This article is for people who have doubts about what a ketogenic diet menu would look like.
Keep in mind that every body is different, and that once you lose weight you must adjust your diet to your new needs and goals.
Remember to keep your macronutrients at 70% fat, 25% protein and 5% carbohydrates. If you do a lot of sport you can raise a little carbohydrates (but remember that you will not lose so much weight if you increase more than 10% the percentage of carbohydrates).
Macronutrients are the amount of grams of fat, protein, and carbohydrates you should eat in a day. Use ketogenic diet calculator to calculate the macronutrients you eat in a day.
To define how many calories you occupy from carbohydrates first you need to know how many calories you occupy daily, use this calculator to know your daily calorie requirement: Click Here
For example, if I weigh 65 kg and have moderate activity, I would occupy 2528 calories per day.
For simplicity you can use ketogenic diet calculator.
Below is the explanation:
To lose weight you can only eat 5% carbohydrates.
1 gram of carbohydrates is 4 calories.
Take out 5% of your daily calorie requirement, then divide that by 4, and that's how many grams of carbohydrates you can eat a day.
Example: In a daily requirement of 2000 calories 5% would be 100 calories. 100 calories / 4 = 25 grams of carbohydrates per day.
For example, if you ate 100 grams of broccoli, that's 5.2 grams, which means you could eat 500 grams of broccoli a day.
A simple way to reach the high percentages of good fat that is involved in this diet and especially avoid constipation is to eat almonds. 1 cup of almonds has 45 grams of fat and 11 grams of fiber.
Breakfast
If you're going to eat carbohydrates, some people prefer to do it for breakfast. Remember not to eat fruits at breakfast because of the high amount of carbohydrates.
Option 1: Bacon Eggs
Option 2: Spinach Omelet with Sausage
Option 3: Protein shake mixed with two tablespoons of Coconut Oil.
Add 10 to 30 almonds to meet the fat goal and avoid constipation, depending on your weight.
Lunch
For the Lunch try to make it easy and fast. Accompany it with a spinach salad, as spinach has a lot of fiber, more than lettuce.
Option 1: Chicken breast salad with spinach and bacon. (Add 1 tablespoon of Extra Virgin Olive Oil)
Option 2: Meat with spinach and green sauce.
Option 3: Tilapia fish with garlic mojo, spinach and butter.
Dinner
Option 1: Tuna with jalapeños (The jalapeño is a medium-sized chili pepper), mixed with 2 tablespoons of coconut oil, with onion and lemon.
Option 2: Tilapia fish with green sauce and broccoli (4 tablespoons of dressing can be added to the vinaigrette or 2 tablespoons of olive oil).
Option 3: Italian sausage with green sauce
Desserts
Cucumber with chili powder
The most important thing to follow the ketogenic diet is to make it easy, simple and delicious.
Keep in mind that every body is different, and that once you lose weight you must adjust your diet to your new needs and goals.
Remember to keep your macronutrients at 70% fat, 25% protein and 5% carbohydrates. If you do a lot of sport you can raise a little carbohydrates (but remember that you will not lose so much weight if you increase more than 10% the percentage of carbohydrates).
How to calculate macronutrients in the ketogenic diet
How many calories do you take in daily?
For example, if I weigh 65 kg and have moderate activity, I would occupy 2528 calories per day.
How do you know how much 5% carbohydrates are?
Below is the explanation:
To lose weight you can only eat 5% carbohydrates.
1 gram of carbohydrates is 4 calories.
Take out 5% of your daily calorie requirement, then divide that by 4, and that's how many grams of carbohydrates you can eat a day.
Example: In a daily requirement of 2000 calories 5% would be 100 calories. 100 calories / 4 = 25 grams of carbohydrates per day.
For example, if you ate 100 grams of broccoli, that's 5.2 grams, which means you could eat 500 grams of broccoli a day.
A simple way to reach the high percentages of good fat that is involved in this diet and especially avoid constipation is to eat almonds. 1 cup of almonds has 45 grams of fat and 11 grams of fiber.
Ketogenic Diet Menu Example
Breakfast
If you're going to eat carbohydrates, some people prefer to do it for breakfast. Remember not to eat fruits at breakfast because of the high amount of carbohydrates.
Option 1: Bacon Eggs
Option 2: Spinach Omelet with Sausage
Option 3: Protein shake mixed with two tablespoons of Coconut Oil.
Add 10 to 30 almonds to meet the fat goal and avoid constipation, depending on your weight.
Lunch
For the Lunch try to make it easy and fast. Accompany it with a spinach salad, as spinach has a lot of fiber, more than lettuce.
Option 1: Chicken breast salad with spinach and bacon. (Add 1 tablespoon of Extra Virgin Olive Oil)
Option 2: Meat with spinach and green sauce.
Option 3: Tilapia fish with garlic mojo, spinach and butter.
Dinner
Option 1: Tuna with jalapeños (The jalapeño is a medium-sized chili pepper), mixed with 2 tablespoons of coconut oil, with onion and lemon.
Option 2: Tilapia fish with green sauce and broccoli (4 tablespoons of dressing can be added to the vinaigrette or 2 tablespoons of olive oil).
Option 3: Italian sausage with green sauce
Desserts
Cucumber with chili powder
The most important thing to follow the ketogenic diet is to make it easy, simple and delicious.
