The keto diet is not the easiest diet for beginners. Because keto is almost completely carbohydrate-restricted, choosing a variety of proteins is not always easy. However, the main goal of this diet is to give up carbohydrates, which help with weight loss.
Below in the documentation we will find an example of the daily keto diet - the detailed menu will help you eat not only healthy but also delicious. In addition, we'll tell you about the rules for starting the ketone diet - it is especially important for beginners to switch to a staged carbohydrate-free diet.
What is the keto diet?
The keto diet is a diet plan that involves avoiding carbohydrates. The mechanism of the keto diet is based on the fact that when carbohydrates are eliminated, a person's blood glucose level drops and the body switches to a ketogenic diet - in this case, free fatty acids and stored fats. becomes the main source of energy.
The advantage of the keto diet is rapid weight loss without controlling calories. Studies show that the ketogenic diet gives the best results in the long run - that is, by helping you not only burn fat, but also maintain the fitness you achieve in the long run.
However, the keto diet has contraindications. First, it is prohibited for pregnant and lactating women, as well as teenagers. Second, such a diet is not combined with insulin injections to cure diabetes or high blood pressure. Third, for some chronic diseases.
Daily Meals
For beginners on the keto diet, it's a good idea to completely cut back on carbs fast. That said, if you've never tried a carbohydrate-free diet before, take the first 7-10 days to alter your eating habits to minimize the simple carbohydrates in your diet. Egg-based diets are also suitable for beginners.
If you are familiar with the method of restricting carbohydrates in your diet, the easiest way to start a keto diet is intermittent fasting - for example, following the 16/8 diagram. Follow this regimen for at least 5-7 days to lower your blood sugar levels and transition into a completely smoother state of ketosis. It is important for beginners to take their time.
I don't understand why so many annoying things have been written about this electrical system? I am 32 years old this year and I have always loved sweets. Just to shake. As a result, I fear for my health. I have been eating the keto for 2 months and this is the best thing that happened to me! The energy is soaring, I can work till 12 o'clock and wake up at 6 a. m. , I've lost 13 kilograms and it's completely calorie free, I'm not hungry and there are lots of recipes with real foods. products are allowed.
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 and help the body from ketosis to burn fat. Flour products, sweets, fruits, juices and soft drinks are strictly prohibited. In addition, it is not possible to eat potatoes and other starchy vegetables on a keto diet.
Allowed Keto Food List:
- all types of meat (beef, pork, chicken);
- all types of fish and seafood;
- chicken eggs;
- dairy products (butter, cheese, natural cheese, milk in small quantities);
- any vegetable oil;
- any green vegetables;
- nuts in small quantities;
- fruits in small quantities;
- non-starchy vegetables (butter, pumpkin in small quantities);
- herbs, seeds (including chia seeds), spices
- mushrooms.
Keto Eating Rule
One of the rules of the keto diet is to drink plenty of pure water every day. This helps to reduce the negative effects of the diet (especially indigestion and the smell of acetone from the mouth). You also need to keep track of the amount of salt in your diet.
Let's take a look at the need to control alcohol consumption in particular. The keto diet can raise blood ammonia levels - along with alcohol use, this can cause toxic liver damage. It is for the same reason that the ketone diet is contraindicated in liver and kidney disease.
The Weekly Keto Diet - The Daily Menu
To avoid vitamin deficiencies on a keto diet, include tomatoes, green vegetables and fruits in your daily diet with a minimal amount of carbohydrates (berries, as well as their fruit). citrus). In turn, nuts - both peanuts and walnuts, pine nuts or any other nut - become a rich source of minerals.
To avoid vitamin deficiencies on a keto diet, include tomatoes, green vegetables and fruits in your daily diet with a minimal amount of carbohydrates (berries, as well ascitrus fruits). In turn, nuts - both peanuts and walnuts, pine nuts or any other nut - become a rich source of minerals.
The calorie content of the ketogenic menu below is 1300 kcal. per day, suitable for women who want to lose weight with a low level of physical activity. For men, it is advisable to increase calories and portion sizes.
1 Monday
- Breakfast:2 eggs, 10 g butter, half an avocado, coffee or tea without milk and sugar.
- The second breakfast:one serving of fresh cheese without sugar (15 g).
- Lunch:fish (120 grams of fillet) with broccoli and 6 cherry tomatoes, green tea.
- Snacks:1 sugar-free jelly and some 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.
Carbohydrate: 24 g, Protein: 75 g, Fat: 96 g
Day 2 of Tuesday
- Breakfast:2 eggs with bacon, keto coffee.
- The second breakfast:sugarless jelly.
- Lunch:fried meat (120 g) with arugula salad, zucchini and half avocado; green tea.
- Snack:some strawberries or other berries.
- Dinner:Fried chicken fillet with mushrooms, fresh leaf salad, half a tomato and a cucumber with 10 ml olive oil; 1/2 cup blueberries
Carbohydrate: 29 g, Protein: 80 g, Fat: 99 g
3 Wednesdays
- Breakfast:2 hard boiled eggs, a slice of cheese and 2 spinach leaves; coffee with 10 ml of milk cream or coconut milk.
- The second breakfast:unsweetened yogurt, some berries.
- Lunch:salad with fresh tuna and cabbage, sesame sauce and soy sauce.
- Snack:2 pieces of unsweetened dark chocolate (at least 75% cocoa).
- Dinner:Chicken breast with mushroom, 50 g pumpkin, salad with tomato and olives.
Carbohydrate: 34 g, Protein: 88 g, Fat: 101 g
Thursday Wednesday
- Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); slices cheese and ham.
- The second breakfast:a handful of nuts.
- Lunch:grilled avocado with eggs, bacon and cheese. Lettuce, cabbage and cucumber.
- Snacks:unsweetened yogurt.
- Dinner:a glass of bone broth, spinach biscuits (3 eggs, half a glass of spinach, 10 grams of butter).
Carbohydrate: 29 g, Protein: 80 g, Fat: 110 g
The 5th day
- Breakfast:scrambled eggs and half a tomato, coffee or tea.
- The second breakfast:a handful of nuts, 2 pieces of dark chocolate.
- Lunch:Beef fillet with mushrooms and spinach, green tea.
- Snack:150 grams of melon and 10 grams of coconut.
- Dinner:tomato salad, canned tuna, cucumber and olives, lime seasoning.
Carbohydrate: 39 g, Protein: 76 g, Fat: 108 g
Saturday, 6th
- Breakfast:sliced ham and cheese, green tea.
- The second breakfast:2 hard-boiled eggs.
- Lunch:100 g stewed shrimp with zucchini, olive oil, cheese and arugula.
- Snack:sugarless jelly.
- Dinner:grilled fish with eggplant caviar.
Carbohydrate: 34 g, Protein: 79 g, Fat: 99 g
Sunday 7
- Breakfast:scrambled eggs and bacon.
- The second breakfast:Unsweetened fresh cheese, some berries.
- Lunch:stewed chicken with cabbage, mushrooms and sesame seeds.
- Snack:2 pieces of dark chocolate, nuts.
- Dinner: fish soup with pumpkin (50 g) and fried tomatoes.
Carbohydrate: 38 g, Protein: 88 g, Fat: 102 g
The keto diet is one that minimizes carbohydrate intake. For those who are just starting out on this diet, the most difficult is the early days, when the body is rebuilt into ketosis - dizziness and weakness can be seen. In the future, the metabolism changes and the body gets used to working on a fat-burning diet without carbohydrates.