Ketogenic diet menu example

keto diet for weight loss

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

The essence of the method.

Normally, a person 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 protein is reduced and carbohydrates are reduced to a minimum. 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 broken down, ketones are formed. Hence the name of the diet.

The restructuring of the body lasts several days. On the first day, the remaining carbohydrates are divided. For another 48 hours, energy is drawn from glycogen stores in the muscles and liver. And only after that gradually begins the processing of fats.

During the transition phase, a person often feels the following symptoms:

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

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

diet food products

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

  • semi-finished products, fast food dishes;
  • smoked fish and meat, pickles, canned food;
  • bakery products made from white flour;
  • vegetables;
  • sweet desserts;
  • peanut, soybean, corn oil;
  • fruits, nuts.

The menu should not contain alcohol, carbonated drinks, skim milk and sour-milk products.

ketogenic diet foods

List of recommended products:

  • 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 of the day

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


  • milk and egg omelette;
  • 2 pieces of ham;
  • cream sauce;
  • coffee without sugar.


  • shrimp and avocado salad;
  • creamy cream soup;
  • Rye bread;
  • Green Tea.


  • Salmon fillet;
  • vegetable salad with croutons and cheese;
  • Rye bread;
  • black tea

As snacks you can use:

  • a handful of walnuts;
  • strawberries with cream;
  • 2 hard boiled eggs;
  • dark chocolate;
  • smoothie.

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

Benefits of the ketogenic diet

Fatty nutritious foods allow you to lose weight without an acute feeling of hunger. Thanks to this, a person does not think about food during work, training, rest. It is easy for him to give up sugar and cakes, reduce the volume of dishes.

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

While following 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.

spiced fried chicken for keto diet

Disadvantages of a ketogenic diet

A sudden switch to a low-carb diet is hard on the body. Prior consultation with a nutritionist is mandatory for people with:

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

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

When switching to a ketogenic diet, even completely healthy people often suffer from intestinal disorders. In order to avoid problems with the gastrointestinal tract, it is necessary to include sour-milk drinks, sauerkraut, fresh vegetables in the menu.

A high concentration of polyunsaturated fats in the diet increases the risk of clogging of blood vessels by cholesterol plaques.

With the exclusion of carbohydrate products from the menu, the body is deprived of many valuable substances. Therefore, people who lose weight on a ketogenic diet need to take a complex of vitamins and minerals. In addition, you should regularly monitor your health in a physical exam.