The keto diet is not the easiest diet for beginners. Since keto is almost entirely carbohydrate restrictive, choosing from a wide variety of protein options isn't always easy. However, the main goal of this diet is precisely to give up carbohydrates - which will help you lose weight.
Below is an example of a daily keto diet. Detailed menus help you to eat not only healthy, but also tasty. In addition, we will tell you the rules for entering a ketone diet. It is especially important for beginners to gradually switch to a carbohydrate-free diet.
What is the keto diet?
The keto diet is a diet plan in which carbohydrates are avoided. The mechanism of the keto diet is based on the fact that with the exclusion of carbohydrates, the level of glucose in a person's blood decreases and the body goes into a ketogenic regime - in this case, free fatty acids and fat reserves become the main source of energy.
The benefit of the keto diet is it allows you to lose weight quickly without calorie control. Studies show that the ketogenic diet shows the best results in the long term - with its help you can not only burn fat, but also maintain the shape you have achieved for a long period of time.
However, the keto diet has contraindications. First, it is prohibited 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 a day
For beginners on the keto diet, it is recommended to avoid fast carbohydrates. However, if you've never tried a carbohydrate-free diet before, dedicate the first 7-10 days to changing your eating habits to minimize 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, intermittent fasting is the easiest way to start the keto diet - using the 16/8 scheme, for example. Follow this regimen for at least 5-7 days to lower your blood sugar levels and transition into full ketosis more smoothly. It is important for beginners to take their time.
I don't understand at all why so many nasty things are written about this power system. I'm 32 years old and have always loved sweets. Just to shake. As a result, I was afraid for my health. I've been on keto for 2 months and that's the best thing that has ever happened to me! The energy just went off the scales, I could work until noon and get up at 6 a. m. I lost 13 kg and didn't count any calories, I wasn't hungry, and there are many recipes with permitted foods.
Keto Eating - What Can You Eat?
With the keto diet, you can only eat foods that do not contain carbohydrates. They do not raise blood sugar levels and keep the body off fat burning ketosis. Flour products, sweets, fruits, juices and soda are completely prohibited. Potatoes and other starchy vegetables cannot be eaten on keto either.
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);
- all vegetable oils;
- 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 eating rules
One of the rules of the keto diet is to consume plenty of pure water every day. This will help lessen the negative effects of diet (especially digestive difficulties and the smell of acetone from your mouth). You also need to monitor the amount of salt in the diet.
We will separately mention the need to control the consumption of alcoholic beverages. The keto diet can increase blood ammonia levels - combined with alcohol consumption, it can lead to 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 during the keto diet, tomatoes, green vegetables and fruits with a minimal amount of carbohydrates (various berries as well as citrus fruits) must be included in the daily diet. Nuts, in turn, are a good source of minerals - both peanuts and walnuts, pine nuts, and others.
To avoid vitamin deficiencies during the keto diet, tomatoes, green vegetables and fruits with a minimal amount of carbohydrates (various berries and citrus fruits) must be included in the daily diet. In turn, nuts are a good source of minerals - both peanuts and walnuts, pine nuts, and others.
The calorie content of the following ketogenic menu is 1300 kcal. per day, which is suitable for women who want to lose weight with little physical activity. For men, calories and portion sizes should be increased.
1 day Monday
- Breakfast:2 eggs, 10 g butter, half an avocado, coffee or tea without milk and sugar.
- Second breakfast:a portion of sugar-free cottage cheese (15 g).
- Lunch:Fish (120 g fillet) 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, proteins: 75 g, fats: 96 g
Day 2 Tuesday
- Breakfast:2 eggs with bacon, keto coffee.
- Second breakfast:sugar-free jelly.
- Lunch:fried meat (120 g) with rocket salad, zucchini and half an avocado; Green tea.
- Snack:a handful of strawberries or other berries.
- Dinner:fried chicken fillet with mushrooms, fresh lettuce, half a tomato and cucumber with 10 ml olive oil; 1/2 cup blueberries
Carbohydrates: 29 g, proteins: 80 g, fats: 99 g
3 days Wednesday
- Breakfast:2 boiled eggs, a slice of cheese and 2 spinach leaves; Coffee with 10 ml 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 sugar-free dark chocolate (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
4th day Thursday
- Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); Cut the cheese and ham into slices.
- Second breakfast:a handful of nuts.
- Lunch:baked avocado with egg, bacon and cheese. Rocket, 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 butter).
Carbohydrates: 29 g, proteins: 80 g, fats: 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 fillet with mushrooms and spinach, green tea.
- Snack:150 g melon and 10 g coconut.
- Dinner:Salad made from tomatoes, canned tuna, cucumber and olives, seasoned with lemon.
Carbohydrates: 39 g, proteins: 76 g, fats: 108 g
Day 6 Saturday
- Breakfast:sliced ham and cheese, green tea.
- Second breakfast:2 hard-boiled eggs.
- Lunch: 100 g prawns, steamed with zucchini, olive oil, cheese and rocket.
- Snack:sugar-free jelly.
- Dinner:baked fish with eggplant caviar.
Carbohydrates: 34 g, proteins: 79 g, fats: 99 g
Day 7 Sunday
- Breakfast: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, proteins: 88 g, fats: 102 g
The keto diet is a diet with a maximum restriction of carbohydrates. For beginners following this diet, the most difficult are the first few days, when the body is reconstructed into ketosis - dizziness and weakness can be observed. In the future, the metabolism will change and the body will get used to working in a fat-burning mode without carbohydrates.