Sample Keto Diet Menu

Learn more information about sample keto diet menu. In this article we'll discuss sample keto diet menu.

Some people don't believe that calories should be counted when you're on a ketogenic diet, but we're not one of them. For most people, the amount of fat and protein in keto is enough to keep you full and at the same time be calorie deficient. However, the average statistical Bulgarian is not exactly like that. There are many hormones, endocrine and deficiency conditions that we need to keep in mind.

For this reason, you will not be able to lose weight when you eat more than you expend (or so-called thermodynamics, but this is not always the case, things are much more complicated than just counting calories).

Macros are the macronutrients we often mention. They are 3 in number: fats, proteins and carbohydrates. There are various online calculators that can help you with calculations for your daily keto intake.

Many people accept that their macronutrients are the absolute value they should follow every day and not eat a single gram more or less. Our advice to you is not to be obsessed with this, because it is normal to eat more on some days and less on others. What is important to know is that at the end of the week or month you need to have balance and reach the values ​​you aim for. For this reason, the most important thing is to eat so that the ketogenic diet works for you, not you for it.

Because very often sample diet plans are made mostly for men, we did a short study aimed at women. We took into account over 150 women and their daily nutritional needs - macronutrients. The end result was that their needs averaged 1,600 calories, broken down into 136 grams of fat, 74 grams of protein and 20 grams of carbohydrates per day. These macronutrients are for women who lead a more relaxed lifestyle. So if you are more active and exercise, we leave it to you to increase or decrease these sample values.

If you need to increase calories, we can say that this is done very easily. Just increase the fat you consume (you are still on a keto diet, right ?). Add olive oil, coconut oil, macadamia nuts to your diet or consume more oil. These are just some of the good sources of fat that you can easily add to any diet.

In case you need to reduce calories, think about what you need. If you reduce your fat intake, it is a good idea to reduce your protein proportionally. We advise you NOT to start with the elimination of fat, but with the other two sources of calories, because you do not want to stay with more protein in the diet compared to fat (this is another type of diet).

One of the important things to remember and always remember is that with a ketogenic diet you can't have a cheat meal. (eat high carb foods compared to the keto diet). Because ketosis (the condition you fall into when you are on keto) is a process that happens in the body and requires time to occur. So you can't afford (especially in the beginning) to do cheat meals, which can and will get you out of ketosis very quickly and will slow down your progress by a week, and maybe more. Don't worry that you won't be able to endure it, because the keto diet is known for having a lot of foods that you can eat and feel full and satisfied with life - you won't miss anything after gaining speed.

Brief clarification: For all those who fall into situations of indescribable hunger for jam and carbohydrates, we can say that THERE IS A SOLUTION. Many of our well-known sweet and salty temptations have their KETO equivalent. Most often, the ideas for such recipes are born from the desire for a favorite dish, but the inability to consume it on keto. This way you will come across a low carb pie, keto pizza, keto bread, cauliflower "rice" and many, many more. In our section with KETO RECIPES, we start by gradually uploading new and fresh suggestions for different dishes. Follow!

Be prepared, eat what makes you full and make sure you are full of what you eat. If you eat something by force, know that it will not work in the long run. What we have prepared is just a sample plan for a ketogenic diet, so change what you don't like with what you like.

We have tried to measure each recipe as much as we can, but not every one of them will be calculated to a very high degree of precision, and there is a chance that you will be left with products. Prepare your products in advance and plan the recipes you make, because some of the other products can be used in subsequent meals in a few days. We advise you to store well and sensibly - for example, freeze the remaining products that you have left over from the recipe to be used in the next one, and to do a service on your budget. ?

Initially, we tried to make the daily net intake of carbohydrates about 20 g, but it turned out even better than that. The average daily intake of carbohydrates for 28 days was about 12 grams per day. And the average total intake of carbohydrates is about 19 grams per day (Net carbohydrates are those that are sugars, and the total together with fiber). Even if you don't count carbs, this plan will be effective enough to get you into ketosis quickly.

Although we tried to follow the recommended caloric intake of 1600 calories, which we mentioned above, we were a little below it as the average per day was 1597 calories, which is quite close, even perfect as a calculation. If we break down these calories into macronutrients, the following picture is obtained: 136 g of fat, 19.6 g of carbohydrates, 8.4 g of fiber, 11.2 g of net carbohydrates and 74.9 g of protein.

Many people ask us about intermittent fasting, health benefits, weight loss, and everything else that accompanies it. Those who practice it. most often they do it because of the increased energy and concentration, which it gives as a "side" effect of its action. In addition to these benefits, periodic fasting can help you overcome the plateau (the moment of stagnation in ketosis) and exercise if you exercise (due to hormonal benefits). We will tell you about this when we get to the next stages and weeks of our planned diet.

