Low carb diet plan

Low carb diet plan: Not sure what to cook on a low carb diet plan, Ketogenic Diet? There are many weekly menus for the ketogenic diet that you can follow. Especially since diets of this style can incorporate many foods that you may not have considered.

The diet will no longer be a synonym for insipid if you know how to combine all the nutrients in the best way to make a daily menu.

In any of its variants, during the first days it consists of the same lines. Consider then that the first ten days described here will serve you well. You will see that from the second term you will start to vary your diet.

It is important that the menus are well incorporated to avoid taking any type of front or back derailment. In addition, if possible, choose organic products.

In these 10 days following a Ketogenic Diet Menu Plan, it is likely that you may have difficulties in the first 24 hours, but on the third day it is common that you feel very good.

Importantly, during the first days of this type of diet there are people who may suffer from headaches and / or stomach pain. This happens because of the lack of carbohydrates in your body; it is also possible that you feel bad because your muscles can retain water. In order to make it easier for you we propose a series of menus:

What can I eat on a ketogenic diet?

 

Menu for the Ketogenic Diet
Menu for the Ketogenic Diet

Considerations when doing the ketogenic diet

It is important to know that when doing a ketogenic diet the body begins to work in a different way.

Consider then that your body may begin to feel fatigued, although this does not necessarily mean that you are hungry, since fat is a better source of nutrient than carbohydrates.

3 Ketogenic diet menus

Day 1-10

In this phase of the ketogenic diet, the weekly menu of these 10 days will not allow you to eat bread, tortillas, milk, alcoholic beverages, fruits, potatoes, sweet potatoes or sweets.

For breakfast

This week at breakfast you are allowed to eat:

  • Eggs, omelettes, omelet. You can fill it with spinach, ham and cheese of any kind.
  • Your preference.
  • If you want you can make bacon.
  • Includes low-fat yogurt.

For lunch

  • Meat of any kind.
  • Salad only of lettuce and legumes such as chard or chicory.
  • Dressings of your choice. The most recommended are mustard and mayonnaise.

Afternoon snack

  • Consider low-fat yogurt as a snack.
  • Cheese or ham of your choice.
  • You can have a cup of tea if you like.

For dinner

  • You can eat some kind of meat.
  • Eggs.
  • Light gelatin.

Day 11 to 20

For these days, you can incorporate fruits into your diet. Remember that they will only be fruits, the intake of sweets or sugars is not valid. In addition to this, you can incorporate some vegetables and protein foods:

Breakfasts

  • Natural apple juice or unsweetened applesauce.
  • Scrambled eggs.
  • Omelet.
  • Sausages.
  • Cheese and ham.
  • Peach juice.

Lunches

  • Chicken in honey sauce with sesame and seaweed salad.
  • Unsweetened melon juice.
  • Fish in other sauce with steamed vegetables.

Dinner

  • Ham and cheese tray.
  • Fruit bowl.
  • Jelly.

Day 21 to 30

During this phase you can incorporate the intake of whole wheat flours as well as brown rice. In addition to this, you can consider some sweets that are low in sugar.

Breakfast

  • Whole wheat bread with ham and cheese.
  • Whole wheat omelette with green vegetables.
  • Unsweetened green tea or fruit juice.

Lunch

  • Consider stewed meat with brown rice and green vegetable salad.
  • Natural juice and without sugar.
  • A fruit.
  • Whole wheat pasta with bolognese sauce and cheese.

Afternoon snack

  • Rice crackers with cheese dressing.
  • Nuts.
  • Light gelatin.

Dinner

  • Whole grain tortillas with meat and dressings.
  • Skimmed yogurt.
  • Cereal with skim milk.

As you can see, on the ketogenic diet there are many weekly menus that you can fully consider and follow. Then consider the one you like the most and try it one day on the diet.

Keto diet menu for a week

To adhere to the keto diet, you need to follow a daily meal plan to distribute your food well. Here you will see some menus (for the week) that will help you gain weight:

First menu
Food Food
Breakfast 2 scrambled eggs, with a glass of water.
Midmorning Natural yogurt.
Afternoon 120 grams of meat, with a cabbage salad.
Afternoon snack 15 units of peanuts.
Dinner 2 pieces of pork chops.
 Second menu
Food Food
Breakfast Mushroom with cheese.
Midmorning A yogurt.
Afternoon A chicken salad, with cucumber slices and a cup of tea.
Afternoon snack A piece of 80 grams of grilled chicken.
Dinner A smoked salmon, with lettuce and broccoli garnished with olive oil.
 Third menu
Food Food
Breakfast Fried Serrano ham, with cheddar cheese and Parmesan cheese and avocado with olive oil. And a cup of black coffee.
Midmorning 7 Units of peanuts.
Afternoon A baked marlin, with broccoli gratin with Parmesan cheese and olive oil.
Afternoon snack A cup of cream, with some berry.
Dinner Chicken thighs a la broster, with a coleslaw, with a touch of lemon and a glass of water.
 Fourth menu
Food Food
Breakfast A dash of white cheese, with 1 boiled egg and coffee with milk.
Midmorning A piece of cheddar cheese.
Afternoon Boiled rabbit, with chard and spinach with mustard and a glass of water.
Afternoon snack A yogurt.
Dinner Pizza with yellow cheese, cheddar cheese, mozzarella cheese, ham, bacon and mushrooms with a glass of water.
 Fifth menu
Food Food
Breakfast Scrambled eggs, with grated cheese and a hot tea.
Midmorning 10 Units of peanuts.
Afternoon Fried cheese, with mushrooms and peanut butter and a glass of water.
Afternoon snack A dried fruit yogurt.
Dinner Boiled lamb, with paisa cheese and slices of tomato and cucumber. And also a cup of tea.
 Sixth menu
Food Food
Breakfast 1 Package of crackers, with fried cheese and garlic butter, along with a cup of coffee.
Midmorning A cup of coffee with a piece of white cheese.
Afternoon Ground beef, with green cabbage, butter, onion, vinegar, and chili. With a cup of tea.
Afternoon snack 8 Units of peanuts.
Dinner 1 Grilled chicken, with smoked ham, cream cheese and cheddar cheese with a little black pepper. All this accompanied by a glass of wine.
Seventh menu
Food Food
Breakfast An omelet, with chopped tomato and garlic sauce. Accompanied by a coffee with milk.
Midmorning Avocados with grated cheese.
Afternoon Fried chicken breasts, with butter or olive oil, with a little pepper. Accompanied by avocado and chopped paprika.
Afternoon snack A piece of cheddar cheese.
Dinner Ground beef, with 2 jalapeños, mayonnaise and cheddar cheese, accompanied by avocados dressed with olive oil.

 

low carb diet plan, KetosDiets