For beginners, the keto diet is not the simplest diet. Since ketones almost completely limit carbohydrates, choosing a variety of proteins is not always an easy task. However, the main purpose of this diet is precisely to avoid carbohydrates-which helps to lose weight.
Below the materials, we will provide an example of a daily keto diet-a detailed menu will help you not only eat healthy, but also delicious. In addition, we will tell you about the rules for entering a keto diet-for beginners, it is especially important to switch to a carbohydrate-free diet in stages.
What is the keto diet?
The keto diet is a diet plan that involves avoiding carbohydrates. The mechanism of the keto diet is based on the fact that after excluding carbohydrates, the blood glucose level in the human body decreases and the human body enters a ketogenic state-in this case, free fatty acids and fat reserves become the main energy source.
The advantage of the keto diet is that you can lose weight quickly without calorie control. Studies have shown that the ketogenic diet shows the best results in the long term-that is to say, with it, you can not only burn fat, but also maintain an ideal body for a long time.
However, there are contraindications to the keto diet. First of all, it is forbidden to use by pregnant and breastfeeding women and adolescents. Second, this diet cannot be combined with insulin injections for diabetes or hypertension. Third, for some chronic diseases.
Meals every day
For beginners on a keto diet, it is recommended to completely reduce fast carbohydrates. That is, if you have never tried a carbohydrate-free diet before, please change your eating habits during the first 7-10 days to minimize the simple carbohydrates in your diet. The egg diet is also suitable for beginners.
If you are already familiar with restricting carbohydrates in your diet, the easiest way to enter a keto diet is intermittent fasting-for example, according to the 16/8 plan. Follow this protocol for at least 5-7 days to lower blood sugar levels and enter complete ketosis more smoothly. For starters, it’s important to spend some time.
I don’t understand why there are so many annoying things about this power system? I am 32 years old and I have always liked candy. Just to be shaken. As a result, I worry about my health. I have been taking ketones for 2 months and this is the best thing that has happened to me! The energy has just exceeded the scale. I can work until 12 o'clock and wake up at 6 o'clock in the morning. I lost 13 kg, which is not a calorie at all. I am not hungry. There are many recipes that allow me to eat.
Keto foods-what can you eat?
The keto diet only allows you to eat foods that do not contain carbohydrates. They do not raise blood sugar levels and do not keep the body away from fat-burning ketosis. Flour products, sweets, fruits, juices and sodas are completely banned. Similarly, potatoes and other starchy vegetables cannot be eaten with ketones.
List of allowed keto foods:
- All types of meat (beef, pork, chicken);
- All kinds of fish and seafood;
- eggs;
- Dairy products (butter, cheese, natural cheese, a small amount of milk);
- Any vegetable oil;
- Any green vegetable;
- A few nuts;
- A few berries;
- Non-starchy vegetables (a small amount of Akados, pumpkin);
- Herbs, seeds (including Chia seeds), spices
- Mushrooms.
Keto diet rules
One of the rules of the keto diet is to consume a lot of purified water every day. This helps reduce the negative effects of diet (especially digestive difficulties and the smell of acetone in the mouth). You also need to monitor the salt content in your diet.
We will separately mention the need to control the consumption of alcoholic beverages. A keto diet can increase the amount of ammonia in the blood-coupled with the use of alcohol, may cause liver toxicity. For the same reason, the ketone diet is contraindicated in liver and kidney disease.
Weekly Keto Diet-Daily Menu
In order to avoid vitamin deficiencies during the keto diet, tomatoes, green vegetables and fruits must be included in the daily diet, with the least carbohydrate content (various berries and citrus fruits). In turn, nuts will be a good source of minerals-peanuts and walnuts, pine nuts or any other minerals.
In order to avoid vitamin deficiencies during the keto diet, tomatoes, green vegetables and fruits must be included in the daily diet, with the least carbohydrate content (various berries and citrus fruits). In turn, nuts will be a good source of minerals-peanuts and walnuts, pine nuts or any other minerals.
