If you're thinking about effective diets or weight loss, you've probably heard about the ketogenic diet. Because the keto diet has become one of the most popular methods worldwide that allows you to lose weight and improve your health at the same time. Research has shown that following this high-protein, low-carb diet can promote fat loss and even improve certain medical conditions such as type 2 diabetes and cognitive decline. So in this article we will try to explain what you should eat and avoid while on a keto diet. We also offer you a one-week keto diet plan with great recipes that can get you started.
Ketogenic diet – basics
The keto diet is usually very low in carbohydrates, high in fat and moderate in protein. If you want to follow a ketogenic diet like this, carbohydrates are usually reduced to under 50 grams per day, although stricter and looserVersions of the dietexist. Fats should also replace the majority of reduced carbohydrates and provide approximately 75% of your total calorie intake. Proteins should therefore make up around 20% of energy needs, while carbohydrates are usually limited to 5%.
This low carb reduction forces your body to rely on fats as its main source of energy instead of glucose. This is a process called ketosis. During ketosis, your body uses ketones - molecules made in the liver from fats when glucose is limited - as an alternative fuel source. Although fat is often avoided because of its high calorie content, research shows that ketogenic diets are significantly more effective at supporting weight loss than low-fat diets. Additionally, keto diets reduce hunger and increase satiety, which can be particularly helpful in losing weight.
Switching to a ketogenic diet can seem overwhelming, but it doesn't have to be too difficult. Your focus should be on reducing carbohydrates while increasing the fat and protein content of meals and snacks. In order to achieve and stay in a state of ketosis, you must significantly limit your consumption of carbohydrates.
While certain individuals may only achieve ketosis by consuming less than 20 grams of carbohydrates per day, others may be successful with a much higher intake. In general, the lower your carbohydrate intake, the easier it is to achieve and maintain ketosis. That's why sticking to keto-friendly foods and avoiding high-carb products is the best way to stay on a ketogenic dietDiet to lose weight successfully.
So the following menu contains approximately 50 grams or a little more carbohydrates per day. As mentioned above, some people may need to cut down even more carbohydrates to achieve ketosis. So this is a general one-week ketogenic daily menu that you can modify depending on your individual nutritional needs. As you will see below, ketogenic meals can also be varied, flavorful and delicious.
Although many keto meals are based on animal products, there are a wide variety of vegetarian options. If you're following a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small portion of starchy vegetables to your dinner will increase the number of carbohydrates in that meal plan.
Ketogenic Diet: Day 1 (Monday)
Keto breakfast with coffee
Ingredients:
- Coffee
- 15 g Coconut butter oder
- 15 Butter / Ghee
Preparation:
- Prepare a cup or glass of coffee as you like.
- Melt coconut oil or regular butter in the hot drink.
- Blend in a stand mixer until fluffy.
- Pour into a glass and enjoy.
Ingredients:
- 1 Beef patty (approx. 150 g)
- 2 slices of mozzarella (approx. 50 g)
- Onion strips (approx. 30 g)
- 1 leaf of iceberg lettuce
- Virgin olive oil
- Grainy mustard
Preparation:
- First place the onion strips and meatball in a preheated pan.
- First, cover and sauté the ingredients in olive oil until golden brown on both sides.
- Remove onion.
- Place the mozzarella on the meatball and let it melt in the pan, covered.
- Place on a plate and garnish with onions, iceberg lettuce and mustard.
Keto dinner with lamb chops
Ingredients:
- 1 Stk. Lammkotelett
- 50 g pistachios
- 50 g Arugula
- 5-6 radishes
- 75 g Butter
- Salt and pepper
- Thyme and garlic cloves
- Balsamic vinegar and olive oil
Preparation:
- First chop the pistachios on a kitchen board with a sharp knife.
- Then season the lamb chop with salt and pepper.
- First, briefly fry each side of the piece of meat in a pan.
- Add butter, garlic, thyme and olive oil to taste in a baking dish.
- Add the lamb chop and bake in the oven at 200 degrees for 30 minutes.
- Meanwhile, cut the radishes and mix them with the rocket in a bowl.
- Season with balsamic vinegar, salt and olive oil.
- Check the meat occasionally and remove it if necessary.
- Finally, cut the cutlet into portions and serve it in a plate with the salad.
