The ketogenic diet has a relatively simple concept: more fat, limited protein and preferably no carbohydrates. Of course, it's almost impossible to eat 0% carbs as well as limit yourself. The most important thing is to simply reduce them.
Once you remove the main source of fuel, stored fat begins to replace the missing carbohydrates in your diet and melt away.
Here's how to get started keto diet with a sample menu for a week:
Monday:
Breakfast: Egg omelette with spinach and avocado
Lunch: Green salad with smoked chicken
Dinner: Baked salmon with steamed broccoli
Tuesday:
Breakfast: Green smoothie
Lunch: Indian spinach soup
Dinner: A piece of meat with fresh steamed vegetables
Wednesday:
Breakfast: Omelet with avocado and salmon
Lunch: Green salad with nuts and macadamia nuts
Dinner: Soup based on shrimp and broccoli
Thursday:
Breakfast: Green smoothie with protein powder
Lunch: Chicken fillets wrapped in green salad
Dinner: Rice with cauliflower and egg
Friday:
Breakfast: Pudding with chia seeds and berries
Lunch: Frittata with noodles and zucchini
Dinner: Steak with mushrooms and spinach
Saturday:
Breakfast: Keto pancake
Lunch: Spinach and herring salad
Dinner: Tomato soup balls
Sunday:
Breakfast: Green smoothie
Lunch: Keto pizza with cream cheese, mozzarella and dried herbs
Dinner: Meatballs and white beans
Exactly when you will reach a state of ketosis depends mainly on the rate of metabolism of sugars during the first days of the diet. It is quite normal for each person to have a different amount of fats and sugars in the blood and liver. In some people, the process starts in one day, and in others in two or three days.
Before starting our weekly plan, you should know that you may have some difficulties. These, of course, are nothing compared to the end result, which we know you'll love.
In some people, the instinctive desire for sugars is too strong and they give up. But even if you don't, we don't recommend that you follow a keto diet all the time. It is more of a temporary fix than a lifelong diet plan.
Let your body adjust to the keto diet and don't look at the scale every day. This can only motivate you to make bad decisions about your diet. Diet works differently for each person and weight can vary. However, this is not an indicator of whether you will be satisfied in the end.
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