Delicious, rich foods with creamy, hearty sauces to help you lose weight!It seems absurd at first glance, but a low-carb, high-fat diet is a great way to enjoy eating 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 delicious.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, while keeping carbohydrate intake to a minimum, dietary nutrition will open up for 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 is so common with dietary restrictions.
The basis of the ketogenic diet is a diet with high fat content, optimal amount of protein and minimal amount of carbohydrates.The portion of the latter should not exceed 25 grams per day (the optimal amount is in the range of 20 to 25 grams).
The easiest way for our body to generate energy is glucose, the source of which are carbohydrates of all types (such as an apple which contains two dozen carbohydrates, as well as buns and candies).But as soon as the supply of this substance becomes limited, our system begins to use ketones produced in the liver as fuel.
Ketosis begins, which is a natural process within the body that usually occurs during extreme hunger.For example, if even the smallest piece of food does not enter the stomach for several days, the body begins to experience glucose deficiency (the energy source has dried up), so it recruits ketones to do the job.
In this way, the keto diet helps you lose weight, not because of hunger, but because of the reduced supply of carbohydrates in the "processing workshop".As soon as the body begins to use fat as a source of energy for life, it begins to actively "eat" fats from food, as well as those 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 few fats as possible - they will lead the body towards leanness.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, it will be extremely beneficial for the body.
On a ketogenic diet, you will always feel full, happy and in a good mood, because fatty foods satisfy your hunger fully and for a long time, and the pleasant creamy taste of food allows you not to feel deprived of delicious dishes.
This is exactly what happens in other diets with a strict restriction on the amount of cheese, for example, or a complete ban on juicy kebabs from a fatty piece of 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.So, we're talking about 10 ways to eat more natural fats, leading to a wide range of benefits – both the pleasure of eating and effective weight loss.
1. Start with fat-rich whole foods
It's time to say goodbye to low-fat or low-fat foods.Clean out your refrigerator and kitchen cupboards with a dry egg mixture 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” – these have no place in your belly on the keto diet.Replace skimmed milk with the thickest milk, enjoy 20% or more heavy cream, consume 9% fat cottage cheese and enjoy the delicate creamy taste of food.
By the way, if you cannot find full-fat milk or yogurt in a nearby store, feel free to buy a low-fat product, 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 stock your refrigerator with high-fat whole 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 high-fat hard cheese.
In a word, don't deprive yourself of the pleasure of eating delicious and fatty foods!By the way, you can easily make natural ice cream from cream - just whip it and put it in the freezer.Your dish will be ready in an hour.Use strawberries or apricots as a sweetener – these contain minimal carbohydrates (5 grams for half a cup of strawberries and 8 grams for 2 large apricots).
Give preference to fatty meat from now on.Moreover, it is more aromatic, tender and cheaper unlike its low-fat counterparts.Include fish like 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 excess fat
Don't be afraid to add so much oil to the pan that the pieces of food literally float in it.There's no longer any need to steam vegetables or cook dry chicken breasts without a drop of fat in foil.Cook low-carb vegetables, fish, meat or eggs with natural fats.
This will make your food more tasty and nutritious.Use only as much fat as is needed to prepare the dish.You can always throw away leftovers—there's no point 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 boil green beans and add a piece of butter to them to get a pleasant taste.
Do you like it rough?Then fry the beans in oil, and sprinkle with sesame oil at the end - you will get a wonderful dish.It is not forbidden to sprinkle a spoonful of sesame seeds on the beans (this will enhance the taste and add a little more fat, which will help reduce body weight).
Experiments welcome!Don't be afraid to try new combinations of foods and natural fats to see what you like best.Make a healthy supply of several types of fats at once, which can be stored in the refrigerator or kitchen cabinet:
- Vegetable oil;
- Olives and coconuts;
- Lard (in any form);
- Sesame oil;
- avocado and peanut oil;
- pumpkin seed oil;
- Nut oil (macadamia, almond, etc.);
- Chicken, duck fat and other types of animal fat.
