling full.And remember, even light physical activity, such as walking, can significantly increase weight loss results.
Eat deliciously and lose weight with pleasure!