JUST A FEW EXAMPLES OF WHAT TO EAT



What I eat can be briefly described as "the same as before, but without fast carbs and sweeteners, plus I try to eat more fats". However, readers are certainly interested in knowing the details. For this purpose I created a list. If you take into account, that there is no limit to the amount eaten (except of feelings - the body itself signals when it is full), then you should understand, that I don't suffer too much :-). And another important point: now the food seems much tastier than before because I feel its natural taste (and not a distorted taste, caused by "sugar addiction" I used to suffer previously). Honestly, I have never enjoyed food as much as I do now! So, here is the list:

  • Beef or lamb steak. My favorite way to marinate is to just salt on both sides. Frying, of course, is better on charcoal, but if you don't have barbecue (or you are too lazy to deal with it every time, or it's a winter), then there is a terrific alternative way - sous vide! If you sous vide the meat 24 hours at 58 C / 136 F (beef) of 62 C / 144 F (lamb) and then sear with a culinary torch (kitchen gas burner), it will be fantastic! You can also make steaks in a heavy cast-iron frying pan, which must be preliminarily heated to the maximum (you can't put meat on cold metal - while it is heating, the steak will turn into rubber!). It tastes best with butter.
  • Roast cooked meat (beef, lamb, chicken quarters/legs/wings or duck) - without potatoes, of course. Buy fatty pieces of beef or lamb. And don't remove skin from chicken and duck as you were told in your childhood! The recipe:
    1. Put the meat with onion pieces in a brazier (or a large high wok) and slightly fry.
    2. Pour water so it completely covers the meat (you will get a fantastic gravy!).
    3. Add a few peeled cloves of garlic, or, alternatively, the whole unpeeled garlic head. When the meal is ready, you can chew the head - the cloves will turn into mashed by consistency, you will enjoy!
    4. Add a few bay leaves and some salt an black pepper.
    5. Mix and simmer covered for 2.5 hours (beef, lamb) or 1 hour 20 min (chicken, duck).
    Serve the dish in a deep bowl with gravy. Here's what the roast chicken legs with garlic look like:

  • Baked, roasted, smoked or charqued not-processed meat from deli department (ham, pastrami, prosciutto, gammon, jamon, gigot, pork/lamb smoked ribs). "Not-processed" means "not ground", i.e. made of a whole piece - you should clearly see the natural structure of the meet (the muscle fibres) in the ready product. Do not buy sausages, salami and other products made from minced meat - they almost always contain starch, sometimes flour and sugar (and who knows what else). The only exception is raw (intended for cooking in the oven or barbecue) sausages from the organic store, on the packaging of which the nutrition facts are indicated, and among the ingredients there is no sugar (under whatever name including cane juice and cane syrup), flour or starch. They are more expensive than regular sausages, but even so, our overall food costs are now noticeably lower than before since we eat only twice a day!
  • Beef tongue in sous vide. Sprinkle with salt and garlic powder, vacuum, marinate overnight in the refrigerator and prepare in sous vide for 24 hours at 85 C / 185 F.
  • Chicken or turkey cutlets (only home-made: cutlets, sold in deli departments and restaurants, can contain bread).
  • Bacon (make sure sugar is not added!!!).
  • Pork lard (cured slabs of fatback or belly) - smoked, salted, with black pepper or with paprika.
  • Fish: different smoked, baked and pan-fried kinds (you should bake and fry fish at home since the ready product from the store or restaurant will surely be with flour); salmon, salted in coarse salt in a fridge during one night+day; sprats/sardines, canned in vegetable oil; air-cured (dry) fish (aka "fish jerky"), sold in Chinese and Russian food stores - BTW, it's very tasty with fresh tomatoes (almost as tasty as with beer).
  • Fish (trout, perch, carp, salmon - whatever!), baked in a toaster oven. The way of preparation is ridiculously simple: spread a piece of foil on the table, put fresh fish on it, sprinkle salt and garlic powder outside and inside (you can add herbs and seasonings), put a piece of butter (preferably salted) in the ripped belly (it will melt and spread out) and a few cloves of garlic (if there is no garlic powder), wrap in foil and bake for 30-40 minutes (depending on the size) at a temperature of 204 C / 400 F. Fish in sous vide is also very tasty (for example, salmon and red perch are very tender and juicy), and you do not need anything but salt (sous vide fish for 1 hour at a temperature of 55 C / 131 F).
  • Seafood (crab legs, calamari, octopus, scallop - whatever!). Shrimp and lobster are very tasty fried in butter with garlic or garlic powder!
  • Boiled eggs: with a firm yolk (8 minutes of boiling) or with a liquid yolk (2.5 minutes).
  • Scrambled eggs - fried on butter, bacon or lard. If on butter, then, sometimes, with fried fresh mushrooms (champignons or portabella) or "rounds" of chopped leeks.
  • Vegetables: raw, baked in the oven (sprinkled with garlic powder), and as salads with olive oil.
  • Oils for dressing salads and frying: MCT, sunflower, olive, coconut, avocado (but not soy, corn or canola!).
  • Soups from vegetables and dried mushrooms.
  • Avocado (a lot!).
  • Pickles (salted / marinated cucumbers, tomatoes, olives and mushrooms). It is difficult to find them without added sugar, but it is possible.
  • Various canned ready salads from eggplants (but rarely because they usually have a small amount of sugar added).
  • Keto (pecan/coconut flour, psillium) bread (google, but don't add sweetener if found recipes suggest!).
  • Pasta (and "rice") from konjac shirataki. My favorite way of cooking: fry in a pan in butter, seasoned with salt and garlic powder. Can be used in absolutely any recipes where pasta and rice appear (for example, pasta with minced meet, pasta with sauces like in Italy, sushi, etc.). By themselves, konjac shirataki products are tasteless - the taste of the dishes depends on what they are cooked with.
Examples of meals:

  • Boiled eggs (firm yolk) with red caviar ("Eggs with eggs").
  • Finely chopped cabbage (we buy already chopped one in a super, but you can use a food processor), seasoned with salt, sunflower or MCT oil, and a teaspoon of vinegar. The dish is looking very simple and prosaic, but it is incredibly delicious (perhaps due to the fact that our taste has changed)!
  • Scrambled eggs with chopped cabbage. Cabbage is stirred together with raw eggs (with salt) and poured into a hot pan with melted butter or ghee on it. You will be shocked by the taste of this combination of such banal products - it's a brand new taste, not the sum of tastes of scrambled eggs and cabbage alone!
  • Further development of the previous recipe: if you add salmon (which was previously baked in foil) to your cabbage and eggs before frying, you will get a wonderful fish keto-pie, revealing the taste of salmon in a completely unusual way - with the notes of boiled lobster although it doesn't appear in the recipe!
  • Eggplant and cauliflower, baked in the oven with garlic powder and salt (sometimes, with some oil).
  • Boiled eggs (liquid yolk) with pickled cucumbers.
  • Bacon wrapped asparagus in the oven (recipe).
  • Sometimes my meal is very simple: just a few slices of smoked meat or ham with avocado and a few fresh radishes or oven-baked cauliflower - what else in life do you need? :-)

    In restaurants:


    Steak, kebab, shawarma or seafood. As a side dish - salads from fresh vegetables (can be with mayonnaise), mushrooms, hummus and various meals from baked eggplant (including babaganush). Alas, falafel is blacklisted - it contains flour. If some "complex" dishes come with a prohibited product, then I ask to replace it with an additional pile of vegetables or fried mushrooms.

    To facilitate the task of ordering food in a restaurant, this free smartphone app was created. Simply open it and show to the waiter.

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