Use oil everywhere – on sandwiches, in salads, when broiling, broiling or frying food.
4. Stock up on a list of low-carb recipes
This 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 delicious thing to cook for breakfast or dinner.Most importantly, the dishes contain practically no carbohydrates.
Here are some first ideas for your recipes:
- Chicken Casserole with Feta Cheese and Olives.Only 6 grams of carbohydrates, and cooking is as easy as shelling pears - mix the ingredients and bake until golden brown, not forgetting to coat the chicken in spices and butter.
- Meat cutlets in creamy tomato sauce with a side dish of boiled cabbage(Of course, in butter).Only 10 grams of carbohydrates compared to the tempting taste of fried cutlets with aromatic, hearty sauce.
- Keto Pancakes with Roast Pork.Only 8 grams of carbs and amazing flavor!Use heavy cream and almond flour to prepare these pancakes, and don't forget to season the finished dish with melted butter.
- Hamburger with airy egg bun, fried 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 into one mass and bake in the oven.You probably already know how to roast meat.Bon appetit!
Low-carb dishes will help you eat deliciously, and most importantly, they will consume plenty of fat, which is so necessary to lose 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 swallow olive oil by the spoonful, but adding it to vegetable salads is your sacred duty.Even avocado, considered a very fatty food, goes well with oil dressing.
There are countless sauce options:
- Pure vegetable oil mixed with herbs and spices;
- Cheese and cream sauces, as well as their combinations (tomato, mushroom, etc.);
- Melted butter or everyone's "damned" mayonnaise.
Always include natural fats in your diet, as this is 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 conjure up clumsy pictures of an unsightly piece of lard or, worse, fat on our bodies.So it's time to turn your thinking in the opposite direction, because sometimes fat looks too good, let alone tastes good!
See what you can use to decorate your dishes:
- fatty cheeses;
- avocado slices;
- Olives and seeds;
- jerky;
- chopped macadamia nuts;
- Roasted sesame seeds, almonds;
- Avocado, tomato and herb puree;
- pieces of bacon or brisket;
- Pine nuts.
These simple foods diversify the taste of your meals, provide your body with nutrients and of course plenty of fat!These can be added to almost any dish and are a great addition to your keto meal plan.
7. Check the snacks – are you sure they contain fat?
It's best to avoid snacks and various appetizers in any diet, but sometimes they are great for curbing hunger, leaving you feeling full until your next meal.If you feel hungry, choose fatty snacks.It can be cheese, nuts or hard-boiled chicken eggs.
8. Always keep a stock 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 both as a stand-alone dish (for example, a spicy cheese topping in the form of tightly rolled cutlet balls) and as an aesthetic touch to the main dish (in the form of sprinkles).
Prepare wonderful creamy desserts based on cottage cheese and enjoy its taste for breakfast or dinner.Choose any type of fatty cottage cheese with minimal carbohydrate content - this high-calorie product will quickly fill your stomach, leaving you feeling satisfied with your meal.
9. Add fat to beverages
Your tea, coffee or hot milk will sparkle with unique flavor if there is a spoonful of aromatic fat in it.For example, melt some butter or coconut oil in a bowl.This won't take more than 30 seconds, but the flavor of the drink will delight your taste buds for the next 15 minutes.
Heavy cream from farm shops or thick country sour cream 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 breakfast will solve two problems at once: quench your thirst and fill your stomach.
When you move away from fatty foods and dream of a slim body, do not forget about the proper approach to business.After all, in some cases an excess of fatty foods risks giving the opposite result – stopping the weight loss process or rapidly increasing cholesterol levels.
Especially if you drink the drink on a full stomach, the body gets a lot of extra energy.This tool is powerful – use it wisely.
