Keto diet menu for a week

Set a goal to lose excess weight, retaining your muscle mass? Try the keto diet, which allows you to get rid of subcutaneous fat due to the restructuring of the body. During it you need to eat proteins, fats and completely deny yourself the carbohydrates. If you follow all the recommendations of the keto diet for a week you can lose up to 5 kg.

Features and rules of dieting

A woman prepares a meal for the keto diet

Keto diet is a low carbohydrate diet that forces the body to adjust to the breakdown of fats. This process starts within a few days, if there is a depletion of glycogen stores in muscles and liver. As a result, the fats are split into glycerol and fatty acids, which transformirovalsya in the ketone bodies. Ketone diet involves fasting and the constant counting calorie diet, you will only have to minimize carbohydrate foods.

Rules of keto diet:

  1. Eat fats, is an alternative source of energy. Preferably there are those that are found in vegetable oils, for example sesame, sunflower, seeds, olives.
  2. Ketone low carb diet is good because there is no ban on the consumption of alcohol.
  3. The rule to follow unquestioningly – drink plenty of water.
  4. Be patient. The first few days of keto diet can be transported painful: through the increase of ketone bodies may reduce the mental, physical activity, and poor health.
  5. To keto diet acted, it is desirable to do sports walk, jog or visit the gym, swimming pool.
  6. Because the body will not have enough fiber, the intestines more difficult to function. Buy it at the pharmacy and sprinkle on food.

A list of permitted and prohibited foods

Foods for keto diet

The basis of keto-diet – proteins and fats. From carbs only green veggies – no more than 50 g per day. Find out which foods for keto diet recommended and which are strictly prohibited:

You need to eat no carb foods for diet:
  • fatty dairy products (cheese, cottage cheese, cream, yogurt);
  • eggs;
  • meat;
  • fish (preferably tuna, salmon);
  • oil (preferably vegetable origin);
  • nuts;
  • vegetables (preferably green: broccoli, cucumbers, zucchini).
It is strictly forbidden:
  • sugar;
  • bread, pastries;
  • potatoes, carrots, beets;
  • bananas, grapes;
  • pasta;
  • cereals.

How to make a menu for men and women

Men and women have different contents of subcutaneous fat, and this is taken into account when preparing the menu keto diet for a week. This is especially important for athletes, people involved in bodybuilding. Latest for drying the body, it is desirable to use a cyclic keto diet. Its essence is to carbohydrate load for several days to stimulate the metabolism. For weight loss a sample menu for keto-dieters need to take into account the lean body weight of 1 kg is allowed to consume 8-10 grams of carbohydrates.

Detailed menu and recipes for a week

Diet food for weight loss

If you are unsure that you will be able to make a proper menu keto diet for 7 days, using approved products, can use. It is diverse that includes a lot of delicious dishes that don’t have time to get bored in a week. For weight loss during the keto diet be sure to drink water, coffee, tea, fruit drinks, teas and infusions. In addition, the study presents recipes wheat-free diet.

Monday:

  1. Breakfast: berry dessert consisting of coconut milk, raspberries, blueberries, strawberries, almonds. For a taste, it is permissible to add a pinch of cinnamon.
  2. Lunch: fish salad. For its preparation chop 2 eggs, green onion, lettuce (100 g), mix with canned tuna. To fill with lemon juice and 2 tablespoons mayonnaise.
  3. Dinner:
  • green salad with lettuce, half an avocado, dressed with olive oil;
  • egg muffin (mix 2 eggs, frozen spinach, add ham, salt and bake it in the mold for muffins).

Tuesday:

  1. Breakfast: scrambled eggs, sauerkraut and meat cooked in the oven.
  2. Lunch: salad with avocado, green onions, lettuce, 2 eggs.
  3. Pork, roasted with asparagus in a frying pan.

Environment:

  1. Breakfast: scrambled eggs with spinach, smoked salmon, a Cup of berries.
  2. Lunch: salad with shrimp and spinach. Prepared as follows: mix 200 g pre-fried shrimps, 2 cups of greens, add a little melted butter, a quarter Cup of olives and a little olive oil.
  3. Dinner: any meat, salad with cherry tomatoes.

Thursday:

  1. Breakfast: scrambled eggs fried with onions.
  2. Lunch: meat cooked in a slow cooker, salad with green vegetables.
  3. Dinner: fried fish, such as salmon, served with green peas.

Baked fish with greens

Friday:

  1. Breakfast: side dish, for example, sauerkraut and scrambled eggs cooked with bacon.
  2. Lunch: salad with avocado, dressed with olive oil.
  3. Dinner: meat, salad with cherry tomatoes, green onions;

Saturday:

  1. Breakfast: berry dessert (as in first day).
  2. Lunch: salad with chicken, lettuce, green onions, mayonnaise.
  3. Dinner: grilled fish, broccoli, drizzled with olive oil.

Sunday:

  1. Breakfast: eggs (scrambled or fried), slice of ham, a Cup of blueberries.
  2. Lunch: a light salad of greens, avocado, couple of slices of bacon, mayonnaise.
  3. Dinner: meat, sauteed with asparagus.

Video about no carb keto diet for weight loss

Reviews

Eugene, 28 years: I am a tall girl and, apparently, to attract the attention of men. Unfortunately, I am still alone, because are overweight. Last month I was recommended a method such as keto-diet menu for a week which didn’t scare me. All week to indulge in bread and other flour products is difficult, but to lose weight meat, fish, salads, vegetables, I think, a little easier.

Olga, 31 years: For me a proper diet is important. Recently noticed a little increased weight, and I decided to use the method with the name keto-diet. I do not understand those who are lazy and likes to raise the extra pounds. I personally is not very difficult there are only vegetables, salads, some meat. Keto diet helps a week to remove the subcutaneous fat, instructions clear.

Faith, 40 years: If you look at my pictures from three years ago, I was not to know. On their fat, little woman. But things have changed since then, as I learned about the keto diet. Thanks to her I lost a lot of weight, and this is not the limit. It made me look at the menu: they have learned to live without much sugar, completely abandoned the bread, loved the salads. You lose weight with the keto diet!

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