If your new year’s resolution for 2022 is to jump-start to maintain your health and fitness, you may think about trying the keto diet. You may have heard about it before but aren’t sure what it truly means. In simple terms, keto meals suggest eating in a way that drives your body into ketosis (a state in which the body uses fat as a primary fuel source).
When you start with the keto diet menu, it takes at least one to three days for the body to enter a state of ketosis. Once you are on keto, most of the calories used in a day come from the fat. Keto meals involve a little protein and very little carbohydrate. It means a low-calorie diet with about 600 to 800 calories every day.
Benefits: Beginners Must Need To Know
Research shows that the keto diet is beneficial under three circumstances: managing Type 2 diabetes, supporting weight loss, and aiding epilepsy treatment. Studies revealed that keto diet menus might improve glycemic control. It may help you in reducing the use of diabetes medication.
However, if you have type 2 diabetes, you must consult a doctor before starting your ketogenic diet. The doctor for the keto diet in Australia would recommend you a better and different weight loss program. It is also essential for people with epilepsy to consult the doctor before starting with the treatment plan.
7 Day Sample Menu For Keto Diet
Breakfast: Scrambled eggs made in butter and placed on a bed of lettuce with avocado topping/ Spinach pie with a veggie salad.
Snack: Eat sunflower seeds.
Lunch: Spinach salad with grilled salmon fish/ Black bean soup and some green salad.
Evening Snack: Celery and pepper strips and guacamole dip/ Veggie spring roll with spicy peanut dip.
Dinner: Chopped Pork with cauliflower mash and red cabbage slaw/ Spinach pie with a veggie salad.
Dessert: Almond crust with truffles of red grapes.
Breakfast: Coffee with butter and coconut oil and hard-boiled eggs/ Scrambled Tofu
Snack: Macadamia nuts
Lunch: Tuna salad with tomatoes stuffed in it/ Cajun tempeh chicken salad with collard green veggies.
Evening Snack: Spinach and artichoke dip/ Roast beef with sliced cheese roll-ups.
Dinner: Veg. Sloppy Joes with green veggie salad/ Meatball with zucchini noodles and cream sauce
Dessert: Blueberry soy cheesecake.
Breakfast: Mushroom omelet with spinach/ Cheese and veggies omelet with salsa dip.
Snack: Plain and full-fat greek yogurt with crushed pecans
Lunch: Sashimi with miso soup/Tofu with veggie salad
Evening Snack: Smoothie with almond milk and butter along with greens and protein powder/ Eggplant dip with a whole-grain cracker.
Dinner: Spinach pesto with roasted eggplant lasagna/ Roast chicken with sauteed mushrooms.
Dessert: Poached pears dipped in a chocolate dip.
Breakfast: Tofu benedict/ Smoothie with almond milk and butter with protein powder.
Snack: Two hard-boiled eggs
Lunch: Veggie slaw with lentil soup/ Chicken tender made with almond flour along with cucumbers, goat cheese, and greens.
Evening Snack: Bell pepper slices with cheese/ Jalapeno hummus with Jicama sticks
Dinner: Portobello patties with parsley/ Grilled shrimp with a lemon butter sauce with asparagus on the side.
Dessert: Apple crumb pie
Breakfast: Fried egg with bacon and greens on the side/ Oatmeal with fruits
Snack: Walnuts with a quarter cup of mixed berries
Lunch: Lettuce bun burger with avocado and a side salad/ Spiced tempeh with veg salad.
Evening Snack: Celery stuffed with hummus dip
Dinner: Baked tofu along with broccoli, cauliflower rice, and peppers along with homemade peanut dip/ Portobello mushrooms and black bean stuffed with sesame
Dessert: Apple and zucchini cake
Breakfast: Coffee with choco smoothie/ Baked eggs in avocado cups
Snack: Kale chips
Lunch: Salad with split pea soup with cabbage/ Poached salmon avocado roll in seaweed
Evening Snack: Meat bar based on turkey or pork/ Mushrooms stuffed with pine nuts
Dinner: Stuffed eggplant with veggies/ Grilled beef kebabs with sauteed broccolini in pepper.
Dessert: Fudge Truffles
Breakfast: Scramble eggs with a veggie on the side and salsa dip/ Tofu with Strawberry smoothies
Snack: Dried seaweed and cheese
Lunch: Vegetable bisque with soy egg salad/ Sardine salad with mayo in half an avocado
Evening Snack: Turkey/ Cucumber slices with olive tapenade
Dinner: Veggie burger with black bean sauce/ Broiled trout with sauteed bok choy in butter
Dessert: Chocolate silk pie.
Make sure to be aware of the amount and type of food you consume every day. However, don’t go overboard and stay consistent with the ketogenic diet to maintain a healthy lifestyle.