Keto diet: diet, ways to create a menu

Ketogenic diet breakfast

If, among the whole list of trendy diets, you decide to try the keto diet, it would be logical to consider a possible diet and ways to create a menu.

When switching to a keto diet, you need to cut back on carbs in favor of protein, starchy veggies, and healthy fats.

This way of eating is necessary for the body to enter a state of ketosis, when body fats are the main source of energy. Instead of carbohydrates.

When you switch to this type of diet, your body will go into a state of ketosis within 1-3 days. In addition, this state can be entered during fasting (as we have already said) or when practicing low-calorie diets, when the daily calorie content of food does not exceed 600-800 kilocalories. Do not forget that all changes in the diet must be approved by specialists in order to avoid harm to health.

Potential risks and benefits of switching to a keto diet and an appropriate diet

There are three points that can be clearly defined as the benefits of such a diet. It is an aid in the treatment of type 2 diabetes, an aid in the treatment of epilepsy and weight loss. Prospective research by scientists shows that such a diet can improve the glycemic index and, in particular, the key indicator of blood biochemical analysis A1C. Measure your average blood sugar levels over the past two to three months. In this case, a decrease in drug intake is possible due to an improvement in these indicators.

But there is one "but". This is especially true for beginners using this diet. By increasing the amount of fats in the diet, there is always the danger of replacing them with semi-saturated fats, which contribute to an increase in high-density lipoproteins and, consequently, to an increase in the level of "bad" cholesterol in the blood. And this may not have the best effect on the state of the cardiovascular system. Pay attention to this. If you have any questions, consult your doctor.

The same goes for the complex treatment of epilepsy.

In terms of weight loss, the ketogenic diet allows you to reduce your weight in a short time. And indeed it is. During the first week you will notice progress in this direction. Your body will quickly start burning glycogen, the body's carbohydrate stores. And even in the initial stage, you will lose a lot of water.

But such a diet can be effective not only in the first week, but also for a long time. And as the scientists say, this comes with the plus point that the keto diet effectively suppresses hunger.

Restricting your diet can also be uncomfortable in terms of visiting public places or meeting acquaintances. This also needs to be taken into consideration.

What to consider when crafting a menu for a keto diet

If you have chosen such a dietary system, you need to be ready to radically change the parameters and proportions of your usual diet. About 60-80% of all calories will enter your body with fat. This means that you will consume meat, oils, fats and a very limited amount of starchy vegetables. This is very different from a simple low carb diet, as the keto diet consumes even less carbs.

The rest of the calories will come from protein - about 1 gram per kilogram of body weight. For example, a woman weighing 64 kg will need 64 grams of protein per day. As for carbs, it takes 20 to 50 grams of carbs per day to be in ketosis.

The most important thing to watch out for is when the body "expels" from ketosis. And to achieve this is simple: eat, for example, a small portion of blueberries or cranberries so that the body can switch to energy nutrition of carbohydrates.

Keto diet and diet: understanding what foods you can and can't

Now is the time to give the experts a chance to speak. Kristen Marchinelli, a New York-based nutritionist and author of a book on the keto diet, provides the following recommendations for keto foods:

Protein (or protein)(understand that the keto diet focuses on fat and requires a moderate protein intake)

Free consumption:not factory beef, fish, especially the type of fatty salmon.
Sometimes:bacon, lean proteins like skinless chicken, shrimp. These aren't bad foods to include on a keto diet, but season them with some fat sauce instead of unconditional.
Never:cured meats with added sugar (see label), marinated meat in sweet sauces, fish or chicken nuggets.

Oil and fat

Abundant consumption:avocado oil, coconut oil, olive oil, cow oil, cream.
Sometimes(Limit your intake of these foods, mainly avoiding packaged foods that often contain them): sunflower oil, corn oil, safflower oil.
Never:margarine, trans fats.

Fruits and vegetables

Abundant consumption:avocado, vegetables such as spinach and rocket, celery, asparagus.
Sometimes(this is also a great choice, but you have to count when consuming carbohydrates): courgettes, squash, squash, eggplant, leeks.
Never:potatoes, corn, raisins.

Nuts and seeds

Abundantly:walnuts, flax and chia seeds, almonds.
Sometimes:unsweetened nut butter (almond or peanut butter), cashews, pistachios.
Never:nut and dried fruit mixes, sugary nuts or seed oils, nuts in chocolate.

