Ketogén étrend: motiváció, tippek

At Low Carb Island we believe that a low carbohydrate, high healthy fat (LCHF) diet is the ideal way for us to eat as humans. The health benefits associated with this lifestyle are numerous and literally mind-blowing. That said you are most likely here because you have heard this is a good way to lose excess weight... and you would be correct!

Here are the bare basics of LCHF for anyone beginning their journey.

THE RULES

1. Eat when you're hungry. This can mean ignoring traditional meal times and not snacking.
2. Stop when you're satisfied. Don't be afraid to leave some of your meal if you are satiated.
3. Eat lots of good fats, moderate amounts of protein and LOW carbohydrates.
4. Eat real foods. Fresh produce, not packaged carbage!
5. Get quality sleep. Turn off TVs, mobile phones etc and focus on rest.
6. This is NOT a diet! LCHF eating is a lifestyle, with a huge, supportive community of people.

THE FOOD

Eat lots of 'GOOD' fats and fat-rich foods.

• Butter (best is Grassfed)
• Extra Virgin Olive Oil
• Coconut Oil
• MCT Oil
• Ghee
• Avocado Oil
• Lard / Tallow
• Eggs, especially the Yolks
• Bacon & Bacon Fat
• Macadamia Oil
• Full Fat Cream (Double Cream or Heavy Whipping Cream)
• Full Fat (Low Carb) Cheeses
• Homemade high fat sauces including Hollandaise, Béarnaise, Creamy Peppercorn etc

Eat lots of these nutrient-rich, low carb fruit & vegetables.

• Broccoli
• Cauliflower
• Cabbage
• Capsicum
• Avocado
• Celery
• Zuchini
• Lettuce
• Spinach
• Swiss Chard
• Tomatos
• Mushrooms
• Asparagus
• Chili
• Brussels Sprouts
• Leafy Greens

Eat moderate amounts of protein.

• Beef (best is Grassfed)
• Chicken (especially with the Skin)
• Bacon
• Pork (especially the Crackling)
• Venison
• Organ Meats
• Organic Eggs (boiled, butter-fried, poached, scambled etc)
• Fish
• Lamb

Eat some of these higher carb ingredients.

• Berries
• Almonds
• Pecans
• 70% and higher dark chocolate
• Pumpkin
• Onion

AVOID these completely.

• Grains
• Bread
• Cereals
• Wheat Flour
• Seed oils (sunflower oil, canola oil, corn oil, margarine and butter like spreads etc)
• Sugar (This includes coconut sugar, palm sugar, honey, maple syrup etc)
• High Fructose Fruits
• Corn Syrup
• Pasta
• Potatoes and Starchy Vegetables
• Legumes
• Beans
• Diet Foods
• Processed Foods
• GMO Foods
• Trans Fats
• Anything 'Low Fat'
• Beer
• Juices
• Softdrinks
• Milk

What about alcohol? In moderation...

• Vodka (great with Soda water and a slice of lime)
• Occasional Dry Wine
• Gin
• Brandy

forrás

Ketogén étrend: alapok (linkgyűjtemény) itt

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