Ketogenic Diet Menu

NutriNeat Staff Oct 8, 2018
Ketosis or ketogenic diet is an exclusively no-carbohydrate diet menu which aids fast weight loss. Go through the ketogenic diet menu if you are searching for diet plans to lose weight.
A ketogenic diet is mostly preferred by people wanting to lose weight. A diet with low carbohydrates, adequate protein, and high fat contents is considered a ketogenic diet. The basic idea behind such a diet is to cut down on calories and sugar that has been ingested by the body.
There are a variety of foods that can help you lose weight, but great care should be taken while you go in for such diets. It is always recommended to consult a physician or dietitian when you opt for any diet. This diet plan has been widely used to treat the chronic neurological disorder epilepsy, characterized by recurrent seizures.

The Menu

The diet menu consists of adequate protein food, no-carbohydrate foods, low-carbohydrate foods, and vegetables/salads.

Adequate Protein Foods (animal protein)

Protein is much required by the body for growth and repair. It is important to have adequate proteins when a person follows the ketogenic diet.
Some of the foods which have sufficient protein and should be included in the diet are: steak, bacon, mutton, fish, veal, ham, chicken, eggs, pork, lamb, turkey, cheese, and all meats (except meat loaf).

No-carbohydrate Foods

Foods that have no carbohydrates in them act as the best source of ketogenic food. These include:
Meat: chicken, duck, steak, roast beef, hamburger, fillet, bacon, and ham.
Eggs: Boiled eggs most preferred.
All types of fish that includes tuna, salmon, trout, halibut, and shrimp.
Cheese, butter, and suet.

Low-carbohydrate Foods

These foods have low carbohydrates and are often recommended while going in for a ketogenic diet. Some of the foods are:
spinach, lettuce, beet greens, cabbage, cauliflower, asparagus, olives, mustard greens, bok choy, mushroom, cucumber, celery, green beans, Brussels sprouts, Buffalo wings, broccoli, onion, nuts, flax seed, radish, pastrami, hotdog, sausages, Swiss chard, shallots, ribs, liverwurst, water chestnut, oyster, abalone, protein powder, chives and sugar free jello.

Vegetables/Salads

Vegetables and salads are always quite helpful in reducing weight. Alongside, they provide the body with the nutrients that are required in the absence of carbohydrates.
The vegetables that are suggested in a ketogenic diet include: peas, onions, silver beet, Brussels sprouts, cauliflower, walnuts, squash, zucchini, lettuce, tomatoes, celery, pumpkin seeds, cucumbers, red and green peppers, beans, mushrooms, sunflower seeds, broccoli, carrots, parsley, and pine nuts.

Foods to Avoid

There are a few varieties of food to be avoided if you want to lose weight. They have different levels of carbohydrates and destroy the purpose of following a ketogenic diet. These include: rice, milk, potatoes, pumpkin, corn, fruits, chocolates, bread and bread products, pasta, sugar and sugar products, cottage cheese, cereal (oats, wheat) and grains.

The Diet Process

Being a high fat diet, cooking can be done in oil. The basic idea of a ketogenic diet is to maintain the 4:1 ratio of fat to protein and carbohydrates.

Breakfast

You can start your day with the following variety of food. Breakfast includes bacon, along with eggs, ham and cheese. You can also opt for handmade pancakes, using macadamia nuts in place of flour.
The cakes can be topped with high amounts of cream and butter. You can also have sausages, but take care not to have sugar in them.

Lunch

Lunch can include chicken (with skin) or a whole duck breast, along with steamed spinach or broccoli. Leafy green salad should be accompanied with the chicken. Another great option is steak with cheese.

Dinner

As for dinner, you can have steak with cheese, along with green leafy salad or a hamburger made with high fat chopped meat. You can also have a fish item along with the leafy salad, served with bok choy.

Snacks

The interval between the meals can be supported with snacks that can include peanut butter balls, keto yogurt or custard, celery filled with cream cheese, a lettuce sandwich, and also olives mixed with cheese.
You can also spice up your menu by replacing the food items with the mentioned variety in the low and no-carbohydrate menu.

Important Points

  • It is advisable to have one portion of fresh animal protein and one portion of vegetables or salads (one and a half cup) during each meal.
  • The diet should be supported with vitamin supplements such as calcium and B complex vitamins, so that anemia or any related condition is avoided.
  • Water or any other fluids should be included with all the meals.
  • It's recommended to have smaller meals after every 3 - 4 hours.
  • Meals have to go with regular cardio exercises and workouts.
  • In addition to all this, adequate sleep is a prerequisite, since it helps freshen the body as well the mind.

The Side Effects

The ketogenic diet is also reported to have adverse effects on the body. Some of the most common outcomes are:
  • High cholesterol levels
  • Menstrual irregularities
  • Constipation
  • Raised levels of lipids in the blood
  • Hypoglycemia
  • Kidney stones
Always consult a doctor or dietitian before you begin your dieting. Ketogenic diet food is usually taken for quick weight loss. The side effects increase when the dieting is for a longer duration. But the diet is quite useful in treating refractory epilepsy in children. It helps in seizure control, without the use of large doses of anticonvulsant drugs.