Keto diet and the 14 easiest menus to follow with which you will lose weight

 Keto diet and the 14 easiest menus to follow with which you will lose weight

The keto or ketogenic diet helps burn fat reserves in the body, which in turn allows you to lose kilos. But for it to happen in a healthy way, without putting our health at risk, we must take into account some keys. Clear your doubts about what foods to choose in this weight loss plan and find simple menus to lose weight below.

What do you eat on the keto diet?

Keto with Laura explains that this diet is low in carbohydrates, moderate in protein, and high in fat. This is a plan that recommends eliminating or reducing the consumption of foods with carbohydrates and replacing them with others rich in healthy fats.

What to eat in the first week of the keto diet?

Meats, fish, eggs, cheeses, nuts, and green leafy vegetables are some of the products you can eat in your first week of the keto diet.

How much do you lose in a month with the keto diet?

Yamila indicates that she lost 5 and a half kilos in a month thanks to the keto diet. On his Instagram account, he shares the result, showing before and after photos. In any case, both endocrinologists and nutrition experts say that it is not healthy to lose more than two kilos a month, a figure that is already quite high. The first adverse consequence, and not the most dangerous, will be the feared rebound effect.

What can't be missing from the keto diet?

If you follow the keto diet, you should put different types of red and white meat, fish such as salmon and tuna, low-carbohydrate vegetables, nuts, chia or flax seeds, fresh cheese, and olive oil in your shopping basket. , seafood, eggs, avocados, butter and spices.

What sausages can you eat on the ketogenic diet?

Sausages provide protein and fat, so they can be included in a keto or ketogenic diet in a certain amount. Embutidos Pedro y Ana recommends chorizo, serrano ham, bacon, chistorra, moronga, salami and pepperoni. The firm highlights that you should choose those that do not contain carbohydrates or additives and that must be made with 80% lean meat. In addition, it is advised not to exceed three daily servings of 15 grams. And if they are Iberian, much better; quality matters.

What are keto vegetables?

Vegetables are suitable for the keto diet with green leafy vegetables. As a general rule, those that grow on the surface are low in carbohydrates, unlike tubers that grow underground. You can eat spinach, lettuce, asparagus, chard, broccoli, celery, cabbage, cauliflower, and zucchini, among other options.

When do you start to see the results of the keto diet?

The results of the keto diet, like those of other weight loss plans, may vary depending on each person and case. The Quirónsalud hospital group states that in the first week, there is a drastic decrease in weight: "Because this diet empties some glycogen stores that we have, it can make us lose more than two kilos in just a few days"

Keto diet menu to lose weight

After the following video, you will see keto diet menus to lose weight in two weeks, according to the Diet Doctor's recommendations. The proposals include breakfast, lunch, and dinner for 14 days.

Keto diet menu: day 1 

 

Breakfast. Keto egg muffins.

Meal. Lettuce sandwiches without bread.

Dinner.Italian meatballs.

Keto diet menu: day 2

Breakfast. Keto egg muffins.

Food. Italian-style meatballs.

Dinner. Keto burger with jalapeño aioli.

Keto diet menu: day 3

Breakfast. Keto egg muffins.

Food.Keto burger with jalapeño aioli.

Dinner. Tuna burgers.

Keto diet menu: day 4

Breakfast. Scrambled eggs with vegetables.

Food. Tuna burgers.

Dinner. Stuffed zucchini boats tex mex style.

Keto diet menu: day 5

Breakfast. Scrambled eggs with vegetables.

Meal. Stuffed zucchini boats tex mex style.

Dinner.Asian scrambled chicken with broccoli.

Keto diet menu: day 6

Breakfast.French cheese omelet.

Meal. Asian chicken scramble with broccoli.

Dinner.Seafood soup.

Keto diet menu: day 7

Breakfast. Bacon with eggs.

Meal. Seafood soup.

Dinner. Meat burritos with cheese tortillas.

Keto diet menu: day 8

Breakfast. Scrambled eggs.

Meal. Meat burritos with cheese tortillas.

Dinner. Chicken with ranch sauce and cheese.

Keto diet menu: day 9

Breakfast. Scrambled eggs.

Meal. Chicken with ranch sauce and cheese.

Dinner. Meatloaf with roasted tomatoes and pesto mayonnaise.

Keto diet menu: day 10

Breakfast. Peppers stuffed with chicken curry.

Meal. Meatloaf with roasted tomatoes and pesto mayonnaise.

Dinner. Tuna and avocado salad.

Keto diet menu: day 11

Breakfast. Peppers stuffed with chicken curry.

Meal. Tuna and avocado salad.

Dinner. Chicken and eggplant with tzatziki sauce.

Keto diet menu: day 12

Breakfast. Scrambled eggs.

Meal. Chicken and eggplant with tzatziki sauce.

Dinner. Pizza-style omelet (Tortipizza).

Keto diet menu: day 13

Breakfast. Fried eggs, tomato, and cheese.

Meal. Tortipizza.

Dinner. Buttery burgers.

Keto diet menu: day 14

Breakfast. Keto pancakes with berries and whipped cream.

Meal. Buttery burgers.

Dinner: Skirt steak with pepper sauce and vegetable gratin.