Ketogenic Diet: Day 2 (Tuesday)
Keto breakfast with egg toast
Ingredients:
- 2 Owner
- 4-5 slices of bacon
- Halbe Avocado
- 1 handful of arugula
- Parmesan cheese
Preparation:
- First fry the bacon slices in a preheated pan until golden brown.
- Then use the fat from the bacon to prepare the eggs.
- In the next step, use the one egg as a base for the keto toast in a plate.
- Cut the avocado into strips and then spoon them out.
- First place the bacon slices and arugula on top.
- Cover the toast with the second fried egg and finally sprinkle with Parmesan.
Ingredients:
- 2 pork sausages
- 1 fennel bulb with greens
- A handful of beans or green beans
- 1 Selleriestick
- Salt and pepper
- cardamom
- olive oil
- grated cheese
Preparation:
- First place the sausages in a baking dish.
- Then prick each side 6 times with a knife.
- First, cut the fennel into slices and the celery into pieces.
- Put both products in the baking dish and add olive oil.
- Then season the dish with cardamom, salt and pepper.
- Then put everything in the oven at 180 degrees for 20 minutes.
- Finally, serve the pork sausages in a plate with grated cheese on top.
Keto dinner with salmon fillet
Ingredients:
- 1 Stk. Lachsfilet (ca. 150 g)
- 100 g Spinat
- 50 g Mascarpone
- 1 Avocado
- Salt and pepper
- 1 lemon
- crushed garlic clove
Preparation:
- First, halve the avocado and cut it into strips.
- First season the salmon fillet on both sides with salt and pepper.
- Then add olive oil to the preheated pan and fry the fish on both sides.
- Remove the fillet and add the spinach.
- Salt and pepper the spinach and sauté it in the pan.
- After 5 minutes, add the mascarpone and stir the mixture.
- Put the spinach in a plate and place avocado slices on top.
- Place the salmon fillet on top and garnish with lemon juice and lemon zest.
Ketogenic Diet: Day 3 (Wednesday)
Keto breakfast egg
Ingredients:
- 2 Owner
- 1 handful of spinach
- 50 g Mozzarellawürfel
- 1 teaspoon coconut oil
- 2 radishes
- Halbe Avocado
Preparation:
- First heat the coconut oil in a pan.
- Then fry the spinach and add the mozzarella.
- Next, stir the eggs into the mixture.
- Serve the keto breakfast in a plate with avocado and radishes.
Keto lunch with duck breast fillet on spinach
Ingredients:
- 1 piece duck breast fillet with skin
- 100 g Spinat
- Salt and pepper
Preparation:
- First, cut the skin crosswise with a sharp knife.
- Then season the piece of meat with salt and pepper.
- Place the duck breast in a cold pan and heat it up.
- Then fry the meat until golden brown in its own fat from the skin.
- Meanwhile, boil water in a pot for the spinach.
- First put the breast fillet in a baking dish and pour the pan juices over it.
- Bake the meat in the oven at 180 degrees for 30 minutes.
- Meanwhile, steam the spinach in the pot.
- Take the duck breast fillet out of the oven and cut it into pieces.
- Then drain the spinach and make a bed of it in a plate.
- Place the pieces of meat on top and enjoy the keto dish warm.
Bratwurst with broccoli for dinner
Ingredients:
- 2 Stk. Bratwurst
- 5 larger broccoli florets
- 4-5 Mushrooms
- 1 slice of mozzarella
- olive oil
Preparation:
- Take a baking dish and pierce holes in the sausages on both sides with a knife so that they become juicy.
- First cut the broccoli florets in half.
- Arrange the two products in a baking dish.
- Drizzle with olive oil and season with salt and pepper.
- Fill the mushrooms piece by piece with mozzarella and then add it.
- Add 30 ml water and bake in the oven at 180 degrees for 20 minutes.
Ketogenic Diet: Day 4 (Thursday)
Keto pancakes for breakfast
Ingredients:
- 3 Owner
- 50 g Mandelmehl
- 10 g coconut flour
- 5 g Backpulver
- 25g melted butter
- 10 g Coconut fat
Preparation:
- First whisk the eggs in a bowl and then stir in the flours.
- Add the butter and then the baking powder, making a homogeneous mixture.
