Tasty, rich foods paired with creamy, hearty sauces help you lose weight!It seems absurd at first glance, but a low-carb, high-fat diet is a great 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 food especially appetizing.After all, how can a dry chicken breast compare to a juicy piece of pork in cheese sauce?Same thing.
If you eat enough fatty foods, keeping carbohydrate intake to a minimum, dietary 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 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 that are so typical of dietary restrictions.
The basis of the ketogenic diet is food with a high fat content, an optimal amount of proteins and a minimal amount of carbohydrates.The portion of the latter must not exceed 25 g per day (the optimal amount is between 20 and 25 g).
The easiest way to produce energy for our body is glucose, the source of which is carbohydrates of all types (such as an apple containing two dozen carbohydrates, as well as rolls and candy).But as soon as the supply of this substance is limited, our system begins to use the ketones produced in the liver as fuel.
Ketosis is triggered, a natural process within the body that usually comes into play 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 feel a shortage of glucose (the energy source has dried up), so it recruits ketones to function.
In this way the keto diet helps you lose weight, not due to hunger, but due to the low carbohydrate intake in the “processing laboratory”.As soon as the body switches to using fats as a source of energy for life, it begins to actively "eat" fats from food, as well as those that "decorate" our hips, stomach and other parts of the body.
Therefore, with 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 thinness.Contrary to prejudices (fat makes you fat, it is harmful, etc.), do not be afraid of fatty foods, because as part of a low-carb diet, they will be extremely 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 exactly what happens in other diets with a strict limitation on the amount of cheese, for example, or a total ban on juicy kebab made from a fatty piece of pork.
TOP 10 – let's eat fat and tasty!
In some cases, the keto diet can be problematic for people who aren't used to eating a lot of fatty foods.Therefore, we are talking about 10 ways to eat more natural fats, getting comprehensive 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 the refrigerator and kitchen cabinets of dried egg mixes instead of real eggs, artificial cream and low-fat peanut butter.Now your breakfast, lunch or dinner will be truly 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 higher fat, enjoy cream at 20% or 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 whole milk or yogurt in a nearby store, feel free to purchase 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.
Check your entire shopping list.Your goal is to stock your refrigerator with high-fat whole foods, including avocados and chicken eggs.
When preparing dishes, try to add natural fats and do not avoid them out of old habit.Fry eggs in melted butter, eat your favorite high-fat hard cheeses.
In a word, do not deny yourself the pleasure of eating tasty and fatty foods!By the way, you can easily make natural ice cream with 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 a minimal amount of carbohydrates (5 g for half a cup of strawberries and 8 g for 2 large apricots).
From now on give preference to fatty meats.In addition, it is more aromatic, tender and economical, unlike its low-fat counterparts.Include fish such as salmon, mackerel and sardines in your diet - they are high in fat, so they will be a great addition to your menu.
2. Cook with added fat
Don't be afraid to pour so much oil into the pan that pieces of food literally swim in it.You no longer have to steam vegetables or cook dry chicken breast without a drop of fat in the foil.Cook low-carb vegetables, fish, meat or eggs with natural fats.
This will make your food even more appetizing and nutritious.Use only the amount of fat needed 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 fats - this will diversify the taste of food
Fats can easily change the taste of food and this is a great way to broaden the range of taste sensations for each day of the ketogenic diet.The simplest option is to boil the green beans and season them with a piece of butter to get a pleasant aftertaste.
Do you like it fatter?Then fry the beans in oil and finally season with sesame oil - you will 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.Keep a healthy supply of several types of fats at once, which can be stored in the refrigerator or kitchen cabinet:
- 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 types of animal fats.
Use oil everywhere: on a sandwich, in salads, when boiling, stewing or frying foods.
4. Stock up on a list of low-carb recipes
It's 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 brains every time over what delicious thing to cook for breakfast or dinner.The most important thing is that there are practically no carbohydrates in the dishes.
Here are some first ideas for your dishes:
- Chicken casserole with feta and olives.Only 6g of carbs and cooking is as easy as shelling pears: mix the ingredients and cook until golden brown, not forgetting to coat the chicken in spices and butter.
- Meat cutlets in creamy tomato sauce with a side of stewed cabbage(in butter, of course).Only 10 g of carbohydrates against the pleasant taste of a fried cutlet with a fragrant and hearty sauce.
- Keto Roast Pork Pancakes.Only 8 g of carbohydrates and an amazing flavor delight!Use cream and almond flour to make these pancakes and don't forget to season the finished dish with melted butter.
- Burger with soft egg bun, fried meat, cheese, vegetables and herbs.This dish will replace any fast food and brings only 7 g of carbohydrates!By the way, the "bun" itself is very simple to prepare: just beat the yolks and whites separately, then combine them into a single mass and bake in the oven.You probably already know how to fry meat.Enjoy your meal!
Low-carb recipes will help you eat deliciously and, most importantly, consume a lot of fats, which are so necessary for losing weight on the keto diet.
5. Cover prepared foods with oil, sauce or rich dressing.
Do this with everything you eat.There is no need to devour olive oil with spoons, but adding it to vegetable salad is your sacred duty.Even avocado, known for being a very fatty food, goes well with an oil-based dressing.
There are countless options for sauces:
- pure vegetable oils blended with herbs and seasonings;
- sauces based on cheese and cream, as well as combinations thereof (tomato, mushroom, etc.);
- melted butter or everyone's "cursed" mayonnaise.
Always add natural fats to your food, as this is the basis of the keto diet.
