Ketogenic Diet Menu For Weight Loss In 7 Days

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ketogenic diet menu for weight loss

Ketogenic diet menu for weight loss you can adopted for daily will be explained here. Most people who want to lose weight definitely avoid fat. Consuming excess fat is believed to gain weight because of the increase of fat in the body. But, that’s true if your diet is the same as people in general. If you go on the keto diet, it’s the different story. Diet keto requires you to consume high amounts of fat without worrying about weight gain.

Instead, eating fat when keto diet can reduce weight, wow! This is because keto diet brings your body into a ketosis state, where incoming fat will be used as energy fuel because of the lack of glucose that enters the body. You also need to know ketogenic diet menu for weight loss to help succeed your keto diet.

The Rules of Ketogenic Diet Menu for Weight Loss

Dietary keto brings high fat intake, moderate protein, and low carbohydrates. These three nutrients are generally consumed with the proportion of fat as much as 75%, 20% protein, and carbohydrates as much as 5%. The fact is what you should be consumed is healthy fats such as meat from grass-eating animals (cows, goats, and sheep), fish, poultry with skin/fat (duck and chicken), animal fats, olive oil and eggs. Exercise the food carefully so as not to reduce the fat content in it. Cheese is also a recommended fat for consumption. Consumption of cheese every day as much as 4 oz is the right choice. In addition, you are also advised to consume thick cream and mayo sauce every 2 tablespoons each day. Also, consume green vegetables as much as two hand grips. You can consume it as a salad by adding butter and olive oil.

Note also your carbohydrate consumption. Diet keto does not mean you eliminate carbohydrate intake. You still have to meet 5% of carbohydrates from your daily caloric intake. Consumption of carbohydrates as much as 20 grams (or less) in a day. Avoid eating foods with wheat content because it contains high carbohydrates such as white rice, corn, wheat, cereals, and sweet potatoes. Avoid also eating sweet foods containing high sugar such as candy, ice cream, pastries, soda, sponges, and other sweet foods. Eating sugar can increase insulin levels. As long as the body stores sugar, the body will find it difficult to enter ketosis.

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Consumption of nuts to taste just because although it contains fat and protein, nuts are not free from carbohydrates. And most importantly, eat only when you feel hungry. Do not eat if you still feel full, and do not hold back when your stomach is feeling hungry. Listen to your body, do not torture yourself.

7 Days Ketogenic Diet Menu for Weight Loss

Here is a list of foods you can make choices for your food:

  • Meat, you are allowed to eat all types of meat such as goats, chickens, cows, and fish.
  • Seafood, shrimp, squid, scallops, lobsters, crabs, shellfish for seafood you are also consumed to consume as long as it does not eat sugar-based imitation seafood.
  • Eggs, you can cook them in various ways such as boiling, frying, waking or other variants so you do not feel bored
  • Soya ingredients, such as tofu and tempeh are allowed but both foods have a high enough carbohydrate level should you check it first.

If you often feel bored because you cannot enjoy snack carelessly you can make your own healthy snack. You can make a slice ham smeared with cheese or mayonnaise and rolled with lettuce. Or you can make snacks from boiled eggs that are cut and then mixed with mayonnaise. There are many other snacks that you can mix matching using the food we have suggested.

No need to be confused about what kind of eating menu should you consume. Keto diet menu you can basically make your own at home. Here is an example of a meal menu that you can imitate at home.

Days Breakfast Lunch Dinner
1 3 pieces of bacon

1 egg is fried with 1 tbsp butter

Coffee / tea with 1 tablespoon whipping cream

2 cups of green vegetables

1 boiled egg, cut into squares

1 chicken thigh

1 avocado, cut into pieces

2 tablespoons full-fat low-carb salad dressing

4 oz salmon steak with salt and pepper seasoning, using olive oil

½ cup fried radish

2 2 omelets with 2 pieces of bacon, ¼ cup cheddar cheese, ½ cup broccoli

Coffee / tea with 1 tablespoon heavy whipping cream

3 pieces of poached ham with cheese cream and green olives 4 oz steak lean meats with salt and pepper seasoning using olive oil

Cauliflower soup

3 2 pieces of sausage patties

1 egg fried in butter

Tuna wrapped in lettuce

2 pieces of lettuce

Cauliflower rice
4 3 pieces of bacon

1 egg fried in butter

Coffee / tea with 1 tablespoon heavy whipping cream

3 pieces of grilled meat with mayo keto and green peppers Grilled chicken thighs

Steamed peas

Butter and parmesan cheese

5 2 scrambled eggs with spinach and feta cheese 1 avocado filled with chicken salad or tuna Cheeseburgers (without bun) with mayo keto, pickle and mustard
6 2 omelets with 2 pieces of bacon, ¼ cup cheddar cheese, ½ cup broccoli

Coffee / tea with 1 tablespoon heavy whipping cream

Tuna salad

Avocado

Boiled eggs

Meat ball, celery, turkey keto
7 2 scrambled eggs with spinach and waffle feta cheese Grilled meats with green peppers and low-carb salad dressing Asparagus cream soup

Avocado

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You can also create your own with the dishes you make while keeping in mind the proportions of fat, protein, and carbohydrates. Note also foods that can be consumed and should be limited or avoided when processing the menu. In addition to maintaining food intake, get balance also with regular exercise for 30 minutes and consumption of water at least 8 glasses per day, so ketogenic diet menu for weight loss can be faster and effective. How, are you interested to try it?

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