Sample ketogenic diet menu

Keto diet for weight loss

The ketone or low carb diet was originally developed to treat children with epilepsy. Then, athletes and bodybuilders started using 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 purchased in any supermarket.

The essence of the method

Normally, a person should consume proteins, fats and carbohydrates in a 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 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 reconstruction of the body takes several days. On the first day, the remaining carbohydrates are separated. For another 48 hours, energy is received from glycogen stores in the muscles and liver. And only after that, the processing of fats begins gradually.

During the transition phase, a person often experiences 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 essential to follow a strict diet plan, drink plenty of water and avoid snacking on glucose products.

Food products

When writing 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 from white flour.
  • legumes;
  • sweet desserts;
  • peanut, soybean, corn oil;
  • fruits, dried fruits.

The menu should not contain alcohol, carbonated beverages, skim milk and sour milk.

foods for the ketogenic diet

List of recommended products:

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

For cooking, you can use any spices. 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, a person needs three full meals and two snacks in between.


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


  • salad with shrimp and avocado.
  • creamy 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 boiled eggs;
  • Black chocolate;
  • milk shake.

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

The benefits of the ketogenic diet

Fatty nutritious foods allow you to lose weight without a strong 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 pastries, to 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 is not covered with wrinkles.

While following a ketogenic diet, blood glucose levels remain low. With the help of such a diet, 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 a ketogenic diet

A sudden change in a low carb diet is difficult for the body. Preliminary consultation with a nutritionist is mandatory for people with:

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

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

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

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

By excluding carbohydrates from the menu, the body is deprived of many valuable substances. Therefore, people who lose weight using a ketogenic diet should take a vitamin-mineral complex. In addition, you should check your health regularly at a physical exam.