Ketogenic diet: menu for 7 days.

In this article we explain the principle of a ketogenic diet and we give you several tips, advice and recipe ideas corresponding 100% to the ketogenic diet. We will give you recipes and meal ideas for each day of the week, as well as snacks to favor during a ketogenic diet.

What is the ketogenic diet?

A ketogenic or keto diet is a diet high in fat and low in carbohydrates (sugars) that causes the body to break down fat into molecules called ketones. Ketones circulate in the blood and become the primary source of energy for many cells in the body (thus replacing glucose). For nutrition, we will favor recipes and menus rich in lipids and proteins.

How does a ketogenic diet work?

When you eat less than 50 grams of carbohydrates per day, your body eventually runs out of fuel (blood sugar) that it can use quickly. It usually takes 3-4 days.

Then you'll start breaking down proteins and fats for energy, which can make you lose weight.

This is called ketosis. It's important to note that the ketogenic diet is often a short-term diet focused on weight loss rather than finding health benefits.

What are the benefits for your health?

A ketogenic diet is an effective way to lose weight and reduce disease risk factors.

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.

This diet may have benefits for a wide variety of different health conditions. It can improve risk factors such as body fat, HDL (good) cholesterol levels, blood pressure and blood sugar levels for example.

What foods should you avoid on a ketogenic diet?

Here is a list of foods to exclude from your diet as much as possible:

• starchy foods such as bread, pasta, rice, couscous, corn, potatoes.
• Legumes (like peas, lentils, beans)
• Cereals, porridge, oatmeal and muesli.
• sugary foods like soda, candy, cookies, and cakes.
• Fruits that are too sweet like mango, bananas or grapes. Choose small portions of fruit like strawberries or berries.
• Alcohol, wines and beers.
• Sugars and sweeteners such as honey, maple syrup, agave.
• Vegetables high in carbohydrates such as potatoes, sweet potatoes, carrots.
• Certain condiments and sauces such as barbecue sauce, honey mustard, teriyaki sauce, ketchup,

What foods are suitable for the ketogenic diet?

Here is a list of foods to favor:

• fat sources such as avocado, olives, nuts such as almonds, hazelnuts, nut butters, seeds such as chia, flax, sesame, walnut oil and all other type oils such as such as olive oil, coconut oil or avocado oil.
• protein sources such as beef, pork, lamb, chicken (dark meat if possible), salmon, sardines, eggs, cheese, cottage cheese.
• carbohydrate sources (in moderation) such as tomatoes, zucchini, eggplant, peppers, cucumbers, spinach, celery, broccoli, cauliflower, Brussels sprouts, strawberries, raspberries, rhubarb.

What does a ketogenic/keto menu look like for a week?

Whether it’s meats, green vegetables, salt, soup, coffee or milk… you don’t know what you can eat and put in your dishes to follow a ketogenic diet throughout the day? We are here to help you. Here is a list of products, dishes, meals or foods low in sugar and carbohydrates that you can eat on a ketogenic diet. This one-week program for breakfast , lunch and dinner will give you ideas and help you prepare your menus.

MONDAY KETO MENU

Breakfast. A bowl of cottage cheese with nuts.

Lunch. Poached eggs with bacon and salad.

Dinner . Smoked trout rolls with goat cheese and nuts with a little olive oil.

KETO TUESDAY MENU

Breakfast. A Keto Super Nuts bar.

Lunch. Quiche without dough easy to make in the oven: with eggs, cream, goat cheese, tomatoes, mushrooms, broccoli.

Dinner. Sardines in olive oil and salad.

KETOGENIC MENU FOR WEDNESDAY

Breakfast. Fried eggs with half an avocado and a little olive oil.

Lunch. Salmon and broccoli steak.

Dinner. Salad with nuts and roast pork or beef.

THURSDAY KETO MENU

Breakfast. Small frittata muffins with tomatoes, spinach, prosciutto, avocado oil, coconut flour.

Lunch. Sea bream in ceviche and grilled peppers.

Dinner. Casserole egg and bacon.

FRIDAY KETO MENU

Breakfast. A ketogenic granola with nuts, coconut, sunflower seeds, pumpkin seeds, and chia seeds, coconut oil and psyllium powder.

Lunch. Fish rillettes and salad.

Dinner. Beef carpaccio, avocado and tomato salad.

SATURDAY KETO MENU

Breakfast. An omelette with bacon and cheese.

Lunch. Keto stuffed peppers.

Dinner. Lamb chops and vegetables (broccoli, zucchini, cauliflower)

SUNDAY KETO MENU

Breakfast. Crepes or pancakes with almond powder or coconut flour with butter for example, and a cup of coffee.

Lunch. Egg pancake, parmesan, spinach.

Dinner. Cheese and asparagus soufflé.

What are the snacks to favor during a ketogenic diet?

If you feel hungry between your meals, here are some snacks suitable for the ketogenic diet:

• OUR Super nuts snack.
• Fatty meat or fish
• Cheese
• A handful of nuts or seeds
• A handful of olives
• One or two hard-boiled eggs
• A suitable snack bar
• 90% dark chocolate
• Full-fat Greek yogurt mixed with nut butter and cocoa powder
• Pepper
• Guacamole
• Strawberries and plain white cheese

Summary

The ketogenic diet requires a diet low in carbohydrates and high in fat.

It's easy to create keto recipes and meals like the above to improve your health and promote fat loss. Planning your meals and menus for the week in advance can also be beneficial and can help you save time throughout your week. You can seek advice from a health professional and a nutritionist to help you with your ketogenic diet.