Tasty, rich dishes paired with creamy, hearty sauces help you lose weight!It sounds absurd at first, but a low-carb, low-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 particularly appetizing.After all, how can you compare a dry chicken breast to a juicy pork chop with cheese sauce?Same.
If you eat enough fatty foods, reducing the intake of carbohydrates to a minimum, a new side of dietary nutrition opens up - tasty, juicy and nutritious!
We will soon move on to the TOP 10 method, but now let's briefly look at the principle of the keto diet - how it works, forcing the body to lose weight, while at the same time eliminating the feeling 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 minimal carbohydrates.The dose of the latter should not exceed 25 g per day (the optimal amount is 20-25 g).
The easiest way to produce energy for our body is glucose, the source of which is all kinds of carbohydrates (for example, an apple with two dozen carbohydrates, as well as buns and candy).But once the supply of this substance is limited, our system starts using ketones produced in the liver as fuel.
Ketosis kicks in, a natural process in the body that usually kicks in during extreme hunger.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 (the energy source has dried up), so it recruits ketones for work.
In this way, the keto diet helps you lose weight, not because of hunger, but because of the low carbohydrate supply of the "processing workshop".As soon as the body has switched to using fats as a source of life energy, it begins to actively "eat" fats from food, as well as those that "decorate" our sides, stomach and other parts of our body.
Therefore, during the keto diet, it is important to remember the most important thing: the diet should contain as much fat as possible - these lead the body to slimness.Contrary to prejudices (fat is fattening, harmful, etc.), do not be afraid of fatty foods, because as part of a low-carbohydrate diet, it will be extremely useful for the body.
During the ketogenic diet, you always feel full, cheerful and in a great mood, because fatty foods perfectly and for a long time satisfy your hunger, and the pleasant creamy taste of the food does not allow you to feel deprived of delicious food.
This is exactly what happens on other diets, for example, with strict restrictions on the amount of cheese, or a complete ban on juicy kebabs made from fatty pork.
TOP 10 - we eat fatty and tasty!
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 that have comprehensive benefits - both for the pleasure of eating and for effective weight loss.
1. Start with whole foods rich in fats
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 the keto diet.Replace skimmed milk with full fat, enjoy 20% or higher cream, eat 9% fat cottage cheese and enjoy the delicious creamy taste of food.
By the way, if you can't find fat-containing milk or yogurt in your local store, feel free to buy a low-fat product, because you can increase the fat content yourself.For example, add a few tablespoons of cream or sour cream to 1% drinking yogurt.
Review the complete shopping list.The goal is to stock your fridge with whole foods that are high in fat, including avocados and chicken eggs.
When preparing food, try to add natural fats to them and do not avoid them out of habit.Fry the eggs in melted butter, eat your favorite fatty hard cheeses.
In short, don't deny yourself the pleasure of eating tasty and fatty foods!By the way, you can easily make natural ice cream from cream - just whip it up and put it in the freezer.Your delicacy will be ready in an hour.Use strawberries or apricots as a sweetener - these have minimal carbohydrates (5g for half a cup of strawberries and 8g for 2 large apricots).
From now on, give preference to fatty meats.It is also more aromatic, milder and cheaper, unlike its low-fat counterparts.Include fish such as salmon, mackerel and sardines in your diet – they are rich in fat, making them great additions to your menu.
2. Cook by adding fat
Don't be afraid to pour so much oil into the pan that the pieces of food literally float in it.You no longer have to steam vegetables or fry dry chicken breast in foil without a drop of fat.Cook low-carb vegetables, fish, meat or eggs with natural fats.
This will make your food even more appetizing and nutritious.Use only as much fat as is necessary to prepare the food.You can always throw away the leftovers - there's no point in eating them with a spoon.
3. Use different fats - this makes the food taste different
Fats can easily change the flavor of food, and this is a great way to expand your taste buds every day of the ketogenic diet.The easiest solution is to boil green beans and flavor them with a piece of butter to get a pleasant aftertaste.
