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A lot of people have been asking me what a good keto diet menuwould look like. I'm happy to share this 7-Day Ketosis menu with you. If you'd like to find more Keto Recipes to custom your own, take a look at my Ketogenic Diet recipes database.
Also for more information about what are the best foods to eat on a Ketogenic Diet Plan, have a look at my Ketogenic Diet Food List.
Fore more information about what you need to know before you start this diet plan and how to avoid side effects, take a look at my Ketogenic Diet Guide (you'll get detailed information about what is Ketosis and what it does to your body).
Keto Meal Plan Guidelines
Keep in mind that everybody has different needs, you'll also have to adjust your plan as you lose weight since your needs will change.
This will give you the amount of calories you need to maintain your weight, lose 1-2 pounds per week or gain 1-2 pounds per week.
Female in good shape :
For me (female), to use the Daily Calorie Intake Calculator, I would enter 120 pounds, then since I'm 5'6" I would enter 66 inches (5 feet x 12 inches / feet + 6 inches = 60 + 6 = 66), then I would enter 29 years old female andexercise 3-5x per week.
This gives me 2775 Calories a day.
Male in good shape :
For my boyfriend, to use the Daily Calorie Intake Calculator, I would enter 175 pounds, then since he's 5'9" I would enter 69 inches (5 feet x 12 inches / feet + 6 inches = 60 + 9 = 69), then I would enter 36 years old male and exercise 6-7x per week.
This would give him 4425 Calories a day.
Step 2 : Define how much calories you need to lose weight
To burn 1 pound of fat you need to burn 3500 calories.
To burn 1 pound of fat per week, take off 500 calories a day.
To burn 2 pounds of fat per week, take off 1000 calories a day.
Me and my boyfriend both want to lose 2 pounds a week at this point.
Female (29 years old, 120 pounds, active) :
2775 Calories a day (maintenance) - 1000 calories (deficit) = 1775 calories a day.
Male (36 years old, 175 pounds, very active) :
4425 Calories a day (maintenance) - 1000 calories (deficit) = 3425 calories a day.
Keep in mind that this doesn't work for everyone, it's just a guide line, not an exact science.
To find the real amount for yourself :
Weight your self at the beginning of the week and at the end of the week. If you lost more than 2 pounds, add 10% to your calories for the next week. If you lost less than 2 pounds, reduce your calories by 10%.
I found that 1500 calories works better for me. My boyfriend is fine with 3400 calories.
Step 3 : Find out how much protein you need
Getting the right amount of proteins is key to the Ketogenic diet!
Eating too much protein can throw you off Ketosis as eating to much carbs would!
Since it is recommended to have between 10% and 35% of proteins in your diet, I like to aim for the middle at22.5%. Having more proteins on a diet will reduce muscle loss. On the other hand, having too much proteins will throw you out of ketosis since it will turn into glucose.
calories total - calories from carbs - calories from proteins = calories from fat
grams of fat = calories from fat devided by 9.
Example of a 1500 calorie plan :
106 grams of Fat
117 grams of Protein
20 grams of Net Carbs
Example of a 3400 calorie plan :
283 grams of Fat
173 grams of Protein
40 grams of Net Carbs
As a rule of thumb you can keep your macros around : 75% Fats, 25% Protein, and 5% Carbs. If you are active, you can bear with upping the carbs a bit, but when you are doing a strictly low carb diet, you might now be able to push yourself to exercise as hard depending on how your react to it.
Weekly Keto Macros
Net Carbs (g)
I like to keep my recipes simple as this helps me stick to my diet.
If you want some tips and tools to help you easily count your calories during the day, use my guide :
The macros are provided in all these recipes. Some of them have more carbs than others so just and match them to get to your daily needs :)
Also, take a look at my Ketogenic Diet Food List is color coded to help you make your own menu! It also links to detailed nutritional value of all ingredients.
If I'm going to have carbs during the day, I try to have them for breakfast. Note that the smoothies are a bit higher in carbs. Don't eat the fruits with your omelet if they don't fit your macros but raspberries are loaded with fibers so they will bring your net carbs down.
For lunch, I like to keep everything fast and easy. Most of the time I'll go with a spinach salad as spinach have more fibers than lettuce and you need your greens. It also won't get soggy like lettuce would in your lunch.