- Then heat the coconut oil in a pan.
- First add the pancake batter to the pan using a measuring spoon.
- Then fry the pancakes on both sides for about 2 minutes.
- Garnish your breakfast as desired, for example with a little agave syrup or berries for more flavor.
Ingredients:
- 1 or 2 duck legs
- 1 cup green beans (frozen)
- Worcestersoße
- Salt and pepper
- Handful of arugula
- 1 piece zucchini
- Parmesan cheese (grated)
- olive oil
Preparation:
- First cut the zucchini into slices and put them in a baking dish.
- Then cut the skin of the leg with a sharp knife.
- Next, brush the meat with Worcestershire sauce and add the green beans.
- Then season the whole thing with salt, pepper and olive oil.
- First put the keto dish in the oven at 180 degrees for 30 minutes.
- After that, sprinkle the pre-made nest of green beans with Parmesan and place the duck leg on top.
Vegetarian dinner with eggplant
Ingredients:
- 4 slices of eggplant
- 2 The canned tomato
- 8 slices of mozzarella
- 1 handful of grated Parmesan cheese
- ¼ sliced onion
- 1 clove of garlic
- Salt and pepper
- Oregano or fresh basil
Preparation:
- First cut the eggplant into slices.
- Then season the vegetables with salt and pat them dry with paper towels.
- Dice the canned tomatoes.
- First, fry the eggplant on both sides until golden brown in hot olive oil.
- Remove the slices and then fry the onion in the pan.
- Add the garlic and tomatoes to the sauce and season with 2 pinches of oregano and salt.
- In the next step, place fried eggplant in a baking dish.
- Cover the first slice with tomato sauce, mozzarella and a second slice. Continue like this by adding two more layers.
- Sprinkle the vegetarian dish with Parmesan and bake it for 20 minutes at 200 degrees.
Ketogenic Diet: Day 5 (Friday)
Breakfast with keto muffins
Ingredients:
- 4 Owner
- 50 ml milk
- 75g melted butter
- 100 g Mandelmehl
- 30 g coconut flour
- 5 g Backpulver
- 150 g berries (frozen)
Preparation:
- First, whisk the eggs in a bowl.
- Then stir the remaining products into the mixture.
- Divide the resulting dough for the muffins into baking cups.
- Bake in a preheated oven at 180 degrees for 20 minutes.
- Garnish the muffins with mascarpone and lyophilized lavender flowers.
Ingredients:
- 1 piece zucchini
- 2 THE Ricotta
- Duck leg (1 or 2)
- Worcestersoße
Preparation:
- First cut the zucchini and put the slices in a baking dish.
- Again, cut the skin of the leg with a knife.
- Brush the meat with Worcestershire sauce and season with salt, pepper and olive oil.
- Bake everything in the oven at 180 degrees for about 30 minutes.
- Then mix the zucchini and ricotta together.
- Then make a nest out of it and place the duck leg on top, which you can finally garnish with lemon peel.
Stuffed zucchini for dinner
Ingredients:
- 2 pcs. zucchini
- 1 No
- 2 tablespoons ricotta
- some parmesan cheese
- 2 tablespoons cottage cheese
- Thyme and garlic of your choice
- olive oil
Preparation:
- First, scoop out the inside of the zucchini.
- Then put the egg, ricotta and cottage cheese in a bowl.
- Season to taste with garlic, spices and olive oil.
- Homogenize the mixture and use it to fill the scooped out zucchini.
- Arrange the pieces in a baking dish and pour a little more olive oil over them.
- Sprinkle the vegetarian keto dish with parmesan and bake it in the oven at 200 degrees for about 40 minutes.
- Garnish with thyme and a few more drops of olive oil.
Ketogenic Diet: Day 6 (Saturday)
Buddha bowl for breakfast
Ingredients:
- 2 Tablespoons Skyr
- 1 teaspoon mascarpone
- Prise Vanillepulver
- 1 tablespoon ricotta
- ½ TL Matchapulver
- 2 tablespoons forest fruits
- ½ tsp hemp seeds
- 1 teaspoon almond meal
- lyophilized rose petals
- 1 Zimtstange
- half kiwi fruit
Preparation:
- First combine skyr, mascarpone, ricotta, matcha powder and vanilla.
