Keto diet is not the easiest diet for beginners. Since ketones are almost completely carbohydrate restrictive, it is not always easy to choose different protein options. However, the main purpose of this diet is precisely to give up carbohydrates - it helps to lose weight.
In the material below we 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 explain to you the rules of entering the ketone diet - it is especially important for beginners to gradually switch to a carbohydrate-free diet.
What is a keto diet?
A keto diet is a diet plan that involves avoiding carbohydrates. The mechanism of the keto diet is that when carbohydrates are eliminated, a person's blood glucose levels drop and the body enters a ketogenic regime - in which case free fatty acids and fat reserves become the main source of energy.
The advantage of the keto diet is to lose weight quickly without calorie control. Studies show 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 keep the shape for a long time.
However, there are contraindications to the keto diet. First, it is forbidden for pregnant and lactating women, as well as adolescents. Second, such a diet is not combined with insulin injections for diabetes or high blood pressure. Third, for some chronic diseases.
Eating by the day
For starters on a keto diet, it is advisable to cut out fast carbs altogether. That is, if you have never tried a carbohydrate-free diet before, set aside the first 7-10 days to change your eating habits to minimize the simple carbohydrates in your diet. The egg diet is also suitable for beginners.
If you are familiar with the method of restricting carbohydrates in your diet, the easiest way to get into a keto diet is to fast intermittently - for example, according to the 16/8 scheme. Follow this regimen for at least 5-7 days to lower blood glucose levels and switch to full ketosis more smoothly. It is important for beginners to set aside time.
I don't understand why so many unpleasant things are written about this power system? I am 32 years old and I have always loved sweets. Just to shake. As a result, I was afraid for my health. I've been eating keto for 2 months and this is the best thing that has ever happened to me! Energy was out of scale, I was able to work until 12 and get up at 6 in the morning, I lost 13 kg and did not count any calories, I did not go hungry, there are many recipes with allowed foods.
Keto food - what can you eat?
The keto diet allows you to eat only foods that do not contain carbohydrates. They do not raise blood sugar levels and protect the body from fat burning ketosis. Flour products, sweets, fruits, juices and soda are strictly prohibited. Also, potatoes and other starchy vegetables should not be eaten in keto.
List of Keto Foods Allowed:
- all kinds of meat (beef, pork, chicken);
- all kinds of fish and seafood;
- chicken eggs;
- dairy products (butter, cheese, natural cottage cheese, a small amount of milk);
- any vegetable oil;
- any green vegetables;
- a small amount of nuts;
- small amount of berries;
- non-starchy vegetables (small amounts of avocado, pumpkin);
- herbs, seeds (including chia seeds), spices
- mushrooms.
Keto Eating Rules
One of the rules of the keto diet is to consume plenty of clean water every day. This helps reduce the negative effects of the diet (especially indigestion and the smell of acetone in the mouth). You should also monitor the amount of salt in your diet.
We will emphasize the importance of controlling the consumption of alcoholic beverages. Keto diet can increase the level of ammonia in the blood - in combination with the use of alcohol, it can cause toxic liver damage. For the same reason, ketone diet is contraindicated in liver and kidney disease.
Weekly Keto Diet - Daily Menu
Tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various fruits, including citrus fruits) should be included in the daily diet to prevent vitamin deficiency when following the keto diet. In turn, nuts will be a good source of minerals - both peanuts and walnuts, pine nuts or other.
To prevent vitamin deficiency when following a keto diet, you should include tomatoes, green vegetables and fruits in your daily diet with a minimum amount of carbohydrates (various fruits, including citrus fruits). In turn, nuts will be a good source of minerals - both peanuts and walnuts, pine nuts or other.
The caloric content of the following ketogenic menu is 1300 kcal. Suitable for women who want to lose weight with less physical activity per day. For men, calories and portion sizes should be increased.
1 day Monday
- Breakfast:2 eggs, 10 grams of butter, half an avocado, milk and sugar-free coffee or tea.
- Second breakfast:a piece of unsweetened cottage cheese (15 g).
- Dinner:broccoli and 6 cherry tomatoes, fish with green tea (120 g fillet).
- Snack:1 sugar-free jelly and a handful of berries.
- Meal: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
2nd day Tuesday
- Breakfast:2 eggs with pork, keto coffee.
- Second breakfast:sugar-free jelly.
- Dinner:fried meat with rock salad, zucchini and half an avocado (120 g); green tea.
- Snack:a handful of strawberries or other fruit.
- Meals:fried chicken fillet with mushrooms, fresh leaf salad, half a tomato and cucumber with 10 ml of olive oil; 1/2 cup blueberries
Carbohydrates: 29 g, Proteins: 80 g, Fats: 99 g
3-day Wednesday
- Breakfast:2 boiled eggs, a slice of cheese and 2 spinach leaves; Coffee with 10 ml of milk cream or coconut milk.
- Second breakfast:unsweetened yogurt, a handful of berries.
- Dinner:salad with tuna and fresh cabbage, sesame dressing and soy sauce.
- Snack:2 pieces of unsweetened dark chocolate (at least 75% cocoa).
- Meal:Salad with chicken breast with mushrooms, 50 g pumpkin, tomatoes and olives.
Carbohydrates: 34 g, Protein: 88 g, Fat: 101 g
4th day Thursday
- Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); slices of cheese and ham.
- Second breakfast:a handful of nuts.
- Dinner:Avocado with eggs, pork and cheese. Rock, cabbage and cucumber salad.
- Snack:sugar-free yogurt.
- Meals:a glass of bone broth, spinach tortilla (3 eggs, half a glass of spinach, 10 grams of butter).
Carbohydrates: 29 g, Proteins: 80 g, Fats: 110 g
5th Friday
- Breakfast:scrambled eggs and half a tomato, coffee or tea.
- Second breakfast:a handful of nuts, 2 pieces of dark chocolate.
- Dinner:Beef fillet with mushrooms and spinach, green tea.
- Snack:150 g of melon and 10 g of coconut.
- Meals:Seasoned tomato, tuna, cucumber and olive salad with lemon.
Carbohydrates: 39 g, Proteins: 76 g, Fats: 108 g
Saturday the 6th
- Breakfast:sliced ham and cheese, green tea.
- Second breakfast:2 boiled eggs.
- Lunch:100 grams of shrimp cooked with zucchini, olive oil, cheese and rockula.
- Snack:sugar-free jelly.
- Food:Fish cooked with eggplant caviar.
Carbohydrates: 34 g, Proteins: 79 g, Fats: 99 g
7th day Sunday
- Breakfast:scrambled eggs and pork.
- Second breakfast:unsweetened cottage cheese, a handful of berries.
- Dinner:Chicken casserole 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
Keto diet is a diet with maximum restriction of carbohydrates. The most difficult thing for beginners to follow this diet is the first days when the body turns into ketosis - dizziness and weakness can be observed. In the future, the metabolism changes and the body gets used to working in a carbohydrate-free fat-burning mode.