The calorie content of the ketogenic menu below is 1300 kcal. Every day, this is suitable for women who want to lose weight through low exercise. For men, calories and serving size should be increased.
Monday 1 day
- Breakfast:2 eggs, 10 grams of butter, half an avocado, coffee or tea without milk and sugar.
- Second breakfast:A portion of sugar-free cheese (15 grams).
- Lunch:Fish (120g fish fillet), with broccoli and 6 cherry tomatoes, green tea.
- Snacks:1 non-candy jelly and a few 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.
Carbohydrate: 24 grams, Protein: 75 grams, Fat: 96 grams
Tuesday the next day
- Breakfast:2 eggs and bacon, keto coffee.
- Second breakfast:No jelly.
- Lunch:Fried meat (120 grams), with arugula salad, zucchini and half an avocado; green tea.
- Snacks:A small amount of strawberries or other berries.
- Dinner:Fried chicken fillet with mushrooms, fresh leaf salad, half a tomato and cucumber, and 10 ml olive oil; 1/2 cup blueberries
Carbohydrate: 29 grams, Protein: 80 grams, Fat: 99 grams
Third day Wednesday
- Breakfast:2 boiled eggs, a piece of cheese and 2 spinach leaves; coffee with 10 ml of milk cream or coconut milk.
- Second breakfast:Sugar-free yogurt, a few berries.
- Lunch:Salad with tuna and fresh cabbage, tahini sauce and soy sauce.
- Snacks:2 slices of sugar-free dark chocolate (at least 75% cocoa).
- Dinner:Chicken breast with mushrooms, 50g pumpkin, salad with tomatoes and olives.
Carbohydrate: 34 grams, Protein: 88 grams, Fat: 101 grams
Thursday 4th day
- Breakfast:Green smoothie with spirulina (10g) and chia seeds (15g); sliced cheese and ham.
- Second breakfast:A few nuts.
- Lunch:Avocado with eggs, bacon and cheese. Arugula, cabbage and cucumber salad.
- Snacks:Sugar-free yogurt.
- Dinner:A cup of bone soup, spinach tortillas (3 eggs, half a cup of spinach, 10 grams of butter).
Carbohydrate: 29 grams, Protein: 80 grams, Fat: 110 grams
Friday on the fifth day
- Breakfast:Scrambled eggs and half of tomato, coffee or tea.
- Second breakfast:A few nuts, 2 pieces of dark chocolate.
- Lunch:Fillet of beef and mushrooms, spinach, and green tea.
- Snacks:150 grams of melon and 10 grams of coconut.
- Dinner:Tomato, canned tuna, cucumber and olive salad, seasoned with lemon.
Carbohydrate: 39g, Protein: 76g, Fat: 108g
Sixth day Saturday
- Breakfast:Thinly sliced ham and cheese, green tea.
- Second breakfast:2 boiled eggs.
- Lunch:100 grams of shrimp and zucchini, olive oil, cheese and arugula are stewed.
- Snacks:No jelly.
- Dinner:Grilled fish with eggplant caviar.
Carbohydrate: 34 grams, Protein: 79 grams, Fat: 99 grams
The seventh day Sunday
- Breakfast:scrambled eggs and bacon.
- Second breakfast:Sugar-free cheese, a small amount of berries.
- Lunch:Chicken stewed with cabbage, mushrooms and sesame seeds.
- Snacks:2 pieces of dark chocolate, nuts.
- Dinner: Fish soup with pumpkin (50g) and fried tomatoes.
Carbohydrate: 38 grams, Protein: 88 grams, Fat: 102 grams
The keto diet is a diet that limits carbohydrates to the greatest extent. For beginners, the most difficult thing is in the first few days, when the body returns to ketosis-dizziness and weakness are observed. In the future, the metabolism will change, and the human body will be used to work in a way of burning fat without carbohydrates.