The ketogenic diet (often called the keto diet ) dates back to the 1920s and was created by endocrinologist Dr Henry Geyelin to treat epilepsy. In 1921 Geyelin found that kind of food he recommended had a positive effect on how the body processes nutrients, leading to fewer attacks in patients. It is very similar to the Atkins diet. Phase induction with the Atkins diet is the ketogenic diet. The basic principle behind the ketogenic diet is to reduce carbohydrate intake and replace them with healthy fats and protein. In this article, we will present you an example of the 7-day ketogenic diet meal plan.
7-DAY KETOGENIC DIET MEAL PLAN
DAY 1
Breakfast – Eggs, bacon and tomato
Lunch – Chicken salad with olive oil and feta cheese
Dinner – Salmon with asparagus cooked in butter
DAY 2
Breakfast – Eggs, tomatoes, goat cheese and basil
Lunch – Peanut butter, almond milk, cocoa butter and milkshake with stevia
Dinner – Meatballs with vegetables and cheddar cheese
DAY 3
Breakfast – Keto milkshake
Lunch – Salad of prawns with avocado and olive oil
Dinner – Pork shops with broccoli, parmesan cheese and salad
DAY 4
Breakfast – Omelette with avocado, peppers, onions, spices and salsa
Lunch – A handful of nut and celery with guacamole and salsa
Dinner – Stuffed chicken with cheese and vegetables
DAY 5
Breakfast – Omelette with cheese and tomatoes
Lunch – The remains of the last dinner
Dinner – Eggs, steak, mushrooms and salad
DAY 6
Breakfast – Omelette with ham and vegetables
Lunch – Ham and cheese and a handful of nuts
Dinner – White fish with eggs and spinach cooked in coconut oil
DAY 7
Breakfast – Eggs with bacon and mushrooms
Lunch – Hamburger with salsa cheese and guacamole
Dinner – Beef steak with eggs and salad
KETO SNACKS
If you get hungry between meals, try to reduce hunger with these snacks :
- Cheese with olives
- 1-2 hard-boiled eggs
- Dark chocolate with 90 % cocoa content
- Celery with salsa and guacamole
- A handful of nuts and seeds
- Yoghurt mixed with cocoa butter and pecan butter
- Milkshake with a low content of sugar and carbohydrates, cocoa butter and pecan butter
