The keto diet isn't the easiest diet for beginners. Since keto is almost completely restrictive on carbs, choosing a variety of protein options isn't always easy. However, the main goal of this diet is precisely to give up carbohydrates - which helps in losing weight.
Below in the material we will find an example of a daily keto diet - detailed menus will help you eat not only healthy, but delicious too. Additionally, we'll walk you through the rules for getting into a keto diet - it's especially important for beginners to gradually transition to a zero-carb diet.
What is the keto diet?
The keto diet is a diet that involves 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 goes into a ketogenic diet - in this case, free fatty acids and blood stores. fat become the main source of energy.
The benefit of the keto diet is to lose weight fast without calorie control. Studies show that the ketogenic diet gives the best results in the long term - that is, with its help, you can not only burn fat, but also maintain the resulting shape for a long time.
However, the keto diet has some contraindications. First, it is prohibited for pregnant and lactating women, as well as adolescents. Second, such a diet is not associated with insulin injections for diabetes or high blood pressure. Third, for certain chronic diseases.
Meals per day
For those new to the keto diet, cutting fast carbs completely is recommended. That said, if you've never tried a zero-carb diet before, devote the first 7-10 days to changing your eating habits to minimize simple carbs in your diet. The 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 get into a keto diet is through intermittent fasting - for example, according to the 16/8 regimen. Follow this diet for at least 5-7 days to lower your blood sugar and move into full ketosis more easily. It is important that beginners take their time.
I have no idea at all why so many nasty things are written about this power system? I am 32 years old and have always loved sweets. Just to shake it up. As a result, I was afraid for my health. I have been eating keto for 2 months and this is the best thing that has happened to me! The energy just came off the scale, I could work until 12 o'clock and get up at 6 a. m. I lost 13 kg and did not count calories at all, I was not hungry and there are a lot of recipes with allowed foods.
Keto food - what can you eat?
The keto diet only allows you to eat foods that do not contain carbohydrates. They do not increase blood sugar and prevent the body from coming out of fat burning ketosis. Flour-based products, sweets, fruits, juices and sodas are totally prohibited. Additionally, potatoes and other starchy vegetables cannot be eaten on keto.
List of Allowed 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);
- all vegetable oils;
- all green vegetables;
- nuts in small quantities;
- berries in small quantities;
- non-starchy vegetables (avocados, pumpkin in small quantities);
- herbs, seeds (including chia seeds), spices Mushrooms
- .
Keto Diet Rules
One of the rules of the keto diet is to consume plenty of pure water every day. This helps reduce the negative effects of diet (in particular, digestive difficulties and the smell of acetone from the mouth). You should also watch the amount of salt in the diet.
We will separately mention the need to control the consumption of alcoholic beverages. The keto diet may increase the level of ammonia in the blood - combined with alcohol consumption, it can cause toxic liver damage. It is for the same reason that the keto diet is contraindicated in liver and kidney disease.
Keto Weekly Diet - Daily Menu
In order to avoid vitamin deficiency 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 ascitrus). In turn, nuts - both peanuts and walnuts, pine nuts or whatever - will become a good source of minerals.
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 - both peanuts and walnuts, pine nuts or whatever - will become a good source of minerals.
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 activity. For men, calories and portions should be increased.
Monday 1 day
- Breakfast:2 eggs, 10 g of butter, half an avocado, coffee or tea without milk or sugar
- Second breakfast:one serving of cottage cheese without sugar (15 g).
- Lunch:fish (120 g fillet) with broccoli and 6 cherry tomatoes, green tea.
- Snack:1 jelly without sugar 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, Protein: 75 g, Fat: 96 g
Day 2 Tuesday
- Breakfast:2 eggs with bacon, keto coffee.
- Second breakfast:jelly without sugar.
- 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, salad of fresh leaves, half a tomato and cucumber with 10 ml of olive oil; 1/2 cup blueberries
Carbohydrates: 29 g, Protein: 80 g, Fat: 99 g
Day 3 Wednesday
- Breakfast:2 hard-boiled eggs, a slice of cheese and 2 spinach leaves; coffee with 10 ml of milk cream or coconut milk.
- Second breakfast:yogurt without sugar, a handful of berries.
- Lunch:tuna and fresh cabbage salad, sesame vinaigrette and soy sauce.
- Snack:2 pieces of dark chocolate without sugar (at least 75% cocoa).
- Dinner:chicken breast with mushrooms, 50 g of pumpkin, salad with 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); slice the cheese and ham.
- Second breakfast: a handful of nuts.
- Lunch:Baked avocado with egg, bacon and cheese. Arugula, cabbage and cucumber salad.
- Snack:sugar-free yogurt.
- Dinner:a glass of bone broth, spinach tortillas (3 eggs, half a glass of spinach, 10 g of butter).
Carbohydrates: 29 g, Protein: 80 g, Fat: 110 g
Day 5 Friday
- Breakfast:scrambled eggs and half a tomato, coffee or tea.
- Second breakfast:a handful of nuts, 2 pieces of dark chocolate.
- Lunch:beef tenderloin with mushrooms and spinach, green tea.
- Snack:150 g of melon and 10 g of coconut.
- Dinner:salad of tomatoes, canned tuna, cucumber and olives, seasoned with lemon.
Carbohydrates: 39 g, Protein: 76 g, Fat: 108 g
Day 6 Saturday
- Breakfast:slices of ham and cheese, green tea.
- Second breakfast:2 hard-boiled eggs.
- Lunch:100 g cooked shrimp with zucchini, olive oil, cheese and arugula.
- Snack:jelly without sugar.
- Dinner:Baked fish with eggplant caviar.
Carbohydrates: 34 g, Protein: 79 g, Fat: 99 g
Day 7 Sunday
- Breakfast:scrambled eggs and bacon.
- Second breakfast:cottage cheese without sugar, 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, Protein: 88 g, Fat: 102 g
The keto diet is a diet with maximum carb restriction. For those new to this diet, the most difficult are the first few days when the body rebuilds itself in ketosis - dizziness and weakness may be observed. In the future, the metabolism changes and the body gets used to working in a fat-burning mode without carbohydrates.