Keto diet. Slimming weekly menu
At the heart of a keto diet is the principle of burning fat by significantly reducing the number of carbohydrates consumed and increasing the amount of fat. Carbohydrates are the main source of energy and, if they are reduced, the body enters the state of ketosis – carbohydrate starvation of cells. Due to the lack of glucose and, accordingly, energy, the body begins to use the energy of ketone bodies as the main source of energy. To do this, he needs to break down fats – this is how weight loss occurs.
It is worth remembering, despite the fact that now the keto diet is one of the most popular, in the scientific world there is no consensus on the absolute safety of this type of food. Therefore, before switching to keto-nutrition, you should definitely consult a doctor, gastroenterologist or nutritionist.
The Essence of the ketose weight loss program
During a ketogenic diet, metabolism is rearranged.
The diet involves the maximum reduction in the number of carbohydrates so that the body begins to extract energy from body fat.
Rules for Achieving ketosis
To enter a ketotic state, you must follow these recommendations:
- Exclude snacks from the diet, because they can cause a surge in insulin.
- Start playing sports. Allocate to exercise no more than half an hour a day.
- Do not be afraid to consume fats, because they are the main source of energy.
- Reduce the amount of protein consumed – up to 1.7 per 1 kg of body weight.
- Reduce carbohydrate intake to 30 g per day.
- Drink plenty of purified water – up to 3-4 liters per day.
Typical symptoms of ketosis:
- decreased appetite;
- the appearance of a characteristic odor of acetone from the mouth, from urine and sweat;
- frequent urination;
- dry mouth.
One of the main advantages of this food system is that you do not need to count calories and adhere to a clear meal schedule. The diet is based on the ratio of nutrients 70/20/10: 70% – fats, 20% – proteins, and 10% – carbohydrates.
There are recommended 3-4 times a day ( breakfast, lunch, and dinner should be required, lunch – if desired). If necessary, another dinner is allowed. You can go in for sports on a diet, but in the first 2 weeks, physical activity should be slightly reduced
Breakfast: two eggs fried in butter with fried greens
Lunch: a burger without a roll with beef free grazing with cheese, mushrooms and avocado on a pillow of green leafy vegetables
Dinner: Pork chops with green beans, fried in coconut oil
Breakfast: Mushroom omelet
Lunch: tuna salad with celery and tomatoes on a pillow of green leafy vegetables
Dinner: fried chicken with cream sauce and fried broccoli.
Breakfast: bell peppers stuffed with cheese and eggs
Lunch: arugula salad with hard-boiled eggs, turkey, avocado and blue cheese
Dinner: grilled salmon with spinach, fried in coconut oil
Breakfast: fat yogurt with keto muesli
Lunch: steak with cauliflower rice, cheese, herbs, avocado and salsa
Dinner: Bison steak ( can be replaced with beef) with cheese and broccoli.
Breakfast: oven-baked avocado and egg boats
Lunch: Caesar salad with chicken
Dinner: pork chops with vegetables
Breakfast: cauliflower toast with cheese and avocado
Lunch: a burger without a roll with salmon and pesto
Dinner: Meatballs with Zucchini Noodles and Parmesan Cheese
Breakfast: pudding with coconut milk and chia with coconut and walnuts
Lunch: Cobb salad of greens, hard-boiled eggs, avocado, cheese, and turkey
Dinner: Coconut Chicken Curry
This is a common keto menu that can vary according to individual needs.
Foods Allowed on a Keto Diet
- Foods Allowed on a Keto Diet
- Eggs: pasture, organic
- Poultry: Chicken and Turkey
- Fatty fish: wild salmon, herring and mackerel
- Meat: grass beef, venison, pork, bison
- Dairy products: whole milk, yogurt, butter and cream
- Cheese: cheddar, mozzarella, brie, goat cheese and cream cheese
- Nuts and seeds: macadamia, almonds, walnuts, pumpkin seeds, peanuts and flaxseed
- Peanut Butter: Natural Peanut, Almond and Cashew
- Healthy Fats: Coconut Oil, Olive Oil, Avocado Oil, Sesame Oil
- Avocados: Whole avocados can be added to almost any meal or snack.
- Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms and peppers
- Seasonings: salt, pepper, vinegar, lemon juice, herbs and spices
Products that should be limited to the keto diet:
- Bread and bakery products: white bread, whole wheat bread, crackers, cookies, donuts and buns
- Sweets and sweets: sugar, ice cream, sweets, maple syrup, agave syrup and coconut sugar
- Sweetened drinks: soda, juices, sweetened teas, and sports drinks
- Pasta: Spaghetti and Noodles
- Grain and cereal products: wheat, rice, oats, breakfast cereals and tortillas
- Starchy vegetables: potatoes, sweet potatoes, corn, peas and pumpkin
- Beans and legumes: black beans, chickpeas, lentils and beans
- Fruits: citrus fruits, grapes, bananas and pineapple
- Sauces: barbecue sauce, sweet salad dressings and other sauces
- Some alcoholic drinks: beer and sweet mixed drinks
You can also try these following Keto recipes which you can include in your daily routine.