Here we go!

Shopping will be one of the main things you need to do before you start. Suppose there is nothing in your refrigerator and you start clean, even though you probably already have some of the products. Everything you need to get is considered the basis of the keto diet and you can accept this as a good investment for your health. When you buy all of the above, you won't need many other things. Most keto recipes are based on similar products that you will use over time.

As you move into the coming weeks, look at what you will need in the future. Some of the products you bought in week 1 will probably need to be bought again. So it is good to stock up on beef, chicken and some vegetables. Raw materials such as spinach, broccoli, cauliflower, etc. you will need a lot in the coming days. For this reason, make sure you are in stock.

The last thing we recommend you do is buy "special" products in advance, no matter what stage you will need. Keep in mind that some of them can only be found online, so it's worth considering in advance where to get them. We have planned to create a place on our site with more information about where you can buy. Follow us for news!

Here are just a few of these products:

• Almond flour
• Flaxseed flour
• Coconut flour
• Erythritol
• Liquid stevia

Breakfast

Usually for breakfast people prefer something quick, easy and tasty. It's even better if we have something left for the next meal of the day. That's why we suggest you start the keto diet over the weekend. This way you will be able to cook something that you can eat during the week. No one likes to make breakfast while rushing to work. That's why the motto of the first week of the keto diet is "Simplicity".

Lunch

Lunch also follows the motto that dictates breakfast. In most cases, your lunch will mainly include salad and meat, flavored with a greasy dressing. However, you should not overdo it. For convenience, you can use meat left over from the night before, as well as canned fish or chicken. If you are going to cook canned meat to make sure it is compatible with the diet, read the label in advance and choose the meat with the least (or no) preservatives.

Dinner

Your dinner will be a combination of green leafy vegetables (usually broccoli and spinach) accompanied by a little meat. During dinner, again rely on fat and moderate protein intake.

Postscript: No desserts during the first two weeks of the diet.

The first week is over. We hope that you are still sticking to your diet and that you have found it quite easy to follow what is happening!

This week we will bet again on the easier breakfast. What is new today is that we will introduce keto coffee. It is a mixture of coconut oil, butter and cream in coffee. This probably sounds crazy to you and you can even imagine that this combination is unbearable, but you will just have to trust us.

This "decoction" of coffee and something else is not as strange as it sounds. After all, butter is made from cream. So when you mix coconut, butter and cream together, you just add a decadent richness to your coffee that you will surely fall in love with!

Breakfast

This week we will make a slight change in breakfast. This is where we add keto coffee. Now, don't get us wrong, we know that not everyone will like it. If you are not a fan of coffee you can try tea. If you are not a fan of this flavor combination (which happens very rarely), try to prepare a different mixture of these ingredients yourself and consume it in your own way. So, we come to the question of what is the role of keto coffee in this diet and why it is present in it at all.

• Weight loss. Simply put, the consumption of medium-chain triglycerides (MCTs) has been shown to lead to greater adipose tissue loss in both animals and humans.
• Fat! Do we even have to explain what they do? It has been proven that fat intake leads to increased energy, more efficient use of energy and more efficient weight loss. Not to mention that fat is a major component of this diet.
• More energy. Research shows that the rapid rate of oxidation of medium-chain fatty acids in the body leads to increased energy costs. First of all, medium chain fatty acids are converted into ketones (our best friends). They are also absorbed differently in the body than ordinary oils and provide us with more energy to the body.

You can always add a sweetener or spices to your taste in coffee - cinnamon, stevia or vanilla extract are part of our offers. You can even change the supplement every day so that you don't get bored.

If you are going to drink keto coffee for the first time, we recommend that you drink it within 1-2 hours. One of the effects of coconut oil on people who are not used to it is the more frequent need to visit the toilet. Therefore, you need to tolerate coconut oil before you can drink it for about 20 minutes.

Lunch

We continue with the easy things. We can also include the meat from the previous one in the preparation of each lunch. Green leafy vegetables and greasy dressings (or vinaigrettes) are key to this diet. You need to balance the amount of fat and protein because it is important.

Dinner

Dinner will be quite simple again. Meat, vegetables and high-fat dressings are becoming the center of our lives. If you are more adventurous you can even add a little oil on the vegetables yourself. Don't think too much during the first two weeks of the diet - simplicity is a success.

Postscript: Unfortunately, you can't eat any sweets this week either. Don't despair, we'll discuss desserts next week.

