Keto diet by day for the week - food list and menus for beginners

The keto diet is not the easiest diet for beginners. Since keto is almost completely carbohydrate-restrictive, choosing a variety of protein options is not always easy. However, the main goal of this diet is precisely to give up carbohydrates - which helps to lose weight.

Below in the material we will find an example of a daily keto diet - detailed menus will help you to 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 carbohydrate-free in stages.

What is the keto diet?

Keto diet

The keto diet is a diet plan that involves avoiding carbohydrates. The mechanism of the keto diet is based on the fact that when carbohydrates are excluded, the level of glucose in a person's blood 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 the keto diet is to lose weight quickly without calorie control. Studies show that the ketogenic diet shows the best results in the long term - that is, with its help, you can not only burn fat, but also maintain the achieved shape for a long time.

However, the keto diet has contraindications. First, it is prohibited for pregnant and lactating women, as well as adolescents. Secondly, such a diet is not combined with insulin injections for diabetes or high blood pressure. Thirdly, for some chronic diseases.

Meals by day

For beginners on the keto diet, it is recommended that you completely cut fast carbs. That said, if you've never tried a carbohydrate-free diet before, devote the first 7-10 days to changing your eating habits to minimize simple carbohydrates in your diet. The egg diet is also suitable for beginners.

If you are already familiar with the method of restricting carbohydrates in your diet, the easiest way to enter a keto diet is intermittent fasting - for example, according to the 16/8 scheme. Follow this regimen for at least 5-7 days to lower your blood glucose levels and move more smoothly into full ketosis. It is important for beginners to take their time.

I don’t understand at all why so many nasty things are written about this power system? I am 32 years old and I have always loved sweets. Just to shake. As a result, I was afraid for my health. I have been eating keto for 2 months and this is the best thing that happened to me! The energy just went off scale, I could work until 12 and get up at 6 in the morning. I lost 13 kg and did not count calories at all, I was not hungry, and there are a lot of recipes with allowed foods.

Keto food - what can you eat?

Keto food - what you can eat

The keto diet only allows you to eat foods that do not contain carbohydrates. They do not raise blood sugar levels and keep the body out of fat burning ketosis. Flour products, sweets, fruits, juices and soda are completely prohibited. Also, potatoes and other starchy vegetables cannot be eaten on keto.

List of Allowed Keto 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 oils;
  • any green vegetables;
  • nuts in small quantities;
  • berries in small quantities;
  • non-starchy vegetables (avocados, pumpkin in small quantities);
  • herbs, seeds (including chia seeds), spices
  • mushrooms.

Keto Eating Rules

One of the rules of the keto diet is to consume plenty of pure water every day. This helps to reduce the negative effects of diet (in particular, difficulty with digestion and the smell of acetone from the mouth). You also need to monitor the amount of salt in the diet.

We will separately mention the need to control the consumption of alcoholic beverages. The keto diet can increase the level of ammonia in the blood - together with the use of alcohol, this can provoke toxic liver damage. It is for the same reason that the ketone diet is contraindicated in liver and kidney diseases.

Weekly Keto Diet - Daily Menu

In order to avoid vitamin deficiencies while following a keto diet, 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). In turn, nuts will be a good source of minerals - both peanuts and walnuts, pine nuts or any other.

Keto diet for a week

In order to avoid vitamin deficiencies while following a keto diet, 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). In turn, nuts will be a good source of minerals - both peanuts and walnuts, pine nuts or any other.

The calorie content of the ketogenic menu below is 1300 kcal. per day, which is suitable for women wishing to lose weight with a low level of physical activity. For men, calories and serving sizes should be increased.

1 day Monday

  • Breakfast:2 eggs, 10 g butter, half an avocado, coffee or tea without milk and sugar.
  • Second breakfast:a portion of sugar-free cottage cheese (15 g).
  • Lunch:fish (120 g fillet) with broccoli and 6 cherry tomatoes, green tea.
  • Snack:1 sugarless 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, Proteins: 75 g, Fats: 96 g

Day 2 Tuesday

  • Breakfast:2 eggs with bacon, keto coffee.
  • 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, fresh leaf salad, half a tomato and cucumber with 10 ml of olive oil; 1/2 cup blueberries

Carbohydrates: 29 g, Proteins: 80 g, Fats: 99 g

3 day wednesday

  • 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:salad with tuna and fresh cabbage, sesame dressing 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 tomato and olives.

Carbohydrates: 34 g, Protein: 88 g, Fat: 101 g

4th day Thursday

  • Breakfast:green smoothie with spirulina (10 g) and chia seeds (15 g); slicing cheese and ham.
  • Second breakfast:a handful of nuts.
  • Lunch:baked avocado with egg, bacon and cheese. Arugula, cabbage and cucumber salad.
  • Snack:sugar-free yogurt.
  • Dinner:a glass of bone broth, spinach tortillas (3 eggs, half a glass of spinach, 10 g butter).

Carbohydrates: 29 g, Proteins: 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:fillet of beef with mushrooms and spinach, green tea.
  • Snack:150 g melon and 10 g coconut.
  • Dinner:salad of tomatoes, canned tuna, cucumber and olives, seasoned with lemon.

Carbohydrates: 39 g, Proteins: 76 g, Fats: 108 g

Day 6 Saturday

  • Breakfast:sliced ​​ham and cheese, green tea.
  • Second breakfast:2 hard boiled eggs.
  • Lunch:100 g of shrimp stewed with zucchini, olive oil, cheese and arugula.
  • Snack:sugar-free jelly.
  • Dinner:baked fish with eggplant caviar.

Carbohydrates: 34 g, Proteins: 79 g, Fats: 99 g

Day 7 Sunday

  • Breakfast:scrambled eggs and bacon.
  • Second breakfast:cottage cheese without sugar, a handful of berries.
  • Lunch:chicken stew with cabbage, mushrooms and sesame seeds.
  • Snack:2 pieces of dark chocolate, nuts.
  • Dinner: fish soup with pumpkin (50 g) and fried tomatoes.

Carbohydrates: 38 g, Proteins: 88 g, Fats: 102 g

The keto 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 is reconstructed into ketosis - dizziness and weakness can be observed. In the future, the metabolism changes and the body gets used to working in a fat-burning mode without carbohydrates.