Following a step-by-step ketogenic diet does not require you
to have a guide to menus, foods, and daily amounts. First of all, you need to
know its basic rules. If you plan to start a ketogenic diet, you need to know
which foods are allowed and which are prohibited. Marketingmediaweb
Of course, it is recommended that when starting a beginner
keto diet be strict with your adherence to really get the results you want.
Doing it halfway will not do you any good. Combine this with a healthy
lifestyle and exercise for better results in less time.
Key principles for those considering starting a ketogenic
diet
Knowing what foods are
allowed is key to knowing how to start the ketogenic diet. This is based mainly
on the consumption of proteins from meat, fish or seafood and fats of
nutritional quality.
Knowing what foods
are prohibited, essential to know how to start the ketogenic diet. Starches,
grains, starches, or sugars are not allowed on this ketogenic diet. Divinebeautytips
Carbohydrate intake is limited on a beginner's ketogenic
diet. It is recommended as an ideal goal that the consumption of these does not
exceed 20 grams per day. And in no case does it exceed 50 grams per day.
About 5% of the
energy in your diet should come from carbohydrates.
Between 15 and 25% of
the energy in the ketogenic diet should come from protein.
75% of the food
intake of the ketogenic diet should come from nutrition-grade fats.
Avoid alcohol and
sugar-free diet foods.
Good fats like olive
oil, oily nuts, or butter are allowed. Avoid consuming margarines.
Following a ketogenic diet does not have to last a
lifetime
Always keep in mind that a ketogenic diet for beginners
shouldn't last for several weeks. It's about accepting this as a boost for the
body to start burning fat and losing weight effectively.
But this is not a suitable food for life. Then, you must
adopt a healthy, balanced diet adapted to your caloric expenditure to maintain
the results obtained and enjoy a healthy weight in the long term.
Ketogenic diet menus for beginners
If you're wondering how to follow a ketogenic diet
step-by-step, these sample daily menus will get you started without having to
do the math. Items 1 to 5 correspond, in that order, to breakfast, noon tea,
noon meal, afternoon tea, and dinner.
Ketogenic Diet Monday for Beginners
keto-moon diet
Unsweetened tea and grilled eggs with ham.
Half a dozen
hazelnuts
Chicken fillets
stuffed with mozzarella salad and peppers dressed with olive oil.
Infusion without
sugar and a handful of raspberries.
Avocado with salmon.
Tuesday, step-by-step ketogenic diet
Diet-keto-tuesday
Unsweetened coffee
with cream and a handful of walnuts.
Six strawberries.
Cucumber salad with
smoked salmon. Lamb Chops.
Infusion without
sugar and portion of cream cheese.
Asparagus in
hollandaise sauce. Roasted mackerel.
Ketogenic diet Wednesday
Wednesday-keto-keto-diet
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Infusion without
sugar and tortilla with cheese and fresh herbs.
A handful of
sunflower and pumpkin seeds.
Spinach cream. Baked
pork belly.
Natural unsweetened
yogurt with a handful of blueberries and six almonds.
Nice roasted belly
with mushrooms.
Ketogenic diet Thursday
ketogenic-diet-thursday
A handful of berries
with sour cream and flax seeds.
Half a dozen nuts and
a sugar-free infusion.
Tomato salad with
black olives, mozzarella and basil. Grilled sardines.
Infusion without
sugar and Greek yogurt without sugar with pistachios.
Cod omelette. Portion
of brie cheese with pink pepper.
Keto Diet Fridays for Beginners
ketogenic-diet-friday
hard-boiled eggs with
homemade greek yogurt sauce and herbs.
Infusion without
sugar and a handful of hazelnuts.
Roasted zucchini
stuffed with lamb, with cheese and gratin.
Four strawberries
with chia seeds. Unsweetened coffee with cream and cinnamon powder.
Roasted peppers with
black olives and fresh grilled or roasted anchovies.
Starting the ketogenic diet on Saturday
ketogenic-diet-saturday
Infusion without
sugar. Avocado with black and white sesame.
A handful of roasted
peanuts.
Duck confit with
grilled mushrooms.
Cheese with ham.
Shrimp omelete.
Melted goat cheese with thyme, pepper and rosemary.
Sunday ketogenic diet step by step
Sunday keto diet
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Unsweetened coffee
with cream and cinnamon powder.
