The ketogenic diet dates back 100 years, when it was first applied to children with difficult-to-control epilepsy. Today, it is the main non-pharmacological option against this disease. However, it has also become a trend as a weight loss ally since many celebrities have promoted it.
Take note! What does it consist of? It is considered an unconventional diet since the primary energy source is fat and protein instead of carbohydrates. For this reason, planning your menus is sometimes tedious. Next, we will give you an example for seven days.
Contents
How does a ketogenic diet work?
To understand a little better what happens with the ketogenic diet —also known as the keto diet— we must start with the fact that conventional diets use carbohydrates as the primary energy source. Meanwhile, the ketogenic diet reduces these to a minimum of 50 or 60 grams daily while fats increase.
According to experts, this pushes the body into a metabolic state called “ketosis.” Since energy cannot be processed from carbohydrates, you must burn stored fat. In this process, ketones are generated, which are used as fuel. Hence its effectiveness for weight loss.
That said, the keto diet prioritizes protein and fatty foods, such as the following:
- Birds.
- Fish.
- Seafood.
- Meats without visible fatty tissue.
However, regarding fats, the ideal is to avoid hydrogenated and excess saturated. Instead, choose polyunsaturated ones, such as those that provide omega 3, 6, and 9.
In the same way, it is good to choose a minimum of vegetables and fruits with a low proportion of carbohydrates. Thus, the diet is enriched with dietary fiber and antioxidants.
Allowed and prohibited foods
When implementing the keto diet, it must be considered that some foods are not recommended, either because of their generous contribution of carbohydrates or because they are ultra-processed. In addition, saturated fat should be limited as much as possible. Let’s see it in detail.
allowed foods
- Seed oil is abundant in polyunsaturated fat like omega six and omega 3.
- Butter is a dairy derivative that provides energy, medium-chain fatty acids, and vitamin A.
- Oilseeds are an excellent source of essential fatty acids, such as linoleic and linolenic.
- Red and white meats: it is recommended to remove the external fat.
- Fish and shellfish are sources of high-quality protein and omega-3 fat related to brain and cardiovascular health.
- Eggs: provide protein of high biological value. In addition, they contain healthy fats such as omega 3, vitamin A, and minerals.
- Tofu, tempeh, and soybeans: they contain good quality vegetable protein. Soy is a source of linoleic and linolenic.
- Green vegetables contain fiber, vitamin B2, and B1 and are a source of iron.
- Red fruits and blueberries: such as strawberries, blackberries, and raspberries. They contain anthocyanins with antioxidant properties and vitamin C.
- Citrus: such as lemon, orange, tangerine, and grapefruit. They are a source of beta-carotene and vitamin C.
- Dairy products include yogurt, cheeses, and fermented milk (kefir). They have a high contribution of calcium, phosphorus, and medium-chain fatty acids.
- Whole grain cereals and derivatives: although they also provide starch, selecting them for their fiber content is preferable.
Forbidden food
- Starchy vegetables: These contain high starch values, such as yams, cassava, and sweet potatoes, and tubers, such as potatoes.
- Refined cereals and derivatives: due to their high starch value. These include rice, corn, barley, oatmeal, bread, cakes, cookies, and pastries.
- Sugar and sweet products: these significantly increase the carbohydrates that are restricted in the keto diet.
- Ultra-processed foods: many of these products are added starches and saturated fats.
- Fruits high in sugars: such as pineapple, banana, and sapodilla.
- Sweet roots: beets and carrots. Sugars predominate in these roots.
- Saturated fats: hydrogenated oils and the external fat of meat cuts. Margarine and butter also contain them.
Below we share a 7-day menu to implement the ketogenic diet. However, it is essential to consider that it is just an example. The best way to follow this eating model is under the supervision of a nutritionist.
1. Monday
- Breakfast: omelet with mozzarella cheese and basil. Feta, goat, Edam, and gouda can replace the cheese.
- Morning snack: meat dumplings.
- Lunch: Chicken and avocado salad + a handful of blueberries.
- Afternoon snack: shake with milk, almond butter, and whey protein powder.
- Dinner: meatballs with zucchini noodles bathed in milk cream sauce.
2. Tuesday
- Breakfast: baked eggs served on a bed of avocado + black or decaffeinated coffee, if you prefer.
- Morning snack: whole wheat toast with cheese and salmon.
- Lunch: pan-fried clams, prawns, mushrooms + half a fresh orange.
- Afternoon Snack: Celery sticks covered in almond butter.
- Dinner: Grilled pork skewers with sauteed peppers, cauliflower, and broccoli.
3. Wednesday
- Breakfast: green tea + lemon water + whole milk yogurt with coconut and hazelnuts.
- Morning snack: cottage cheese with raspberries or any other red fruit, such as blackberries or strawberries.
- Lunch: Cauliflower risotto with bacon + sautéed spinach and chard with butter + a handful of toasted pumpkin seeds.
- Afternoon snack: coconut milkshake with strawberries or blackberries.
- Dinner: tomato salad + salmon and mushroom omelet + Greek yogurt with blueberries.
4. Thursday
- Breakfast: green tea + lemon water + avocado stuffed with cream cheese and almonds.
- Morning snack: a handful of nuts with 1/4 cup of berries
- Lunch: Fish and pumpkin gratin + Brussels sprouts sautéed with cream cheese.
- Afternoon snack: grilled cheese slices with pepper strips.
- Dinner: beef carpaccio with hazelnut, Parmesan oil + roasted vegetables, + a handful of sautéed almonds.
5. Friday
- Breakfast: peanut butter pancakes + green tea.
- Morning snack: two hard-boiled eggs.
- Food: Chicken curry with coconut milk and yellow peppers.
- Afternoon snack: tuna salad, tomato, and mayonnaise.
- Dinner: Breaded tofu with sesame + sautéed mushrooms with olive oil + a handful of walnuts.
6. Saturday
- Breakfast: coffee with coconut pancakes.
- Morning snack: zucchini chips with bread tempura and beaten egg.
- Lunch: chicken fillet with almond flour + bed of vegetables with cucumber and goat cheese.
- Afternoon snack: steamed mussels.
- Dinner: prawns gratin with fresh cream and grated Emmental cheese + blueberry mini muffins.
7. Sunday
- Breakfast: aubergines stuffed with boiled egg and gratin with goat cheese + green tea.
- Morning snack: non-fat Greek yogurt with crushed walnuts.
- Lunch: beef chop with cream and mushrooms + zucchini noodles added with walnut oil.
- Afternoon snack: strips of celery and peppers dipped in guacamole.
- Dinner: Pork chop with cauliflower puree and cole slaw
Effects and recommendations
Maintaining standard control of ketogenic bodies in blood and urine is essential to carry out the ketogenic diet. Also, you have to keep track of height and weight.
At first, this diet can lead to secondary symptoms similar to the flu. Some of the most frequent are the following:
- Nausea.
- Digestive upset.
- Hunger.
- Decreased energy, mental capacity, and poor performance.
It can also change the balance of water and minerals in the body. Therefore, it is indicated to take between 3,000 and 4,000 milligrams of sodium, 1,000 milligrams of potassium, and 300 milligrams of magnesium.
To begin with, the ideal is to eat until you feel satiety. Don’t restrict calories too much. Because of this, it is best to do it with the guidance of a nutritionist.