The keto diet is not the easiest diet for beginners. Because keto is almost completely carbohydrate restrictive, choosing a variety of protein options is not always easy. However, the main goal of this diet is to give up carbohydrates - which helps to lose weight.
Below in the article 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 introducing a ketone diet - it is especially important for beginners to go to the stages without carbohydrates.
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, the level of glucose in a person's blood decreases and the body goes into a ketogenic mode - in this case free fatty acids and fat reserves become the main source of energy.
The advantage of the 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 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 adolescents. Secondly, such a diet is not combined with insulin injections for diabetes or high blood pressure. Third, for some chronic diseases.
Eating during the day
For beginners on a keto diet, it is recommended to completely reduce fast carbs. However, if you have never tried a carbohydrate-free diet before, dedicate the first 7-10 days to changing your eating habits to minimize the simple carbohydrates in your diet. The egg diet is also suitable for beginners.
If you are already familiar with the method of limiting carbohydrates in your diet, the easiest way to enter the keto diet is periodic 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 transition more smoothly to complete ketosis. It is important for beginners to take the time.
I don't understand at all why so many nasty things are written about this energy system? I am 32 years old and I 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 has happened to me! The energy just went through the roof, I could work until 12 and get up at 6 in the morning. I lost 13 kg and did not count calories at all, I was not hungry, and there are many recipes with permitted 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 prevent the body from coming out of fat-burning ketosis. Products made from flour, pastries, fruits, juices and soda are completely forbidden. Also, potatoes and other starchy vegetables cannot be eaten on keto.
List of permitted 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;
- fruits in small quantities;
- vegetables without starch (avocado, pumpkin in small quantities);
- herbs, seeds (including chia seeds), spices
- mushrooms.
Rules for eating keto
One of the rules of the keto diet is to consume very clean water every day. This helps to reduce the negative effects of the diet (especially indigestion and the smell of acetone in the mouth). You also need to monitor the amount of salt in your diet.
We will separately mention the need to control the consumption of alcoholic beverages. The keto diet can increase the level of ammonia in the blood - along with the use of alcohol, it can provoke toxic liver damage. For the same reason, the ketone diet is contraindicated in liver and kidney diseases.
Weekly keto diet - daily menu
To avoid vitamin deficiencies in the keto diet, it is necessary to include in the daily diet of tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various fruits and citrus fruits). In turn, nuts will be a good source of minerals - both peanuts and walnuts, pine nuts or others.
To avoid vitamin deficiency in the keto diet, it is necessary to include in the daily diet tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various fruits and citrus fruits). In turn, nuts will be a good source of minerals - both peanuts and walnuts, pine nuts or others.
The caloric content in the ketogenic menu below is 1300 kcal. per day, which is suitable for women who want to lose weight with low levels of physical activity. For men, calories and portion sizes should be increased.
1 day on Monday
- Breakfast:2 eggs, 10 g butter, half an avocado, coffee or tea without milk and sugar.
- Second breakfast:portion 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 fruit.
- 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 yellow cheese.
Carbohydrates: 24 g, protein: 75 g, fat: 96 g
Day 2 Tuesday
- Breakfast:2 eggs with bacon, keto coffee.
- Breakfast:sugar-free jelly.
- Lunch:fried meat (120 g) with a salad of arugula, zucchini and half an avocado; green tea.
- Snack:A handful of strawberries or other fruits.
- 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
3-day Wednesday
- Breakfast:2 boiled eggs, a piece of cheese and 2 spinach leaves; coffee with 10 ml of milk cream or coconut milk.
- Breakfast:sugar-free yogurt, a handful of berries.
- Lunch:tuna salad 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
fourth day Thursday
- Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); slicing cheese and ham.
- Breakfast:a handful of nuts.
- Lunch:roasted avocado with egg, bacon and cheese. Arugula, cabbage and cucumber salad.
- Snack:sugar-free yogurt.
- Dinner:cup of bone broth, spinach tortillas (3 eggs, half a cup of spinach, 10 g butter).
Carbohydrates: 29 g, Protein: 80 g, Fat: 110 g
Day 5 Friday
- Breakfast:scrambled eggs and half a tomato, coffee or tea.
- Breakfast: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, seasoned with lemon.
Carbohydrates: 39 g, protein: 76 g, fat: 108 g
Day 6 Saturday
- Breakfast:sliced ham and cheese, green tea.
- Breakfast:2 hard-boiled eggs.
- Lunch:100 g shrimp stewed with zucchini, olive oil, cheese and arugula.
- Snack:sugar-free jelly.
- Dinner:roasted fish with eggplant caviar.
Carbohydrates: 34 g, Protein: 79 g, Fat: 99 g
Day 7 week
- Breakfast:scrambled eggs and bacon.
- Breakfast:sugar-free cottage cheese, 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 restriction of carbohydrates. For beginners who follow this diet, the most difficult are the first days when the body recovers from ketosis - dizziness and weakness can be observed. In the future, the metabolism changes and the body gets used to working in a mode of burning fat without carbohydrates.