Keto diet - detailed menu for 7 days

15 November 2025

The essence of the keto diet for weight loss

The keto diet or ketogenic diet is a low-carb, high-fat, moderate-protein diet.Typically, carbohydrates in foods are converted into glucose, which is extremely important for nutrition and brain function.However, if the diet is low in carbohydrates, the liver converts fat into fatty acids and ketone bodies.Ketone bodies enter the brain and are used as an energy source in place of glucose.

With the keto diet, both the amount of food consumed (total calorie intake) and their composition - the amount of proteins, fats and carbohydrates - are important.Regarding the foods consumed, the keto diet is similar to the famous Atkins diet, however here it is not the foods themselves that play an important role, but their quantity.It is not possible to completely eliminate the consumption of carbohydrates, it is enough to reduce their consumption to a minimum.

As for vegetables, it should be said that they contain a small amount of carbohydrates, so it is necessary to monitor the total amount of calories (their amount consumed per day should not exceed 50 grams).For example, various vegetables are ideal during the ketogenic diet due to their low amount of digestible carbohydrates (fiber doesn't count).

As for meat and dairy products, these products can be consumed in sufficient quantities.It is best to use turkey or chicken for meat.The best fish for a keto diet are salmon and herring.

Example of a keto diet menu with five meals a day

This menu option is perfect for athletes and fitness enthusiasts following the keto diet to improve their appearance while losing excess weight.It should not be considered an indispensable rule of the keto diet, which under no circumstances should be violated.Rather, this is a recommendation for calculation: now you know in general terms how much protein, calories and fat are needed, you can choose the products yourself.

Breakfast

Scrambled eggs (3 eggs).Calorie content – 264 kcal.
Protein shake (one 30 gram serving).Calorie content – 121 kcal.
Cheese (30 grams).Calorie content – 109 kcal.

Lunch

Chicken breast (170 grams).Calorie content – 276 kcal.
Cheese (30 grams).Calorie content – 109 kcal.

Afternoon snack

Protein shake (one 30 gram serving).Calorie content – 121 kcal.
Almonds (30 grams).Calorie content – 134 kcal.

Dinner

Salmon (130 grams).Calorie content – 256 kcal.
Salad (30 grams).

Second dinner

Low-fat cottage cheese (100 grams).Calorie content – 109 kcal.
Casein protein (one 30 gram serving).Calorie content – 107 kcal.

Pros of the keto diet

The main advantage of the keto diet is, of course, the fairly rapid loss of subcutaneous fat.This is especially important for athletes, because with many other diets some of the muscle mass disappears along with the fat.As muscle mass is lost, the body's metabolic rate slows.In a study on the effects of a ketogenic diet on HIIT athletes, improvements in athletic performance and body composition were noted.

The ketogenic diet is also suitable for those who do not do physical activity.The keto diet does not starve people or take away calories.Simply put, we simply compensate for the decrease in carbohydrates with proteins and fats.Of course, this does not mean that by drastically reducing your carbohydrate intake, you can eat fatty and protein foods.Calorie intake should be kept within normal limits.

Another undoubted advantage of the keto diet is appetite control.Many people who have followed one diet or another know that the strongest appetite comes precisely during the diet.The keto diet eliminates the feeling of hunger.This is due to the fact that with it the level of insulin in the blood is low and it is insulin that is responsible for the appearance of the feeling of hunger.Fatty and protein foods, which the keto diet is rich in, allow a person not to experience a brutal appetite and at the same time lose weight.

Often, after finishing a diet, people complain that the weight returns very quickly.The fact is that most diets are like a roller coaster for the body: constant stress.When there are few nutrients, metabolic processes slow down, when there are many, the body cannot cope with the transformation and uses the excess in fat reserves.The keto diet eliminates this effect, as the person does not starve.

Against

Considering that the keto diet places an emphasis on fatty and protein foods, digestive disorders are possible: heaviness in the stomach, bloating, constipation.This is because the diet contains virtually no fibre, which is found in bread, potatoes, fruit and vegetables.To avoid digestive problems, you should consume fruits and vegetables in minimal quantities.For example, apples, cabbage and unripe grapes are suitable.

Another disadvantage of the keto diet is the unpredictability of glucose deficiency.It is not known how your body will behave if you deprive it of such an important energy resource.

It will take some time for the body to convert to ketone bodies.As a rule, in the first week a person feels malaise, dizziness and general weakness.It is important to resist at least 21 days to see the results of the diet.

Contraindications for use

The keto diet is strictly contraindicated for diabetics: excessive amounts of ketone bodies in the blood can lead to a sharp deterioration in health and even death.Additionally, people with kidney, digestive, or intestinal disease should not use the keto diet.Glucose deficiency affects brain activity, so the keto diet is not advisable for knowledge workers.

On the one hand the keto diet is simple, on the other hand it is very difficult.Of course everything depends on the form chosen.Some people act so fanatically that the diet ends badly.You cannot neglect the rules of the diet, you need to listen to your body and give it a break.Ultimately, the most important thing is health.We shouldn't forget this.

Keto diet - detailed menu for 7 days

Menu

Day 1

1. Bacon and Egg Casserole

2. Zucchini pancakes

Day 2

1. Fried eggs with bacon

2. Protein roll

3. Baked wings

Day 3

1. Cheesecake

2. Chicken soup with celery

3. Stuffed mushrooms

Day 4

1. Egg burger

2. Quiche with minced meat

Day 5

1. Deviled eggs

2. Mushroom soup

3. Cabbage casserole with minced meat

Day 6