Menu Guide for Breakfast, Lunch, Dinner During A Keto Diet


A keto or ketogenic diet is a diet that implements low-carbohydrate and high-fat eating patterns. Some studies that support this method say the ketogenic diet can lose weight in a short time but still increase energy. Some of the other benefits that can be gained through the keto diet include preventing the risk of diabetes, cancer, epilepsy, and Alzheimer's. So, how to design a keto diet menu for everyday?

keto diet
As described above, the pattern of the Keto diet focuses on the food menu which is high in fat and low in carbohydrates. If normal fat consumption is limited to about 20-30% of daily need, a ketogenic diet recommends a fat intake of up to 60-70%.

Carbohydrate food source intake is greatly reduced to only 5% of the daily needs in general. Instead, carbohydrates are exchanged for high-protein foods to adequately 20 percent of the body's needs.

This drastic reduction of carbohydrates makes the body enter a phase called ketosis. The lack of carbohydrate intake makes the body not produce blood sugar in sufficient quantities to be burned as energy. Consequently, the body begins to break down fat stacks as a backup energy source.

Food avoided in the keto diet
Here is a list of high carbohydrate foods that need to be reduced or eliminated on the ketogenic diet:
  • Sweet food: Soda, fruit juices, smoothies, cakes, ice creams, candies, etc.
  • Grains or flour: wheat-based products, rice, pasta, cereals, etc.
  • Fruit: All fruits, except for a small portion of fruit like strawberries.
  • Beans or peas: peas, red beans, snap, etc.
  • Vegetables and tuber roots: potatoes, sweet potato, carrot, etc.
  • Low fat or diet products: These products often contain high carbohydrate.
  • Some herbs or sauces: Many products contain sugar and unhealthy fats.
  • Unhealthy fats: limit intake of processed vegetable oils, mayonnaise, etc.
  • Alcohol
  • Sugar-free diet: Contains high-artificial sugar levels, which can affect the ketone process
Recommended food in the keto diet
Here are the recommended high-fat foods in your keto diet, namely: 
  • Meat: red meat, steak, ham, sausage, bacon, chicken and turkey
  • Fatty Fish: Salmon, tuna, sardines, and mackerel.
  • Egg
  • Butter and cream
  • Unprocessed cheese (cheddar, goat, cream, blue, or mozzarella).
  • Nuts and grains: almonds, walnuts, chia seeds, etc.
  • Healthy oils: olive oil extra virgin oil, coconut oil, and avocado oil.
  • Fruit: Avocado, strawberry
  • Low carbohydrate vegetables: greens, tomatoes, onions, peppers, etc.
  • Seasonings: You can use salt, pepper and various healthy herbs and spices.
  • Full fat milk and full fat yogurt
  • 90% dark chocolate
Designing a keto diet menu for everyday
The important thing to remember in preparing a keto diet menu is the division between carbohydrates, proteins, and fat: 75% fat, 20% protein and 5% carbohydrate. It also uses which food guides should be avoided and which are recommended.

Here's an optional keto diet menu You can practice at home:
Menu 1
Breakfast: Black coffee without krimmer, sugar, sweetener, milk (can be added coconut oil or butter/margarine; can also be "sweetened" with ginger/ cinnamon/ vanilla/ chocolate powder).
This breakfast Menu contains 84 percent fat, 12 percent protein, and 2 percent carbohydrate.

Lunch: Grilled chicken breast with butter or olive oil, season with garlic, pepper and salt, and other spices to taste.
From this menu you get 69 percent fat, 30 percent protein, and 1 percent carbohydrate. 

Dinner: Setup beef with tomatoes, grated cheese, cream, scallion, butter.
The nutrition you get from this dinner is 73 percent fat, 23 percent protein, and 3 percent carbohydrate.

Menu 2
Breakfast: Milkshake or full fat milk

Lunch: Vegetable Salad added a little slice of shrimp or fish, olive oil, lemon juice, mint leaves, paprika, sesame seeds and cheese

Dinner: Vegetable Salad plus pieces of meat, celery, paprika, tomato and cheese

Snack: avocado, apples, and a handful of nuts

Menu 3
Breakfast: Fatty meats such as beef or goat meat, add eggs, tomatoes, paprika, celery and carrot

Lunch: Vegetable Salad, use lemon juice, mint leaves, almonds, sesame seeds, lettuce, and mushrooms with olive oil (can be added to chicken or shrimp breasts and sprinkles of cheese)

Dinner: Sea fish, asparagus, celery, spices, shallots, garlic, scallion, cheese, lettuce, paprika and broccoli

Snack: Handful of nuts and strawberry fruit

Remember, you could design your own keto diet menu by adhering to the principle of 75% fat, 20% protein and 5% carbohydrate.