1)Mini Crustless Quiches
• 14 large eggs
• 3 plum tomatoes, diced
• ⅔ cup mozzarella cheese, shredded
• ⅓ cup pepper jack cheese, shredded
• ⅓ cup sweet onion, diced
• ⅓ cup sliced pickled jalapenos
• ⅔ cup soppressata salami, diced
• ⅓ cup heavy cream
1. Preheat the oven to 325°F and grease a 15” x 11” muffin tin.
2. Combine all the ingredients in a mixing bowl, season with salt and pepper, and whisk well.
3. Split the quiche batter into the muffin tin equally and bake for about 25 minutes.
4. Store in the fridge and reheat when ready to eat.
5. Nutrition is based on 4 Mini Crustless Quiches. Recipe makes about 12
2) Chocolate Peanut Butter Muffins
• 1 cup almond flour
• ½ cup erythritol
• 1 tsp baking powder
• 1 pinch salt
• ⅓ cup peanut butter
• ⅓ cup almond milk
• 2 large eggs
• ½ cup SF chocolate chips
1. Combine all the dry ingredients (except chocolate chips) in a large mixing bowl and stir.
2. Add in the peanut butter and almond milk and stir to combine.
3. Add in 1 egg at a time, incorporating each fully.
4. Fold in the SF chocolate chips.
5. Spray a muffin tin and add the batter. Bake for about 15 minutes at 350°F.
6. This recipe makes 6 muffins, 2 muffins per serving.
7. Nutrition is per 2 Chocolate Peanut Butter Muffins
1) Tuna Avocado Salad
• 4 oz. canned tuna
• ½ stalk celery, diced
• ½ avocado
• 2 tbsp mayonnaise
• 1 tsp mustard
• ½ tsp fresh lemon juice
• Salt, pepper
• 1 hard-boiled egg, peeled, chopped
1. Combine the tuna, celery and avocado.
2. Add mayo, mustard, lemon juice and spices.
3. Add the egg to the tuna salad.
4. Mix very well until all the ingredients are well combined.
5. Pack it up and save it for lunch!
2) Cheddar Chicken & Broccoli Casserole
• 20 oz. chicken breast, shredded
• 2 cups broccoli florets (we used frozen)
• 2 tbsp olive oil
• ½ cup sour cream
• ½ cup heavy cream
• Salt, pepper
• 1 tsp oregano
• 1 cup cheddar cheese, shredded
• 1 oz. pork rinds, crushed
1. Preheat the oven to 450°F.
2. In a deep mixing bowl, combine chicken, broccoli florets, olive oil, and sour cream. Mix to combine thoroughly.
3. Place the mixture into a greased 8×11” baking dish, pressing into an even layer.
4. Drizzle heavy cream over the entire layer. Season with salt, pepper, and oregano.
5. Add the cheddar cheese to the top and add the crushed pork rinds over the cheese for a crispy casserole top.
6. Bake for about 20-25 minutes.
7. Nutrition is per ¼ of the casserole.
1)Shrimp & Mushroom Zoodles
• 1 tbsp olive oil
• 8 oz. white mushrooms, sliced
• 1 tbsp butter
• 6 oz. large shrimp, peeled
• 1 large zucchini
• ¼ cup marinara sauce
• Salt, pepper
• 2 tbsp Parmesan cheese
1. Heat the olive oil in a large pan over medium heat.
2. Fry the mushrooms until they’ve soaked up most of the oil.
3. Add butter and let the mushrooms cook until they’ve turned golden.
4. Add the shrimp and let them cook for about 4 minutes on each side.
5. While the shrimp are cooking, make the zoodles by using a spiralizer.
6. Once the shrimp are cooked and pink, toss the zoodles in for about 2 minutes.
7. Then, add the marinara sauce and season with salt and pepper.
8. Enjoy with a sprinkle of Parmesan!
2) Sriracha Lime Flank Steak
• 7 oz. asparagus
• 8 oz. flank steak
• Salt, pepper
• Sriracha Lime Sauce:
• ½ lime
• 1 tbsp sriracha
• ½ tsp vinegar
• Salt, pepper
• 1 tbsp olive oil
1. Trim the ends off the asparagus and let them fry on medium heat for about 10minutes, tossing occasionally.
2. Liberally season the steak with salt & pepper. Broil for 5 minutes on each side for medium-rare. Add 1 minute on each side for medium and 2 minutes for well done.
3. Cover the steak and let rest for 5 minutes. Meanwhile, squeeze fresh lime in a bowl and mix with sriracha, vinegar, salt & pepper. While whisking these together, slowly pour in olive oil to create an emulsion and thicken the sauce.
4. Slice steak thin & serve with sauce and the asparagus. Enjoy!