Dairy product

Free consumption:Cheddar cheese, blue cheese, cream cheese, feta.
Sometimes:fat cottage cheese, fat Greek yogurt, fat cottage cheese.
Never:milk, low-fat sugared yogurt, ice cream.

Sugar substitutes

Consumption:practice moderation in the use of different types.
Sometimes:stevia, erythritol, xylitol.
Never:agave, honey, maple syrup, white and brown sugar.

Condiments and sauces

Free:guacamole, lemon butter sauce, mayonnaise (keep it sugar-free).
Sometimes:tomato sauce (without added sugar), raw garlic, balsamic sauce.
Never:barbecue sauce, ketchup, honey mustard.


Free:water, almond milk, bone broth, plain tea.
Sometimes:black coffee (check your caffeine intake), unsweetened soda, zero calorie drinks.
Never:sweet soda, fruit juices.

Herbs and spices

Abundant consumption(all herbs and spices are suitable for the keto diet, but Mancini recommends counting carbohydrates with a large intake of them): salt, pepper, oregano, thyme, paprika, cayenne pepper.
Sometimes:ground ginger, garlic powder, onion powder.
In general, spices are approved in small quantities, any to add flavor to the food you are cooking.


Also, we are considering taking fiber, multivitamins (Mancinelli says this can improve and accelerate the entry into ketosis, but there is no strict recommendation for their consumption - you decide for yourself).

MCT Oil - Medium Chain Triglyceride Oil (Organic Coconut Oil).

Exogenous ketones.

A more detailed list of diet foods

Below is a list of the best foods to include in the keto diet along with portion sizes and explanations of why these foods should be preferred.


Avocado oil

1 tablespoon contains 124 calories: 0 grams of protein, 0 grams of carbohydrates, 14 grams of fat.
Benefits: It is a good source of heart-healthy monounsaturated fatty acids.

Canola oil (or canola oil)

The content of calories and proteins, carbohydrates and fats is the same as in the previous case.
Pros: Research shows that canola oil (canola oil) can reduce bad and total cholesterol levels.

Coconut oil

One tablespoon contains 114 kcal, 0 g of protein, 0 g of carbohydrates, 14 g of fat.
Pros: The high amount of saturated acids helps to increase the "good" cholesterol level.

MCT oil

One tablespoon contains 115 kcal, 0 grams of protein, 0 grams of carbohydrates, 14 grams of fat.
Pros of use: Several studies show that MCT oil can aid in weight loss and help get into ketosis.

Cow oil

One tablespoon contains 100 calories, 0 grams of protein and net carbohydrates, and 11 grams of fat.
Benefits: Although it contains 11 grams of fat, studies have shown that cow oil is not the cause of heart disease and diabetes.

Cheddar cheese (or equivalent)

An average slice of cheese contains 113 calories, 0 grams of net carbs, 7 grams of protein and 9 grams of fat.
Pros of use: you can take cheese without restrictions. Furthermore, studies have shown that raw food eaters have a 12% lower risk of diabetes.

Heavy cream

One tablespoon contains 52 calories, 5 grams of fat, and no protein or carbohydrates.
Benefits: This product is an easy way to add fat to your ketogenic diet.

Meat products


One slice contains 43 calories, 3 grams of fat and 3 grams of protein, 0 grams of carbohydrates.
Pros of use: For some, the presence of such meat products in the keto diet diet is one of the reasons some people choose this particular diet. After all, meat makes food tastier.

But remember to keep an eye on the sodium content of this product. After all, some manufacturers are not averse to adding it there.

Chicken thigh

There are 318 calories per serving of thighs, no carbohydrates, 32 grams of protein and 20 grams of fat.
Benefit: Leave the skin for extra fat in the diet. Chicken leg is an excellent source of selenium, zinc and B vitamins.

Chicken eggs

There are 77 calories per egg, carbohydrates - 1 g, protein - 6 g, fat - 5 g.
Benefit: Eggs contain a wonderful pair of proteins and fats. And also an antioxidant: selenium.

Ground beef

50 grams of ground beef contains 279 calories, 12 grams of protein and 24 grams of fat, with no carbohydrates.
Benefits: Ground beef produced with a ratio of 70% lean meat to 30% fat is an additional source of fat in the diet. In addition, it is a source of vitamin B12, which maintains the necessary energy levels in the body.