Do you like it fatter?Then we fry the beans in oil, and finally sprinkle them with sesame oil - we get a wonderful dish.It is not forbidden to sprinkle the beans with a spoonful of sesame seeds (this improves the taste and adds a little more fat, which helps 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.Make a healthy supply of several types of fat at the same time, which you can store 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, salads, cooking, steaming or baking.
4. Make a list of low carb recipes
It is not at all 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 what to cook for breakfast or dinner.The most important thing is that there are practically no carbohydrates in the food.
Here are some first ideas for food:
- Chicken casserole with feta cheese and olives.Only 6g of carbs and cooking is as easy as peeling a pear - mix the ingredients and fry until golden brown, don't forget to coat the chicken with spices and butter.
- Slice of meat in a creamy tomato sauce with a garnish of steamed cabbage(in butter of course).Only 10 g of carbohydrates against the charming taste of a fried slice with a fragrant, hearty sauce.
- Keto pancakes with roast pork.Only 8 g of carbohydrates and the amazing taste!To make pancakes, use heavy cream and almond flour, 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 meal replaces all fast food and contains only 7 g of carbohydrates!By the way, the "bun" itself can be prepared very simply: just beat the yolk and the white separately, then mix it into a uniform mass and bake it in the oven.You probably already know how to roast meat.Enjoy your appetite!
Low-carb recipes help you eat deliciously and, most importantly, consume a lot of fat, which is so necessary for weight loss on the keto diet.
5. Coat prepared foods with oil, sauce or rich dressing.
Do this with everything you eat.You don't have to gobble up the olive oil with a tablespoon, but it is your sacred duty to add it to the vegetable salad.Even avocado, which is known to be a very fatty food, goes well with an oil dressing.
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 "damned" mayonnaise.
Always add natural fats to your meals as this is the foundation of the keto diet.
6. Nice food = fatty food.Garnish your food with fatty foods!
For some reason, when we hear the word "fat," our minds conjure up awkward images of an ugly hunk of lard, or worse, fat on our own bodies.So it's time to turn your thinking in the opposite direction, because sometimes fat looks great, not to mention tastes great!
See how you can decorate your food:
- fatty cheeses;
- avocado slices;
- olives and seeds;
- jagged;
- chopped macadamia nuts;
- roasted sesame, almonds;
- mashed avocado, tomato and herbs;
- a slice of bacon or brisket;
- pine nuts.
These simple dishes diversify the taste of your food, provide your body with nutrients and, of course, plenty 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 best avoided on any diet, but sometimes they are great at suppressing hunger, keeping you full until your next meal.If you are hungry, choose fatty snacks.It can be cheese, nuts or hard-boiled chicken eggs.
8. Always keep a supply of cheese in the fridge
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 great as a stand-alone dish (for example, as a spicy cheese topping in the form of tightly rolled sliced balls) and as an aesthetic addition to the main course (sprinkled).
Make amazing creamy desserts based on cheese and enjoy the taste for breakfast or dinner.Choose any fatty cheese with a minimum carbohydrate content - this high-calorie product will quickly fill your stomach, so you will be satisfied with the meal.
9. Add fat to drinks
Your tea, coffee or hot milk will sparkle with an inimitable taste if a spoonful contains aromatic fat.For example, melt butter or coconut oil in a bowl.It doesn't last more than 30 seconds, but the aftertaste of the drink delights your taste buds for another 15 minutes.
Hard cream or thick country sour cream from farm shops goes well with warm drinks.And if you add butter to a glass of hot milk, you can not only lose weight, but also forget seasonal colds.Such a simple snack solves two problems at once: quenches thirst and fills the stomach.
While you are infatuated with fatty foods and dreaming of a slim body, don't forget to take a sensible approach to business.After all, excessive consumption of fatty foods in some cases risks the opposite result - stopping the process of losing weight or a sharp rise in cholesterol levels.
Especially if you drink the drink on a full stomach, supplying your body with tons of excess energy.This tool is powerful - use it wisely.
