The Keto diet or also called in Italian ketogenic diet currently very popular leaves no room for mistakes. But we're here to help you with a weekly beginner's menu. Or you can also read another article where we talk about how to start a keto diet or download the 21-day menu in PDF
How to start the keto diet
Welcome to our new keto diet guide for beginners, where we'll teach you how to plan a keto diet menu for the entire week.
Ketogenic is a diet, or rather: a lifestyle, as we prefer to call it, which is rapidly spreading among people who want to lose weight. And with good reason, as it's really helping people not only lose weight, but also get their diabetes under control and improve their overall health. So it's easy to see why so many people want to try ketogenic. At the same time, however, there is so much information online, and it is understandable how intimidating all of this can be for those who don't know how to approach this lifestyle. And that's why we decided to offer you this guide!
Important information and food substitutes in the keto diet menu
There are several supplements to use in the keto diet, some of these are:
- Keto Actives: food supplement to support weight loss. It seems to be a right product for those who want to reach ketosis.
- NuviaLab Keto: this also helps to achieve ketosis and reduce appetite to some extent. It favors the metabolism and accelerates the reduction of adipose tissue
Fats used for cooking
Many people use avocado oil primarily, but there are several alternatives available. Butter, ghee, olive oil, lard, chicken fat, goose fat, bacon fat and duck fat. What you need to use are vegetable oils with hydrogenated fats, so try to stick to the list above.
Meats you can eat
We assume that everything animal falls under keto. This means beef, buffalo, goose, deer, pig, kangaroo, camel, horse, even snake and crocodile. Birds such as chicken and pigeon, quail, duck and goose. All fish, from squid to octopus, oysters, mackerel. In short, you understand. What you have to keep in mind is that when using meat and fish it is advisable not to eat either the fat or the skin. And of course, beware of processed meats, including sausages, and processed meats which usually contain added sugar. It's time to start reading labels.
Vegetables are almost all allowed. Mushrooms, peppers, onion, tomato, eggplant. Those with a high insulin content such as potatoes, carrots, pumpkin are to be avoided. But also corn and legumes, except for lentils.
There are differences of opinion on alcohol consumption. Some admit it, because there are spirits like whiskey that don't have sugar, but if you need to lose weight, the general advice is to avoid it. Green light instead to all unsweetened and non-carbonated drinks, such as water, tea and coffee, but also soy milk and vegetable milks in general as long as they are sugar-free.
The keto diet menu
Breakfast: eggs, bacon and guacamole. It's a really simple dish but you can vary it in some ways, for example by replacing the avocado with spinach or broccoli. Or fry eggs in bacon fat (alternatively use butter) or replace bacon with chicken sausages.
Lunch: beef, broccoli and zucchini. Beef can be replaced with any other type of meat, from chicken to crocodile. For vegetables, it is possible to use from Brussels sprouts to asparagus. Use coconut cream instead of cheese if you want to avoid dairy products.
Snacks: ham rolls and salad. You can use chicken or turkey ham, and add some cheese (but beware of overly processed cheeses).
Dinner: chicken salad. It's quite easy to make, and you can also use beef if you don't eat chicken. Or even fish. You can also add spices such as curry, but be careful that they do not contain added sugar. Season with one of the recommended fats.
Some more information
Drink lots of water: Make sure you are always well hydrated by drinking at least two liters of water a day. While on keto your body tends not to give you water retention, and by drinking a lot you may lose weight faster.
Salt the food: Since you won't suffer from water retention, you may lack electrolytes, namely sodium, magnesium and potassium. You can also take supplements, but be generous when salting your food.
Get ready for keto fever: do not worry. In the first period, as your body gets used to it, you may experience symptoms such as tiredness, headaches and a sense of lack of concentration. Help yourself by drinking and taking electrolytes.
A small shopping list
With keto, as you know, you don't have to pay attention to the quantities, so you decide based on how hungry you are. If you have something left over, you can always put it in the freezer.
- Red onion
- Pink salt
- Low sodium salt
- Avocado oil
- Extra virgin olive oil
- Cheese cream
- Dried ham
- Dijone mustard
- Peanut butter
- Sesame seeds
- Soy sauce
Cooking for seven days!
The breakfast is quite simple. It's quick, and you can prepare it daily. For guacamole, on the other hand, count at least 2 portions so you can eat half an avocado a day. For lunch, prepare 3 or 4 dishes in advance so you don't find yourself in difficulty with the times, and the same goes for dinners. Snacks, on the other hand, can be made on the spot.
Breakfast: bacon and eggs with guacamole.
Take two eggs, some bacon, some onion, tomato, lemon, coriander, and salt and pepper to taste. Mash the avocado with the lemon, tomato and spices. Fry the eggs in the bacon fat, et voilà!
Lunch: beef, broccoli and zucchini
Cook the beef on the griddle, and pan-fry the broccoli and zucchini with garlic or onion. Add thyme to beef, and olive oil to vegetables.
Snack: ham and cheese rolls
Take some lettuce leaves, slices of ham and cheese, and make some wraps. You can season with mustard.
Dinner: Peanut Butter Chicken Salad
Grill the chicken with your favorite spices, add a tossed salad and drizzle with a tablespoon of peanut butter.
If you would like to read the complete menu in PDF for your ketogenic diet, we'll talk about it in this article.