Keto diet – detailed menu for 7 days

15 November 2025

The essence of the keto diet for weight loss

The keto diet or ketogenic diet is a low-carb, high-fat, low-protein diet.Typically, dietary carbohydrates 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.

The keto diet depends on both the amount of food consumed (total calorie intake) and its composition - the amount of proteins, fats and carbohydrates.In terms of the foods consumed, the keto diet is similar to the famous Atkins diet, but it is not the foods themselves that play a major role, but the quantity of them.You cannot completely eliminate the consumption of carbohydrates, you just need to minimize their consumption.

Regarding vegetables, it should be said that they contain a small amount of carbohydrates, so you need to monitor the total amount of calories (their amount consumed per day should not exceed 50 grams).For example, various vegetables are ideal for the keto diet because of their low content of digestible carbohydrates (fiber doesn't count).

Meat and dairy products can be consumed in sufficient quantities.As meat, it is better to use turkey or chicken.The best fish for a keto 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 keto diet to improve their appearance by losing excess weight.It should not be considered an indispensable rule of the keto diet that should not be violated under any circumstances.Rather, this is a calculation recommendation: Now that you generally know how much protein, calories and fats are needed, you can choose the products yourself.

Breakfast

Scrambled eggs (3 eggs).Calorie content – 264 kcal.
Protein shake (one serving 30 grams).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.

Afternoon snack

Protein shake (one serving 30 grams).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 (one serving 30 grams).Calorie content – 107 kcal.

Benefits of the Keto Diet

Of course, the main advantage of the keto diet is the relatively rapid loss of subcutaneous fat.This is especially important for athletes, because with many other diets some of the muscle mass is lost along with the fat.With the loss of muscle mass, the body's metabolism slows down.A study on the effects of a ketogenic diet on HIIT athletes found improvements in athletic performance and body composition.

The ketogenic diet is also suitable for people who do not exercise.The keto diet does not cause starvation or loss of calories.Roughly speaking, we simply compensate for the decrease in carbohydrates with proteins and fats.Of course, this does not mean that sharply reducing carbohydrate intake will allow you to eat too much fatty and protein foods.Calorie intake must be kept within normal limits.

Another undisputed benefit of the keto diet is appetite control.Many people who have been on one diet or another know that the strongest appetite arises precisely during the diet.The keto diet eliminates the feeling of hunger.This is because insulin levels in the blood are low and insulin is responsible for the feeling of hunger.Fatty and protein foods, which the keto diet is rich in, allow a person not to feel excessive appetite and at the same time lose weight.

After dieting, people often complain that the weight comes back very quickly.The fact is that most diets are like a roller coaster ride for the body - constant stress.If there are few nutrients, the metabolic processes slow down; if there are many nutrients, the body cannot process them and uses the excess as fat reserves.The keto diet eliminates this effect because the person is not starving.

Disadvantages

Since the keto diet focuses on foods containing fat and protein, digestive disorders are possible - heaviness in the stomach, bloating, constipation.This is because the diet contains virtually no fiber, which is found in bread, potatoes, fruits and vegetables.To avoid digestive problems, you should consume vegetables and fruits in minimal quantities.Apples, cabbage and sour grapes are suitable, for example.

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

It will take time for the body to convert into ketones.In the first week, a person usually feels malaise, dizziness and general weakness.It is important to stick with it for at least 21 days to see the results of the diet.

Contraindications to use

The keto 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.In addition, people with kidney, digestive or intestinal diseases should not use the keto diet.Glucose deficiency affects brain activity, so the keto diet is not advisable for knowledge workers.

On the one hand, the keto diet is easy, but on the other hand, it is very difficult.Of course, it all depends on the form you choose.Some people act so fanatically that the diet ends badly.You must not neglect the rules of the diet, you must listen to your body and give it a rest.Ultimately, health is the most important thing.We shouldn't forget that.

Keto diet – detailed menu for 7 days

menu

Day 1

1. Bacon and Egg Casserole

2. Zucchini pancakes

Day 2

1. Eggs fried with bacon

2. Protein buns

3. Wings in the oven

Day 3

1. Cheesecake

2. Chicken soup with celery

3. Stuffed mushrooms

Day 4

1. Egg burgers

2. Quiche with minced meat

Day 5

1. Deviled eggs

2. Mushroom soup

3. Cabbage casserole with minced meat

Day 6