This week we will introduce a light fast in the regime. The idea is to consume a satisfactory amount of fat in the morning and fast until the evening. In addition to the many health benefits of fasting, it will save you a lot of time when it comes to cooking. Our recommendation is to eat (or rather drink) at 7:00 in the morning and have dinner at 19:00. The idea is to maintain a 12-hour difference between your 2 meals, which will push your body to a state of fasting.

During fasting, our bodies can use the extra fat, which is generally stored for emergencies. When we are in a state of ketosis, our body already mimics hunger. Because we have almost no blood glucose at this stage, our body uses the fat stored so far as a source of energy.

Fasting follows the same logic - instead of using the fat we consume to gain energy, we use our stored fat. Sounds great, right? Fasting can stimulate additional weight loss. Do not be in such a hurry with the conclusions. You should take into account that later you will need to add extra fat to your diet to prevent starvation.

Periodic fasting has a number of benefits. Some of them include the level of lipids in the blood, longevity, as well as better brain function.

Don't worry if you can't fast. See our tips again in week one and start experimenting until you find your golden mean. As long as you fit into your macronutrients (enough protein, fat, fiber, carbohydrates and water), you can eat what you want.

Here's the part where things start to get fun. There are fewer things to worry about and more delicious things to cook.

Breakfast

Just like we did last week and this week we rely on fat at breakfast. This time we will double the amount of keto coffee or tea. This means that we will also increase the amount of coconut oil, butter and whipped cream. This amount and combination of ingredients should keep you full until dinner. Remember to drink enough water during the day to stay hydrated.

Lunch

Bad news - no lunch. But don't panic. The fat from the morning should keep you energetic and full enough throughout the day. Quite often people start to feel a sharp loss of energy around 2:00 in the afternoon. To avoid fatigue, provide yourself with a huge amount of water and do not stop drinking.

Dinner

Well, dinner stays the same. Meat, vegetables and fats will almost always be the main dinner. Before you despair, know that we will include some pasta in the equation.

An even bigger surprise - this week we will eat sweet things. Together we will prepare some low-carb and very tasty desserts, which will be your reward for diligent fasting. Sweets, treats and weight loss in one place - what luck, right?

This week we are getting a little stricter during Lent. We have been practicing periodic fasting for a whole week now - we will skip breakfast and lunch now. Water is becoming our best friend these days. Remember that you can consume a variety of fluids to keep yourself hydrated, such as coffee, tea, flavored water and the like. We advise you to drink plenty of fluids so as not to think about your stomach. If it starts making some sounds, just ignore it - your body will adjust over time.

If you are a person who finds it difficult to adjust to fasting, you can go back to week 1 again. It's really not that scary. You just have to work hard until your body gets used to the changes. In addition to many health benefits, it will teach you wonderful self-control.

This is not my favorite week, because it comes closest to how we eat in our daily lives. I usually set up a 6-hour window where I could eat. After waking up at 5:00 in the morning, fasting begins. Then I can eat again at 23:00. Of course, this is where the real fun begins. Eating copious amounts of food that keep me full throughout the next day.

Feel free to try something different during dinner or dessert. You can eat whatever you want in your window. Best of all - you can eat protein chicken, which you will really miss during the diet.

Breakfast

Let's fast! If you are addicted to caffeine, you can drink black coffee. Tea is recommended for those who are not such fans of the bitter drink. Both coffee and tea can have a beneficial effect on your health. Some of the more prominent benefits of green tea are:

Polyphenols - They act as antioxidants for your body. The most powerful antioxidant in green tea is epigallocatechin gallate (EGCG), which has been shown to be effective against fatigue.

Improved brain function - Green tea not only contains caffeine, but also contains L-theanine, which is an amino acid. L-theanine increases the activity of your gamma-aminobutyric acid. It has beneficial effects on anxiety, dopamine levels and alpha waves in the body.

Increased metabolism - green tea has been shown to improve metabolism. In combination with caffeine, this can lead to 15% higher body fat burning.

Lunch

Water, water and some more water. You can't have lunch or breakfast this week. Make sure you are well hydrated. During this fast it is imperative to provide the necessary amount of body fluids. Remember - we recommend 4 liters per day.

Dinner

Huge amount of food and dessert to ensure a quality meal. Dinner is a fantastic time for me. I suggest you end the fast with a light meal. After about 30-45 minutes you can proceed to the actual meal. I usually need at least two meals to get to my macronutrients. I think you will have to follow my example.

Here our paths diverge. I'm sorry to say this, but from now on you have to do it yourself. At this stage you should have enough leftover products that are frozen, ready and waiting! I am aware that many of you there have time problems and are busy people. In this situation, you need to provide extra food for emergencies. All those leftovers you have in the freezer? Use them! Create your own meal plan using our guide first and then embark on this endeavor only. If you understand the basics, the rest is easy - we promise you!

Create your own keto plan!