Ketogenic diet weight loss menu | Is keto diet safe for weight loss

 ketogenic diet weight loss Menu

What is the Keto diet?

Before going into the ketogenic diet menu, let's explore what the keto diet means. 

The ‘’ketogenic’’ diet is a low carb (like the Atkins diet) high-fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones. 

Here, I will discuss the ketogenic diet weight loss menu by the end of this blog.

The idea is perfect for you to get more calories from fat and protein and less from carbohydrates. You stop taking carbs that are easy to digest, like soda, sugar, pastries, and white bread.

Different types of ketogenic diets

There are several different types of the ketogenic diet, such as

Source:  https://www.healthline.com/nutrition/ketogenic-diet-101#diet-types

A standard ketogenic diet (SKD): This is a very low carb, average protein, and high-fat diet. It involves 70% fat, 20% protein, and only 10% carbs.

A cyclical ketogenic diet (CKD): This keto diet involves higher-carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

The targeted ketogenic diet (TKD): This diet only allows you to add carbs around workouts.

High protein ketogenic diet: This is the same as the standard keto diet but includes more protein. The ratio contains 60% fat, 35% protein, and 5% carbs.

But the ketogenic diet is considered safe for weight loss.

Keto diet Menu or Food List

It is also a great query that what should you eat on a ketogenic diet? So, here ketogenic diet for weight loss is explained briefly to get you some ideas.

List of keto diet foods include,

• Fresh Olives & Olive oil

• Seafood:  Fish and shellfish are very keto-friendly foods.

• Nuts & seeds

• Butter & Cream

• Fruits: Avocados, Watermelon, Strawberries, Raspberries, Lemon, Cantaloupe, Peaches, Berries

• Low carb vegetables: green veggies, tomatoes, onions, peppers, etc.

• Meat and poultry

• Eggs

• Coconut oil

• Plain Greek yogurt and cottage cheese

• Unsweetened coffee and tea

• Dark chocolate and cocoa powder

Health benefits of keto

The ketogenic diet originated as a way to treat diseases such as epilepsy.

Studies have now shown that the keto diet can have benefits for a lot of different health conditions,

Cardiac disease. The ketogenic diet can help improve risk factors like body fat, blood sugar, HDL (adequate) cholesterol levels, blood pressure.

Cancer. It is currently being explored as an additional treatment for cancer because it may help slow tumor growth.

Alzheimer’s disease. The keto diet may help in the treatment of Alzheimer’s disease.

Epilepsy. Many research shows that the ketogenic diet can cause significant reductions in seizures in epileptic children.

Parkinson’s disease. One study found that the diet helped improve symptoms of Parkinson’s disease, although research is needed.

Polycystic ovary syndrome. The ketogenic diet reduces insulin levels, which may play an essential role in polycystic ovary syndrome.

Brain injuries. Some research suggests that the diet could help in the treatment of traumatic brain injuries.

However, keep in mind that research into many of these areas is still in progress.

Source: https://www.healthline.com/nutrition/ketogenic-diet-101#other-benefits

Keto diet side effects

I have already listed many keto diet benefits but, there are also dangers or disadvantages of the keto diet. When we think about diet, a random question pops up in our minds. 

What if a certain diet is healthy to go for it? Before you start the ketogenic diet, let me answer a general question: Why is the keto diet bad? Or why you shouldn’t go for it?

Several reasons tell us that the keto diet could cause low blood pressure, kidney stones or failure, constipation, nutrient deficiencies, and an increased risk of cardiac disease. It is often considered a strict diet. 

So, the keto diet contains a number of side effects. It could also lead you to social isolation or disordered eating. The Keto diet is not safe and never recommended for those with any conditions involving their liver, pancreas, thyroid, or gallbladder.

Sometimes it can also cause,

• Excessive thirst.

• Fatigue.

• Hunger.

• Anxiety or depression.

• Tachycardia.

• dizziness and shakiness.

• Sweating and chills.

• Frequent urination.

During breaking down fat, the body produces ketones, which are then removed by the body through frequent and increased urination. This may lead to dehydration and flu-like symptoms, such as dizziness, fatigue, nausea, and muscle swelling.

It is also said that the first 2 to 6 weeks are virtually the ketogenic adaptation phase, where your body is going through the adaptation of switching to relying primarily on fat, not on glucose or carbohydrates.  But to really see the actual results, you should follow the diet for a minimum of 3 months.

