Example of a ketogenic diet menu

keto diet for weight loss

A ketone or low carb diet was originally designed to treat children with epilepsy. Athletes and bodybuilders then began using it to improve muscle relief. Today, this method is used by many people to lose weight. After all, products for an approximate ketogenic diet menu can be purchased at any supermarket.

The essence of the method

Generally, a person should consume a percentage of protein, fat and carbohydrates of 40: 20: 40. According to the rules of a ketogenic diet, the balance of substances changes significantly. Protein is reduced and carbohydrates are kept to a minimum. Following such a diet, the body is forced to learn to break down fat to maintain its vital functions.

Decomposing carbohydrates produces glucose, but processing fat produces ketones. Hence the name of the diet.

Body restructuring takes several days. On the first day, the remaining carbohydrates are broken down. Another 48 hours of energy is absorbed from glycogen stores in the muscles and liver. And only then does fat processing gradually begin.

During the transition period, a person often experiences the following symptoms:

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

Therefore, dietary intake of ketogenic weight loss should be strictly followed by drinking plenty of water and avoiding glucose suppression.

Dietetic foods

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

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

The menu must not contain alcohol, carbonated drinks, skimmed milk and sour milk products.

foods for a ketogenic diet

List of recommended products:

  • boiled eggs;
  • fatty fish;
  • pork steaks, fatty beef;
  • vegetables of all kinds;
  • hard cheese, creamy cheddar, mozzarella;
  • walnuts, almonds, pumpkin seeds;
  • cream, sour cream, sour milk.

You can use any spices for cooking. Only add low-carb sweeteners (erythritol, stevia) to desserts and sweet drinks.

Sample daily menu

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

For breakfast:

  • omelette made from milk and eggs;
  • 2 pieces of ham;
  • cream sauce;
  • coffee without sugar.


  • shrimp and avocado salads;
  • creamy soup;
  • Rye bread;
  • green tea.


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

You can use as a snack:

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

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

Benefits of a ketogenic diet

Fatty nutritious food allows you to lose weight without feeling acute hunger. Due to this, a person does not think about food during work, training, rest. It is easy for him to give up sugar and confectionery, reduce the amount of dishes.

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

Blood glucose is still low during a ketogenic diet. Such a diet can prevent the development of diabetes even in people with a genetic predisposition to the disease.

fried chicken with spices for keto diet

Disadvantages of a ketogenic diet

A sudden transition to a low carb diet is severe for the body. Prior consultation with a nutritionist is mandatory for people with:

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

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

Even healthy people often suffer from intestinal disorders when switching to a ketogenic diet. To avoid problems with the gastrointestinal tract, the menu should include sour milk drinks, sauerkraut, fresh vegetables.

High levels of polyunsaturated fats in the diet increase the risk of blocking blood vessels with cholesterol plaques.

Excluding carbohydrate products from the diet deprives the body of many valuable substances. Therefore, people who lose weight on a ketogenic diet should take a vitamin-mineral complex. In addition, you should check your health regularly during physical examinations.