The Keto Diet Menu Guide for Morning, Afternoon, and Evening
The keto or ketogenic diet is a diet that applies a low-carbohydrate and high-fat diet. Some studies that support this method say a ketogenic diet can help you lose weight in a short period of time but still increase your energy levels. Some of the other benefits that can be obtained through the keto diet include preventing the risk of diabetes, cancer, epilepsy, and Alzheimer’s. So, how do you design a keto diet menu for everyday life?
Guide to the keto diet
As explained above, the keto diet focuses on a diet that is high in fat and low in carbohydrates and high in fat. If normal fat consumption is limited to around 20-30% of daily needs, the ketogenic diet recommends a fat intake of up to 60-70%.
The intake of food sources of carbohydrates is also greatly reduced to only 5% of the daily requirement in general. In exchange, carbohydrates are exchanged for foods high in protein to meet 20 percent of the body’s needs.
This drastic reduction of carbohydrates makes the body enter a phase known as ketosis. The lack of carbohydrate intake prevents the body from producing enough blood sugar to be burned for energy. As a result, the body begins to break down fat deposits as a source of reserve energy.
Foods to avoid on the keto diet
Here is a list of high-carb foods that need to be reduced or eliminated on a ketogenic diet:
- Sweet foods: Soda, fruit juices, smoothies, cookies, ice cream, candy, etc.
- Grains or flour: Wheat based products, rice, pasta, cereals, etc.
- Fruit: Any fruit, except for a small portion of fruit such as strawberries.
- Beans or legumes: Peas, kidney beans, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, etc.
- Low-fat or dietary products: These products are often high in carbohydrates.
- Some seasonings or sauces: Products are high in sugar and unhealthy fats.
- Unhealthy fats: Limit intake of refined vegetable oils, mayonnaise, etc.
- Alcohol
- Sugar-free diet foods: Contains high levels of artificial sugar, which can affect the ketone process
Foods that are recommended in the keto diet
The following types of high-fat foods that are recommended to be included in your keto diet are:
- Meats: Red meat, steak, ham, sausage, bacon, chicken and turkey.
- Fatty fish: salmon, tuna, sardines and mackerel.
- Egg
- Butter and cream
- Unprocessed cheese (cheddar, goat, cream, blue, or mozzarella).
- Nuts and seeds: Almonds, walnuts, chia seeds, etc.
- Healthy oils: Extra virgin olive oil, coconut oil, and avocado oil.
- Avocado, strawberry
- Low-carb vegetables: Green vegetables, tomatoes, onions, peppers, etc.
- Seasonings: You can use salt, pepper and a variety of healthy herbs and spices.
- Full fat yogurt, full fat milk
- 90% dark chocolate
Designing a daily keto diet menu
The important thing to remember in preparing the keto diet menu is the division between carbohydrates, protein and fat: 75% fat, 20% protein and 5% carbohydrates. In addition, also use food guidelines which should be avoided and which ones are recommended.
Here are the keto diet menu options that you can practice at home.
Menu 1
Breakfast
Black coffee without creamer, sugar, sweetener, milk (Can be added with coconut oil or butter / margarine; can also be “sweetened” with powdered ginger / cinnamon / vanilla / chocolate)
This breakfast menu contains 84 percent fat, 12 percent protein and 2 percent carbohydrates.
Lunch
- Grilled chicken breast with butter (butter) or olive oil, season with garlic, pepper and salt, and other spices to taste.
From this menu you get 69 percent fat, 30 percent protein, and 1 percent carbohydrates.
Dinner
- Beef setup with tomatoes, grated cheese, cream, green onions, butter.
The nutrients you get from this dinner are 73 percent fat, 23 percent protein, and 3 percent carbohydrates.
Menu 2
Breakfast : Milkshake or full fat milk
Lunch : Vegetable salad with a little shredded shrimp or fish, olive oil, squeezed lemon juice, mint leaves, paprika, sesame seeds and cheese
Dinner : Vegetable salad plus cutlets, celery, peppers, tomatoes and cheese
Snack : Avocado, apple, and a handful of nuts
Menu 3
Breakfast : High fat meats such as beef or mutton, add eggs, tomatoes, peppers, celery and carrots
Lunch : Vegetable salad, use lemon juice, mint leaves, almonds, sesame seeds, lettuce, mushrooms with olive oil (add chicken breast or shrimp and a sprinkling of cheese)
Dinner : Sea fish, asparagus, celery, spices, shallots, garlic, chives, cheese, lettuce, peppers and broccoli
Snack : A handful of nuts and strawberries
Remember, you can design your own keto diet menu sticking to the principles 75% fat, 20% protein and 5% carbohydrates.
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