The keto diet is not the easiest diet for beginners. Because keto almost completely restricts carbohydrates, choosing a variety of protein options is not always easy. However, the main goal of this diet is to give up carbohydrates - which help in weight loss.
Below in the material we 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 the ketone diet - it is especially important for beginners to switch to a carbohydrate-free diet in stages.
What is the keto diet?
The 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 goes into a ketogenic regime - in this case free fatty acids and fat reserves become the main source of energy.
The advantage of a keto diet is fast weight loss 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 achieved shape for a long time.
However, the keto diet has contraindications. First, it is forbidden for pregnant and breastfeeding 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.
Meals per day
For beginners on a keto diet, a complete cut of fast carbs is recommended. If you’ve never tried a carb-free diet before, dedicate the first 7-10 days to changing your eating habits to reduce simple carbs in your diet. The egg diet is also suitable for beginners.
If you are already familiar with the way to limit carbohydrates in your diet, the easiest way to enter the keto diet is intermittent fasting - for example, according to Scheme 16/8. Follow this regimen for at least 5-7 days to lower your blood glucose levels and smoothly transition to full ketosis. It is important for beginners to set aside time.
I don't understand 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. As a result, I feared 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 started off the scale, I could work until 12 and get up at 6 in the morning. I lost 13 kg and I didn't count calories at all, I wasn't hungry, and there are a lot of recipes with allowed food.
Keto food - what can you eat?
The keto diet allows you to eat only carbohydrate-free foods. They do not raise blood sugar levels and prevent the body from ketosis which burns fat. Flour products, sweets, fruits, juices and soda are completely forbidden. Also, potatoes and other starchy vegetables cannot be eaten on the catfish.
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;
- starch-free vegetables (avocados, pumpkins in small quantities);
- herbs, seeds (including chia seeds), spices
- mushrooms.
Keto diet rules
One of the rules of a keto diet is to drink plenty of clean water every day. This helps reduce the negative effects of diet (especially difficulty with digestion and acetone from the mouth). You also need to monitor the amount of salt in your diet.
We will especially mention the need to control the consumption of alcoholic beverages. A keto diet can increase blood ammonia levels - along with alcohol use, it can cause toxic liver damage. For the same reason, a ketone diet is contraindicated in liver and kidney disease.
Weekly keto diet - daily menu
To avoid vitamin deficiency while adhering to a keto diet, it is necessary to include tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various berries, as well as lemon fruit) in the daily diet. In turn, nuts will be a good source of minerals - and peanuts and walnuts, pine nuts or any other.
To avoid vitamin deficiency while following a keto diet, it is necessary to include tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various berries, as well as lemon fruit) in the daily diet. In turn, nuts will be a good source of minerals - and peanuts and walnuts, pine nuts or any other.
The calorie content of the lower ketogenic menu is 1300 kcal. daily, which is perfect for women who want to lose weight with low levels of physical activity. For men, you need to increase calories and portion sizes.
1 day on Monday
- Breakfast:2 eggs, 10 g butter, half an avocado, coffee or tea without milk and sugar.
- Second breakfast:portion of fresh cheese without sugar (15 g).
- Lunch:fish (120 g fillets) 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, Protein: 75 g, Fat: 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 of olive oil; 1/2 cup blueberries
Carbohydrates: 29 g, Protein: 80 g, Fat: 99 g
three-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:sugar-free yogurt, a handful of berries.
- Lunch:salad with tuna and fresh cabbage, sesame dressing and soy sauce.
- Snack:2 pieces of dark chocolate without sugar (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
Day 4 Thursday
- Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); cutting cheese and ham.
- Second breakfast:a handful of nuts.
- Lunch:roasted avocado with egg, bacon and cheese. Arugula, cabbage and cucumber salad.
- Snack:sugar-free yogurt.
- Dinner:glass of bone broth, spinach tortillas (3 eggs, half a glass of spinach, 10 g butter).
Carbohydrates: 29 g, Protein: 80 g, Fat: 110 g
Day 5 on Friday
- Breakfast:scrambled eggs 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.
- Snack:150 g melon and 10 g coconut.
- Dinner:tomato salad, canned tuna, cucumber and olives, spiced with lemon.
Carbohydrates: 39 g, Protein: 76 g, Fat: 108 g
Day 6 Saturday
- Breakfast:sliced ham and cheese, green tea.
- Second breakfast:2 hard-boiled eggs.
- Lunch:100 g of shrimp stewed with zucchini, olive oil, cheese and arugula.
- Snack:jelly without sugar.
- Dinner:roasted fish with eggplant caviar.
Carbohydrates: 34 g, Protein: 79 g, Fat: 99 g
Day 7, Sunday
- Breakfast:scrambled eggs and bacon.
- Second breakfast:sugar-free cottage cheese, a handful of berries.
- Lunch:chicken stew with cabbage, mushrooms and sesame.
- Snack:2 pieces of dark chocolate, nuts.
- Dinner: fish soup with pumpkin (50 g) and roasted tomatoes.
Carbohydrates: 38 g, Protein: 88 g, Fat: 102 g
The keto diet is a diet with maximum carbohydrate restriction. For beginners who follow this diet, the first days are the most difficult, when the body turns into ketosis - dizziness and weakness can be noticed. In the future, the metabolism changes and the body gets used to working in a fat-free carbohydrate burning regime.