What is a keto diet good for?

People use a ketogenic diet most often for weight loss, but it is also helpful in certain medical conditions, like epilepsy. It may also help people with cardiac disease, certain brain diseases, and even acne, but there is no proper research.

Who should not be on a keto diet?

Considering the risks of a keto diet, people with cardiac disease, kidney damage,  pregnant women, people with type 1 diabetes, pre-existing liver or pancreatic condition, and anyone who has undergone gallbladder removal shouldn't go for the Keto diet.

The ketogenic diet for diabetics

The ketogenic diet can increase insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.

A small study in women with type 2 diabetes also found that following a ketogenic diet for ninety days, a reduction in levels of hemoglobin A1C occurred.

Source:   https://pubmed.ncbi.nlm.nih.gov/31485454/

Another research in 349 people with type 2 diabetes found that those who followed a ketogenic diet for 2 years lost an average of 26.2 pounds (11.9 kg). This is considered the link between the keto diet and type 2 diabetes.

Source:   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4259868/

Foods to avoid in the Keto diet

Any food that is high in carbs should not be consumed. Here’s a list of foods that need to be eliminated on a ketogenic diet:

Sugary foods:  fruit juices, soda smoothies, cakes, ice cream, candies, etc.

Grains or starches: wheat-based food, rice, pasta, cereal, etc.

Vegetables and tubers: potatoes, carrots, parsnips, etc.

Unhealthy food: processed vegetable oils, mayonnaise, etc.

Beans or legumes:  peas, kidney beans, lentils, chickpeas, etc.

Diet products: mayonnaise, salad dressings, and condiments

Sauces:  barbecue sauce, honey mustard, ketchup, etc.

Alcohol: beer, wine, liquor, mixed drinks

Sugar-free diet foods: candies, syrups, puddings, sweeteners, desserts, etc.

7 day Keto Diet sample menu for weight loss

This type of keto diet plan or Keto diet menu for weight loss is usually for beginners. Some people also try keto weight loss the first week, and then if their body is safe to handle it, they go for a month's plan.

Day 1

• Breakfast 

Scrambled eggs in butter on a layer of lettuce topped with avocado

• Snacks

Sunflower seeds, Celery, and pepper strips dipped in guacamole

• Lunch 

Spinach salad with grilled salmon

• Dinner 

Chicken chop with cauliflower mash and red cabbage slaw

Day 2

• Breakfast 

Black unsweetened Coffee, hard-boiled eggs

• Snacks

Macadamia nuts, Roast beef, and sliced cheese roll-ups

• Lunch 

Tuna salad stuffed in tomatoes.

• Dinner

Meatballs with zucchini noodles, topped with cream sauce

Day 3

• Breakfast 

Cheese and veggie omelet topped with salsa

• Snack

Plain, full-fat Greek yogurt topped with crushed pecans, Smoothie made with almond milk, almond butter, and protein powder

• Lunch 

Sashimi takeout with miso soup

• Dinner 

Roasted chicken with asparagus and sautéed mushrooms

Day 4

• Breakfast 

Smoothie made with almond milk, greens, almond butter, and protein powder.

• Snack 

Two hard-boiled eggs, Sliced cheese, and bell pepper slices

• Lunch 

Chicken tenders are made with almond flour on a bed of greens with cucumbers and goat cheese.

• Dinner

 Grilled shrimp topped with a lemon butter sauce with some leaves of asparagus

Day 5

• Breakfast 

Fried eggs with bacon

• Snack 

A handful of walnuts with a quarter cup of berries, Celery sticks dipped in almond butter.

• Lunch 

Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

• Dinner 

Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 6

• Breakfast

Baked eggs in avocado cups

• Snack 

Kale chips, Meat-based bar (turkey)

• Lunch 

Poached salmon avocado rolls wrapped in seaweed (rice-free)

• Dinner 

Grilled beef kebabs with peppers and broccoli

Day 7

• Breakfast 

Eggs scrambled with veggies, topped with salsa

• Snack 

Dried seaweed strips and cheese, Turkey jerky (look for no added sugars)

• Lunch 

Sardine salad made with mayonnaise in half an avocado.

• Dinner 

Broiled trout with butter, sautéed bok choy

Conclusion:

The Keto diet is excellent for weight loss, but please consult your doctor before following this diet plan if you have any disease. If you are already following a keto diet plan for weight loss, do let us know what your keto menu list consists of?