Everyone knows that toeto-diet requires an increased intake of fat, but it is not always clear how this can be done. At first, this can be confusing for ordinary people who are not used to fatty foods. No need to be afraid, no need to starve. You need to properly introduce healthy fats into your diet. How can this be done?
1. Start by consuming whole foods and remove all non-fat from your diet!
This is a good start. Remove from the refrigerator and never buy foods with a "fat-free" label. Only full fat cream, cottage cheese, natural yoghurt, cheeses. If you go for meat - only fatty pieces, no lean meat. Add more oily fish to your diet, and cod liver is fine.
2. Cook with fat.
Stop trying to fry patties in water in non-stick cookware. Say NO to Dry Chicken Breasts! Cook with fats, fry meat, fish, eggs with the right natural fats.
3. Use different fats for a variety of flavors.
Fats can dramatically change the flavor of your dish. For example, a beef steak has a completely different taste if it is fried not just in coconut oil, but in lard, and at the end add butter.
4. Look for and try low-carb keto recipes.
There are a lot of interesting recipes, soon I will start adding them not only here, but also on my website. There are a lot of interesting solutions on the Internet - there are recipes for low-carb bread, pizza, many different baked goods, desserts, etc. Good recipes have the right products and a well-described cooking technology.
5. Season all meals and salads with oil.
There are many options for sauces and dressings, not only for salads, based on good fats with a minimum amount of carbohydrates, for example, I laid out two options in a post about meatloaf. Look for interesting recipes, add to your diet. Homemade mayonnaise is a good option for almost any occasion.
6. Add fatty foods to your diet.
Do not hesitate - fatty meat, fatty fish, cheese, avocados, olives, nuts, everything contains not just fat, but a lot of valuable vitamins and minerals. All this can be easily added to almost any dish.
7. Add fatty snacks to your diet.
Yes, snacking is generally undesirable for keto diet, but for the first time it is very important to accustom your body to eat and be saturated with fatty healthy foods. Various snacking options can help a lot to avoid hunger. Better to have something to eat than starving. There are tons of options and recipes - cheese, boiled eggs, nuts, seeds, flaxseed bread, etc.
8. Add cheese.
Certainly not fat-free. A cheese plate can be an appetizer, you can rub the cheese on top of a dish, you can eat a piece with tea instead of dessert, there are a lot of options, try it.
9. Add fat to coffee and tea.
No coffee cream in small packages! Only 33% cream without stabilizers!
You can add butter or coconut oil. You can mix them in one cup and add cream - try this coffee recipe. Over time, this can replace hunger-free breakfast or kill hunger between meals. There is also a very interesting cocoa recipe for keto diets.
10. Use fat keto bombs (keto candy) for dessert.
There are also many options, for example I have keto chocolate and keto sweets laid out. Naturally, we avoid desserts, but if there are no carbohydrates and sugar substitutes, and there is a lot of healthy and tasty fat, then why not?
