2023-12-19 00:53:13
Although there are many diets, one of the most popular, without a doubt, is the keto diet because this eating regimen brings the body to a state of ketosis to favor the weightloss. However, you should know What foods are allowed? to have results. If you are starting with this plan, here I share a 7 day keto menu to define that silhouette.
The keto diet It is considered an unconventional eating plan, because although it is one of the longest-lived, the truth is that its main source of energy is the good or healthy fats, as well as proteins instead of carbohydrates. One of the reasons why it is difficult at first to plan the meals of the regime.
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According to a article published by National Library of Medicine, a ketogenic diet It mainly consists of a high fat intake, a moderate protein intake, and a low carbohydrate intake. Macronutrient distribution ranges from 55 to 60 percent good fats, 30 to 35 percent protein, and 5 to 10 percent carbohydrates.
In a diet of 2 thousand calories per day, the amount of carbohydrates It would be equivalent to about 20 to 50 grams of daily consumption. Hence, the body produces ketones and uses them as the main source of energy to promote weightloss.
What foods are allowed and prohibited on the keto diet?
So that the keto diet be effective and your body can burn fat instead of carbohydrates as the main source of energy, you should know what to eat to stay in ketosis and take advantage of the benefits of keto diet. Here I share the allowed and prohibited foods.
Foods allowed on the keto diet:
Healthy fats: olive oil, coconut oil, avocado, and nuts provide healthy fats that are essential in the keto diet and help maintain ketosis.Lean proteins: Lean beef, chicken, turkey and fish are excellent sources of protein without significant carbohydrates. Eggs: They are a protein source rich in healthy fats and essential nutrients.Low-carbohydrate vegetables: broccoli, spinach, kale, and cauliflower are examples of high-fiber, low-carbohydrate vegetables. Full-fat dairy products: cheese, cream, and low-carbohydrate yogurt are suitable, as long as the consume in moderation.
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Prohibited foods on the keto diet:
Sugar and sugary foods: Forget about candy, soft drinks, cakes and sweets, as these increase blood sugar levels and should be avoided. Grains and cereals: Bread, rice, pasta, oats and cereals contain carbohydrates in significant quantities. Carbohydrate-rich fruits: such as bananas, grapes, and mangoes are examples of fruits that are high in sugar and carbohydrates. Legumes and starchy foods: peas, lentils, and potatoes contain carbohydrates that can make ketosis difficult. Processed foods: processed foods and Fast foods often contain hidden carbohydrates and undesirable additives.
What to eat in the first week of the keto diet?
Once you have identified which foods are allowed or prohibited in the keto dietnow you can put together your own menu for the first keto diet week. I assure you that you will not go hungry and you will stay completely satisfied that you will even surprise yourself.
Day 1:
Breakfast: Scrambled eggs with spinach and cheddar cheese. Lunch: Grilled chicken breast with steamed broccoli and butter. Dinner: Baked salmon with asparagus and garlic butter. Snack: Celery sticks with almond butter.
Day 2:
Breakfast: Protein shake with spinach, avocado and coconut oil. Lunch: Tuna salad with lettuce, tomatoes, cucumbers and olive oil. Dinner: Grilled beef filet with kale sautéed in olive oil. Snack: Yogurt low carb greek with nuts.
Day 3:
Breakfast: Bacon, hard-boiled eggs, and avocado. Lunch: Bone broth soup with beef and spinach. Dinner: Baked turkey breast with asparagus and garlic butter. Snack: Almonds and walnuts.
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Day 4:
Breakfast: Egg and cheese pancakes with coconut whipped cream and berries. Lunch: Chicken salad with avocado, bacon, and olive oil dressing. Dinner: Grilled pork chops with steamed broccoli and butter. Snack: Cucumber and cheddar cheese.
Day 5:
Breakfast: omelet with mushrooms, spinach and feta cheese. Lunch: shrimp salad with avocado, olives and olive oil. Dinner: baked salmon fillet with asparagus and lemon butter. Snack: celery sticks with almond butter.
6th:
Breakfast: Avocado smoothie, spinach, protein powder, and coconut oil. Lunch: Grilled chicken breast with baked asparagus and avocado mayonnaise. Dinner: Grilled steak with kale sautéed in olive oil. Snack: Low carb Greek yogurt with berries.
Day 7:
Breakfast: boiled eggs, bacon and avocado. Lunch: turkey breast with avocado mayonnaise and cucumber salad. Dinner: grilled salmon with steamed broccoli and garlic butter. Snack: almonds and walnuts.
Photo: iStock
How many kilos are lost in the first week of the keto diet?
In the first week of wearing a keto dietit is common for you to notice a weightloss initial due to water loss, glycogen depletion and reduced caloric intake. However, much of this loss is water and glycogen, not body fat.
The weightloss Actual weight depends on several factors and is usually more gradual, with a goal of around 1/2 to 1 kilo per week. However, before embarking on any restrictive diet, the most important thing is to consult a health professional to ensure you are not putting yourself at risk.
Now that you know how to make a keto menu for seven days and what foods are allowed or prohibited, do not hesitate to follow these recommendations if you really want to see results in your figure. Take care of yourself!
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