Fans of the keto diet can boast about "before" and "after" motivational photos. They usually say, that high-fat diet ensure them to lose extra pounds and solved their health problems. The keto diet requires limiting pure carbohydrates at 11 to 28 dr. per day, which can be challenging for many of us. But our guide and 7-day Keto Meal Plan will help you with that!
Basics Of The Keto Diet
In this article we'll talk about, how to properly compile meal plan. A keto diet or ketogenic diet means the consumption of high-fat meals with a moderate protein intake and a minimum of carbohydrates. The ratio of macronutrients varies depending on the source, however in a ketogenic diet this is what it roughly looks like:
55 - 60% fat,
30 - 35% protein,
5 - 10% carbohydrates.
Its potential benefits include weight loss, burning more calories, reducing hunger, improving type 2 diabetes and blood pressure, treating epilepsy, lowering cholesterol and triglycerides. The main principle of the keto diet is to get the body into the metabolic state of ketosis. In the ketogenic state, the body uses fat instead of glucose, which primarily converts fat into ketones. This process only takes place in extreme cases, for instance on hunger strike or the complete minimization of carbohydrates in the diet. It is suitable for overweight to obese people, for those who do sports occasionally or are looking for a quick solution to lose a few pounds.
Which Foods Are Appropriate And Which Ones Should We Avoid?
From a practical point of view, it is possible to eat any food that contains minimal or no carbohydrates. We should focus on high protein intake, which could leads to various health problems, especially kidney and liver issues. It is also important to avoid unhealthy fats, cold cuts and various meat products.
FOODS NOT SUITABLE FOR THE KETO DIET
pasta,
potatoes,
sweet potatoes,
many kinds of fruits,
rice,
cow milk,
pastries,
vegetables with a high carbohydrate content - e.g. corn, peas.
KETO DIET FRIENDLY FOODS
DIFFERENT TYPE OF MEAT: Poultry, beef, wild animal, pork, fish,…,
LOW CARBOHYDRATE DAIRY PRODUCTS: Cream, cottage cheese, butter, cheese, yogurt,
FISH AND SEEFOOD: Salmon, tuna, cod, shrimp, trout,
EGGS
NUTS: almonds , cashews, walnuts, hazelnuts or almond butter, cashew butter, peanut butter,
SEEDS: flax, chia, pumpkin, sesame, sunflower,
OILS: coconut oil, hemp, pumpkin, avocado, flax, MCT oil, olive oil,
VEGETABLES: spinach , broccoli, greens, pepper, cucumbers, zucchini, tomatoes....
7-Day Keto Meal Plan
MONDAY
Breakfast: Scrambled egg fried in butter with fried bacon, lettuce and cucumber,
Snack: Full-fat yogurt,
Lunch: Pan seared chicken breast in olive oil with vegetable salad,
Afternoon Snack: A small portion of stewed vegetables,
Dinner: Roasted fish with rosemary and butter with asparagus and seeds.
TUESDAY
Breakfast: Hard-boiled eggs with goat cheese and radishes,
Snack: A handful of nuts,
Lunch: Pan seared beef steak in butter with vegetable salad and cheese,
Afternoon Snack: Unsweetened tea,
Dinner: Almond milk with cocoa and a tablespoon of peanut butter.
WEDNESDAY
Breakfast: Full-fat yogurt with stevia and cocoa,
Snack: Almond milk,
Lunch: Celery French fries with avocado, goat cheese and vegetable salad,
Afternoon Snack: Shrimp with parmesan and broccoli,
Dinner: Beef steak in olive oil with sour cream and herbs.
THURSDAY
Breakfast: Omelette with ham and avocado,
Snack: White yogurt,
Lunch: Veal with pesto, cabbage, spinach and zucchini,
Afternoon Snack: A handful of nuts or seeds,
Dinner: Salad with hard-boiled egg and cheese.
FRIDAY
Breakfast: Yogurt with peanut butter and cocoa (you can add stevia to taste),
Snack: Herbal tea,
Lunch: Beef with broccoli and stewed vegetables,
Afternoon Snack: Celery fries baked in the oven,
Dinner: Ground meat with bacon in coconut oil with cheese and vegetables.
SATUDRAY
Breakfast: Omelette with mushrooms and fresh vegetables,
Snack: Spoonful of walnut butter,
Lunch: Baked vegetables with cheese and egg with sour cream-herb sauce,
Afternoon Snack: White yogurt,
Dinner: Fish in coconut oil with vegetables.
SUNDAY
Breakfast: Scrambled eggs with a bacon fried in butter with vegetables,
Snack: Full-fat yogurt with cocoa and stevia,
Lunch: Chicken in olive oil with avocado, basil and vegetables with cheese,
Afternoon Snack: A handful of nuts,
Dinner: Chicken steak with mozzarella and egg.
IF YOU WANT TO CUSTOMIZE YOUR KETO DIET MENU ACCORDING TO YOUR OWN TASTES AND PREFERENCES
We firmly believe that these tips and tricks will help you prepare easy, tasty, and healthy keto friendly meals for one week. We'll be happy if you share this article with your friends, don't forget to leave a comment and tell us, which delicious keto recipes are your favourite and how keto diet itself affected your weight loss?
Sources:
https://irenamacri.com/recipes/prawn-stir-fry-broccoli-cashews/
https://www.apetitonline.cz/recepty/874-omeleta-se-slaninou-avokadem-a-syrem.html
https://www.biotechusa.sk/n/7-dnovy-keto-jedalnicek
https://fitnessrevolution.sk/keto-dieta/
https://www.babskeveci.sk/keto-dieta/
https://bestbody.sk/keto-dieta-jedalnicek/
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