10. Which dessert should we choose for a keto diet?
The first tip for any diet is to skip dessert.But, as with snacking, sometimes it's hard to deny yourself that little joy that's so missing from 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 the menu of those with a sweet tooth with vanilla, cinnamon and cardamom fat bombs.These "sweets" go well with tea or coffee, and they always lift the mood of the diet.By the way, such "bombs" contain only 0.4 g of carbohydrates.Write down the recipe, because they are easy and very quick to prepare!
What you will need:
- 85 g of butter (preferably unleavened);
- 0.5 grated coconut (without added sugar);
- 0.5 teaspoon ground cardamom (green);
- 0.5 teaspoon vanilla extract;
- 0.5 teaspoon ground cinnamon.
Cooking method:
- Heat the oil to room temperature.
- Fry the shredded coconut until golden brown.
- Mix the butter, most of the chips, and the spices and put it in the fridge for 10 minutes.
- When the mixture has solidified a little, shape it into small balls, roll in the remaining toasted coconut flakes, and enjoy!
This dessert can be conveniently stored in the refrigerator and freezer (its warranty period is the same as that of the used oil).
How to increase the effect of weight loss during the keto diet?
Fat makes our lives tastier, healthier and easier in the truest 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 slightly hungry, because the feeling of fullness comes a little later than at 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, then the diet is considered a failure.Pay attention to your diet: make sure it is high in fat and low in carbohydrates.Do not deviate from the designated course, because this is the basis of the keto diet.
For maximum results, take a look at the helpful tips below.
1. Make it easy to enter.
At the beginning of the no-carb journey, there is a risk that fatty foods will seem too fatty for the body - this is normal, so it is your job to wait out the "storm".When we switch to a new food system, the body and taste buds 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 (such as avocados, cheese and small amounts of meat fried in oil).A smooth transition to higher-fat foods eases hunger pangs and allows your body to adjust to a new source of energy without undue stress.
If you achieve balance through addiction, hunger will decrease after the "light fat" diet.From the organism's point of view, this indicates that the adaptation has been successful and access to processing fat as fuel is fully open (glucose accumulated from carbohydrate foods is no longer available).
2. Pay attention to your appetite
If you have adapted more than perfectly to the keto diet, but your stomach has become excessively demanding in terms of the amount of food, then it is time to experiment: try to reduce the amount of natural fats added to the food (during the cooking stage or in the finished food).
If you're hungry, choose high-fat foods instead of carbohydrates.The latter will reduce your efforts to lose weight to nothing.Eat exactly the amount of food you need to satisfy your hunger - let your body burn its internal fat reserves, not a 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 gave up carbohydrates, there are no more fat reserves left in the body, which were used as a source of energy every day.
During this period, it is important to pay attention to the body, to tune in to the same wavelength as it, in order to learn to read the signs of physical hunger.This is the period when you should gradually increase the amount of fatty foods.Until you "find" balance, that is, the ability to maintain your weight without feeling hungry.
Don't worry about not listening to your own body and the excess fat will be there.During the process of losing weight, which lasts at least 2 months (depending on the initial weight), you will acquire good communication skills with your stomach.
Your body will tell you how much food is enough to satisfy you.To hear the tip, all you have to do is keep your appetite and resist the temptation to overeat.
4. Eat enough protein
Protein foods are responsible for suppressing hunger effectively.If you're eating a lot of fatty foods, but you're still hungry, see if you're getting enough protein in 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 the weight, so the calculation is always individual).If you do fitness or go to the gym to build up your ripped muscles, you should increase your protein intake a little more.
How much fatty food can you eat on a keto diet?
The ketogenic diet does not impose strict restrictions on calorie intake, so the key rule is to eat until you are slightly full, choose standard portions (or focus on the volume of a 200-gram glass - eat as much as you can fit).
Have dinner before 8:00 p.m. - it makes the work of the whole body easier.Don't think that your stomach will be happy with a meat patty with cheese sauce an hour before bed.Like you, he wants to rest at night and is not at all concerned with processing incoming reserves.
A good meal during the day allows 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 spoonful of butter.
This allows you to sip your hunger and fall asleep full.And remember, even light physical activities like walking can significantly improve your weight loss results.
Eat deliciously and lose weight with pleasure!