Delicious, hearty meals paired with creamy, hearty sauces help you lose weight!It sounds absurd at first, but a low-carb, high-fat diet is a great way to enjoy eating and lose weight at the same time.
Keto diet - fat fight in the name of slimness
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?The same.
If you eat enough fatty foods, reducing the intake of carbohydrates to a minimum, dietary nutrition will open up a new side for you - tasty, juicy and nutritious!
We will move on to the TOP 10 methods very soon, but for now let's briefly look at the principle of the keto diet - how it works, making the body lose weight, but at the same time eliminating the feeling of hunger and bad mood that are so characteristic of dietary restrictions.
The ketogenic diet is based on foods with a high fat content, an optimal amount of protein and a minimum amount of carbohydrates.The last part should not exceed 25 g per day (the optimal amount is between 20 and 25 g).
The easiest way to produce energy for our bodies is glucose, which comes from all kinds of carbohydrates (like an apple, which has two dozen carbohydrates, as well as buns and candy).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 activated, a natural process in the body that is usually activated 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 feel a lack of glucose (the energy source has dried up), so it attracts ketones to work.
In this way, the keto diet helps you lose weight not because of starvation, but because the “workshop” is low in carbohydrates.As soon as the body has switched to using fat as a source of energy for life, it begins to actively "eat" the fats obtained from food, as well as those that "decorate" our sides, stomach and other parts of the body.
Therefore, when following a keto diet, it is important to remember the main thing: you should have as much fat as possible in your diet - they will lead the body to slimness.Contrary to popular belief (fat makes you fat, it's bad, etc.), don't be afraid of fatty foods, because as part of a low-carb diet, it will be extremely beneficial to the body.
Following a ketogenic diet, you will always feel full, cheerful and in a great mood, because fatty foods are great and long-lasting hunger suppressants, and the pleasant creamy taste of food does not allow you to feel deprived of delicious food.
This is exactly what happens in other diets with a strict restriction on the amount of cheese, for example, or a complete ban on a juicy kebab from a fatty piece of pork.
TOP 10 - we eat fat and delicious!
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 for all-round benefits - both the joy 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.Clean 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 truly delicious!
Get rid of foods labeled “light” or “diet”—they have no place in your stomach on a keto diet.Replace skimmed milk with fatter, enjoy heavy cream with 20% or more, eat cottage cheese with a fat content of 9% and enjoy the mild creamy taste of food.
By the way, if you can't find full-fat milk or yogurt in a store near you, feel free to buy a low-fat product, because 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 stock your fridge with whole, high-fat foods, including avocados and eggs.
When cooking, try to add natural fats to them instead of avoiding them out of old habit.Fry eggs in melted butter, eat your favorite hard cheeses with a high fat content.
In a word, do not deny yourself the pleasure of eating tasty and fatty food!By the way, natural ice cream can be easily made from cream - just whip it and put it in the freezer.After an hour, your treat will be ready.Use strawberries or apricots as a sweetener - they contain minimal carbohydrates (5 g in half a cup of strawberries and 8 g in 2 large apricots).
From now on, give preference to fatty meat.In addition, it is 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, so they are great additions to your diet.
2. Cook with added fat
Don't be afraid to pour enough oil into the pan so that the pieces of food literally float in it.No more steaming vegetables or frying a dry chicken breast without a drop of fat in foil.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 necessary for cooking.You can always throw away the leftovers - no point eating them with a spoon.
3. Use different fats - it will vary the taste of the food
Fat can easily change the taste of food and is a great way to expand your taste buds for each day of the ketogenic diet.The easiest option is to boil the green beans and sprinkle with a knob of butter for a nice aftertaste.
Do you like fatter?After that, the beans are fried in oil, and finally sprinkled with sesame oil - you will get a wonderful dish.It is not forbidden to sprinkle beans with a spoonful of sesame seeds (it 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.Prepare several types of fat at the same time, 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, salads, cooking, stewing or baking.
4. Keep a list of low-carb recipes
It is not as difficult as it seems.Write down a dozen simple recipes in a separate notebook so that you don't have to worry about what to cook for breakfast or dinner every time.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 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.
- Meatballs in a creamy tomato sauce with stewed cabbage(in butter of course).Only 10 g of carbohydrates for the wonderful taste of a fried meatball with a fragrant, hearty sauce.
- Keto Fried Pork Pancakes.Only 8 g of carbohydrates and an amazing taste delight!To prepare these pancakes, use heavy cream and almond flour, and do not forget to cook 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 it will have 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 homogeneous 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 a lot of fat, which is so necessary to lose weight on the keto diet.
5. Coat finished dishes with oil, sauce or rich sauce.
Do this with everything you eat.You don't have to grate olive oil with tablespoons, but adding it to your vegetable salad is your sacred duty.Even avocado, which is known to be a very fatty food, goes well with an oil dressing.
There are countless sauce options:
- pure vegetable oils mixed with herbs and spices;
- cheese and cream sauces, as well as their combinations (tomato, mushroom, etc.);
- melted butter or all the "damned" mayonnaise.
Always add natural fats to your food as they are the basis of the keto diet.
