The keto diet is not the easiest diet for beginners. Because keto almost completely limits carbohydrates, it is not always easy to choose between different protein options. However, the main goal of this diet is to give up carbs - which promotes weight loss.
Below the material is an example of a daily keto diet - detailed menus help you eat not only healthy but also delicious food. In addition, we reveal the rules for introducing a ketone diet - it is especially important for beginners to switch to intermittent carbohydrates.
What is the keto diet?
A keto diet is a diet that includes avoiding carbohydrates. The mechanism of the keto diet is based on the fact that when carbohydrates are excluded, human blood glucose levels fall and the body enters a ketogenic regime - in which case free fatty acids and fat reserves become the main source of energy.
The benefit of a keto diet is that you lose weight fast without calorie control. Studies show that a ketogenic diet shows the best results in the long run - meaning it can not only burn fat, but also keep you in shape for a long time.
However, the keto diet has contraindications. It is first prohibited for pregnant and lactating women and adolescents. Second, such a diet is not combined with insulin injections for diabetes or hypertension. Third, for some chronic diseases.
Meals daily
Beginners of the keto diet are advised to completely reduce their fast carbs. However, if you have never tried a carb-free diet, take the first 7-10 days to change your eating habits to minimize the simple carbs 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 through periodic fasting - for example, according to the 16/8 scheme. Follow this regimen for at least 5-7 days to lower your blood sugar and make the whole ketosis move more smoothly. It is important for beginners to take time for it.
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 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 was able to work until 12 and woke up at 6. I lost 13 lbs and didn’t count calories at all, I wasn’t hungry, and there are a lot of recipes with licensed foods.
Keto food - what can you eat?
The keto diet only allows foods that do not contain carbohydrates. They do not raise blood sugar levels and prevent the body from burning fat in ketosis. Flour products, sweets, fruits, juices and soda are completely forbidden. Potatoes and other starchy vegetables should not be eaten with keto.
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 oil;
- any vegetables;
- nuts in small quantities;
- berries in small quantities;
- non-starchy vegetables (avocado, pumpkin in small quantities);
- herbs, seeds (including chia seeds), spices
- mushrooms.
Keto eating rules
One of the rules of the keto diet is to drink plenty of clean water every day. This helps to reduce the negative effects of the diet (especially indigestion and the smell of acetone from the mouth). You should also monitor the amount of salt in your diet.
Special mention should be made of the need to control the consumption of alcoholic beverages. A keto diet can increase the level of ammonia in the blood - along with the use of alcohol 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 deficiencies, following a keto diet should include tomatoes, vegetables, and fruits in your daily diet with minimal amounts of carbohydrates (various berries as well as citrus fruits). But nuts will be a good source of minerals - both peanuts and nuts, pine nuts or whatever.
To avoid vitamin deficiencies, tomatoes, vegetables and fruits should be included in the daily diet with a minimum amount of carbohydrates (various berries as well as citrus fruits) in the daily diet. But nuts will be a good source of minerals - both peanuts and nuts, pine nuts or whatever.
The following ketogenic menu has a caloric content of 1300 kcal. daily, which is suitable for women who want to lose weight with low physical activity. For men, calories and portion sizes should be increased.
1 day Monday
- Breakfast:2 eggs, 10 g butter, half avocado, coffee or tea without milk and sugar.
- Second breakfast:a serving 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
Tuesday, Day 2
- Breakfast:2 eggs with bacon, keto coffee.
- Second breakfast:sugar-free jelly.
- Lunch: grilled meat (120 g) with excellent salad, zucchini and half avocado; green tea.
- Snack:A handful of strawberries or other berries.
- Dinner:fried chicken fillet with mushrooms, fresh lettuce, half tomato and cucumber with 10 ml of olive oil; 1/2 cup blueberries
Carbohydrates: 29 g, Proteins: 80 g, Fats: 99 g
Day 3, Wednesday
- Breakfast:2 boiled eggs, a slice of cheese and 2 spinach leaves; coffee with 10 ml of cream or coconut milk.
- Second breakfast:sugar-free yogurt with a handful of berries.
- Lunch: salad with tuna and fresh cabbage, sesame sauce and soy sauce.
- Snack:2 pieces of sugar-free dark chocolate (at least 75% cocoa).
- Dinner:chicken breast with mushrooms, 50 g pumpkin, lettuce tomatoes and olives.
Carbohydrates: 34 g, Protein: 88 g, Fat: 101 g
Day 4 is Thursday
- Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); slicing cheese and ham.
- Second breakfast:a handful of nuts.
- Lunch:fried avocado with eggs, bacon and cheese. Salad with arugula, cabbage and cucumber.
- Snack:sugar-free yogurt.
- Dinner:a glass of bone soup, spinach tortilla (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 with half a tomato, coffee or tea.
- Second breakfast:a handful of nuts, 2 pieces of dark chocolate.
- Lunch: beef fillet with mushrooms, spinach, green tea.
- Snack:150 g of melon and 10 g of coconut.
- Dinner:tomato, canned tuna, cucumber and olive salad flavored with lemon.
Carbohydrates: 39 g, Proteins: 76 g, Fats: 108 g
Day 6, Saturday
- Breakfast:sliced ham and cheese with green tea.
- Second breakfast:2 hard boiled eggs.
- Lunch: 100 g zucchini, olive oil, cheese and arugula with excellent shrimp.
- Snack:sugar-free jelly.
- Dinner:fried fish with eggplant caviar.
Carbohydrates: 34 g, Proteins: 79 g, Fats: 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 roasted tomatoes.
Carbohydrates: 38 g, Proteins: 88 g, Fats: 102 g
The keto diet is a diet that limits carbohydrates to the maximum. For beginners, dieting is most difficult in the first few days when the body is reconstructed into ketosis - dizziness and weakness are observed. In the future, metabolism will change and the body will get used to working without fat without carbohydrates.