There are 27 calories in 1 cup of product, 2 grams of carbohydrates, 3 grams of protein, no fat.
Benefits: Asparagus is a source of material for the bone system: calcium. Also other trace elements such as magnesium and potassium which regulate blood sugar levels.


Half of the fruit has 167 calories, 2 grams of carbohydrates, 2 grams of protein, 15 grams of fat.
Benefit: A high-fiber fatty fruit, which may be missing from your keto diet. Also rich in vitamin C to boost immunity.


One cup is 25 calories, 2 grams of carbohydrates, 2 grams of protein, no fat.
Benefit: Provides more than three quarters of the daily requirement of vitamin K, which has a positive effect on heart function.


One cup is 16 calories, per gram of carbohydrates and protein, without fat.
Benefits: It is a source of natural water, as well as vitamins A, K and folic acid.


Half a cup of slices contains 8 calories, 2 grams of carbohydrates, no protein or fat.
Benefit: rich in natural water, in addition to vitamin K, which is necessary to regulate blood clotting.

green pepper

One cup is 18 calories, 2 grams of carbohydrates, 1 gram of protein, fat-free.
Benefit: Along with the content of more than the daily value, vitamin C, it is also an excellent source of vitamin B6, which is involved in more than a hundred enzymatic reactions in the body.

Leaf salad

One cup is 5 calories, 1 gram of carbohydrates and that's it.
Benefit: Leafy greens are easy to add to your diet. A low calorie product. And also vitamins A and C, useful for the skin.


There are 15 calories per cup, 1 gram of carbohydrates, 2 grams of protein, 0 grams of fat.
Benefits: Mushrooms are known for their immune-boosting properties and a great source of vitamins, as shown in one study.

Noodles with shrimp and tomatoes - a variant of the ketogenic diet (2)

Menu for 7 days, if you have chosen a keto diet, the diet we have reviewed

Day 1

Breakfast: scrambled eggs with avocado salad
Snacks: sunflower seeds
Lunch: Spinach salad with grilled salmon
Snack: strips of pepper and celery soaked in guacamole
Dinner: Pork chop with cauliflower and red cabbage salad

Day 2

Breakfast: bulletproof coffee, hard boiled eggs
Snack: macadamia nuts
Lunch: Tuna salad stuffed with tomatoes
Snack: Roast beef and sliced cheese salad
Dinner: Courgette noodles meatballs with creamy sauce

3rd day

Breakfast: cheese and vegetable omelette with sauce
Snack: Plain full-fat Greek yogurt with chopped pecans
Lunch: sashimi with miso soup
Snack: smoothie made with almond milk, aromatic herbs, almond butter and protein powder
Dinner: Fried chicken with mushroom-stuffed asparagus

4th day

Breakfast: smoothie made with almond milk, aromatic herbs, almond oil and protein powder
Snacks: two hard-boiled eggs
Lunch: Chicken legs with herb almond meal, cucumbers and goat cheese
Afternoon snack: sliced cheese and pepper pieces
Dinner: Grilled shrimp with lemon and asparagus sauce

5th day

Breakfast: scrambled eggs with bacon and herbs
Snack: A handful of walnuts with a quarter cup of berries
Lunch: hamburger with organic meat, avocado and lettuce
Afternoon snack: pieces of celery dipped in almond oil
Dinner: Baked tofu with broccoli, cauliflower and pepper and homemade peanut sauce

6th day

Breakfast: Baked eggs in avocado halves
Snack: chips
Lunch: Avocado rolls with salmon wrapped in seaweed
Snack: pieces of turkey or pork
Dinner: Grilled beef kebab with pepper and broccoli stew

7th day

Breakfast: omelette with vegetables and sauce
Snack: Cheese and dried seaweed strips
Lunch: Sardinian salad with mayonnaise and avocado
Snack: dried turkey (no added sugar)
Dinner: Roasted butter turkey and roasted bok choy

This is the keto diet menu offered by an American nutritionist. With a special desire and in big cities there is no problem finding food.

The truth is, don't prepare yourself for a low cost. High quality, healthy fats, organic meat is quite expensive. But you can always find cheaper options, adapted to our reality and according to the possibilities.