Sample Ketogenic Diet Menu

keto diet for weight loss

The keto or low-carb diet was originally developed to treat children with epilepsy. Subsequently, athletes and bodybuilders started using it to improve muscle relief. Today, this method is used by many people to lose weight. After all, any supermarket can buy products that approximate a ketogenic diet menu.

the essence of the method

Generally, a person should consume protein, fat, and carbohydrates in a 40: 20: 40 ratio. According to the rules of the ketogenic diet, the balance of substances changes significantly. The amount of protein is reduced and carbohydrates are reduced to a minimum. With such a diet, the body is forced to learn how to break down fat in order to maintain its vital functions.

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

The reorganization of the body lasts for a few days. On the first day, the remaining carbohydrates are broken down. After another 48 hours, energy is drawn from glycogen stores in the muscles and liver. Only after that, the processing of the fat begins gradually.

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

  • headache;
  • dry mouth;
  • frequent urination;
  • Acetone odor in sweat, urine, saliva.

Therefore, ketogenic weight loss should strictly follow the diet plan, drink more water, and avoid eating glucose products.

diet food

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

  • Semi-finished products, fast food dishes;
  • Smoked fish, pickles, canned food;
  • Baked products made with white flour;
  • beans;
  • dessert;
  • peanut, soybean, corn oil;
  • Fruit, dried fruit.

Menus should not contain alcohol, carbonated beverages, skim milk and yogurt products.

ketogenic diet foods

Recommended product list:

  • boiled eggs;
  • fatty fish;
  • pork chops, fatty beef;
  • various vegetables;
  • hard cheeses, creamy cheddar, mozzarella;
  • walnuts, almonds, pumpkin seeds;
  • Cream, sour cream, curd.

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

Sample menu of the day

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


  • milk and egg omelet;
  • 2 pieces of ham;
  • cream sauce;
  • Sugar-free coffee.


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


  • salmon steak;
  • green salad with croutons and cheese;
  • rye bread;
  • black tea.

As a snack, you can use:

  • a handful of nuts;
  • strawberry cream;
  • 2 hard boiled eggs;
  • dark chocolate;
  • milkshake.

Sample menus must be approved by a dietitian. Your doctor will calculate the serving size and show you how to change the ingredients in your salad, helping you avoid side effects and notice weight loss results faster.

The benefits of a ketogenic diet

Nutritious foods that are rich in fat can allow you to lose weight without creating an intense hunger pang. Thanks to this, a person does not think about food when working, training and resting. He easily forgoes sugar and pastries and reduces the volume of dishes.

As the weight gradually normalizes, the dieter's skin remains elastic, does not sag and is not covered by wrinkles.

While on a ketogenic diet, blood sugar levels remain low. With the help of this nutrient, the development of diabetes can be prevented, even in people with a genetic predisposition to the disease.

Spiced Fried Chicken on the Ketogenic Diet

Disadvantages of the ketogenic diet

A sudden switch to a low-carb diet can be difficult for the body. An initial consultation with a dietitian is mandatory for those with:

  • high pressure;
  • Gastrointestinal diseases;
  • renal, hepatic insufficiency;
  • heart disease;
  • Late obesity.

Pregnant women, breastfeeding women, children, adolescents, and the elderly are prohibited from ketogenic diets.

Even perfectly healthy people often suffer from gut disorders when switching to a ketogenic diet. To avoid gastrointestinal problems, kefir drinks, sauerkraut, fresh vegetables must be included in the menu.

High concentrations of polyunsaturated fats in the diet increase the risk of cholesterol plaques blocking blood vessels.

By excluding carbohydrate products from the menu, the body is deprived of many valuable substances. Therefore, people who use the ketogenic diet to lose weight need to take a vitamin-mineral complex. Also, you will need to check your health regularly during your medical check-up.