The ketone diet is not the easiest diet for beginners. As the keto restricts carbohydrates almost completely, choosing a variety of protein options is not always easy. However, the main objective of this diet is precisely to give up carbohydrates - which helps to lose weight.
Below, in the material, we will find an example of a daily ketone diet - detailed menus will help you to eat not only healthy, but also delicious. In addition, we will talk about the rules for getting on a ketone diet - it is especially important for beginners to switch to a step-free carbohydrate diet.
What is the keto diet?
The ketone diet is a diet plan that involves avoiding carbohydrates. The mechanism of the ketone diet is based on the fact that when carbohydrates are excluded, a person's blood glucose level decreases and the body goes into a ketogenic regime - in this case, free fatty acids and fat stores arebecome the main source of energy.
The advantage of the ketone diet is to lose weight quickly, without calorie control. Studies show that the ketogenic diet has the best results in the long run - that is, with your help you can not only burn fat, but also maintain the shape achieved for a long time.
However, the ketone diet has contraindications. Firstly, it is prohibited for pregnant and lactating women, as well as teenagers. Second, this diet is not combined with insulin injections for diabetes or high blood pressure. Third, for some chronic diseases.
Meals per day
For beginners on the ketone diet, it is recommended that you eliminate carbohydrates fast. That said, if you've never tried a carbohydrate-free diet before, spend the first 7 to 10 days 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 restricting carbohydrates in your diet, the easiest way to get on a ketone diet is intermittent fasting - for example, according to the 16/8 schedule. Follow this regimen for at least 5-7 days to reduce blood glucose levels and move more smoothly to total ketosis. It is important that beginners are not in a hurry.
I don't understand why so many unpleasant things are written about this energy system? I am 32 years old and have always loved sweets. Just to shake it up. As a result, I feared for my health. I've been eating keto for 2 months and this is the best thing that ever happened to me! The energy just skyrocketed, I was able to work until 12 and get up at 6 in the morning, I lost 13 kg and didn't count calories, I wasn't hungry and there are many recipes with allowed foods.
Keto food - what can you eat?
The ketone diet allows you to eat only foods that do not contain carbohydrates. They do not increase blood sugar levels and prevent the body from getting out of ketosis by burning fat. Flour products, sweets, fruits, juices and soft drinks are totally prohibited. In addition, potatoes and other starchy vegetables cannot be eaten with keto.
List of allowed Keto foods:
- all types of meat (beef, pork, chicken);
- all types 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;
- vegetables without starch (avocados, pumpkin in small quantities);
- herbs, seeds (including chia seeds), spices
- mushrooms.
Rules for eating keto
One of the rules of the ketone diet is to consume plenty of pure water every day. This helps to reduce the negative effects of the diet (in particular, difficulty digesting and the smell of acetone in the mouth). You also need to monitor the amount of salt in the diet.
We will mention separately the need to control the consumption of alcoholic beverages. The ketone diet can increase the level of ammonia in the blood - along with the use of alcohol, it can cause toxic damage to the liver. It is for the same reason that the ketone diet is contraindicated in liver and kidney diseases.
Weekly keto diet - daily menu
To avoid vitamin deficiencies in the ketone diet, it is necessary to include tomatoes, green vegetables and fruits with a minimal amount of carbohydrates in the daily diet (various wild fruits, in addition to citrus fruits). In turn, nuts will be a good source of minerals - peanuts and walnuts, pine nuts or whatever.
To avoid vitamin deficiencies in the ketone diet, it is necessary to include in the daily diet tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various wild fruits, in addition to citrus fruits). In turn, nuts will be a good source of minerals - peanuts and walnuts, pine nuts or whatever.
The caloric content of the ketogenic menu below is 1300 kcal. per day, suitable for women who wish to lose weight with low levels of 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 portion of unsweetened cottage cheese (15 g).
- Lunch:fish (120 g fillet) with broccoli and 6 cherry tomatoes, green tea.
- Snack:1 sugar-free gelatin and a handful of red fruits.
- 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, ketone coffee.
- Second breakfast:sugar-free gelatin.
- Lunch:fried meat (120 g) with arugula, zucchini and half avocado salad; green tea.
- Snack:a handful of strawberries or other berries.
- Dinner:Fried chicken fillet with mushrooms, fresh leaf salad, half tomato and cucumber with 10 ml of oil; 1/2 cup blueberries
Carbs: 29 g, Proteins: 80 g, Fats: 99 g
3 days Wednesday
- Breakfast:2 hard-boiled eggs, a slice of cheese and 2 spinach leaves; coffee with 10 ml of cream or coconut milk.
- Second breakfast:unsweetened yogurt, a handful of berries.
- Lunch:salad with tuna and fresh cabbage, sesame sauce and soy sauce.
- Snack:2 pieces of unsweetened dark chocolate (at least 75% cocoa).
- Dinner:chicken breast with mushrooms, 50 g pumpkin, salad with tomatoes and olives.
Carbs: 34 g, Protein: 88 g, Fat: 101 g
4th day Thursday
- Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); slice cheese and ham.
- Second breakfast:a handful of nuts.
- Lunch:avocado baked with egg, bacon and cheese. Arugula, cabbage and cucumber salad.
- Snack:unsweetened yogurt.
- Dinner:a glass of bone broth, spinach tortillas (3 eggs, half a glass of spinach, 10 g of butter).
Carbs: 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 of melon and 10 g of coconut.
- Dinner:tomato salad, canned tuna, cucumber and olives, seasoned with lemon.
Carbs: 39 g, Proteins: 76 g, Fats: 108 g
Day 6, Saturday
- Breakfast:sliced ham and cheese, green tea.
- Second breakfast:2 boiled eggs.
- Lunch:100 g of cooked shrimp with zucchini, olive oil, cheese and arugula.
- Snack:gelatin without sugar.
- Dinner:baked fish with eggplant caviar.
Carbs: 34 g, Proteins: 79 g, Fats: 99 g
Day 7 Sunday
- Breakfast:eggs and bacon.
- Second breakfast:unsweetened 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 tomato.
Carbs: 38 g, Proteins: 88 g, Fats: 102 g
The ketone diet is a diet with maximum carbohydrate restriction. For beginners following this diet, the most difficult are the first few days, when the body is rebuilt in ketosis - dizziness and weakness can be observed. In the future, the metabolism changes and the body gets used to working in the fat-free burning mode.