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Keto Diet in 7 days

Updated: Feb 15

  • 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 foods that are advised to eat are:

  • Eggs

  • 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
  • 1 day

All fruits except bananas. For drinks, you can take unsweetened tea or unsweetened coffee and water.

  • 2 day

All vegetables — quantity not limited.

It is recommended to eat leafy vegetables and to avoid green peas, corn.

  • 3 days

Eat as much soup, fruit, and vegetables as you like, just don't eat baked potatoes.

  • 4 day

Eat up to 3 bananas during the day, soup and drink skimmed milk as much as you want.

  • 5 day

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.

  • 6 day

Vegetables and beef.

  • 7 day

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:

The breakfast

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.

Good luck!

  • Use the contact form for questions or advice.

  • I would be happy if you would comment on my recipes and put like.

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