Sample Ketogenic Diet Menu

keto diet for weight loss

The keto or low carbohydrate diet was originally developed to treat children with epilepsy. Subsequently, athletes and bodybuilders began using it to improve muscle relief. Today, this method is used by many people to lose weight. After all, products for an approximate menu of a ketogenic diet can be purchased at any supermarket.

The essence of the method

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

When carbohydrates are broken down, glucose is formed and when fats are broken down, ketones are formed. Hence the name of the scheme.

The restructuring of the body lasts several days. On the first day, the remaining carbs are split. For another 48 hours, energy is drawn from the glycogen stores of the muscles and the liver. And only after that, the treatment of fat begins gradually.

During the transition phase, a person often experiences the following symptoms:

  • headache;
  • dry mouth;
  • frequent urination;
  • the smell of acetone in sweat, urine, saliva.

Therefore, with ketogenic weight loss, it is necessary to strictly adhere to the diet, 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 foods;
  • white flour bakery products;
  • legumes;
  • sweet desserts;
  • peanut, soybean, corn oil;
  • fruits, dried fruits.

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

foods for the ketogenic diet

List of recommended products:

  • boiled eggs;
  • oily fish;
  • pork steaks, fatty beef;
  • all kinds of vegetables;
  • hard cheese, creamy cheddar, mozzarella;
  • walnuts, almonds, pumpkin seeds;
  • cream, sour cream, curd.

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

Sample menu of the day

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


  • milk and egg omelet;
  • 2 pieces of ham;
  • cream sauce;
  • coffee without sugar.

Having dinner:

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

Having dinner:

  • Salmon steak;
  • vegetable salad with croutons and cheese;
  • Rye bread;
  • Black tea.

As snacks you can use:

  • a handful of nuts;
  • strawberries with cream;
  • 2 boiled eggs;
  • dark chocolate;
  • Milkshake.

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

Benefits of the ketogenic diet

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

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

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

spiced fried chicken for the keto diet

Disadvantages of a ketogenic diet

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

  • high pressure;
  • diseases of the gastrointestinal tract;
  • renal, hepatic failure;
  • heart disease;
  • late obesity.

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

When switching to a ketogenic diet, even perfectly healthy people often suffer from intestinal upset. To avoid problems with the gastrointestinal tract, it is necessary to include sour-milk drinks, sauerkraut, fresh vegetables in the menu.

A high concentration of polyunsaturated fats in the diet increases the risk of clogging of blood vessels by cholesterol plaques.

With the exclusion of carbohydrate products from the menu, the body is deprived of many valuable substances. Therefore, people losing weight using a ketogenic diet should take a vitamin-mineral complex. In addition, you should regularly check your health during a physical examination.