- Then spread the mixture into a suitable bowl.
- Start by placing the forest fruits on one of the sides and scatter seeds and almonds in the middle.
- Finally, place kiwi on the other side with an ice cream spoon and garnish with the cinnamon stick and rose petals.
Ingredients:
- 150 g duck breast fillet with skin
- 300 g Broccoli
- 1 tablespoon mascarpone
- 2 X 30g grated Parmesan cheese
- Salt and pepper
- 1 tablespoon olive oil
Preparation:
- First, cut the broccoli and cook it covered over medium heat.
- First season the breast fillet with salt and pepper.
- Then place a cold pan on the stovetop.
- Fry the duck breast, skin side down, for about 8 minutes.
- Cook the other side for another 5 minutes.
- Bake the meat with Parmesan in a baking dish in the oven for another 10 minutes.
- In the meantime, you can puree the broccoli with a hand blender.
- Stir Parmesan and mascarpone into the soup and season with salt and pepper.
- Pour the cream soup into a soup bowl.
- Then cut pieces of meat from the fillet and arrange them nicely on the plate together with the Parmesan chips.
Steak with salad for dinner
Ingredients:
- Beef steak
- 1 No
- 2-3 strips of bacon
- 3-4 larger mushrooms
- 1 handful of iceberg lettuce
- Salt and pepper
- 30 g Butter
Preparation:
- First, season the steak with salt and pepper.
- Then cut the mushrooms and lettuce.
- First, fry the beef steak and the bacon strips on both sides for a few minutes.
- Then melt the butter in the pan next to the meat.
- Remove the meat and make a fried egg.
- Fry the egg together with the mushrooms until golden brown.
- Cover the steak with bacon, fried egg and mushrooms and garnish with the salad.
Ketogenic Diet: Day 7 (Sunday)
Keto eggs benedict breakfast
Ingredients:
- 4 Owner
- 125 g Butter
- Drop of lemon juice
- Rocket
- ½ cucumber
- Salt and pepper
- 2-3 strips of bacon
Preparation:
- First separate two egg yolks from the whites and beat them with a whisk.
- First, cover a small bowl with greased cling film.
- Then pack an egg and some egg whites in a bag without leaving any air in it.
- Place the eggs in gently boiling water for 5-6 minutes.
- Then fry the bacon strips in a fatless pan.
- Meanwhile, melt butter in a saucepan and mix it with the egg yolk.
- Season the sauce with salt and pepper and stir well.
- Next, cut the cucumber into lengths, which you will then arrange in a plate.
- Cover the cucumbers with arugula and bacon and place the eggs Benedict on top.
- Pour the hollandaise sauce over the whole thing.
Ingredients:
- 1 steak of your choice
- 4-5 Mushrooms
- Handful of arugula
- 6-7 strips of bacon
- Salt, pepper and dill
- olive oil
- Thread (fireproof) for tying
Preparation:
- First, cut the mushrooms into pieces and place them in a preheated pan while you season the mixture.
- First place the thread, then the bacon strips and finally the steak on top of each other.
- Add the duxelles (mushrooms), roll up and tie the roulade with the thread.
- Bake the meat roulade in a baking dish for 30 minutes at 200 degrees.
- Slice the meat and serve on a nest of arugula.
Keto sushi for dinner
Ingredients:
- 200 g Lachsfilet
- 2 tablespoons mascarpone
- 1 Avocado
- ½ sliced cucumber
- Ginger pieces and wasabi paste
- Salt and pepper
- lemon juice
- olive oil
Preparation:
- First season the salmon fillet with lemon juice, salt and pepper.
- First prepare a spread of mascarpone, olive oil, salt and pepper.
- Then cover a larger kitchen board with cling film.
- Cut the avocado into strips and then spread the spread on them accordingly.
- Next, pan-fry the salmon fillet on both sides until golden brown with a little olive oil.
- Remove the fish and place it on paper towels.
- Spread the salmon fillet in pieces on the base for the sushi.
- Then roll everything up in the cling film and then unpack it again.
- Carefully cut the sushi into pieces and garnish with wasabi and ginger.
Important
Any methods, information, and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self-diagnosis and treatment and in no way serve as a substitute for competent medical advice.
The nutritional method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding, or have a medical condition, talk to your doctor before starting.
