ِA program for a week on a ketogenic diet food

ِA program for a week on a ketogenic diet food
A ketogenic diet food

Keto = cheese + cold meats every day?
From the start, we have been talking about fats, good fats, and lipids as the main source of food. So yes, the keto diet is mainly based on lipids, but not just any! If you eat only too fatty products (like cold meats, crisps, bacon…), there will be a negative impact on your health – even if in theory the state of ketosis is not affected if you consume good or “bad” fats.

So you have to differentiate between all fatty acids. Unsaturated fatty acids are the best sources of lipids for your ketogenic diet: avocado, fatty fish, nuts … While saturated fatty acids do not provide you with long-term nutritional values ​​(sausage, butter, cheese …), and can increase the risk of diabetes, or cardiovascular disease.

ketogenic diet food is not an open door to limitless fatty food. If you choose to start a ketogenic diet, know that you will need to follow a very healthy and balanced diet, based on natural products and good fats. To find out more about fatty acids in general, you will find all the information in our article.

The ketogenic diet and its effect on weight loss

Would the ketogenic diet have a positive impact on weight loss? Many claim it. The reason is simple: in a state of ketosis, the body uses our body’s fat reserves to produce ketones and thus use it as a source of energy. And these reserves are those from foods rich in fat, but also from our own fat mass.

With cardio training (running, cycling), the fat-burning effect would be even more significant. There have not yet been studies confirming this hypothesis but a sporting activity is always advised for an effective weight loss in the long term.

Our advice: you want to start a keto diet but do without carbohydrates is difficult? We have created a recipe for high protein pasta with 66% fewer carbohydrates than conventional pasta. Does it make your mouth water? It’s this way!

A special keto food program

Do you want to start a ketogenic diet, but don’t know where to start? We have prepared a small food program for a week to give you an idea of ​​healthy menus on a ketogenic diet.

Monday
Breakfast: scrambled eggs, grilled bacon, tomatoes
Snack: 1 handful of nuts (walnuts, macadamia nuts or pecans)
Lunch: chicken and green beans
Snack: celery and hummus branch
Dinner: salad (lettuce) with avocado, feta, nuts, and white chia seeds

Tuesday
Breakfast: avocado with egg and a little parsley, and bacon (optional)
Snack: whey protein shake or isotonic drink like our Cocowhey
Lunch: courgette spaghetti with house pesto and salmon
Snack: 1 spoon of unsweetened hazelnut spread or Peanut Butter
Dinner: salad with baby spinach, goat cheese, nuts and seeds

Wednesday
Breakfast: fried egg and Bulletproof Coffee
Snack: 1 handful of nuts (walnuts, macadamia nuts or pecans)
Lunch: green vegetables (broccoli, cabbage …) and hummus
Snack: green smoothie (spinach, cucumber, apple, mint, lime, water)
Dinner: lettuce, smoked salmon, lemon, avocado

Thursday
Breakfast: salmon and avocado
Snack: low-calorie protein shake, like our Shape Shake
Lunch: 3 hard-boiled eggs with spinach, nuts and a lemon zest
Snack: celery and hummus branch
Dinner: Chicken, zucchini and feta

Friday
Breakfast: green smoothie (spinach, 1/2 apple, cucumber, lime, 1 spoon of hazelnut spread)
Snack: 1 handful of nuts (walnuts, macadamia nuts or pecans)
Lunch: tuna steak with broccoli
Snack: low-calorie vegetable (celery, cucumber, radish, etc.)
Dinner: spinach with bacon and egg

Saturday
Breakfast: fried egg and Bulletproof Coffee
Snack: celery and hummus branch
Lunch: chicken and green beans
Snack: Whey shake mixed with water
Dinner: salad with baby spinach, goat cheese, nuts and seeds

Sunday
Breakfast: avocado with egg and a little parsley, and bacon (optional)
Snack: green smoothie (spinach, 1/2 apple, cucumber, lime, water)
Lunch: courgette spaghetti with house pesto and salmon
Snack: 1 handful of nuts (walnuts, macadamia nuts or pecans)
Dinner: Chicken, zucchini and feta cheese

Easy keto recipes

Whichever diet you choose, the important thing is to prepare gourmet dishes, which vary every day. Sure, you have favorite dishes that keep coming up on your plate – but the bottom line is not to eat the same thing every day. And to be able to vary, having recipe ideas is very practical!

For your ketogenic diet, we have put together our 5 favorite recipes, which are low in carbohydrates, easy to make, and delicious.

Hasselback chicken breasts
With only 3 grams of carbohydrates, this recipe is perfect for a great keto lunch. You can cook your chicken breasts in the oven or on the barbecue. Our Protein Flakes provide you with protein, crisp, and just the right amount of carbohydrates.

Low carb chocolate cheesecake

Is dessert your favorite time of the day? Even if sugar is to be avoided during a keto diet, we find you delicious recipes, even desserts! This cheesecake and chocolate cake recipe will knock you back. The best part is that this recipe contains 20 g of fat, 13 g of protein, and 4 g of carbohydrates per slice. Will you take the second part of it?

Spring omelet
We love the omelet, it’s a classic. For breakfast, lunch, dinner, the omelet is a simple and very nutritious dish. Indulge yourself with our low carb recipe. You can also add little nuts or smoked salmon to add good fatty acids.

Salted muffins
With only 2 grams of carbohydrates per muffin, we have this version! This recipe for salted and protein muffins is ideal for your aperitifs with friends, and in addition they are prepared in less than 30 min.

Meatballs
Yum! Meatballs remain a classic, even for the keto diet! This recipe contains only 15g of carbohydrates per serving and makes you a great lunch or dinner, with green beans or zucchini.
Are there any risks in following a ketogenic diet?
If you choose to follow a particular diet (ketogenic, low carb, Dukan, or other), there is always a risk that it becomes a unilateral diet and therefore unbalanced.

As you use fat, rather than carbohydrates, as your main source of energy, it is important to always make sure you have the right ingredients to make healthy meals. It is also necessary to ensure that your intake of vitamins and minerals is sufficient, via the vegetables and fruits that you consume or food supplements.

We cannot repeat it enough, limiting ourselves does not mean forbidding ourselves. Thus, your calorie deficit should not exceed 500 kcal/day.

Our advice regarding this diet is simple: if you are determined to change to this diet, as long as your diet is balanced and varied, this will not be a problem. Know, however, that a healthy and balanced diet with a 50/20/30 ratio will be just as effective in keeping you fit and providing you with all the nutrients you need.

The ketogenic diet and how it works: our conclusion
The ketogenic diet is the most extreme form of the low carb diet and can cause weight loss.
Fat-rich foods like salmon, avocado, nuts, or eggs are a big part of your keto diet. Foods rich in saturated fatty acids (cold meats, cheese, etc.) can also be eaten, but on a smaller scale.

Even with limited carbohydrate intake, try to vary the dishes as much as possible. It is important to maintain a varied and healthy diet.
Many vegetables and fruits are not suitable for the keto diet. We, therefore, advise you to prepare a fairly exhaustive list of foods authorized in the ketogenic diet in order to always have a daily intake of fruits and vegetables.

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