In the menu of the ketogenic diet to lose weight, you should eliminate all foods rich in sugar and carbohydrates, such as rice, pasta, flour, bread and chocolate, increasing consumption of food sources of proteins and fats such as meat, eggs, and olive oil.
This type of feeding can be followed for 1 to 3 months, and in the so-called cyclic ketogenic diet it is possible to alternate between 5 consecutive days of diet and 2 days of carbohydrate feeding, which facilitates compliance with the menu also on weekends.
The ketogenic diet stimulates weight loss because it causes the body to produce energy from burning fat, rather than the carbohydrates that normally come from food.
So, to help with weight loss, here's the example of the 3-day menu of this diet.
Day 1
- Breakfast: 2 scrambled eggs with butter + 1 slice of minas cheese + 1 slice of papaya;
- Morning snack: gelatin without sugar + 3 nuts;
- Lunch / Dinner: 2 beef steaks in cheese sauce with lettuce and purple cabbage seasoned with olive oil + 1 orange;
- Snack: 1 unsweetened yogurt + 1 tablespoon flaxseed flour + 2 cheese and ham rolls.
Day 2
- Breakfast: 1 mashed banana with 1 tablespoon of sunflower seed + 2 slices of roasted cheese with ham;
- Morning snack: 1 unsweetened yogurt + 5 nuts;
- Lunch / Dinner: grilled salmon with mustard sauce + green salad of arugula, tomato, cucumber and purple onion + 1 tablespoon olive oil + vinegar, oregano and salt to season;
- Afternoon snack: strawberry with sour cream.
Day 3
- Breakfast: 1 boiled egg + 2 slices of fresh cheese with sesame seeds;
- Morning snack: 1 unsweetened yogurt + 3 tablespoons avocado;
- Lunch: chicken in white sauce with sour cream + cabbage salad butter with onion braised with olive oil or coconut oil + 1 apple;
- Afternoon snack: mascarpone cheese + red fruits such as cherry, strawberry and raspberry.
It is important to remember that this diet is contraindicated for people over 65 years and in cases of kidney failure, liver problems, cardiovascular disease and use of cortisone drugs such as corticosteroids. Thus, it is recommended that it be allowed by the doctor and accompanied by a nutritionist. See the complete list of foods allowed and banned in the ketogenic diet.
To help dieting and maintain weight loss, here's how to make a detox-free soup by watching the video below:
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