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Ketogenic Diet: Menu for 7 Days

Updated: Mar 11

  • The ketogenic diet is based on a very low carbohydrate intake, and due to the high fat intake, it resembles Atkins or other low-carbohydrate diets. It includes a drastic reduction in carbohydrate consumption, which is replaced by fat intake. Carbohydrate reduction puts your body in a metabolic state called ketosis. When this happens, your body becomes a very efficient fat burning machine for energy.


Standard Ketogenic Diet:

  • This is a diet of very low carbohydrate intake, moderate protein intake, and high fat intake. The ratio is usually as follows: 75% fat, 20% protein and only about 5% carbohydrates. * The information in this text mainly refers to the standard ketogenic diet, which is the most recommended.

A ketogenic diet is an effective way to lose weight and reduce your risk factors for various diseases.

  • In fact, research shows that the ketogenic diet is superior to the often recommended low-fat or low-fat diet. Moreover, this diet is so filling that you can lose weight without counting calories or following every bite you eat. One study found that people on a ketogenic diet lost more than 2.2 times the weight of those on low-calorie, low-calorie diets. Triglycerides and good HDL cholesterol have also improved.

  • Another study found that participants in a ketogenic diet lost 3 times more pounds than those on a diet recommended for diabetes in the UK. There are several reasons why a ketogenic diet is superior to a low-fat diet. One is that protein intake is increased, which has numerous benefits. Increased ketone levels, lowered blood sugar and improved insulin sensitivity may also play a key role. A ketogenic diet can help you lose weight more than a low-fat diet. This almost always happens without hunger.

Ketogenic diet for diabetes and prediabetes

  • Diabetes is characterized by changes in metabolism, high blood sugar and reduced insulin function. A ketogenic diet can help you lose weight, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome. A ketogenic diet can increase insulin sensitivity, lead to fat loss, and drastically improve the situation in type 2 diabetes and prediabetes.

Other Health Benefits of a Ketogenic Diet

  • The ketogenic diet was actually created as a tool to treat neurological diseases, such as epilepsy. Studies have shown that it is effective in a number of different disorders: heart disease, cancer, Alzheimer's disease, Parkinson's disease, polycystic ovary syndrome, brain injuries, acne.

What foods to avoid?

Sugar: Soft drinks, fruit juices, shakes, cakes, ice cream, cakes, etc.

Cereals and starch: Products based on wheat, rice, pasta, cereals, etc.

Fruits: All fruits, except small portions of berries, such as strawberries.

Beans and legumes: Peas, beans, lentils, chickpeas, etc.

Root vegetables: Potatoes, sweet potatoes, carrots, parsnips, etc.

Non-fat or dietary products: These are usually highly refined products and often rich in carbohydrates.

Sauces: Usually contain sugar and unhealthy fats.

Unhealthy fat: Limit your intake of refined or unrefined vegetable oil, mayonnaise, etc.

Alcohol: Due to its carbohydrate content, alcoholic beverages can drive you out of ketosis.

Sugar-free soft drinks: These drinks are typically rich in sugar alcohols, which can affect blood ketone levels. In addition, they are typically highly refined.

All in all: Avoid carbohydrate-based products and foods, such as grains, harmful sugars, legumes, rice, potatoes, sweets, juices, and even most fruits.

What types of foods can you eat?


Meat: Red meat, steak, leg, sausages, bacon, turkey.

Oily fish: For example, salmon, tuna, trout, mackerel.

Eggs: Look for eggs from hens that roam freely in the yard.

Butter and cream: Look for butter from grazing cows if possible.

Cheese: Unprocessed cheese (cheddar, goat cheese, blue cheese, mozzarella).

Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, whose seeds, etc.

Healthy oils: Primarily coconut oil (for cooking), avocado oil, extra virgin olive oil (for salad, not for cooking)

Avocado

Vegetables without a lot of carbohydrates: green leafy vegetables, tomatoes, peppers, onions.

Other: You can use salt, pepper and various healthy spices and herbs.

It is best to base your diet on whole, unprocessed natural foods.

All in all: The main part of your diet should consist of meat, eggs, butter, nuts, healthy oils, avocados, and plenty of vegetables.


NOTE: always consult your doctor!


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