10. Which sweets to choose on the keto diet?
The first tip for all diets is to give up sweets.But, in case of snacking, sometimes it is difficult to deprive yourself of that little pleasure which is sorely lacking while 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 higher) with raspberries is a perfect choice for a keto dessert.
You can diversify the menu of those with a sweet tooth with Fat Bombs of vanilla, cinnamon and cardamom.These "sweets" go well with tea or coffee, which always keeps the mood of people who are losing weight good.By the way, such "bombs" contain only 0.4 grams of carbohydrates.Write down the recipes, because they are easy and quick to prepare!
What you will need:
- 85 grams of butter (preferably unleavened);
- 0.5 grated coconut (no added sugar);
- 0.5 teaspoon ground cardamom (green);
- 0.5 tsp vanilla extract;
- 0.5 teaspoon ground cinnamon.
How to cook:
- Heat the oil to room temperature.
- Fry the coconut flakes until they turn golden brown.
- Combine butter, most of the chips, spices and refrigerate for 10 minutes.
- Once the mixture hardens a bit, make small balls of it, roll in the remaining roasted coconut and enjoy!
This dessert can be easily stored in both the refrigerator and freezer (the shelf life is the same as that of the oil you use).
How to Increase Weight Loss Effects on Keto Diet?
Fats truly do make our lives tastier, healthier, and easier, but moderation is key in everything.At each meal, eat limited amounts of food, do not overeat.The best advice is to leave the table a little hungry, as the feeling of satiety comes a little after the meal is over.
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.Pay attention to your diet: Make sure it has a lot of fat and low carbohydrates.Do not deviate from the prescribed course, as this is the basis of the keto diet.
If you want to get maximum results, take a look at some useful tips given below.
1. Make onboarding easy.
At the beginning of the carbohydrate-free journey, fatty foods run the risk of seeming saturated with fat to 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 a little 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 high-fat foods will relieve you of hunger and allow your body to get used to a new source of energy without unnecessary stress.
Once you regain balance on the road to addiction, feelings of hunger will subside after following a "light-fat" diet.From the body's point of view, 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. Pay attention to your hunger
If you have fully adopted the keto diet, but your stomach has become excessively demanding about the amount of food, 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).
Choose high-fat foods instead of carbs even when you feel hungry.The latter will nullify your efforts to lose weight.Eat only as much food as you need to satisfy your hunger – let your body burn your internal fat stores, not an extra spoonful of butter from your plate.
3. Include more fat in your diet when losing weight.
As soon as you achieve the result - the desired number on the scales, for which you gave up carbohydrates, there are no fat reserves left inside the body, which were used as an energy source day after 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" the balance, that is, the ability to maintain weight without feeling hungry.
Don't worry that you won't listen to your body, and excess fat will accumulate.During your weight loss process, which will take at least 2 months (depending on your starting weight), you will acquire good communication skills with your gut.
The body itself will tell you how much food is enough to satisfy it.To listen to the signals, you just have to control your appetite and avoid the temptation to overeat.
4. Eat enough protein
Protein foods are responsible for suppressing appetite effectively.If you eat a lot of fatty foods but still feel hungry, check to 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 grams of protein per 1 kilogram of body weight (the amount of protein can reach 1.7 grams, depending on the weight, so the calculation is always individual).If you do fitness or go to the gym to get ripped muscles, then you should increase your protein intake a little.
How much fatty food can you eat on the keto diet?
The ketogenic nutrition system does not provide for 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 fits).
Have dinner before 8 o'clock - this will make the work of the entire body easier.Don't think that eating a meat patty in cheese sauce an hour before bed will make your stomach happy.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 peacefully survive the 12-hour break without food (evening + night sleep).As a last resort, eat a slice of cheese or drink a glass of milk with a teaspoon of butter added.
With this you will be able to satisfy your hunger and sleep feeling full.And remember, even light physical activity like walking will significantly enhance your weight loss results.
Eat deliciously and lose weight with pleasure!