A Guide to Breakfast, Lunch, Dinner During the Keto Diet

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The keto or ketogenic diet is a low-carb, high-fat diet. Some studies that support this method say the ketogenic diet can lose weight in a short time while still increasing energy. Some other benefits of the keto diet include preventing the risk of diabetes, cancer, epilepsy, and Alzheimer’s disease. So, how do you design a keto diet menu for every day?

keto food

Guidelines for the keto diet

As explained above, the keto diet emphasizes a diet that is high in fat, low in carbohydrates, and high in fat. While normal fat consumption is limited to around 20-30% of daily needs, the ketogenic diet recommends fat intake to reach 60-70%.

Carbohydrate intake is also greatly reduced to only 5% of the normal daily requirement. Instead, carbohydrates are swapped with high-protein foods to fulfill 20 percent of the body’s needs.

This drastic reduction in carbohydrates causes the body to enter a phase called ketosis. The lack of carbohydrate intake prevents the body from producing enough blood sugar to burn for energy. As a result, the body begins to break down fat deposits as a backup energy source.

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:

  • Sugary foods: Soda, fruit juices, smoothies, cakes, ice cream, candy, etc.
  • Grains or flour: Wheat-based products, rice, pasta, cereals, etc.
  • Fruit: All fruits, except for a small percentage of fruits such as strawberries.\
  • Beans or peas: Peas, kidney beans, chickpeas, etc.
  • Root vegetables and tubers: Potatoes, sweet potatoes, carrots, etc.
  • Low-fat or diet products: These products are often high in carbohydrates.
  • Some condiments or sauces: Products contain a lot of sugar and unhealthy fats.
  • Unhealthy fats: Limit your intake of refined vegetable oils, mayonnaise, etc.
  • Alcohol
  • Sugar-free diet foods: Contain high levels of artificial sugar, which can affect the ketone process
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Foods recommended in the keto diet.

The following types of high-fat foods are recommended to be included in your keto diet menu, namely:

  • Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
  • Fatty fish: salmon, tuna, sardines, and mackerel.
  • Eggs
  • 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 fruit, strawberries
  • Low-carb vegetables: Green vegetables, tomatoes, onions, peppers, etc.
  • Seasonings: You can use salt, pepper, healthy herbs, and spices.
  • Full fat yogurt, full-fat milk
  • 90% dark chocolate

Designing a keto diet menu for every day

The important thing to remember in preparing a keto diet menu is the division between carbohydrates, protein, and fat: 75% fat, 20% protein, and 5% carbs. Also, use guidelines on foods to avoid and which ones to encourage.

Here’s a selection of keto diet menus that you can practice at home.

Menu 1

Breakfast: Black coffee without creamer, sugar, sweetener, or milk (Coconut oil or butter/margarine can be added; it can also be “sweetened” with ginger powder/cinnamon/vanilla/chocolate)

This breakfast contains 84 percent fat, 12 percent protein, and 2 percent carbs.

Lunch: Grilled chicken breast in butter or olive oil, seasoned with garlic, pepper, salt, and other spices to taste.
You get 69 percent fat, 30 percent protein, and 1 percent carbs.

Dinner: Beef soup with tomatoes, grated cheese, cream, green onions, and butter.
The nutrients you get from this dinner are 73 percent fat, 23 percent protein, and 3 percent carbohydrates.

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Menu 2

Breakfast: Milkshake or full-fat milk

Lunch: Vegetable salad with a few pieces of shrimp or fish, olive oil, lemon juice, mint leaves, bell peppers, sesame seeds, and cheese.

Dinner: Vegetable salad with meat, celery, bell pepper, tomato, and cheese.

Snacks: Avocado, apple, and a handful of nuts.

Menu 3

Breakfast: High-fat meat such as beef or mutton. Add eggs, tomatoes, bell peppers, celery, and carrots.

Lunch: Vegetable salad, use lemon juice, mint leaves, almonds, sesame seeds, lettuce, and mushrooms with olive oil (can add pieces of chicken breast or shrimp and sprinkle cheese)

Dinner: Sea fish, asparagus, celery, herbs, onion, garlic, scallion, cheese, lettuce, bell pepper, and broccoli.

Snacks: Handful of nuts and strawberries.

Remember, you can design your keto diet menu by sticking to the principle of 75% fat, 20% protein, and 5% carbs.