The 7-day recipe of ketogenic diet, different tastes and needs of people, will lead to different diets. In addition, many people are keen on dieting to lose weight, which leads many people to blindly follow suit. The following is a 7-day recipe about ketogenic diet.

Ketogenic diet 7-day recipe 1 Monday

Breakfast: bacon, eggs and tomatoes.

Lunch: chicken salad with olive oil and cheese.

Dinner: Salmon with buttered asparagus.

Tuesday

Breakfast: eggs and tomatoes with cheese and fried eggs.

Lunch: almond milk, peanut butter, cocoa powder and stevia cocktail.

Dinner: meatballs and vegetables.

Wednesday

Breakfast: Ketogenic cocktail.

Lunch: avocado shrimp salad with olive oil.

Dinner: pork chop, broccoli and salad.

Thursday

Breakfast: Avocado, pepper, onion and spice omelet.

Lunch: a small amount of nuts, celery and guacamole.

Dinner: Chicken and vegetables with pesto and cream cheese.

Friday

Breakfast: Fried eggs with cheese and tomatoes.

Lunch: stuffed chicken.

Dinner: steak, eggs, mushrooms, salad.

Saturday

Breakfast: ham and cheese fried eggs, vegetables.

Lunch: ham, cheese slices and nuts.

Dinner: white fish, eggs and spinach.

Sunday

Breakfast: scrambled eggs with bacon and mushrooms.

Lunch: hamburgers, cheese and guacamole.

Dinner: steak with eggs and salad.

Healthy food suitable as snacks

If you feel hungry between meals, it is recommended to include some snacks in your meal plan.

Meat or fish.

Cheese.

Some nuts.

Olive cheese.

1 to 2 boiled eggs.

Dark chocolate with 90% cocoa content.

Almond milk, cocoa powder and walnut butter milkshake.

Full-fat yogurt with walnut oil and cocoa powder.

Cream strawberries.

If you feel hungry between meals, please add snacks to your meal plan, and you will find food suitable for healthy snacks.

Ketogenic diet 7-day recipe 2 precautions during ketogenic diet

There are many aspects that should be paid attention to during ketogenic diet. Although you can eat meat, eggs and milk, sometimes you can't eat them. For example, you can't eat potatoes, sweet potatoes or some staple foods such as rice and noodles, and you can't eat some beans. The control of carbohydrates is strict, and the daily intake of carbohydrates should not exceed 50 grams.

Ketogenic diet 7-day recipe

If you want to use ketogenic diet to achieve the effect of losing weight, then the diet control is still relatively strict. Generally speaking, it is suggested that the first day's breakfast is fat-burning coffee, plus two fried eggs, but you can have a cream dinner bag or diced Chili chicken during Chinese food.

Eat avocado and almond cookies in the evening. For breakfast the next day, it is recommended to eat cheesecake or black coffee. You can eat brown rice and tomatoes for lunch and almond milk at night. Basically, breakfast needs to be accompanied by fat-burning coffee, and you can't eat some snacks.

Do we know more about the preventive measures during ketogenic diet now? Besides paying attention to the above matters, we must also pay attention to increasing exercise in daily life to better improve ketone body level, and also pay attention to ensuring adequate sleep, which has a very good effect on promoting weight loss.

Ketogenic diet for 7 days 3 1. What is a ketogenic diet? What is the diet structure?

In recent years, ketogenic diet has become popular. Many people on the internet are on a ketogenic diet, and many people share their experiences of losing weight through ketogenic diet. Most people may have just heard of the ketogenic diet, but they don't know it. What is the ketogenic diet and what are its advantages? What can I eat and what can I not eat in a ketogenic diet?

(1) What is a ketogenic diet?

Ketogenic diet originated from doctors in ancient Greece. At that time, due to the lack of drugs, it was found that a compound called "ketone body" could be produced through "hunger", thereby inhibiting abnormal brain discharge and treating epilepsy.

However, complete fasting is very difficult to implement, so a ketogenic diet was later developed to replace the fasting therapy of "hunger". However, with the development of medicine, drugs for the treatment of epilepsy appeared, so the ketogenic diet was no longer used, so this diet gradually fell behind until the rise of weight loss consciousness in 2 1 century, and the ketogenic diet returned to its peak because it helped to lose weight.

What is the principle of ketogenic diet?

The human body will give priority to sugar when using energy. When the sugar runs out, they will use lipids. If the lipids are used up again, they will use protein to provide energy. Ketogenic diet is to limit the intake of sugar, increase the intake of lipids, and let lipids directly supply energy to produce ketone bodies, thus achieving the purpose of losing weight.

Therefore, the advantages of ketogenic diet at present are that it can regulate blood sugar, suppress appetite and lose weight. This is why ketogenic diet is also adopted by some diabetics and many obese people. However, will it be healthier to use ketogenic diet for a long time? There is not enough medical evidence to support this statement!

As we all know, obesity is a high-risk factor for many chronic diseases, so it is normal that the whole person's health will be better than that of obese people after losing weight with ketogenic diet in a short time. Generally, strict implementation of ketogenesis for about 2~3 weeks will obviously improve the body shape, but even if you continue to take ketogenesis diet, even as a long-term diet mode, will there be side effects? This part is unclear.

Remarks: Why are ketone bodies produced? Because ketone bodies are the products of fat burning and metabolism, when the concentration of ketone bodies in blood is high, it means that the body is really using fat as an energy source.

(2) Who is the ketogenic diet suitable for? How to start?

If you decide to implement a ketogenic diet, you need to pay attention to two things before you start:

Please consult a doctor or dietitian to fully understand your physical condition and situation.

Understand the types and energy distribution of food.

Let's take a look at the difference between the ketogenic diet and the general recommended diet ratio:

How to eat ketogenic diet? The secret of proportional balance

According to the ratio in the above table, combined with your daily calorie demand, you can calculate the amount of nutrients you need. The sugar intake method in ketogenic diet needs to limit the daily sugar intake to 25-50g, and the remaining calories are provided by protein and fat. Please refer to the second paragraph below for the actual way to eat the ketogenic diet menu. )

For example, suppose a person weighing 70 kilograms needs at least 2000 calories a day, and his nutritional composition can be calculated as follows:

Sugar (1 g =4 calories):

2000 * 5% = 100 kcal = 25 grams of sugar. Ketogenic diet needs the body to adapt slowly, so it is recommended to take a step-by-step approach in the initial stage, so you can start with 50g sugar and then gradually reduce it to 25g sugar.

Protein (1 g =4 kcal):

Protein is special, because it is an important substance to maintain normal physiological function and muscle mass. Eating too little is not recommended. According to the suggestion, the body weight per kilogram is * 1~ 1.3g, so it is about 70g to 9 1g=280~364 calories, accounting for about 15-20% of the total calories.

Fat (1 g =9 calories):

The remaining insufficient calories should be obtained from fat. The calculation method is 2000- 100 calories candy -364 calories protein = 1536 calories (about equal to 170 grams of fat).