Example of a ketogenic diet menu

keto diet for weight loss

The ketonic or low-carb 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 bought in any supermarket.

The essence of the method

Normally, a person should consume proteins, fats and carbohydrates in a 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 minimized. With such a diet, the body is forced to learn how to break down fats to maintain its vital functions.

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

The restructuring of the body takes several days. On the first day, the remaining carbohydrates are divided. For another 48 hours, energy is drawn from the glycogen stores in the muscles and liver. And only after that, the processing of fats begins gradually.

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

  • heachache;
  • dry mouth;
  • frequent need to urinate;
  • the smell of acetone in sweat, urine, saliva.

Therefore, with ketogenic weight loss, it is necessary to strictly adhere to the diet plan, drink plenty of water and avoid snacking with glucose products.

Dietary food products

When compiling an approximate menu, completely exclude the following products from the diet:

  • semi-finished products, fast food dishes;
  • smoking of fish and meat, pickles, canned food;
  • bakery products based on white flour;
  • legumes;
  • sweet desserts;
  • peanut oil, soybean, corn;
  • fruit, dried fruit.

The menu must not contain alcohol, fizzy drinks, skim milk and sour milk products.

foods for the ketogenic diet

List of recommended products:

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

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

Sample menu for the day

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


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


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


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

As a snack you can use:

  • a handful of nuts;
  • Strawberry with cream;
  • 2 hard-boiled eggs;
  • dark chocolate;
  • milkshake.

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

Benefits of the ketogenic diet

Fatty nutritious food allows you to lose weight without an acute feeling of hunger. 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 is losing weight remains elastic, does not sag and is not covered with wrinkles.

During a ketogenic diet, blood glucose 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.

fried chicken with spices for the keto diet

Disadvantages of a ketogenic diet

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

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

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

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

A high concentration of polyunsaturated fats in the diet increases the risk of blockage 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 who lose weight on a ketogenic diet must take a vitamin-mineral complex. Also, you need to check your health regularly during a physical exam.