What should you eat on the ketogenic diet? Of this type of diet we know that it is a diet with which one should not joke. It is very demanding and we should always consult a dietician or nutritionist first.
Especially in the event that we are subject to delicate physical and health conditions. For the ketogenic diet it is very important to reduce the number of calories consumed and that we take from carbohydrates, with the aim of replacing the latter with fats.
Burning fat to push the body to obtain energy is the purpose of the ketogenic diet, but it is not easy to start or continue. Unless you know what you’re doing
And as you can imagine, all major sources of carbohydrates are eliminated with the ketogenic diet. No bread, no pasta, no cereals, no rice, no legumes and no fizzy drinks. Instead, fruit should be taken in moderation.
Ketogenic diet, what to eat
There is a relationship with the keto diet to be respected as follows:
- grassi 75%;
- protein 20%;
- carbohydrates 5%.
There is however a minimum intake of carbohydrates. Below is the food scheme to keep as a point of reference. For snacks and snacks, we eat 30 grams of dried fruit every day. While lemon juice, spices, aromatic herbs and a little extra virgin olive oil will be the dressing for each dish.
Monday
Breakfast: Whole yogurt (2 jars), small sandwich with cooked ham.
Lunch: cod, roasted aubergines (about 300 grams), 1 small apple.
Dinner: chicken (200 g), salad, 1 small fruit.
Tuesday
Breakfast: whole cow’s milk (a cup about 200 ml), 1 slice of bread with butter.
Lunch: pork chop (200 g), zucchini (300 g), 1 small fruit.
Dinner: turkey (250g) mixed salad with tomatoes, small fruit.
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What to eat in the middle of the week
Wednesday
Breakfast: whole milk and bowl of red fruits.
Lunch: prawns (250 g), spinach, small fruit.
Dinner: omelette, radicchio, small fruit.
Thursday
Breakfast: whole yogurt with muesli dried fruit.
Lunch: tomato salad (200 grams), ricotta cheese (about 150 grams), fruit.
Dinner: sea bream, lettuce, fruit.
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What to eat on the weekend
Friday
Breakfast: Chia Seed Pudding (1 portion).
Lunch: octopus salad, artichokes, fruit.
Dinner: baked fish, sweet and sour chard, extra virgin olive oil, fruit.
Saturday
Breakfast: whole milk and 2 biscuits.
Lunch: beef steak, mushrooms, fruit.
Dinner: escalopes with lemon, sautéed broccoli, fruit.
Sunday
Breakfast: whole yoghurt with fresh red fruits.
Lunch: veal loin with mushrooms, fruit.
Dinner: salmon, cauliflower, fruit.
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We follow this diet for a maximum of one week, then we regularly consult the indications of a dietician or nutritionist. It is very important to be followed by an expert and prevent yourself from being faced with possible consequences that are also important for your health. So never do it yourself, with any kind of diet.