The 7-day recipe of ketogenic diet, people's tastes are different, and their needs are different, which will lead to different diets. Moreover, many people are keen on dieting and losing weight, which leads many people to blindly follow suit. The following is a 7-day recipe about ketogenic diet.
Ketogenic diet 7-day recipe 1 Monday
Breakfast: bacon, eggs and tomatoes.
Lunch: chicken salad with olive oil and cheese.
Dinner: Salmon with buttered asparagus.
Tuesday
Breakfast: Eggs, tomatoes and fried eggs with cheese.
Lunch: almond milk, peanut butter, cocoa powder, stevia cocktail.
Dinner: meatballs and vegetables.
Wednesday
Breakfast: Ketogenic cocktail.
Lunch: avocado shrimp salad with olive oil.
Dinner: pork chop, broccoli, salad.
Thursday
Breakfast: an omelet made of avocado, pepper, onion and spices.
Lunch: a small amount of nuts, celery and guacamole.
Dinner: Chicken and vegetables with pesto and cream cheese.
Friday
Breakfast: Fried eggs with cheese and tomatoes.
Lunch: stuffed chicken.
Dinner: steak, eggs, mushrooms, salad.
Saturday
Breakfast: Fried eggs with ham and cheese, vegetables.
Lunch: ham, cheese slices and nuts.
Dinner: white fish, eggs and spinach.
Sunday
Breakfast: scrambled eggs with bacon and mushrooms.
Lunch: hamburgers, cheese and guacamole.
Dinner: steak with eggs and salad.
Healthy food suitable for snacks
If you are hungry between meals, it is suggested to add some snacks to your meal plan.
Meat or fish.
Cheese.
Some nuts.
Olive cheese.
1 2 boiled eggs.
Dark chocolate with 90% cocoa content.
A milkshake with almond milk, cocoa powder and walnut butter.
Full-fat yogurt with walnut butter and cocoa powder.
Cream strawberries.
If you are hungry between meals, please add snacks to your meal plan and you will find food suitable for healthy snacks.
Ketogenic diet 7-day recipe 2 precautions during ketogenic diet
There are many aspects that need attention in the process of ketogenic diet. Although you can eat meat, eggs and milk, sometimes you can't. For example, you can't eat potatoes, sweet potatoes or some staple foods such as rice and noodles, and you can't eat some beans. The control of carbohydrates is strict, and the daily intake of carbohydrates should not exceed 50 grams.
Ketogenic diet 7-day recipe
If you want to lose weight with ketogenic diet, then the diet control is still relatively strict. It is generally recommended that the first day's breakfast is fat-burning coffee, plus two fried eggs, but you can eat cream dinner packets or diced Chili chicken during Chinese food.
Eat avocado and almond cookies in the evening. For breakfast the next day, it is recommended to eat cheesecake or black coffee. You can eat brown rice tomatoes for lunch and almond milk at night. Basically, breakfast needs to be accompanied by fat-burning coffee, and you can't eat some snacks.
What do we know better about the precautions during ketogenic diet now? In addition to paying attention to the above matters, we should also pay attention to increasing exercise in daily life to better improve the ketone body level, and at the same time, we should also pay attention to ensuring adequate sleep, which has a very good effect on promoting weight loss.
Ketogenic diet for 7 days 3 1. What is a ketogenic diet? What is the diet structure?
In recent years, ketogenic diet has become popular. Many people on the Internet are taking ketogenic diet, and many people share their experiences of losing weight through ketogenic diet. Most people may just have heard of the ketogenic diet, but they don't know it. What exactly is a ketogenic diet and what are its benefits? What can I eat and what can I not eat on a ketogenic diet?
(1) What is a ketogenic diet?
Ketogenic diet originated from doctors in ancient Greece. At that time, due to the lack of drugs, people found that a compound called "ketone body" could be produced through "hunger", thus inhibiting abnormal brain discharge and treating epilepsy.
However, complete fasting is very difficult to implement, so later the birth ketone diet was developed to replace the fasting therapy of "hunger". However, with the development of medicine, drugs for the treatment of epilepsy appeared, so the ketogenic diet was no longer used, so this diet gradually fell behind until the rise of weight loss consciousness in 2 1 century, and the ketogenic diet returned to its peak because it helped to lose weight.
What is the principle of ketogenic diet?
The human body gives priority to sugar when using energy. When the sugar runs out, they use fat. If the fat is used up again, protein will use it for energy supply. Ketogenic diet is to limit the intake of sugar, increase the intake of lipids, and let lipids directly supply energy to produce ketone bodies, thus achieving the purpose of losing weight.
Therefore, the advantages of ketogenic diet at present are that it can regulate blood sugar, suppress appetite and lose weight. This is why ketogenic diet is also adopted by some diabetics and many obese people. But is it healthier to use ketogenic diet for a long time? There is not enough medical evidence to support this statement!
As we all know, obesity is a high-risk factor for many chronic diseases, so it is normal that the whole person's health will be better than obesity after losing weight with ketogenic diet in a short time. Generally, strict implementation of ketogenesis for about 2~3 weeks will obviously improve the body shape, but even if you continue to take ketogenesis diet, even as a long-term diet mode, will there be side effects? This part is unclear.
Remarks: Why are ketone bodies produced? Because ketone bodies are the products of fat combustion and metabolism, when the concentration of ketone bodies in blood is high, it means that the body is really using fat as an energy source.
(2) Who is the ketogenic diet suitable for? How to start?
If you decide to implement a ketogenic diet, you need to pay attention to two things before you start:
Consult a doctor or dietitian to fully understand your physical condition and situation.
Understand the types and energy distribution of food.
Let's take a look at the difference between the ketogenic diet and the general recommended diet ratio:
How to eat ketogenic diet? The secret of proportional balance
According to the ratio in the above table, combined with your daily calorie demand, you can calculate the amount of nutrients you need. The sugar intake method in ketogenic diet needs to limit the daily sugar intake to 25-50g, and the remaining calories are provided by protein and fat. Please refer to the second paragraph below for the actual ketogenic diet menu. )
For example, suppose a person weighing 70kg needs at least 2000 calories a day, and his nutrients can be calculated as follows:
Sugar (1 g =4 calories):
2000 * 5% = 100 kcal =25g sugar. Ketogenic diet needs the body to adapt slowly, so it is suggested to take a step-by-step approach at the beginning, starting with 50g sugar and then gradually reducing it to 25g sugar.
Protein (1 g =4 kcal):
Protein is special, because it is an important substance to maintain normal physiological function and muscle mass. Eating too little is not recommended. According to the suggestion, the body weight per kilogram is * 1~ 1.3g, so it is about 70g ~ 9 1g = 280 ~ 364 calories, accounting for about 15-20% of the total calories.
Fat (1 g =9 calories):
The remaining insufficient calories should be taken from fat. The calculation method is 2000- 100 calories candy -364 calories protein = 1536 calories (about equal to 170 grams of fat).