ketogenic diet menu example

keto diet for weight loss

The low-ketone or low-carbohydrate diet was originally developed to treat children with epilepsy. Subsequently, athletes and bodybuilders began using it to enhance muscle relief. Today, this method is used by many people to lose weight. After all, products for the near-menu of a ketogenic diet can be purchased at any supermarket.

The essence of the method

Normally, one should consume proteins, fats and carbohydrates in a percentage ratio of 40: 20: 40. According to the rules of the ketogenic diet, the balance of substances changes significantly. The amount of proteins is reduced, and at least carbohydrates are reduced. 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 restructuring of the body lasts for several days. On the first day, the remaining carbohydrates are divided. For another 48 hours, energy is taken from glycogen stores in the muscles and liver. And only after that, fats processing begins gradually.

During the transition phase, one often experiences the following symptoms:

  • headache ;
  • dry mouth;
  • frequent urge to urinate;
  • the smell of acetone in sweat, urine, saliva.

So, with ketogenic weight loss, it is necessary to strictly adhere to the diet plan, drink plenty of water, and avoid snacks from glucose products.

diet food products

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

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

The menu should not include alcohol, carbonated beverages, skimmed milk and sour milk products.

foods for the ketogenic diet

Recommended product list:

  • boiled eggs;
  • fatty fish;
  • pork steaks, fatty beef;
  • all kinds of vegetables;
  • hard cheese, creamy cheddar, mozzarella;
  • walnuts, almonds, pumpkin seeds;
  • cream, sour cream, curdled 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, one 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;
  • ice cream soup;
  • Rye bread;
  • green tea.


  • Salmon steak;
  • vegetable salad with croutons and cheese;
  • Rye bread;
  • Black tea.

As a snack you can use:

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

A sample menu must be approved by a nutritionist. The doctor will calculate the weight of the portion, tell you how to replace the ingredients in salads, help you avoid side effects, and notice faster weight loss results.

benefits of the ketogenic diet

Fatty nutritious foods allow you to lose weight without feeling hungry. Thanks to this, one does not think about food during labor, training, rest. It's easy to give up sugar and pastries, reducing the number of dishes.

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

When you are on a ketogenic diet, blood glucose levels remain low. With the help of such nutrition, the development of diabetes can be prevented, even in people with a genetic predisposition to the disease.

fried chicken with spices for the keto diet

Disadvantages of Ketogenic Diet

A sudden transition to a low-carbohydrate diet is difficult for the body. Preliminary consultation with a nutritionist is mandatory for people who:

  • high pressure;
  • diseases of the gastrointestinal tract;
  • renal, hepatic insufficiency;
  • heart disease;
  • late stage obesity.

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

When switched to a ketogenic diet, 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.

High concentrations of polyunsaturated fats in the diet increase the risk of cholesterol plaques clogging blood vessels.

By excluding carbohydrate products from the menu, the body is removing many valuable substances. Therefore, people who lose weight using a ketogenic diet need to take a vitamin-mineral complex. In addition, you need to check your health regularly by physical examination.