Ketogenic diet: 7-day menu.

In this article, we'll explain the principles of a ketogenic diet and provide several tips, advice, and recipe ideas that are 100% ketogenic. We'll give you recipes and meal ideas for each day of the week, as well as snacks to favor while on a ketogenic diet.

What is the ketogenic diet?

A ketogenic or keto diet is a high-fat, low-carb (sugar) diet that causes the body to break down fats into molecules called ketones. Ketones circulate in the blood and become the primary energy source for many cells in the body (replacing glucose). Nutritionally, the preferred diet is recipes and menus rich in fats and proteins.

How does a ketogenic diet work?

When you eat less than 50 grams of carbohydrates per day, your body eventually runs out of fuel (blood sugar) it can use quickly. This usually takes 3 to 4 days.

Then you'll start breaking down protein and fat for energy, which can help you lose weight.

This is called ketosis. It's important to note that the ketogenic diet is often a short-term diet focused on weight loss rather than health benefits.

What are the benefits for your health?

A ketogenic diet is an effective way to lose weight and reduce disease risk factors.

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.

This diet may have benefits for a wide variety of different health conditions. It can improve risk factors such as body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar, for example.

What foods should you avoid on a ketogenic diet?

Here is a list of foods to exclude as much as possible from your diet:

• starchy foods such as bread, pasta, rice, couscous, corn, potatoes.
• Legumes (such as peas, lentils, beans)
• Cereals, porridge, oatmeal and muesli.
• sugary foods like soda, candy, cookies, and cakes.
• Avoid overly sweet fruits like mango, bananas, or grapes. Choose smaller portions of fruits like strawberries or berries.
• Alcohol, wines and beers.
• Sugars and sweeteners such as honey, maple syrup, agave.
• Vegetables rich in carbohydrates like potatoes, sweet potatoes, carrots.
• Some condiments and sauces such as barbecue sauce, honey mustard, teriyaki sauce, ketchup,

What foods are suitable for the ketogenic diet?

Here is a list of foods to favor:

• Fat sources like avocado, olives, nuts like almonds, hazelnuts, nut butters, seeds like chia, flax, sesame, walnut oil and all other types of oils like olive oil, coconut oil or avocado oil.
• protein sources such as beef, pork, lamb, chicken (dark meat if possible), salmon, sardines, eggs, cheese, cottage cheese.
• Carbohydrate sources (in moderation) such as tomatoes, zucchini, eggplant, peppers, cucumbers, spinach, celery, broccoli, cauliflower, Brussels sprouts, strawberries, raspberries, rhubarb.

What does a ketogenic/keto menu look like for a week?

Whether it's meat, green vegetables, salt, soup, coffee, or milk... you don't know what you can eat and put in your meals to follow a ketogenic diet during the day? We're here to help. Here's a list of products, dishes, meals, or foods low in sugar and carbohydrates that you can eat on a ketogenic diet. This one-week program for breakfast , lunch, and dinner will give you ideas and help you prepare your menus.

MONDAY KETOGENIC MENU

Breakfast. A bowl of cottage cheese with nuts.

Lunch. Poached eggs with bacon and salad.

Dinner . Smoked trout rolls with goat cheese and walnuts with a little olive oil.

TUESDAY'S KETOGENIC MENU

Breakfast. A Super Nuts Keto Bar.

Lunch. Easy crustless quiche to make in the oven: with eggs, cream, goat cheese, tomatoes, mushrooms, broccoli.

Dinner. Sardines in olive oil and salad.

WEDNESDAY KETOGENIC MENU

Breakfast. Fried eggs with half an avocado and a little olive oil.

Lunch. Salmon steak and broccoli.

Dinner. Salad with walnuts and roast pork or beef.

THURSDAY'S KETOGENIC MENU

Breakfast. Small frittata muffins with tomatoes, spinach, prosciutto, avocado oil, and coconut flour.

Lunch. Sea bream ceviche with grilled peppers.

Dinner. Eggs and bacon.

FRIDAY KETOGENIC MENU

Breakfast. A keto granola with walnuts, coconut, sunflower seeds, pumpkin seeds, and chia seeds, coconut oil, and psyllium powder.

Lunch. Fish rillettes and salad.

Dinner. Beef carpaccio, avocado and tomato salad.

SATURDAY KETOGENIC MENU

Breakfast. An omelet with bacon and cheese.

Lunch. Keto stuffed peppers.

Dinner. Lamb chops and vegetables (broccoli, zucchini, cauliflower)

SUNDAY KETOGENIC MENU

Breakfast. Pancakes made with almond flour or coconut flour with butter, for example, and a cup of coffee.

Lunch. Egg pancake with parmesan and spinach.

Dinner. Cheese and asparagus soufflé.

What are the best snacks to eat during a ketogenic diet?

If you feel hungry between meals, here are some keto-friendly snacks:

• OUR Super nuts snack.
• Fatty meat or fish
• Cheese
• A handful of nuts or seeds
• A handful of olives
• One or two hard-boiled eggs
• A suitable snack bar
• 90% dark chocolate
• A full-fat Greek yogurt blended with nut butter and cocoa powder
• Pepper
• Guacamole
• Strawberries and plain cottage cheese

Summary

The ketogenic diet requires a diet low in carbohydrates and high in fat.

It's easy to create keto recipes and meals like the ones above to improve your health and promote fat loss. Planning your meals and weekly menus in advance can also be beneficial and can help you save time throughout the week. You can seek advice from a healthcare professional and nutritionist to guide you through your ketogenic diet.