ketogenic diet

Keto Diet Menu

Breakfast


For breakfast, you can eat no more than 15 grams of carbohydrates, which can be taken from non-starchy vegetables and cheese. You can also prepare an omelet from 2 to 4 eggs and fried tomatoes.

Lunch

During lunch, you should avoid cereals, starchy vegetables, sugar, fruits, and also milk and yogurt. Also, it is not recommended to abuse carbohydrates, and it is best to restrict their intake to 15 g. It is best to eat salads, meat or vegetable soup with meatballs without potatoes, noodles and rice.

Dinner

For dinner, you need to combine green vegetables and meat. You can also add useful fats in the form of nuts or season salad with vegetable or olive oil.

Snacks

Your snacks should not contain more than 5 grams of carbohydrates and should consist of proteins and fats. It can be boiled hard-boiled eggs, fish, chicken wings, cucumber, celery and cheese.

How to adhere to the Keto diet?

The diet itself can last from 1 week to 1 2 months (based on the goals set). But at first it is recommended to use it within 1-2 weeks.

The first week should go with increased portions of protein (up to 45%), so that the body does not experience much stress, because it must gradually adapt to the use of fats. In the second week, you can reduce the proportion of proteins to 30% and continue to adhere to such a plan.

The way out of the ketone diet should be gradual, i.e. increase the proportion of carbohydrates not more than 30 grams per day. For a few weeks, really lose weight to 10 kilograms, and do not torment yourself with hunger and counting portions.


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