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Ketogenic diet 1 week diet plan

Precautions for ketogenic diets you should know first

  • Strict dietary restrictions

It is a ketogenic diet that can be expected to have a tremendous effect if you follow the rules of dietary style and exercise moderately, but the most important thing to note is that although you should not eat it, the point that “dietary restrictions are strict” starts. You have to understand it from the front.

If you have to manage your own meals, be careful when eating out with your friends.

There are many people who start the ketogenic diet but it takes time for it to take effect. It depends on your constitution, but it seems that many long-term people improve their constitution by taking a keto diet for about 1 to 3 months → lose weight.

It is recommended that you plan carefully, such as timing, when starting a ketogenic diet.

  • Some people are more effective and some are not.

As mentioned earlier, the ketogenic diet is effective for some people and difficult for others.

It is important to review your constitution and exercise habits before starting a ketogenic diet. Even though I started with much effort, I can’t expect any effect just because I restricted my diet to the dark clouds.

On the contrary, it can be said that outstanding effects can be expected by practising the ketogenic diet in combination with constitution and exercise. In particular, you can expect a higher effect if you practice it in combination with the keto diet, jogging, long-distance walking, aerobic exercise such as cycling, and muscle training to increase muscle mass.

As mentioned earlier, the ketogenic diet has strict dietary restrictions. It may be difficult until you get used to it, but once you get the hang of it, you can continue to have fun!

  • Recommended foods for ketogenic diet

Food
MeatChicken, pork, beef, mutton, bacon, ham, turkey, sausage
Fish / seafoodSalmon, Thai, Tara, Tuna Clams, Oysters, Lobsters, Crabs, Scallops, Mussels
Other proteinsegg
VegetablesCauliflower, cabbage, avocado, broccoli, zucchini, peppers, eggplant, tomato, asparagus, cucumber, onion, spinach, lettuce, pods, olives, etc.
OilButter, coconut oil, olive oil, ghee, lard, avocado oil, mayonnaise
Dairy productsFresh cream, cheese, cream cheese, sour cream
NutsAlmonds, peanuts, peanut butter, almond butter, macadamia nuts, pecan nuts, hazelnuts, walnuts,
DrinkWater, unsweetened tea, black coffee, whiskey, dry wine, champagne
OtherSpices, artificial sweeteners (small amount of stevia and sucralose)
  • Ketogenic diet NG food

Food
fruitsApples, bananas, oranges, grapes, squid, peaches, melons, pineapples, cherries, pears, lemons, limes, apricots, grapefruits, kiwis, plums, strawberries, mangoes, papayas, dates, raisins.
VegetablesRoot vegetables (potatoes, carrots, etc.)
grainWheat, rice, rye, oats, corn, quinoa, barley, millet, buckwheat, sprouted grains
SweetsChocolate, cakes, bread, ice cream, cookies, puddings, sugar-containing sweets in general
Refined foodCereals, bread, pasta, corn, oatmeal, crackers, pizza, popcorn, muesli
beansBeans, peas, chickpeas, lentils
drinkBeer, cider, sweet wine, sugared alcohol, juices, smoothies, sparkling drinks, sweetened tea and coffee
Dairy productsmilk
sweetenerSweet potato sugar, honey, maple syrup, agave nectar, Splenda, aspartame, sucralose, saccharin, glucose-fructose liquid sugar
oilCanola oil, soybean oil, grape seed oil, peanut oil, sesame oil, sunflower oil

 

No matter how harsh it may be, if you are a challenge-minded throne who says, “I don’t know until I try it!”.

  • Monday

Meal plan

  • Morning

Bacon, eggs, tomatoes

  • Noon

Chicken salad with olive oil dressing and feta cheese

  • Night

Grilled asparagus and salmon with butter

  • Tuesday

Meal plan

  • Morning

Omelet with eggs, tomatoes, basil and goat cheese

  • Noon

Shake almond milk, peanut butter, cocoa powder and stevia (artificial sweetener)

  • Night

Meatballs, cheddar cheese and your favourite vegetables

  • Wednesday

Meal plan

  • Morning

Shake of coconut milk, strawberry, extra virgin coconut oil, non-sugar vanilla essence

  • Noon

Shrimp and tofu in olive oil dressing, avocado salad

  • Night

Pork chops with Parmesan cheese, salad

  • Thursday

Meal plan

  • Morning

Avocado omelette

  • Noon

Your favourite nuts, celery sticks (with guacamole and salsa sauce)

  • Night

Chicken with pesto sauce and cream cheese, your favourite vegetables

  • Friday

Meal plan

  • Morning

Ham and cheese omelette, your favourite vegetables

  • Noon

Ham, cheese and nuts

  • Night

Whitefish, eggs fried in extra virgin coconut oil and spinach Saturday

  • Saturday

Meal plan

  • Morning

Sugar-free yoghurt with peanut butter, cocoa powder and nuts

  • Noon

Extra virgin coconut oil stir-fried beef and your favourite vegetables

  • Night

Bacon hamburger (no grain)

  • Sunday

Meal plan

  • Morning

Fried egg with mushrooms and bacon

  • Noon

Burger (no grain)

  • Night

steak

  • Be beautiful with a ketogenic diet!

It’s true that beauty doesn’t happen in a day, and just because you’ve worked hard for a few days and restricted your diet doesn’t mean you can lose weight ideally. Even so, the author believes that beauty can always be obtained by adjusting the dietary style according to one’s the constitution and physical condition and combining exercise well.

The ketogenic diet is not an easy and easy dieting method, but if you are interested in it, you may be able to realize the results efficiently and in a short period of time by consulting with a specialized agency.

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