Tasty, rich food paired with creamy, hearty sauces will help you lose weight!It sounds absurd at first glance, but a low-carb, high-fat diet is an excellent way to enjoy eating and lose weight at the same time.
Keto diet - a fierce battle in the name of slimness
Fat is a unique flavor enhancer that makes our food particularly appetizing.After all, how does a dry chicken breast compare to a juicy piece of pork in cheese sauce?Same thing.
If you eat enough fatty foods and keep your carbohydrate intake to a minimum, diet nutrition will open up to you from a new side – tasty, juicy and nutritious!
Very soon we will move on to the TOP 10 methods, but now let's briefly look at the principle of the keto diet - how it works, forces the body to lose weight, but at the same time removes the feeling of hunger and bad mood that are so typical with dietary restrictions.
The basis of the ketogenic diet is food with a high fat content, an optimal amount of protein and a minimum of carbohydrates.The portion of the latter 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 of which is carbohydrates of all types (like an apple, which contains two dozen carbohydrates, as well as buns and sweets).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 triggered, a natural process in the body that usually comes into play 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 (the energy source has dried up), so it recruits ketones to work.
In this way, the keto diet helps you lose weight, not because of hunger, but because of the low supply of carbohydrates to the “processing plant”.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" our sides, stomach and other parts of the body.
Therefore, on a keto diet, it is important to remember the most important thing: your diet must contain as much fat as possible - they will lead the body to leanness.Contrary to the prejudices (fat makes you fat, it is harmful, etc.), you should not be afraid of fatty food, because as part 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 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 exactly what happens on other diets with a strict limitation of the amount of, for example, cheese or a complete ban on juicy kebabs from a fatty piece of pork.
TOP 10 – we eat fat and tasty!
In some cases, the keto diet can be problematic for people who are not used to eating very fatty foods.That's why we're talking about 10 ways to eat more natural fat, which have extensive 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.Clear your fridge and kitchen cupboards of 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 all foods labeled "light" or "diet" - they have no place in your stomach on the keto diet.Replace skimmed milk with the fattest, enjoy heavy cream 20% or higher, eat cottage cheese with a fat content of 9% and enjoy the delicate creamy taste of food.
If you can't find full-fat milk or yoghurt in a shop nearby, 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 your entire shopping list.Your goal is to stock your fridge with whole, high-fat foods, including avocados and chicken eggs.
When preparing dishes, try to add natural fats to them, and not avoid them out of old habit.Fry eggs in melted butter, eat your favorite fatty hard cheeses.
In a word, do not deny yourself the pleasure of eating tasty and fatty food!You can also easily make natural ice cream from cream - just whip it and put it in the freezer.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 you must prefer fatty meat.In addition, it is more aromatic, tender and cheap in contrast to 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
Don't be afraid to pour so much oil into the pan that the pieces of food literally swim in it.There is no longer any need to steam vegetables or bake dry chicken breast without a drop of fat in foil.Make 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 cook 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 food
Fats can easily change the taste of food, and this is a great way to expand the range of taste experiences for each day of the ketogenic diet.The easiest option is to cook green beans and season them with a piece of butter for a pleasant aftertaste.
Do you like it fatter?Then fry the beans in oil, and finally drizzle with sesame oil – you get a wonderful dish.It is not forbidden to sprinkle the beans with a spoonful of sesame seeds (this will improve the taste and add a little more 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.Make a healthy supply of several types of fat at once, which can be stored in the refrigerator or in the kitchen cupboard:
- vegetable oil;
- olives 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 types of animal fat.
Use oil everywhere - on a sandwich, in salads, when boiling, boiling or frying food.
4. Stock up on a list of low-carb recipes
It is not at all difficult as it seems.Write down a dozen simple recipes in a separate notebook so you don't have to rack your brain every time about what delicious thing to make for breakfast or dinner.The most important thing is that there are practically no carbohydrates in the dishes.
Here are a few first ideas for your dishes:
- Chicken casserole with feta cheese and olives.Only 6g of carbs and preparation is as easy as peeling pears - mix the ingredients and bake until golden brown, don't forget to coat the chicken with spices and butter.
- Meat cutlets in creamy tomato sauce with side dishes of stewed cabbage(in butter, of course).Only 10 g of carbohydrates against the charming taste of a fried cutlet with a fragrant, rich sauce.
- Keto pancakes with fried pork.Only 8 g of carbohydrates and an amazing taste!Use heavy cream and almond flour to prepare these pancakes, and don't forget to season 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 bring 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 into a single mass and bake in the oven.You probably already know how to roast meat.Good appetite!
Low-carb recipes will help you eat deliciously, and most importantly, consume plenty of fat, which is so necessary to lose weight on the keto diet.
5. Cover prepared food with oil, sauce or rich dressing.
Do this with everything you eat.There is no need to swallow olive oil by the tablespoon, but adding it to a vegetable salad is your sacred duty.Even avocado, 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, 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. Beautiful food = fat food.Decorate your dishes with bold food!
