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:
Monday
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
Tuesday
Breakfast: scrambled eggs with mushrooms
Lunch: tuna salad with tomato, celery, and lettuce
Dinner: baked chicken with broccoli baked in cream
Wednesday
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
Thursday
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
Friday
Breakfast: eggs baked in avocado
Lunch: green salad with chicken and olive oil
Dinner: turkey meat with salad
Saturday
Breakfast: cauliflower tortilla with cheese and avocado
Lunch: salmon with pesto and green salad
Dinner: meatballs with zucchini pasta and Parmesan cheese
Sunday
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
Lunch
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.
Dinner
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!
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