The ketogenic diet menu is planned to burn fat and taking control of the metabolism of the body. It is a plan that gives a versatile choice of delicious foods. It involves a tasty fulfilling diet that is based on meats, vegetables, nuts, beans, and healthy fats. The average intake of different nutrients in the daily diet should be:
- 1966 Calories
- 151g Fat
- 124g Protein
- 14.5g Net Carbs
Ketogenic Diet Menu and Tips For Control Metabolism
Ketogenic diet menu changes can also depend on the age, health, and occupation of the person. It must be kept in mind that the calorie deficit should not go above 15% to lose weight and more to gain muscle mass. One does not have to struggle for a keto diet. People have found great success with regular meals of low carbohydrates and high fat. The most important thing is calories intake when it comes to dieting. The ketogenic plan has no repetition of meals; there is enough choice of foods to choose from.
The ketogenic diet menu provides just enough protein for the repair and growth and right calories to maintain the weight according to height. The diet maintains a 4.1 ratio of fat to a combined amount of protein and carbohydrates. The diet excludes foods that are high in carbohydrates like starchy fruits and vegetables, bread, pasta, and sugar and adding foods rich in fat like butter and cream. It is an effective diet for the burning of fat and also as a treatment for some neurological conditions.
Ketogenic diet menu or ketogenic offers snacking on a handful of nuts, cheese cubes, celery sticks, low carb tortilla, and fresh fruits. pepperoni slices, baked snacks, hard-boiled eggs, and sausages.
You May Also Like: Printable Ketogenic Diet Food List (PDF)
Ketogenic Diet Menu Examples
The main thing to remember is to check the carbohydrate content that one eats especially of cheeses and sauces. Low-fat foods should be avoided because, after a low carb diet, fat is a must to give energy and prevent metabolism. Butter and oil in cooking should be used freely. It is seen that in low-fat alternatives the fat is replaced by carbohydrates. For a simple ketogenic menu example, you can click the green picture above. Also, you can get your 7-day ketogenic diet menu plan here: 7-day ketogenic diet plan
- Plenty of water should be taken black coffee is permitted.
- Frying should be done in non-hydrogenated oils ghee or coconut oil as they have a higher smoke point than other fats. This gives more essential fatty acids to the body.
- Proteins can be procured from whole eggs, meat, poultry products, bacon, and peanut butter. Raw and organic milk products are a good source of protein. Nuts and seeds are highly permitted in a ketogenic diet.
- Vegetables are the most important part of a healthy ketogenic diet.
There is no fixed Ketogenic diet menu. Anyone can make their own menu according to their foods and likings. One has just to keep in mind that one needs to lower the caloric intake, fat consumption, and carbohydrates.