Sample Ketogenic Diet Menu

keto diet for weight loss

The ketone or low-carbohydrate diet was originally developed to treat children with epilepsy. Subsequently, athletes and bodybuilders began to use it to improve muscle relief. Many people use this method. After all, products for the approximate menu of a ketogenic diet can be purchased at any supermarket.

essence of law

Normally, a person should consume proteins, fats and carbohydrates in the ratio of 40: 20: 40. According to the rules of the ketogenic diet, the balance of substances changes significantly. The amount of protein is reduced, andCarbohydrates are reduced to a minimum. With such a diet, the body is forced to learn how to break down fats in order to maintain its vital functions.

When carbohydrates are broken down, glucose is formed, and when fats are processed, ketones are formed. Hence the name of the diet.

The body's restructuring lasts for several days. On the first day, the remaining carbohydrates are split. For the next 48 hours, energy is taken from glycogen stores in the muscles and liver. And only then slowly begins the processing of fats.

During the transition phase, a person often feels the following symptoms:

  • Headache;
  • dry mouth;
  • frequent urge to urinate;
  • Odor of acetone in sweat, urine, saliva.

Therefore, with ketogenic weight loss, it is essential to strictly follow the diet plan, drink plenty of water and avoid snacking on glucose products.

diet food products

When compiling an approximate menu, completely exclude the following products from the diet:

  • semi-finished products, fast food dishes;
  • Fish and meat smoking, pickles, canned food;
  • bakery products made from white flour;
  • legumes;
  • sweet dessert;
  • peanut, soy, corn oil;
  • Fruits, dried fruits.

The menu should not contain alcohol, carbonated drinks, skim milk and sour-milk products.

foods for ketogenic diet

Recommended products list:

  • boiled eggs;
  • fatty fish;
  • pork steak, fatty beef;
  • Vegetables of all kinds;
  • Hard Cheese, Creamy Cheddar, Mozzarella;
  • walnuts, almonds, pumpkin seeds;
  • Cream, sour cream, curd milk.

For cooking, you can use any seasoning. In desserts and sugary drinks, add only low-carb sweeteners (erythritol, stevia).

sample menu for the day

According to the rules of the ketogenic diet, a person needs three full meals and two snacks in between.


  • omelet from milk and eggs;
  • 2 pieces of ham;
  • cream sauce;
  • Sugar free coffee.


  • Shrimp and Avocado Salad;
  • Creamy Cream Soup;
  • Rye bread;
  • Green Tea.


  • salmon steak;
  • vegetable salad with croutons and cheese;
  • Rye bread;
  • black tea.

As snacks you can use:

  • a handful of nuts;
  • strawberries with cream;
  • 2 hard boiled eggs;
  • dark chocolate;
  • Milkshake.

A sample menu must be approved by a nutritionist. The doctor will calculate portion weights, tell you how to replace ingredients in salads, help you avoid side effects, and focus on rapid weight loss results. Give.

benefits of ketogenic diet

Fatty nutritious food allows you to lose weight without a strong feeling of hunger. Thanks to this, a person does not think about food during work, training, rest. Leaving sugar and pastries for him, reducing the amount of dishesIt's easy to do.

With a gradual normalization of weight, the skin of a person losing weight remains elastic, does not sag and is not covered with wrinkles.

On a ketogenic diet, blood sugar levels remain low. With the help of this type of nutrition, the development of diabetes can be prevented, even in people who have a genetic predisposition to the disease.

Fried Chicken with Spices for the Keto Diet

Disadvantages of ketogenic diet

It is difficult for the body to suddenly switch to a low-carbohydrate diet. Preliminary consultation with a nutritionist is mandatory for people for whom:

  • more pressure;
  • diseases of the gastrointestinal tract;
  • renal, hepatic insufficiency;
  • heart disease;
  • Late obesity.

The ketogenic diet is contraindicated in pregnant women, lactating women, children, adolescents and the elderly.

When switching to a ketogenic diet, even completely healthy people often suffer from intestinal disorders. To avoid problems with the gastrointestinal tract, it is necessary to include sour-milk drinks, sauerkraut, fresh vegetables in the menu.

A high concentration of polyunsaturated fat in the diet increases the risk of blockage of blood vessels by cholesterol plaques.

With the exclusion of carbohydrate products from the menu, the body is deprived of many valuable substances. Therefore, those who lose weight using a ketogenic diet, need to take a vitamin-mineral complex. In addition, you need to undergo a physical examination. You need to check your health regularly.