Health and Fitness

7 Examples of Keto Diet

The keto diet , also known as the ketogenic diet , is a type of diet that seeks to reduce carbohydrates and foods rich in sugar as much as possible, betting on proteins and fats. 

In it, the dish must be free of carbohydrates such as: pasta, rice, flour, bread, and the like, to replace them with meats, eggs, olive oil, avocado, and other sources of fat and protein. 

7 Examples of a keto diet to lose weight All delicious! 

As we already mentioned, the examples of the keto diet that you will find below do not contain dishes with carbohydrates, cereals, fruits (except some citrus fruits such as strawberries, blackberries, and blueberries), and sugary foods. 

If they contain proteins and unsaturated fats , or what is the same, good fats. 

1. Start the week!

Breakfast  

Keto Pumpkin Spice Coffee (Instant Coffee + Pumpkin Spice + Butter), Lemon Water, and Cloud Bread (Baked Egg Whites with Bacon). 

Lunch 

Veal cutlet with cream and mushrooms + grated carrot with a teaspoon of walnut oil + wine. 

Dinner

Prawns au gratin with fresh cream and grated Emmental cheese + sliced ​​tomatoes seasoned with olive oil. 

2. The day after

Breakfast

A cup of coconut yogurt with pure cocoa and hazelnuts + lemon water. 

Lunch

Grilled mackerel fillets + creamy beet salad (garnished with Greek yogurt, cream or whipped fresh cheese) + lemon water.

Dinner

A cup of mixed yogurt with strawberries + mushroom and salmon omelette, with tomato salad. 

3. Half a week!

Breakfast

Avocado stuffed with cream cheese and walnuts + lemon water + coffee without sugar

Lunch dinner

2 meat steaks bathed in four cheese sauce, and accompanied by strips of paprika sauteed with asparagus and olive oil + water. 

Afternoon / evening snack

1 roll of mozzarella cheese with ham + 1 cup of natural yogurt with chia seeds. 

4. The weekend is coming …

Breakfast

½ cup raspberries + 2 fried eggs with butter and bacon + green tea

Lunch

Baked chicken thighs, garnished with white wine, garlic, lemon and spices + Kale and lingonberry salad. 

Dinner

Keto tuna and avocado salad + lemon and ginger infusion.

5. For a Friday

Breakfast

Keto Peanut Butter Pancakes + ½ Cup Blackberries + Green Tea 

Lunch

Tuna sirloin burgers + romaine lettuce and cherry tomato salad + lemon water.

Dinner

Boiled eggs stuffed with tuna and mayonnaise + coconut water.

6. For a weekend 

Breakfast

Scrambled eggs with cheese + nuts + bulletproof coffee (instant coffee with butter and coconut oil) + lemon water.

Lunch

Keto ground beef and cheese stew + cauliflower tabouleh with olive oil + wine. 

Dinner

Keto hamburger salad (ground beef, shredded cheddar cheese, lettuce, tomato, pickles, red onion, and dressing) + lemon water. 

7. Another example

Breakfast

Fluffy omelette + 1/2 cup Greek yogurt with blackberry and almonds + coconut water.

Snack (mid-morning)

Foil gelatin without sugar + 1 handful of walnuts

Lunch dinner

Grilled salmon + avocado, bacon and goat cheese salad + lemon water.

Snack (late night)

6 strawberries, chopped into pieces with milk cream + 1 tablespoon of chia seeds. 

Advantages and Disadvantages of the keto diet 

After having read some delicious and nutritious examples of the keto diet, we cannot let you go without first knowing the main advantages and disadvantages of this type of diet.  

to. Advantage 

  • By reducing the intake of sugar and foods high in glucose, the appetite decreases. 
  • Weightloss
  • It reduces the levels of triglycerides and bad cholesterol .
  • Improves mood and increases energy
  • It is beneficial for people suffering from diabetes, as it lowers blood glucose levels. 

b. Disadvantages Not suitable for everyone!

  • It does not provide higher amounts of vitamins, fiber and minerals, given the low intake of fruits and vegetables. 
  • The body could develop a resistance to insulin. 
  • In the long run it can lead to loss of muscle mass, or also episodes of constipation. 

Start the keto diet with a professional

Whenever we are going to change an eating plan , it is necessary to turn to a specialist to analyze the requirements and needs of our body; this, before damaging our metabolism or intestinal health. 

“Eating well is also a way of respecting ourselves”

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