Example menus for a ketogenic diet

[Article updated on 19/09/2023]

Who says diet necessarily means not eating fat… However, there is an exception: the keto diet. I recommend it ! If you don’t know which keto menu to choose, I’ll give you examples and advice.

Before reading on

I’m not an expert in this field, but I am passionate about nutrition and health.

The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.

Consuming fat in order to lose weight: this is what the keto diet offers. One thing is certain: this diet will inevitably shake up your traditional eating habits. He is adored by some and singled out by others. The keto diet or ketogenic diet is a divisive diet that gets a lot of attention.

Many experts affirm that it is relevant to treat multiple illnesses, others advise against it because of its dangers and its overly restrictive nature. I will tell you more about this diet, its origin, its strengths and the dangers that a ketogenic diet can have. Macronutrients, state of ketosis (metabolic state during which the body will draw its energy from fats, via ketone bodies), weight loss or treatment for type 2 diabetes: you will know everything you need to know before to start a keto diet.

What is a keto diet?

The keto diet is characterized by a significant reduction in carbohydrate intake, a reasonable consumption of proteins as well as an increase in the absorption of lipids so that the latter are the major energy substrate of the body.

With the ketogenic diet, the body is in ketosis. This means that most of its cells, even those in the brain, use ketones. They come from the change of fatty acids, as the essence, instead of glucose. Food is the major element of the keto diet. The latter is not based only on the restriction. So, the alternatives are multiple and varied so that you won’t be able to fall for it.

After several days, the body enters a state of ketosis. Therefore, lipids become a major source of energy. This operating solution generates a release of fat. Thus, lasting weight loss occurs.

The ketogenic diet is a diet option that inverts the food pyramid. This involves significantly reducing carbohydrates (5%), using an average portion of proteins (25 to 30%) and consuming a substantial portion of lipids carefully chosen beforehand (65 to 70%). .

Ideas for 3 days of menus on a ketogenic diet

Are you running out of ideas for your keto diet menus? Here are some menus that I follow regularly!

Day 1: menus for the day

  • For the morning: green tea, lemon water, coconut yogurt with bitter cocoa and hazelnuts.
  • For lunch: green salad, cauliflower risotto with bacon and some oilseeds (walnuts, hazelnuts or even almonds).
  • And finally, for the evening: tomato salad, omelette with mushrooms and salmon, blueberry yogurt.

Day 2: menus for the day

  • For the morning: green tea, lemon water, avocado stuffed with cream cheese and nuts.
  • For lunch: fish and squash gratin, green salad and fromage blanc.
  • And finally, for the evening: beef carpaccio with hazelnut oil and parmesan, grilled vegetables and almonds.

Day 3: menus for the day

  • For the morning: green tea, lemon water, scrambled eggs with cheese and a few nuts.
  • For lunch: salmon tartare with avocado and sesame oil, green salad and yogurt.
  • And finally, for the evening: marinated beef salad with bean sprouts and lemongrass, fromage blanc, lemon and ginger infusion.

What are Keto foods?

What may seem surprising is that carbohydrates also come from sources other than pasta, potatoes and starchy foods. Indeed, you can find it in vegetables, legumes and fruits. Besides, in terms of quantity, I was rather surprised by the figures. It is also found in yogurt, corn and peanuts. Thus, the latter are prohibited in the ketogenic diet.

Food possible with the ketogenic diet

There are different versions of the ketogenic diet. There is also no universal list of foods that are always accepted. However, the list below already gives a relatively accurate idea of ​​what is “tolerated” and what is not.

Here is a list of possible foods on the ketogenic diet: butter, bacon, avocado, pork rind, pork and lamb, offal, poultry, eggs, cold meats, fatty fish, seafood, tofu, beef , animal fats from duck and pork, coconut and olive oils, pecans, almonds, seeds, dairy products with a lower lactose content, non-starchy vegetables and even berries and wild fruits.

As a reminder, in order to be in a state of ketosis, you must respect a particular ratio of macronutrients. The latter is made of 70 to 80% fat, 20 to 25% protein and 5 to 10% carbohydrates.

How to start a Keto diet?

The first step in starting a ketogenic diet is to get the right information about it. Now, I’m not telling you that it’s enough to find out what to eat and what to avoid to take advantage of this new option that helps you lose weight. Above all, it is essential to know why it is necessary to choose this new word of life and why your health is in the state it is in.

You should know that a diet low in carbohydrates, without processed products and abundant in fat is an integral part of our DNA. Since the beginning of time, humans have had a diet identical to that of the now “keto” diet, or ketogenic diet if you prefer.

With the ketogenic diet, fasting is an essential subject. The latter gave human beings the possibility of surviving through the centuries, while food was scarce. Fasting has also been promoted for thousands of years by different religions and doctors.

Many people are looking for a way to lose weight quickly. Most of the time, individuals who succeed, regain the weight lost only a short time later, and even more. This is the yo-yo effect. I know a lot of people who want to find a way out: that is to say, cheat on their diets and/or return to a “basic” diet following their weight loss. In any case, if you doubt the keto diet, do not hesitate to consult the testimonials on it. You will definitely be reassured!

Is the ketogenic diet dangerous?

Currently, little is known about the long-term consequences of a ketogenic diet. A sustainably unbalanced diet causes vitamin and mineral deficiencies and risks heart or metabolic problems. A state of continuous metabolic acidosis also leads to demineralization and a consequent danger of dehydration.

High percentages of ketone bodies can cause kidney failure, or even worse: brain edema. Ultimately, the physiological response to this type of diet is never the same depending on the person. Some would be more sensitive to a high sugar/fat ratio while others, for example individuals with a high insulin solidity threshold, obtain optimal results with a diet low in carbohydrates.

Can you lose weight on a keto diet?

When it comes to weight loss, it has been shown that the ketogenic diet is more relevant than a low-fat diet. Indeed, multiple recent studies have compared the ketogenic diet with diets low in fat or high in protein and moderately high in carbohydrates.

Not all bodies are the same. With a ketogenic diet, the weight you will lose will change depending on different aspects below.

Determining factors in weight loss

Discover all the essential aspects to lose weight with the keto diet.

Sglobal health

Ask yourself the right questions about this diet: Are you overweight? What is your energy threshold? Do you have thyroid problems? Are you insulin resistant or have other blood sugar concerns? Your overall health defines how quickly you lose weight. For example, if you have hormonal or metabolic problems, the mechanism may be slower than normal.

Body composition

How much body fat should you lose? What is your muscle mass? What is your BMI (obtained via body weight to height ratio)? If you are significantly overweight, you will undoubtedly achieve greater and faster weight loss when starting the diet.

Daily habits

Your exercises and eating habits impact your efforts to lose weight. How does your ketogenic meal plan materialize? Do you eat ketogenic foods such as coconut oil, avocado and MCT oil, or do you eat processed meats? Are you paying attention to hidden carbs? Do you exercise? The energy you use on a daily basis and the way you eat affect how efficiently your body consumes fat.

Duration individual adaptation

It takes time for the body to adapt to the use of fats and the time it takes to get there is linked to metabolism. For example, if you have followed a traditional diet and your adult body has never worked on ketones in the past, your adaptation time may be slightly longer. As a reminder, you will lose weight when your body is in a state of ketosis.

Proper preparation for your weight loss success

Before starting the adventure of ketogenic weight loss, it is essential to have the right foundations. Some people say that switching from a traditional high-carb diet to a paleo or lower-carb diet is enough to get into ketosis. However, this is not necessarily the case. It is essential to be sure that you are serving ketones instead of carbohydrates. Otherwise, you will not consume fat or lose weight.