3-Day Example of Ketogenic Diet Menu

Example of Ketogenic Diet Menu

Ketogenic Diet Menu | Ketogenic Menu Ideas | Low Ketogenic Diet | Low Carb Ketogenic Diet Meal Plan

The Concept of Keto

Ketogenic Menu Ideas

“Keto” is short for either ketosis or ketogenic. The keto diet is designed for the body to attain and stay in the state of ketosis. When we eat mainly foods high in carbohydrates, our body burn the carbs for energy and this state is called “glycolysis”. We don’t want that. We’re aiming for ketosis. Ketosis is the state when your body is breaking down fats into ketones for our energy supply.

You see, when we are on a low-carb diet, there will be less to burn. As a result, the body will turn to your stored fats to burn, making your body a fat-burning machine.

A Diet for Fat-Lovers

Low Ketogenic Diet

An example of ketogenic diet is bacon and eggs fried in butter for breakfast; salmon fried in coconut oil and salad with sour cream dressing for lunch; and hamburger with creamy zucchini soup for dinner. Isn’t that mouth-watering?

Although it seems like “how in the world can I lose weight in a diet where a gazillion fats is recommended?” This is just a preview, an example of ketogenic diet that can be adapted for the rest of your life. As a result it will improved mental and physical activity, increased stamina, lowered risks of chronic diseases, and lowered levels of blood sugar, insulin and cholesterol. Reaping all these benefits while losing weight in the process.

Yes, fats galore is allowed and encouraged. However, you have to do it right. Not all fats are beneficial in attaining ketosis so read up.

What Foods to Eat

Saturated fats, Monounsaturated fats, Polyunsaturated fats and Medium-chain triglycerides (MCTs). While all the names can get overwhelming, these are just ordinary fats found in readily available foods and oils.

  • Saturated fats include red meat, eggs, butter and cream. Avocado is rich in monounsaturated fats. Polyunsaturated fats are found in fatty fish like salmon and trout while sources of MCTs include coconut and palm oils, and dairy products.
  • Pasture-raised and grass-fed meats, whole eggs, fatty and, wild-caught fish.
  • Nuts and seeds-almonds, macadamia nuts, flax seeds, and sunflower seeds.
  • Dark chocolate. Go for 70% cocoa.
  • Allowed sweeteners are pure stevia, xylitol, erythritol and inulin.
  • Water, black coffee, herbal teas, flavored seltzers.

What Foods to Avoid

  • Processed Polyunsaturated Fats – these are vegetable and seed oils that we use for cooking like corn and canola oils.
  • Food high in transfats like margarine and foods cooked with it.
  • Processed meats and seafood like your cold cuts and canned goods.
  • All fruits except avocado. I know, fruits are healthy. But most are high in sugar and carb. Low carb, remember?
  • Starchy veggies are to be avoided too. Examples are sweet potatoes, corn and beans.
  • High-carb nuts like pistachios and cashews.
  • Sugar, honey, high- fructose corn syrup and agave nectar.
  • Drinks with sugar added.

Here’s a 3-Day Example of a Ketogenic Diet Menu

Day 1
  • Low Carb Ketogenic Diet Meal Plan

    Breakfast – Scrambled eggs in butter, chives, cheese & black coffee

  • Lunch- salmon cooked in coconut cream with herbs.
  • Dinner- fried chicken and broccoli with sour cream dressing
Day 2
  • Breakfast – ham, mushrooms, and cheese omelet.
  • Lunch – bacon and poached eggs with sour cream
  • Dinner- sirloin steak with asparagus cooked in butter
Day 3
  • Breakfast- bacon, sausage and cream cheese.
  • Lunch- avocado & vegetable salad with feta cheese and pecans.
  • Dinner- ground beef cooked in ghee with cauliflower cream.

You’re on your way to your ideal weight and health goal. But, don’t just take my word for it. Rather adapt a keto diet menu and see for yourself. You’ll love the amazing results. The toughest part is sticking with it. But I believe in you. You can do it!

Ketogenic Diet Menu | Ketogenic Menu Ideas | Low Ketogenic Diet | Low Carb Ketogenic Diet Meal Plan

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