Guide To Designing A Menu Of Breakfast, Lunch, Evening During Diet Keto



The keto diet is a diet that ketogenic or implement a diet low in carbohydrates and high in fat. Several studies that support this method say ketogenic diet can lose weight in a short time but still increase energy. Some of the other benefits that can be obtained through the diet prevent the risk of which the keto diabetes, epilepsy, cancer, and Alzheimer's. Hence, how to design a diet menu keto for every day?

The guidelines undergo keto diet
As explained above, the pattern focuses on the keto diet menu foods that are high in fat and low in carbohydrates and high in fat. When the normal fat restricted consumption of about 20-30% of the daily requirement, the diet recommends that fat intake ketogenic to reach 60-70%.
Any carbohydrate source food intake very, very reduced to only 5% of the daily needs in General. Instead, carbohydrates swappable with foods high in protein to fulfill the needs of 20 percent of the body.
A reduction in carbohydrates it drastically to make the body enters a phase known as to ketosis. The lack of intake of carbohydrates to make the body does not produce sufficient amounts of blood sugar to be burned as energy. As a result, the body begins to break down a pile of fat as an energy source.

Foods that are avoided in the diet of keto
The following is a list of foods high in carbohydrates need to be reduced or eliminated on a diet: ketogenic
  • sugary foods: Soda, fruit juices, smoothies, pastries, ice cream, candy, etc.
  • grains or flours: wheat-based products, rice, pasta, cereals, etc.
  • fruit: All fruits, except for a small portion of fruit such as strawberries.
  • Beans or peas: peas, lentils, beans, etc.
  • root vegetables and tubers: potatoes, sweet potatoes, carrots, etc.
  • low fat or diet Products: these products often contain high carbohydrates.
  • some spices or sauce: Products contain lots of sugar and fat are not healthy.
  • unhealthy Fats: limit your intake of refined vegetable oils, mayonnaise, etc.
  • Alcohol
  • sugar-free diet: Foods Containing artificial high sugar levels, which can affect the process of ketones


The recommended food in the diet of keto
The following types of foods high in fat are recommended diet menu entry in Your keto, namely:
  • Meat: red meat, steak, ham, sausage, bacon, chickens and turkeys.
  • fatty fish: salmon, tuna, sardines, and mackerel.
  • Eggs
  • Butter and cream
  • not processed cheese (cheddar, goat, cream, blue, or mozzarella).
  • Nuts and seeds: almonds, walnuts, chia seed, etc.
  • healthy Oils: oil extra virgin olive oil, coconut oil, and avocado 
  • Avocado Fruit, strawberries
  • low carbohydrate Vegetables: green vegetables, tomatoes, onions, peppers, etc.
  • Seasoning: you can use salt, pepper, and various healthy herb and spice.
  • full-fat Yogurt, full-fat milk
  • 90% dark chocolate


Designing menus for an everyday keto diet
The important thing to remember in setting up a diet menu keto is the division between carbs, protein, and FAT: 75% fat, 20% protein, and 5% carbohydrates. In addition, use the food guide which should be avoided and which are recommended.
The keto diet menu options here you can practice at home.

Menu 1

Breakfast
Black coffee without creamer, sugar, sweetener, milk (plus coconut oil or butter/margarine; it could also be " sweetened" with the ground ginger/vanilla/chocolate/ cinnamon)
Breakfast menu contains 84 percent fat, 12 percent protein, and 2 percent carbohydrate.

Lunch
• grilled chicken breast with spread butter (butter) or olive oil, season with garlic, salt and pepper, and other herbs to taste.
From this menu, you get 69 percent of fat, 30 percent protein, and 1 percent carbohydrates.

Dinner
• Setup of beef with tomatoes, grated cheese, cream, chives, butter.
Nutrients you get from this dinner was 73 percent fat, 23 percent protein, and 3 percent carbohydrates.

Menu 2

Breakfast: full-fat milk or Milkshakes
Lunch: Salad vegetable added a little piece of shrimp or fish, olive oil, the juice of the lemon juice, mint leaves, paprika, sesame seeds, and cheese
Dinner: Salad of vegetables plus meat pieces, celery, peppers, tomatoes, and cheese
Snack: avocado, apples, and a handful of nuts

Menu 3

Breakfast: fatty Meats like beef or goat, add eggs, tomatoes, peppers, celery, and carrots
Lunch: Salad vegetable, use the juice of lemon, mint leaves, almonds, sesame seeds, lettuce, mushrooms with olive oil (can be added chunks of chicken breast or shrimp and cheese topping)
Dinner: sea fish, asparagus, celery, spices, onion, garlic, leek, cheese, lettuce, peppers, and broccoli
Snack: a handful of nuts and fruit strawberry
Remember, you can design your own keto diet menu by holding on to the principle of 75% fat, 20% protein, and 5% carbohydrates.

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