For some reason, when we hear the word "fat," our minds conjure up clumsy images of an unsightly piece of lard 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 good, not to mention tastes good!
See what you can use to decorate your dishes:
- fat cheeses;
- avocado slices;
- olives and seeds;
- twitching;
- chopped macadamia nuts;
- toasted sesame, almonds;
- mashed avocado, tomatoes and herbs;
- slices of bacon or brisket;
- pine nuts.
These simple foods add variety to the taste of your food, provide your body with nutrients, and of course, plenty of fat!They can be added to almost any dish 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 good at suppressing hunger, so you can feel full until your next meal.If you happen to be hungry, choose fatty snacks.It can be cheese, nuts or hard-boiled chicken eggs.
8. Always keep a supply of cheeses in the fridge
Because cheese is the best addition to any food.It works well as a snack and can be eaten for breakfast or as a snack.Use cheese as a topping – it works fantastically both as an independent dish (e.g. a spicy cheese topping 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 taste for breakfast or dinner.Choose any type of full-fat cheese with minimal carbohydrates - 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 fats.For example, melt some butter or coconut oil in a bowl.It takes 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 cream from farm shops goes well with hot drinks.And if you add butter to a glass of warm 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 get carried away by fatty foods and dream of a slim body, do not forget a reasonable approach to business.In some cases, an excess of fatty food risks giving the opposite result - stopping the process of losing weight or sharply raising the cholesterol level.
Especially if you drink the drink on a full stomach, providing the body with tons of excess energy.This tool is powerful - use it wisely.
10. Which dessert to choose on a keto diet?
The first tip for all diets is to skip dessert.However, as in the case of snacks, it is sometimes difficult to deny yourself 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 whipped cream (30% fat or more) with raspberries is an ideal choice for a keto dessert.
You can diversify the menu for those with a sweet tooth with fat bombs with vanilla, cinnamon and cardamom.These "sweets" go well with tea or coffee and invariably lift the spirits 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 prepared easily and very quickly!
You will need this:
- 85 g butter (preferably unsalted);
- 0.5 grated coconut (no added sugar);
- 0.5 tsp ground cardamom (green);
- 0.5 tsp vanilla extract;
- 0.5 tsp ground cinnamon.
How to cook:
- Heat the oil to room temperature.
- Fry the coconut flakes until they are golden brown.
- Mix butter, most of the chips, spices and refrigerate for 10 minutes.
- Once the mixture has hardened slightly, form into small balls, roll in the remaining toasted coconut and enjoy!
This dessert can easily be stored in both the fridge and freezer (the shelf life is the same as the oil you used).
How to enhance the weight loss effect of a keto diet?
Fat makes our lives tastier, healthier and easier in the truest sense of the word, but moderation is important in everything.At each meal, eat moderate portions, do not overeat.The best advice is to leave the table slightly hungry, because the feeling of satiety 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 overeat, the diet can be considered a failure.Take care of your diet: Make sure you have a lot of fat and few carbohydrates.Do not deviate from the specified course, because this is the basis of the keto diet.
If you want to achieve maximum results, take a look at some helpful tips below.
1. Make onboarding easy.
At the beginning of a carb-free journey, fatty foods risk appearing too fatty 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 meat fried in a small amount of oil).A smooth transition to more fatty foods will relieve you of hunger and allow your body to get used to a new source of energy without undue stress.
Once you achieve balance on the addiction path, hunger pangs after a "light-fat" diet will decrease.From the body's perspective, this indicates that adaptation has been successful and access to the processing of fat as fuel is completely open (there is no longer any supply of glucose accumulated from carbohydrate foods).
2. Watch your appetite
If you have adapted more than perfectly to the keto diet, but your stomach has become too 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 (at the preparation stage or in the finished dish).
When you're hungry, still 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 achieve the result - the desired number on the scale for which you gave up carbohydrates, there are no more fat reserves left inside the body, which were used day after day as a source of energy.
During this period, it is important to listen to the body, tune into the same wavelength with it to learn to read the signals of physical hunger.This is the period when the amount of fatty food should be gradually increased.Until you "find" the balance, i.e. the ability to maintain the weight without feeling hungry.
Don't worry that 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 starting 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 hear the hint, just hold your appetite in hand and resist the temptation to overeat.
4. Eat enough protein foods
Protein foods are responsible for effectively suppressing hunger.If you eat very fatty food but are still hungry, check to see if enough protein is getting into the "processing department"?Lack of protein can slow or stop weight loss.
Make sure your daily diet contains an average of 1.5g of protein per1 kg of body weight (the amount of protein can reach 1.7 g depending on weight, so the calculation is always individual).If you exercise 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 a 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 volume of a 200 gram glass - eat as much as it suits).
Eat dinner before20 - it will make the work for the whole body easier.Don't think your stomach will be happy with a meatball in cheese sauce an hour before bed.Like you, he will rest at night and not work at all processing the incoming provisions.
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 satiate your hunger and fall asleep feeling full.And remember, even light physical activity like walking will significantly improve your weight loss results.
Eat deliciously and lose weight with pleasure!