Ketogenic diet: detailed menu for 7 days

15 November 2025

The essence of the ketogenic diet to lose weight.

The ketogenic diet or ketogenic diet is a diet low in carbohydrates, high in fat and moderate in protein.Normally, carbohydrates in food 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 instead of glucose.

In the ketogenic diet, both the amount of food eaten (total calorie intake) and its composition (the amount of protein, fat and carbohydrates) are important.As for the foods consumed, the ketogenic diet is similar to the famous Atkins diet, however, here it is not the foods themselves that play an important role, but rather their quantity.You cannot completely eliminate carbohydrate consumption, you just need to minimize your consumption.

As for vegetables, it must be said that they contain a small amount of carbohydrates, so it is necessary to control the total amount of calories (their amount eaten per day should not exceed 50 grams).For example, several vegetables are ideal for the ketogenic diet because of their low amount of digestible carbohydrates (fiber does not count).

As for meat and dairy products, these products can be consumed in sufficient quantities.It is better to use turkey or chicken as meat.The best fish for a ketogenic 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 people who use the ketogenic diet to improve their appearance by losing excess weight.It should not be considered an indispensable rule of the ketogenic diet, which in no case should be violated.Rather, this is a recommendation for calculation: now that you know in general terms how many proteins, calories and fats are needed, you can choose the products yourself.

Breakfast

Scrambled eggs (3 eggs).Calorie content – 264 kcal.
Protein shake (a 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.

snack

Protein shake (a 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 (a 30 gram serving).Calorie content – 107 kcal.

Advantages of the ketogenic diet

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

The ketogenic diet is also suitable for people who do not exercise.The ketogenic diet does not make people hungry or take away calories.Broadly speaking, we simply compensate for the decrease in carbohydrates with proteins and fats.Of course, this does not mean that by drastically reducing carbohydrate intake, you can overeat fatty and protein foods.Calorie intake should be kept within normal limits.

Another undoubted advantage of the ketogenic diet is appetite control.Many people who have followed one diet or another know that the greatest appetite appears right during the diet.The ketogenic diet eliminates the feeling of hunger.This is because 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 ketogenic 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 comes back too 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 too many of them, the body cannot cope with processing and uses the excess to convert it into fat reserves.The ketogenic diet eliminates this effect, since the person does not go hungry.

Cons

Considering that the ketogenic diet emphasizes fatty and protein foods, digestive disorders are possible: heaviness in the stomach, bloating and constipation.This is because the diet contains virtually no fiber, which is found in bread, potatoes, fruits and vegetables.To avoid digestive problems, it is advisable to consume some vegetables and fruits in minimal quantities.For example, apples, cabbage and sour grapes are suitable.

Another disadvantage of the ketogenic diet is the unpredictability of glucose deficiency.It is unknown how your body will behave if you deprive it of such an important energy resource.

It will take 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 last at least 21 days to see the results of the diet.

Contraindications for use

The ketogenic 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 system, or intestinal diseases should not use the ketogenic diet.Glucose deficiency affects brain activity, so the ketogenic diet is not recommended for knowledge workers.

The ketogenic diet, on the one hand, is simple, on the other, very difficult.Of course, it all depends on the shape chosen.Some people act so fanatically that the diet ends badly.You cannot neglect the rules of the diet, you must listen to your body and give it a break.At the end of the day, the most important thing is health.We must not forget this.

Ketogenic 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. Cheesecakes

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