Lose fat, eating fat? Well yes, this way of eating has become quite famous these days. Here are the best keto diet examples for those who want to give it a try.
The keto diet , also known as the ketogenic diet , is a type of diet that seeks to minimize carbohydrates and foods rich in sugars, betting on proteins and fats.
In it, the plate must be free of carbohydrates such as: pasta, rice, flour, bread, and other similar ones, to replace them with meat, eggs, olive oil, avocado, and other sources of fat and protein.
7 Examples of keto diet to lose weight All delicious!
As we already told you, the keto diet examples that you will find below do not contain carbohydrate dishes, cereals, fruits (except some citrus fruits such as strawberries, blackberries, and blueberries), and sugary foods.
If they contain proteins and unsaturated fats , or what is the same, good fats.
1. Start the week!
Breakfast
Pumpkin Spice Keto Coffee (Instant Coffee + Pumpkin Spice + Butter), Lemon Water, and Cloud Bread (Baked Egg Whites with Bacon).
Lunch
Veal chop with cream and mushrooms + grated carrot with a teaspoon of walnut oil + wine.
Cena
Prawns au gratin with fresh cream and grated emmental cheese + sliced tomatoes drizzled with olive oil.
2. The day after
Breakfast
A cup of coconut yogurt with pure cocoa and hazelnuts + lemon water.
Lunch
Grilled filleted mackerel + creamy beetroot salad (dressed with Greek yogurt, cream or whipped fresh cheese) + lemon water.
Cena
A cup of mixed yogurt with strawberries + mushroom and salmon omelette, with tomato salad.
3. Midweek!
Breakfast
Avocado stuffed with cream cheese and nuts + lemon water + unsweetened coffee
Lunch dinner
2 beef steaks bathed in four cheese sauce, and accompanied by sautéed paprika strips with asparagus and olive oil + water.
afternoon/evening snack
1 roll of mozzarella cheese with ham + 1 cup of natural yogurt with chia seeds.
4. The weekend is coming…
Breakfast
½ cup raspberries + 2 fried eggs with butter and bacon + green tea
Lunch
Baked chicken thighs, seasoned with white wine, garlic, lemon and spices + Kale and cranberry salad.
Cena
Keto tuna and avocado salad + lemon and ginger infusion.
5. For a Friday
Breakfast
Keto Peanut Butter Pancakes + ½ Cup Blackberries + Green Tea
Lunch
Tuna sirloin burgers + romaine lettuce salad and cherry tomatoes + lemon water.
Cena
Boiled eggs stuffed with tuna and mayonnaise + coconut water.
6. For a weekend
Breakfast
Scrambled eggs with cheese + nuts + bulletproof coffee (instant coffee with butter and coconut oil) + lemon water.
Lunch
Keto ground beef and cheese stew + cauliflower tabbouleh with olive oil + wine.
Cena
Keto burger salad (ground beef, shredded cheddar cheese, lettuce, tomato, pickles, red onion, and dressing) + lemon water.
7. Another example
Breakfast
Fluffy omelette + 1/2 cup of Greek yogurt with blackberry and almonds + coconut water.
Snack (mid-morning)
Sugar-free sheet gelatin + 1 handful of nuts
Lunch dinner
Grilled salmon + avocado, bacon and goat cheese salad + lemon water.
Snack (late night)
6 strawberries chopped into pieces with milk cream + 1 tablespoon of chia seeds.
Advantages and Disadvantages of the keto diet
After having read some exquisite and nutritious examples of the keto diet, we cannot let you go without first knowing the main advantages and disadvantages of this type of diet.
to. Advantages
- By decreasing the intake of sugar and high glucose foods, the appetite decreases.
- Weightloss
- Reduces triglyceride and bad cholesterol levels .
- Improves mood and increases energy
- It is beneficial for people suffering from diabetes, as it lowers blood glucose levels.
b. Disadvantages Not for everyone!
- It does not provide greater amounts of vitamins, fiber and minerals, given the low intake of fruits and vegetables.
- The body could develop a resistance to insulin.
- In the long run it can lead to loss of muscle mass, or also, episodes of constipation.
Start the keto diet with a professional
Whenever we are going to change an eating plan , it is necessary to resort to a specialist who analyzes the requirements and needs of our body; this, before damaging our metabolism or intestinal health.
