KETO DIET MENU FOR A WHOLE WEEK
KETO DIET MENU FOR A WHOLE WEEK
The ketogenic (or keto) diet is a type of low-carb diet in which a greater amount of natural fat is consumed. These fats can come from animal and vegetable sources. The consumption of cereals, and fruits rich in sugars, sugar, and sweeteners with a high glycemic index is not allowed.
It can be quite a restrictive diet because it minimizes the consumption of an entire group of macronutrients (carbohydrates). However, there are numerous studies that show that it can be very useful for losing weight in an effective and healthy way. It is not necessary to drastically reduce the number of calories, and the food consumed is rich in nutrients (vitamins and minerals) necessary for the body.
Benefits of the ketogenic diet include improving insulin sensitivity, reducing cravings for sweets and snacking between meals, and stabilizing diabetes.
Here's what a week on the ketogenic diet looks like and examples of foods that can be eaten.
DAY 1
Breakfast:
- a coffee with milk for coffee (10% fat)
2 eggs + 2 slices of bacon, fried in a cube of butter
A small salad of tomato and lettuce (lettuce)
Lunch:
-grilled chicken breast
- cauliflower puree
Dinner:
- a medium grilled salmon
-green salad, a handful of black olives, and a Lg of olive oil
Nutritional information: 1429 kcal, 106 g fat (70%), 87 g protein (25%), 16 g carbohydrates (5%)
DAY 2
Breakfast:
- a coffee with milk for coffee (10% fat)
-2 eggs poached in 2 avocado halves, with a slice of finely chopped bacon sprinkled on top
Lunch:
-a tin of tuna in oil, with green salad and a handful of olives
Dinner:
-grilled chicken breast cooked in butter
- cauliflower puree
Nutritional information: 1358 kcal, 96 g fat (66%), 89 g protein (27%), 28 g carbohydrates (7%)
DAY 3
Breakfast:
- a coffee with milk for coffee (10% fat)
-a salad of a small avocado, a tomato and feta cheese
Lunch:
-grilled pork
-Brussels sprouts sautéed in butter
Dinner:
- carp in the oven
-green salad, a spoonful of olive oil, the juice of 1/2 lemon
Nutritional information: 1386 kcal, 104 g fat (67%), 80 g protein (23%), 35 g carbohydrates
(10%)
DAY 4
Breakfast:
a coffee with milk for coffee (10% fat)
-eggs with Brussels sprouts and baked bacon
Lunch:
-grilled pork chop
-broccoli and cauliflower sautéed in butter
Dinner:
-baked salmon
-green salad, a spoonful of olive oil
Nutritional information: 1454 kcal, 114 g fat (72%), 86 g protein (24%), 15 g carbohydrates (4%)
DAY 5
Breakfast:
- a coffee with milk for coffee (10% fat)
-capresse salad (tomatoes + mozzarella), with a spoonful of olive oil and oregano
Lunch:
- tuna in oil with green salad
Dinner:
-jumaris with tomatoes and telemea
- a glass of dry red wine
Nutritional information: 1337 kcal, 98 g fat (72%), 68 g protein (23%), 16 g carbohydrates (5%)
DAY 6
Breakfast:
- a coffee with milk for coffee (10% fat)
-2 boiled eggs, arugula and cherry tomatoes
Lunch:
-chicken legs cooked under the lid
-tomato and cucumber salad
Desert:
-2 peanut butter cookies
Dinner:
- konjac pasta with carbonara sauce
-a glass of red wine
Nutritional information: 1455 kcal, 96 g fat (65%), 88 g protein (27%), 28 g carbohydrates (8%)
DAY 7
Breakfast:
- a coffee with milk for coffee (10% fat)
-eggplant salad, with telemea and tomatoes
Lunch:
-grilled trout
-eggplant and zucchini sautéed in butter
Desert:
-a peanut butter cookie
Dinner:
- oven-baked pork ribs
- red cabbage in the pan
Nutritional information: 1380 kcal, 100 g fat (65%), 68 g protein (21%), 31 g carbohydrates (10%)
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