Keto diet is not an easy diet for beginners. Since keto is almost entirely made up of carbohydrates, reducing the variety of protein options is not always easy. However, the main purpose of this diet is to eliminate carbohydrates - which contributes to weight loss.
In the material below you will find an example of a daily keto diet - detailed menus will help you not only healthy but also delicious food. In addition, we will tell you about the rules of the ketone diet - it is especially important for beginners to gradually switch from carbohydrates.
What is the Keto diet?
Keto diet is a diet plan that involves avoiding carbohydrates. The mechanism of the keto diet is based on the fact that the elimination of carbohydrates, glucose levels in the blood decreases and the body goes into ketogenic mode - in this case, free fatty acids and fatty reserves become the main source of energy.
The advantage of the keto diet is to lose weight fast without controlling calories. Studies have shown that a 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 adults. Second, such a diet is not combined with insulin injections during diabetes or high blood pressure. Third, in some chronic diseases.
meals a day
Fast carbohydrate elimination is recommended for beginners on the keto diet. That said, if you have never tried a carbohydrate-free diet before, devote the first 7-10 days to changing eating habits to reduce the simple carbohydrates in your diet. The egg diet is also suitable for beginners.
If you already know the method of restricting carbohydrates in the diet, the easiest way to enter the keto diet is intermittent fasting - for example, according to the scheme 16/8. Follow this regimen for at least 5-7 days to lower your blood glucose levels and move more smoothly to full ketosis. It is important for beginners to take time into account.
I do not understand why so many nasty things are written about this power system? I am 32 years old and have always loved sweets. Just shake. As a result, I feared for my health. I have been eating Keto for 2 months and this is the best thing that ever happened to me! The energy ran out of scale, I was able to work until 12 o’clock and get up at 6 o’clock in the morning. I gained 13 kg and did not count calories at all, I am not hungry and there are lots of recipes with permitted foods.
Keto Food - What Can You Eat?
Keto diet allows you to eat only foods that do not contain carbohydrates. They do not raise blood sugar levels and do not protect the body from fat burning ketosis. Flour products, sweets, fruits, juices and soda are completely banned. Also, potatoes and other vegetables containing starch should not be taken on keto.
List of allowed keto foods:
- All kinds 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 food 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 (namely, difficulty in digestion and the smell of acetone in the mouth). You also need to control the amount of salt in your diet.
Separately mention the need to control alcohol consumption. A keto diet can increase the level of ammonia in the blood - with the use of alcohol, this can lead to toxic liver damage. For the same reason, the ketone diet is contraindicated in diseases of the liver and kidneys.
Weekly Keto Diet - Daily Menu
To avoid a lack of vitamins in the keto diet, it is essential to include tomatoes, green vegetables and fruits in the daily diet with a minimum of carbohydrates (various berries as well as citrus fruits). In turn, nuts will be a good source of minerals - like peanuts and walnuts, pine or any other.
In order to avoid a lack of vitamins in the keto diet, it is necessary to include tomatoes, green vegetables and fruits in the daily diet with a minimum of carbohydrates (various berries, as well as citrus fruits). In turn, nuts will be a good source of minerals - like peanuts and walnuts, pine or any other.
The caloric content of the ketogenic menu below is 1300 kcal. A day that is suitable for those who want to lose weight with low levels of physical activity. Calories and portion sizes should increase for men.
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 g 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
2 days Tuesday
- Breakfast:2 eggs with bacon, keto coffee.
- Second Breakfast:Sugarless Jelly.
- Lunch:Grilled meat (120 g) with argula 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 a cucumber with 10 ml of olive oil; 1/2 cup blueberries
Carbohydrates: 29 g, proteins: 80 g, fats: 99 g
Wednesday 3 days
- Breakfast:2 boiled eggs, a slice of cheese and 2 spinach leaves; Coffee with 10 ml of milk cream or coconut milk.
- Second Breakfast:Sugar-free yogurt, a handful of berries.
- Lunch:Salad with tuna and fresh cabbage, sesame seeds and soy sauce.
- Food:2 pieces of sugar-free dark chocolate (at least 75% cocoa).
- Dinner:Chicken breast with mushrooms, 50 g pumpkin, salad with tomatoes and olives.
Carbohydrates: 34 g, protein: 88 g, fat: 101 g
4th day on Thursday
- Breakfast:Green smoothie with spirulina (10 g) and chia seeds (15 g); Chopped cheese and ham.
- Second Breakfast:A handful of nuts.
- Lunch:Baked avocado with eggs, bacon and cheese. Argula, cabbage and cucumber salad.
- snack:sugar-free yogurt.
- Dinner:A cup of bone broth, spinach tortillas (3 eggs, half a cup of spinach, 10 g butter).
Carbohydrates: 29 g, proteins: 80 g, fats: 110 g
5 Friday
- Breakfast:Grated egg and half a tomato, coffee or tea.
- Second Breakfast:A handful of nuts, 2 pieces of dark chocolate.
- Lunch:Beef fillet with mushrooms and spinach, green tea.
- Food:150 g melon and 10 g coconut.
- Dinner:Tomato salad, canned tuna, cucumber and olives, lemon zest.
Carbohydrates: 39 g, proteins: 76 g, fats: 108 g
6th day on Saturday
Breakfast: chopped ham and cheese, green tea.Carbohydrates: 34 g, proteins: 79 g, fats: 99 g7 days a week
Carbohydrates: 38 g, proteins: 88 g, fats: 102 g
Keto diet is a diet with maximum restriction of carbohydrates. For beginners, following this diet is most difficult in the first days when the body is reconstructed into ketosis - dizziness and weakness may be observed. In the future metabolism will change and the body will get used to working in fat burning mode without carbohydrates.