Below in the material you will find an example of a daily keto diet - detailed menus will help you eat not only healthy but also delicious. In addition, we will tell you about the rules for entering a ketone diet - it is especially important for beginners to switch to a carbohydrate-free diet gradually.
What is the keto diet?
Keto diet is a diet plan that includes avoiding carbohydrates. The mechanism of the keto diet is based on the fact that when carbohydrates are excluded, a person's blood glucose level drops and the body enters a ketogenic state - in this case, free fatty acids and fat stores become the main source of energy.
The advantage of the keto diet is that you lose weight fast without calorie control. Studies show that the ketogenic diet shows the best results in the long run - that is, with its help you can not only burn fat, but also maintain the achieved shape for a long time.
However, the keto diet has contraindications. First, it is prohibited for pregnant and lactating women, as well as for adolescents. Second, such a diet is not combined with insulin injections for diabetes or high blood pressure. Third, for some chronic diseases.
Meals per day
For beginners in the keto diet, it is recommended that you cut out fast carbs altogether. However, if you have never tried a carb-free diet, take the first 7-10 days to change your eating habits to minimize the simple carbohydrates in your diet. Egg diet is also suitable for beginners.
If you are already familiar with the method of restricting carbohydrates in your diet, the easiest way to enter the keto diet is intermittent fasting - for example, according to Figure 16/8. Follow this regimen for at least 5-7 days to lower your blood glucose levels and move more smoothly to complete ketosis. It is important for beginners to dedicate their time.
Keto food - what can you eat?I do not understand at all why so many bad things are being written about this power system? I am 32 years old and I have always liked sweets. Just to shake. As a result, I was afraid for my health. I have been eating keto for 2 months and this is the best thing that ever happened to me! The energy just lost its scale, I could work until 12 and get up at 6 in the morning. I lost 13 kilos and did not count the calories at all, I was not hungry and there are many recipes with permitted foods.
The keto diet only allows you to eat foods that do not contain carbohydrates. They do not raise blood sugar levels and keep the body away from fat burning ketosis. Flour products, sweets, fruits, juices and soda are completely forbidden. Also, potatoes and other starchy vegetables can not be eaten in keto.
List of permitted keto foods:
- all types of meat (beef, pork, chicken);
- all kinds of fish and seafood.
- chicken eggs?
- dairy products (butter, cheese, natural cottage cheese, milk in small quantities);
- any vegetable oils.
- any green vegetables.
- nuts in small quantities.
- berries in small quantities.
- non-starchy vegetables (avocado, pumpkin in small quantities);
- herbs, seeds (including chia seeds), spices
- mushrooms.
Keto Diet Rules
One of the rules of the keto diet is to drink plenty of clean water every day. This helps to reduce the negative effects of diet (in particular, indigestion and the smell of acetone in the mouth). You also need to monitor the amount of salt in your diet.
Let us mention separately the need to control the consumption of alcoholic beverages. The keto diet can increase the level of ammonia in the blood - along with the use of alcohol, this can cause toxic liver damage. It is for the same reason that the ketone diet is contraindicated in diseases of the liver and kidneys.
Weekly Keto Diet - Daily Menu
In order to avoid vitamin deficiencies while following the keto diet, it is necessary to include in the daily diet tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various berries, as well as citrus fruits). In turn, nuts will be a good source of minerals - both peanuts and walnuts, pine nuts or any other.
In order to avoid vitamin deficiencies while following the keto diet, it is necessary to include in the daily diet tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various berries, as well as citrus fruits). In turn, nuts will be a good source of minerals - both peanuts and walnuts, pine nuts or any other.
The calorie content of the ketogenic menu below is 1300 kcal. per day, which is suitable for women who want to lose weight with a low level of physical exercise. For men, calories and portion sizes need to be increased
1 day Monday
- Breakfast:2 eggs, 10 g butter, half an avocado, coffee or tea without milk and sugar.
- Second breakfast:a portion of sugar-free cottage cheese (15 g).
- Lunch:fish (120 grams fillet) with broccoli and 6 cherry tomatoes, green tea.
- Snack:1 sugar-free jelly and a handful of berries.
- Dinner:chicken breast (120 g) with olive oil (10 ml) and mustard (10 ml). Salad: 3 large lettuce leaves, 1 cucumber, half a lemon and grated cheese.
Carbohydrates: 24 g, Proteins: 75 g, Fats: 96 g
Day 2 Tuesday
- Breakfast:2 eggs with bacon, keto coffee.
- Second breakfast:sugar-free jelly.
- Lunch:fried meat (120 g) with arugula salad, zucchini and half an avocado. green tea.
- Snack:a handful of strawberries or other berries.
- Dinner:fried chicken fillet with mushrooms, fresh leaf salad, half a tomato and cucumber with 10 ml olive oil 1/2 cup blueberries
Carbohydrates: 29 g, Proteins: 80 g, Fats: 99 g
Day 3 Wednesday
- Breakfast:2 boiled eggs, a slice of cheese and 2 spinach leaves. coffee with 10 ml sour cream or coconut milk.
- Second breakfast:sugar-free yogurt, a handful of berries.
- Lunch:salad with tuna and fresh cabbage, sesame sauce and soy sauce.
- Snack:2 pieces of dark chocolate without sugar (at least 75% cocoa).
- Dinner:chicken breast with mushrooms, 50 grams of pumpkin, tomato and olive salad.
Carbohydrates: 34 g, Protein: 88 g, Fat: 101 g
4th day Thursday
- Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); sliced cheese and ham.
- Second breakfast:a handful of nuts.
- Lunch:grilled avocado with egg, bacon and cheese. Arugula, cabbage and cucumber salad.
- Snack:sugar-free yogurt.
- Dinner:a glass of bone broth, spinach tortilla (3 eggs, half a glass of spinach, 10 g butter).
Carbohydrates: 29 g, Proteins: 80 g, Fats: 110 g
Day 5 Friday
- Breakfast:omelette and half a tomato, coffee or tea.
- Second breakfast:a handful of walnuts, 2 pieces of dark chocolate.
- Lunch:beef fillet with mushrooms and spinach, green tea.
- Snack:150 grams of melon and 10 grams of coconut.
- Dinner:salad with tomatoes, canned tuna, cucumber and olives, spices with lemon
Carbohydrates: 39 g, Proteins: 76 g, Fats: 108 g
Day 6 Saturday
- Breakfast:slices of ham and cheese, green tea.
- Second breakfast:2 hard boiled eggs.
- Lunch:100 g shrimp boiled with zucchini, olive oil, cheese and arugula
- Snack:sugar-free jelly.
- Dinner:grilled fish with eggplant caviar.
Carbohydrates: 34 g, Proteins: 79 g, Fats: 99 g
Day 7 Sunday
- Breakfast:omelette and bacon.
- Second breakfast:sugar-free cottage cheese, a handful of berries.
- Lunch:chicken stew with cabbage, mushrooms and sesame seeds.
- Snack:2 pieces of dark chocolate, nuts.
- Dinner: fish soup with pumpkin (50 g) and fried tomatoes.
Carbohydrates: 38 g, Proteins: 88 g, Fats: 102 g
The keto diet is a diet with maximum carbohydrate restriction. For beginners to follow this diet, the most difficult are the first days, when the body is reconstructed in ketosis - dizziness and weakness may be observed. In the future, the metabolism changes and the body gets used to working in a state of fat burning without carbohydrates.