6. Beautiful food = fatty food.Decorate your dishes with fatty foods!
For some reason, when we hear the word "fat," our minds picture a clumsy hunk of lard, or worse, fat, on our bodies.So now is the time to reverse your thinking, because fat sometimes looks great, not to mention tastes great!
See what you can use to decorate your dishes:
- fatty cheeses;
- avocado slices;
- olives and seeds;
- jerky;
- chopped macadamia nuts;
- roasted sesame, almonds;
- mashed avocado, tomato and herbs;
- slices of bacon or brisket;
- pine nuts.
These simple dishes add variety to the taste 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 addition to your keto meal plan.
7. Check the snacks - are they fat?
Snacks and snacks are best avoided in any diet, but sometimes they are great for curbing hunger, keeping you full until your next meal.If you happen to be 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 dish.It works great as a snack and can be eaten for breakfast or as a snack.Use cheese as a side dish - it works great both as a separate dish (for example, a spicy cheese filling in the form of tightly rolled meatballs) and as an aesthetic touch to the main dish (in the form of a sprinkle).
Make 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, make you feel satisfied with the meal.
9. Add fat to drinks
Your tea, coffee or hot milk will sparkle with a unique 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 of the drink will delight your taste buds for another 15 minutes.
Heavy cream or thick country sour cream from country stores 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 snack will solve two problems at once: quench your thirst and fill your stomach.
While you are fascinated by fatty foods and dream of a slim body, do not forget about a sensible approach to business.After all, an excess of fatty foods in some cases risks giving the opposite result - stopping the weight loss process or sharply increasing cholesterol levels.
Especially if the drink is drunk 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.But just like with snacking, sometimes it's hard to deny yourself the little pleasures you miss so much 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 a perfect choice for a keto dessert.
You can diversify the menu for those with a sweet tooth with fat balls 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 "bombs" contain only 0.4 g of carbohydrates.Write down the recipe, because they are prepared easily and very quickly!
What you will need:
- 85 g of butter (preferably unfermented);
- 0.5 grated coconut (without added sugars);
- 0.5 teaspoons of ground cardamom (green);
- 0.5 teaspoons of vanilla extract;
- 0.5 teaspoons of ground cinnamon.
How to cook:
- Warm the oil to room temperature.
- Fry coconut flakes until golden brown.
- Mix the butter, most of the chips, spices and refrigerate for 10 minutes.
- When the mass has hardened a little, form small balls, roll in the remaining toasted coconut and enjoy!
This dessert can be easily stored in both the refrigerator and the freezer (the shelf life is the same as the oil you use).
How to improve 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 a little hungry, as the feeling of fullness comes a little later than the end of the meal.
If you happen to be hungry, you can always fix it with a small portion of fatty food, but if you overeat, the diet can be considered a failure.Watch your diet: Make sure it's high in fat and low in carbohydrates.Do not deviate from the prescribed course, as this is the basis of the keto diet.
If you want to achieve maximum results, check out some helpful tips below.
1. Make it easy to join.
At the beginning of the journey without carbohydrates, fatty foods may seem 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 begin to adapt gradually, you just need to give them some time (on average 2-4 weeks).
During this period, try to eat neutral fatty foods (for example, avocados, cheese and meat fried in a small amount of oil).A smooth transition to higher fat foods will relieve you of hunger and allow your body to get used to a new source of energy without undue stress.
Once you have reached a balance on the addiction path, the hunger pangs for the "light fat" diet will diminish.From the organism's perspective, this indicates that the adaptation has been successful and the approach to processing fat as fuel is fully open (glucose stored from carbohydrate-containing foods is no longer available).
2. Watch your appetite
If you have more than perfectly adapted 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 fat added to the food (at the cooking stage or in the finished dish).
When you're hungry, still choose high-fat foods instead of carbs.The latter will reduce your efforts to lose weight to nothing.Eat just as much food as you need to satisfy your hunger - let your body burn its internal fat reserves instead of 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 have given 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, to tune in to one wavelength in order to learn to read the signals 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 weight without feeling hungry.
Do not worry that you may not hear your body and there will be excess fat.During the slimming process, which will take at least 2 months (depending on the initial weight), you will acquire good communication skills with your stomach.
The body will tell itself how much food is enough to satisfy it.To hear the hint, all you have to do is keep your appetite and resist the temptation to overeat.
4. Eat enough protein foods
Protein foods are responsible for suppressing hunger effectively.If you eat a lot of fatty foods, but you're still hungry, check if you're getting enough protein in the "processing department"?A 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're into fitness or hitting the gym to gain muscle, you should up your protein intake a bit.
How Much Fatty Food Can You Eat on a Keto Diet?
The ketogenic diet system does not impose strict restrictions on the amount of calories, 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 you can fit).
Have dinner before 20:00 - it will facilitate the work of the whole body.Don't think that an hour before bedtime, your stomach will be happy with a meat patty in cheese sauce.Like you, he wants to rest at night instead of working on processing incoming inventory.
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 sip hunger and fall asleep, feeling full.And remember that even light physical activity, such as walking, will greatly improve your weight loss results.
Eat deliciously and lose weight with pleasure!