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Sample menu of 3 days of the Ketogenic Diet:
In the menu of the ketogenic diet to lose weight, all foods
rich in sugars and carbohydrates such as rice, pasta, flour, bread and
chocolates should be eliminated, increasing the consumption of foods sources of
protein and fats such as meat, eggs, seeds , avocado and olive oil. In the case
of fruits, which contain carbohydrates, strawberries, blueberries, cherries and
blackberries should be consumed preferably, since their carbohydrate content is
lower.
This type of feeding can be followed for a maximum of 1 to 3
months, and in the so-called cyclical ketogenic diet it is possible to
alternate between 5 consecutive days of diet and 2 days of carbohydrate
feeding, facilitating menu compliance also on weekends.
The ketogenic diet stimulates weight loss by causing the
body to produce energy from the body's fat stores, rather than from
carbohydrates that come from the diet.
So to help lose weight, see below a 3-day sample menu of this diet:
Day 1
Breakfast: 2 fried eggs with butter and bacon + 1/2 cup
raspberries;
Morning snack: Sugar free foil jelly + 1 handful of dried
fruit;
Lunch / Dinner: 2 Beef steaks with four cheese sauce,
accompanied by asparagus with paprika strips sautéed in olive oil;
Afternoon snack: 1 plain yogurt with 1 tablespoon of chia
seeds + 1 mozzarella cheese roll with ham.
Day 2
Breakfast: Bulletproof Coffee (with butter and coconut oil)
+ turkey rolls accompanied by 1/2 sliced avocado and a handful of arugula;
Morning snack: 1 plain yogurt + 1 handful of walnuts;
Lunch / Dinner: Grilled salmon with mustard + green arugula
and cucumber salad accompanied by a mayonnaise dressing with garlic and 1
tablespoon of olive oil;
Afternoon snack: 6 strawberries, chopped into pieces with
milk cream + 1 tbsp of chia seeds.
Day 3
Breakfast: Omelette with pieces of ham + 2 slices of avocado ;
Morning snack: 1/2 avocado with 2 tablespoons of peanut
butter;
Lunch / Dinner: Chicken thighs with skin in white sauce
(prepared with milk cream) + Cauliflower salad with onion fried in olive oil or
coconut oil;
Afternoon snack: Avocado smoothie with chia seeds.
It is important to remember that this diet is
contraindicated for people over 65 years of age and in cases of kidney failure,
liver problems, cardiovascular diseases and use of cortisone medications. So it
is recommended that it be allowed by the doctor and accompanied by a
nutritionist. See the full list of foods allowed and prohibited on the keto diet.