6. Nice food = greasy food.Decorate your dishes with fatty foods!
For some reason, when we hear the word “fat,” our mind draws awkward images of an unsightly piece of lard or, even worse, fat on our body.So now it's time to turn your thinking in the opposite direction, because fat sometimes looks good, not to mention tastes!
Find out what you can use to decorate your dishes:
- fatty cheeses;
- avocado slices;
- olives and seeds;
- jerky;
- chopped macadamia nuts;
- toasted sesame, almonds;
- puree of avocado, tomatoes and aromatic herbs;
- slices of bacon or brisket;
- pine nuts.
These simple foods add variety to the flavor of your food, provide your body with nutrients and, of course, lots of fat!They can be added to almost any dish and are a great support for your keto eating plan.
7. Check snacks: are they safe to contain fat?
Snacks and appetizers are best avoided on any diet, but they are sometimes great for curbing hunger, allowing you to feel full until your next meal.If you happen to feel hungry, choose fatty snacks.It could be cheese, nuts or hard-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 garnish: It works great both as a stand-alone dish (for example, a spicy cheese garnish in the form of tightly rolled cutlets) and as an aesthetic touch to the main course (in the form of sprinkles).
Prepare fantastic creamy cheese desserts 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 satisfied with your meal.
9. Add fat to drinks
Your tea, coffee or hot milk will shine with an inimitable taste if it contains a spoonful of aromatic fats.For example, melt some butter or coconut oil in a bowl.It 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 sour cream from farm stores 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: quenching your thirst and filling your stomach.
While you are carried away by fatty foods and dream of a slim body, do not forget about a reasonable approach to business.After all, an excess of fatty foods in some cases risks giving the opposite result: interrupting the weight loss process or sharply increasing cholesterol levels.
Especially if you drink the drink on a full stomach, providing your 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 avoid dessert.But, as in the case of snacks, sometimes it is difficult to deny yourself that little pleasure that is sorely missed when losing weight.
If you're determined to indulge in 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.
The menu for those with a sweet tooth can be diversified with vanilla, cinnamon and cardamom fat bombs.These "sweets" go well with tea or coffee, invariably lifting 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 prepared quickly and easily!
What you will need:
- 85 g of butter (preferably unleavened);
- 0.5 grated coconut (no added sugar);
- 0.5 teaspoon ground cardamom (green);
- 0.5 teaspoon vanilla extract;
- 0.5 teaspoon of ground cinnamon.
How to cook:
- Heat the oil to room temperature.
- Fry the coconut flakes until golden brown.
- Mix the butter, most of the chips, spices and place in the refrigerator for 10 minutes.
- Once the mixture has hardened slightly, shape it into balls, roll them in the remaining toasted coconut and enjoy your meal!
This dessert can be conveniently stored both in the fridge and in the freezer (the shelf life is the same as the oil you used).
How to improve the slimming effect of a keto diet?
Fat makes our life tastier, healthier and easier in the true 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 arrives a little later than at the end of the meal.
If it turns out that you are hungry, you can always correct it with a small portion of fatty food, but if you eat too much, the diet can be considered unsuccessful.Pay attention to your diet: make sure you have lots of fats and few carbohydrates.Do not deviate from the designated path, because this is the basis of the keto diet.
If you want to get maximum results, check out some helpful tips below.
1. Simplify onboarding.
At the start of a carb-free journey, fatty foods run the risk of feeling too high in fat for the body - this is normal, so your job is to wait for the "storm" to end.When switching to a new food system, your body and taste buds begin to adapt gradually, just give them some time (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 gradual transition to higher-fat foods will free you from hunger and allow your body to get used to a new source of energy without unnecessary stress.
Once balance has been achieved in the addiction journey, the feeling of hunger after a “soft” diet will decrease.From the body's point of view, this indicates that the adaptation has been successful and that access to the transformation of fats as fuel is completely open (there is no longer any glucose reserve accumulated from carbohydrate foods).
2. Watch your appetite
If you have adapted more than perfectly to the keto diet, but your stomach has become overly fussy about the volume of food, then it's time to experiment: try reducing the amount of natural fats added to your food (either during cooking or in the finished dish).
When you're hungry, still choose foods high in fat instead of carbohydrates.The latter will reduce your weight loss efforts to zero.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 scales, for which you gave up carbohydrates, there are no longer any reserves of fat left inside the body, which was used day after day as a source of energy.
In this period it is important to listen to the body, tune in with it on the same wavelength 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.
Don't worry that you may not feel your body and there will be excess fat.During your weight loss process, which will last at least 2 months (depending on your starting weight), you will acquire good communication skills with your stomach.
The body itself will tell you how much food is enough to satisfy you.To get the hint, all you have to do is keep your appetite in check and resist the temptation 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 remain hungry, check to see if enough protein is going into the "processing department"?Lack of protein can slow or stop weight loss.
Make sure that your daily diet contains on average 1.5 g of protein per 1 kg of body weight (the amount of protein can reach 1.7 g depending on your weight, so the calculation is always individual).If you do fitness or go to the gym to strengthen your muscles, you should increase your protein portion a little more.
How many fatty foods can you eat on a keto diet?
The ketogenic nutritional system does not have strict restrictions on calorie intake, so the key rule is: eat until you are slightly full, choose standard portions (or focus on the volume of a 200 gram glass - eat as much as you need).
Have dinner before 8 pm: this will facilitate the work of the whole body.Don't think that your stomach will be happy with a meat pie in cheese sauce an hour before going to bed.Like you, he wants to rest at night and not work at all on 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 teaspoon of butter.
This will allow you to quench 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!