This diet is not the easiest diet for beginners. Since these are almost entirely carbohydrate restrictive, choosing from a variety of protein options is not always easy. However, the main purpose of this diet is precisely to give up carbohydrates - which helps in weight loss.
Below in the material we will find an example of a daily diet these - detailed menus will help you eat not only healthy but also delicious. In addition, we will tell you about the rules for entering a ketone diet - it is especially important for beginners to switch to a carb-free diet in stages.
What is this diet?
These diets are a diet plan that includes avoiding carbohydrates. The mechanism of this 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 reserves become the main source of energy.
The advantage of these diets is to lose weight fast without calorie control. Studies show that the ketogenic diet shows the best results in the long run - that is, with its help, you can not only burn fat, but also maintain the achieved shape for a long time.
However, these diets have contraindications. First, it is forbidden for pregnant and lactating women as well as teenagers. Second, such a diet is not combined with insulin injections for diabetes or high blood pressure. Third, for some chronic diseases.
Foods by day
For beginners in this diet, it is recommended to cut out fast carbs completely. That said, if you have never tried a carbohydrate-free diet, spend the first 7-10 days before 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 limiting carbohydrates in your diet, the easiest way to enter these diets is intermittent fasting - for example, according to the 16/8 scheme. Follow this regimen for at least 5-7 days to lower blood glucose levels and move more easily to complete ketosis. It is important for beginners to take their time.
I do not understand at all why so many bad things are written about this power system? I am 32 years old and have always loved sweets. Just to tremble. As a result, I was afraid for my health. I have been eating these for 2 months and this is the best thing that ever happened to me! The energy just went out of scale, I could work until 12 o’clock and get up at 6 o’clock in the morning. I lost 13 kg and did not count calories at all, I was not hungry and there are many recipes with foods allowed.
Eating These - What Can You Eat?
These diets allow you to eat only foods that do not contain carbohydrates. They do not raise blood sugar levels and do not allow the body to get out of the ketosis of fat burning. Flour products, sweets, fruits, juices and soda are completely banned. Also, potatoes and other starchy vegetables can not be eaten in these.
List of Allowed Foods:
- all types of meat (beef, pork, chicken);
- all kinds of fish and seafood;
- chicken eggs;
- dairy products (butter, cheese, natural cottage cheese, milk in small quantities);
- any vegetable oil;
- any green vegetables;
- nuts in small quantities;
- berries in small quantities;
- starch-free vegetables (avocado, squash in small quantities);
- herbs, seeds (including chia seeds), spices
- mushrooms.
These Food Rules
One of the rules of this diet is to consume plenty of clean water every day. This helps to reduce the negative effects of diet (in particular, indigestion and the smell of acetone by mouth). You also need to monitor the amount of salt in your diet.
We will mention separately the need to control the consumption of alcoholic beverages. These diets can increase the level of ammonia in the blood - along with the use of alcohol, this can provoke toxic liver damage. Forsyth for the same reason that the ketone diet is contraindicated in liver and kidney diseases.
Weekly Diet Keto - Daily Menu
To avoid vitamin deficiencies when following these diets, it is necessary to include in the daily diet tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various berries, as well as citrus fruits) On the other hand, nuts -like peanuts and walnuts, pine nuts or any other - will become a good source of minerals.
To avoid vitamin deficiencies when following these diets, it is necessary to include in the daily diet tomatoes, green vegetables and fruits with a minimum amount of carbohydrates (various berries, as well as citrus fruits) On the other hand, nuts - like peanuts and walnuts, pine nuts or any other - will become a good source of minerals.
The calorie content in the ketogenic menu below is 1300 kcal. per day, which is suitable for women who want to lose weight with a low level of physical activity. For men, calories and serving sizes should increase.
1 day Monday
- Breakfast:2 eggs, 10 g butter, half an avocado, coffee or tea without milk and sugar.
- Second breakfast:a piece of sugar-free cottage cheese (15 g).
- Lunch:fish (120 g fillet) with broccoli and 6 cherry tomatoes, green tea.
- Snack:1 sugar-free jelly and a handful of berries.
- 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, Protein: 75 g, Fats: 96 g
Day 2 Tuesday
- Breakfast:2 eggs with bacon, coffee these.
- Second breakfast:sugar-free jelly.
- Lunch:fried meat (120 g) with arugula salad, zucchini and half an avocado; green tea
- Snack:a handful of strawberries or other berries.
- Dinner:fried chicken fillet with mushrooms, salad with fresh leaves, half a tomato and cucumber with 10 ml of olive oil; 1/2 cup cranberry
Carbohydrates: 29 g, Protein: 80 g, Fats: 99 g
Wednesday 3 days
- Breakfast:2 boiled eggs, a slice of cheese and 2 spinach leaves; coffee with 10 ml milk cream or coconut milk.
- Second breakfast:sugar-free yogurt, a handful of berries.
- Lunch:fresh tuna and cabbage salad, sesame sauce and soy sauce.
- Snack:2 pieces of sugar-free dark chocolate (at least 75% cocoa).
- Dinner:chicken breast with mushrooms, 50 g pumpkin, salad with tomatoes and olives.
Carbohydrates: 34 g, Protein: 88 g, Fats: 101 g
4th day Thursday
- Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); sliced cheese and bacon.
- Second Breakfast: a handful of nuts.
- Lunch:roasted avocado with eggs, bacon and cheese. Salad arugula, cabbage and cucumber.
- Snack:sugar-free yogurt.
- Dinner:a glass of bone broth, spinach tortilla (3 eggs, half a glass of spinach, 10 g butter).
Carbohydrates: 29 g, Protein: 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 melon and 10 g coconut.
- Dinner:salad with tomatoes, canned tuna, cucumber and olives, seasoned with lemon.
Carbohydrates: 39 g, Protein: 76 g, Fats: 108 g
Day 6 Saturday
- Breakfast:bacon and sliced cheese, green tea.
- Second breakfast:2 hard boiled eggs.
- Lunch:100 g cooked shrimp with zucchini, olive oil, cheese and arugula.
- Snack:sugar-free jelly.
- Dinner:Baked fish with eggplant caviar.
Carbohydrates: 34 g, Protein: 79 g, Fats: 99 g
Day 7 Sunday
- Breakfast:scrambled eggs and bacon.
- Second breakfast:sugar-free cottage cheese, a handful of berries.
- Lunch:chicken stew with cabbage, mushrooms and sesame seeds.
- Snack:2 pieces of dark chocolate, nuts.
- Dinner: pumpkin fish soup (50 g) and fried tomatoes.
Carbohydrates: 38 g, Protein: 88 g, Fats: 102 g
This diet is a diet with a maximum restriction of carbohydrates. For beginners to follow this diet, the most difficult are the first days, when the body rebuilds into ketosis - dizziness and weakness can be observed. In the future, metabolism changes and the body learns to work in a carbohydrate-free fat burning mode.