Sample ketogenic diet menu

keto diet for weight loss

The ketone or low-carb diet was originally developed to treat children with epilepsy. Later, athletes and bodybuilders began using it to improve muscle relaxation. Today, this method is used by many people to lose weight. After all, products for an approximate ketogenic diet menu can be purchased in any supermarket.

The essence of the method

Normally, a person should consume 40: 20: 40 percent protein, fat and carbohydrates. According to the rules of the ketogenic diet, the balance of substances changes significantly. The amount of protein is reduced and carbohydrates are reduced to a minimum. With such a diet, the body has to learn how to break down fats to maintain its vital functions.

Glucose is formed when carbohydrates are broken down, and ketones are formed when fats are processed. Hence the name of the diet.

The restructuring of the body takes several days. On the first day, the remaining carbohydrates are split. For another 48 hours, energy is taken from glycogen stores in the muscles and liver. And only after that, the processing of fats begins gradually.

In the transitional stage, a person often feels the following symptoms:

  • headache;
  • dry mouth;
  • frequent urge to urinate;
  • acetone odor in sweat, urine, saliva.

For this reason, it is necessary to strictly adhere to the diet plan with ketogenic weight loss, drink plenty of water and avoid snacking on glucose products.

diet food products

When compiling an approximate menu, completely exclude the following products from the diet:

  • semi-finished products, fast food dishes;
  • fish and meat smoking, pickles, canned food;
  • bakery products made from white flour;
  • legumes;
  • sweet desserts;
  • peanut, soy, corn oil;
  • fruits, dried fruits.

The menu should not contain alcohol, carbonated drinks, skim milk and sour-milk products.

foods for ketogenic diet

List of recommended products:

  • Boiled egg;
  • fatty fish;
  • pork steaks, fatty beef;
  • all kinds of vegetables;
  • hard cheese, creamy cheddar cheese, mozzarella cheese;
  • walnuts, almonds, pumpkin seeds;
  • cream, sour cream, curdled milk.

For cooking, you can use any seasoning. Include only low-carb sweeteners (erythritol, stevia) in desserts and sugary drinks.

Sample menu for the day

According to the rules of the ketogenic diet, a person needs three full meals and two snacks in between.


  • omelet from milk and eggs;
  • 2 pieces of ham;
  • cream sauce;
  • unsweetened coffee.


  • shrimp and avocado salad;
  • creamy cream soup;
  • rye bread;
  • green tea.


  • salmon steak;
  • vegetable salad with croutons and cheese;
  • rye bread;
  • Black tea.

As a snack you can use:

  • a handful of nuts;
  • Creamy Strawberry;
  • 2 boiled eggs;
  • dark chocolate;
  • milkshakes.

A sample menu must be approved by a nutritionist. The doctor will calculate the serving weight, tell you how to replace the ingredients in salads, help you avoid side effects and notice the results of losing weight faster.

Benefits of the ketogenic diet

Fatty nutritious foods allow you to lose weight without an acute feeling of hunger. Thanks to this, a person does not think about food during work, education, rest. It is easy to give up sugar and pastries, reduce the volume of dishes.

With the gradual normalization of weight, the skin of a person losing weight remains elastic, does not sag and is not covered with wrinkles.

Blood sugar levels remain low during a ketogenic diet. With the help of such nutrition, the development of diabetes can be prevented even in people with a genetic predisposition to the disease.

spicy fried chicken for the keto diet

Disadvantages of the Ketogenic Diet

A sudden switch to a low-carb diet is difficult for the body. Pre-consultation with a nutritionist is mandatory for people with:

  • high pressure;
  • diseases of the gastrointestinal tract;
  • kidney, liver failure;
  • heart disease;
  • late-stage obesity.

The ketogenic diet is contraindicated in pregnant women, lactating women, children, adolescents and the elderly.

When switching to the ketogenic diet, even completely healthy people often suffer from intestinal disorders. In order to avoid problems with the gastrointestinal tract, it is necessary to add sour milk drinks, sauerkraut, fresh vegetables to the menu.

High concentrations of polyunsaturated fats in the diet increase the risk of clogged blood vessels by cholesterol plaques.

With the removal of carbohydrate products from the menu, the body is deprived of many valuable substances. For this reason, people who lose weight on a ketogenic diet should take a vitamin-mineral complex. You should also regularly check your health at a physical exam.