Keto Diet in 7 days
Carbohydrate intake on a keto diet or ketogenic diet does not exceed 50 grams per day, 75% of the total daily caloric intake is based on fat. Protein intake is about 20% of the total daily intake, and carbohydrates account for about 5%.
Keto Diet in 7 days
Keto foods that are advised to eat are:
Poultry: turkey and chicken
Fatty fish: wild salmon, herring and mackerel
Meat: beef, game, pork
Dairy products with a lot of fat: yogurt, butter and cream
Full-fat cheese: cheddar, mozzarella, brie, goat cheese and cream cheese
Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flax seeds
Nut butter: Peanut, almond and cashew butter
Healthy fats: coconut oil, olive oil, avocado oil, coconut butter and sesame oil
Avocado: You can add avocado to any meal or snack
Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms and peppers
Seasonings: salt, pepper, vinegar, lemon juice, fresh herbs
Foods that are advised to be avoided when on a keto diet are:
Bread and pastries: white bread, whole meal bread, crackers, cookies, donuts and pastries
Sweets and sweet foods: sugar, ice cream, candies, maple syrup, agave syrup, and coconut sugar
Sweetened beverages: sodas, juices, sweetened teas, and sports drinks
Pasta: spaghetti and noodles
Cereals and cereal products: wheat, rice, oats, muesli and tortillas
Starchy vegetables: potatoes, sweet potatoes, pumpkin, corn and peas
Peas and legumes: Black beans, chickpeas, lentils and beans
Fruits: citrus fruits, grapes, bananas and pineapples
High-carb dips: BBQ, sweet salad dressings and dipping sauces
Certain alcoholic beverages: beer and sugary drinks
Drinks allowed on the keto diet:
Water: water should be taken in a larger quantity than usual
Sparkling water: an excellent substitute for other sweetened carbonated drinks
Unsweetened coffee: you can add sweet cream
Unsweetened green tea: you can drink it in unlimited quantities.
Keto Diet for 7 Days
All fruits except bananas. For drinks, you can take unsweetened tea or unsweetened coffee and water.
All vegetables - quantity not limited.
It is recommended to eat leafy vegetables and to avoid green peas, corn.
Eat as much soup, fruit and vegetables as you like, just don't eat baked potatoes.
Eat up to 3 bananas during the day, soup and drink skimmed milk as much as you want.
Beef and tomatoes. You can eat 300-600 g of beef and up to 6 tomatoes. Try to drink 6-8 glasses of water during the day. in the process of flushing excess uric acid from the body.
Vegetables and beef.
Integral rice and vegetables and unsweetened fruit juice to drink.
Next example for Keto Diet
The following menu contains less than 50 g of carbohydrates per day. Amounts can be modified according to individual nutritional needs:
Breakfast: scrambled eggs fried in butter and boiled vegetables
Lunch: burger stuffed with cheese, mushrooms and avocado, green salad
Dinner: pork medallions and green beans in coconut oil
Breakfast: scrambled eggs with mushrooms
Lunch: tuna salad with tomato, celery and lettuce
Dinner: baked chicken with broccoli baked in cream
Breakfast: peppers stuffed with eggs and cottage cheese
Lunch: salad of eggs, asparagus, turkey, avocado and cheese and olive oil
Dinner: grilled salmon with spinach in coconut oil
Breakfast: full-fat yogurt with some berries
Lunch: veal steak with cauliflower, cheese, spices, avocado and salsa
Dinner: pork steak with broccoli and melted cheese
Breakfast: eggs baked in avocado
Lunch: green salad with chicken and olive oil
Dinner: turkey meat with salad
Breakfast: cauliflower tortilla with cheese and avocado
Lunch: salmon with pesto and green salad
Dinner: meatballs with zucchini pasta and parmesan cheese
Breakfast: chia pudding with coconut milk, coconut and walnuts
Lunch: cod salad with boiled egg, green salad, avocado and cheese
Dinner: chicken curry with coconut
Here is a daily example of what a day of the keto diet should look like:
2 eggs with 1 tomato
yogurt with flakes and fruit or an apple
1 handful of walnuts
broccoli soup or fried peppers with rice or salmon and spinach or mushrooms with onions and white meat or green salad with tuna/shrimp or greens with fish.
yogurt or fruit
Ketogenic diet doesn't have to be boring or inappropriate, and once you master the list of foods you are allowed to consume and indulge in ideas, keto will become your source of ideas for meals and creativity on the plate.
If you followed all these instructions, you should lose up to 4-5 kg after 7 days.
Note: It is very important that during this diet you follow all the instructions and that you do not consume various snacks, sweets, fast food, alcoholic beverages i.e. everything that is not in this menu. After and before completing this diet, wait 48 hours more, and only then enter the first alcoholic drink.
Use the contact form for questions or advice.
I would be happy if you would comment on my recipes and put like.