Diet Chart For keto
Last Updated: Dec 05, 2024
About
Keto diet or ketogenic diet focuses on the carb content of the food. The diet consists of minimal carb and hence it burns the fat very quickly. Keto comes from the word ‘Ketones’ which is alternate power fuel for the body in absence of the blood sugar or glucose. Ketones are generated if carb content is low. Starch content breaks down into blood sugar, hence, no carb means no to blood sugar. After that, the body runs on just ketones. They are produced from fat in the liver after carbs run out.
High carb and sugary food such as fruits like banana, potatoes, rice, bread, donuts, beer, pasta, noodles, soda, etc. should be avoided while on a keto diet.
- The diet includes cheese, eggs, vegetables grown above grounds, natural fats, some condiments etc.
- A lot of water helps with the dietary process and helps to reduce the fat.
- Vegetables like spinach, asparagus, eggplant, cucumbers, capsicum, lemon etc.
- Fruits like raspberry, strawberry, cantaloupe, watermelon, peach, etc.
- Nuts like walnut, hazelnut, peanuts, etc.
- Whole foods like eggs and cheese
- Alcohols like brandy, whiskey, vodka, etc.
- Heavy cream, cream cheese, soy sauce, salsa, coconut oil, mustard, etc.
Diet Chart
Sunday | |
Breakfast (8:00-8:30AM) | 1 cup strawberry smoothie + 1 cup cottage cheese + 5-6 tofu pakora |
Mid-Meal (11:00-11:30AM) | 1 cup black beans soup + 1 cup sauteed vegetables (mushrooms, spinach, capsicum- with butter and olive oil) |
Lunch (2:00-2:30PM) | 1 plate chicken salad with veggies (chicken breast) (onion, tomato, capsicum, mushrooms) |
Evening (4:00-4:30PM) | 1 sliced cucumber |
Dinner (8:00-8:30PM) | 1 cup creamy spinach soup with cottage cheese |
Monday | |
Breakfast (8:00-8:30AM) | 1 cup blackberry smoothie + 1 cup soybean salad + 1 cup grilled cottage cheese |
Mid-Meal (11:00-11:30AM) | 1 cup vegetable poha |
Lunch (2:00-2:30PM) | 1 cup black chana salad (cucumber, tomato, spinach) |
Evening (4:00-4:30PM) | 1 cup vegetable upma |
Dinner (8:00-8:30PM) | 1 cup creamy mushroom soup with cottage cheese pakora |
Tuesday | |
Breakfast (8:00-8:30AM) | 1 cup blueberry smoothie + 3 boiled eggs + 1 cup suteed veggies (capsicum, mushroom, tomato) |
Mid-Meal (11:00-11:30AM) | 1 cup vegetable poha |
Lunch (2:00-2:30PM) | 1 bowl fish stew + 1 cup brown rice |
Evening (4:00-4:30PM) | 1 cup avocado smoothie |
Dinner (8:00-8:30PM) | 1 cup creamy cauliflower soup |
Wednesday | |
Breakfast (8:00-8:30AM) | 1 cheese omelette (2 eggs, 20 gm cheese, tomato, capsicum) + 1 portion cucumber lettuce salad with olive oil dressing |
Mid-Meal (11:00-11:30AM) | 1 cup greek yogurt |
Lunch (2:00-2:30PM) | 1 grilled chicken breat with green salad (cucumber, lettuce, capsicum, mushroom) |
Evening (4:00-4:30PM) | 1 cup raspberry smoothie |
Dinner (8:00-8:30PM) | 1 cup creamy chicken soup |
Thursday | |
Breakfast (8:00-8:30AM) | 1 cup soy milk + fish pakora + green salad (cucumber, tomamto, lettuce, capsicum, spinach) |
Mid-Meal (11:00-11:30AM) | 1 cup Cooked broad beans salad |
Lunch (2:00-2:30PM) | 1 cup grilled soy chaap with mint chutney |
Evening (4:00-4:30PM) | 1 sliced cucumber |
Dinner (8:00-8:30PM) | 1 cup creamy toamto soup |
Friday | |
Breakfast (8:00-8:30AM) | 1 vegetable omelette (2 eggs) + 1 cup strawberry smoothie + 2 walnuts |
Mid-Meal (11:00-11:30AM) | 1 cup kidney beans salad |
Lunch (2:00-2:30PM) | 1 plate chicken salad with veggies (chicken breast) (onion, tomato, capsicum, mushrooms) |
Evening (4:00-4:30PM) | 1 cup of chicken stew with garlic and pepper |
Dinner (8:00-8:30PM) | 1 cup creamy broccoli soup |
Saturday | |
Breakfast (8:00-8:30AM) | 1 cup scrambled egg (2 eggs) + green salad (lettuce, capsicum, spinach) + 1 cup soy milk |
Mid-Meal (11:00-11:30AM) | 1 cup Broccoli cream soup |
Lunch (2:00-2:30PM) | 1 bowl fish stew + 1 cup brown rice |
Evening (4:00-4:30PM) | 1 cup vegetable upma |
Dinner (8:00-8:30PM) | 1 cup chicken stew |
Food Items To Limit
- Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals.
- Starch: Bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips.
- Legumes, such as beans and lentils, are high in carbs.
- Beer: Liquid bread. Full of rapidly absorbed carbs. But there are a few lower-carb beers
- Fruit: Very sweet, lots of sugar. Eat once in a while. Treat fruit as a natural form of candy.
Do's And Dont's
Do's:
- Eat Real food >Vegetables
- Drink chicken broth or water
- Do eat plenty of healthy fats!
- Do use natural alternative sweeteners
Don't:
- DON’T eat diet soda, low carb bars, shakes
- DON’T eat low-fat food.
- DON’T eat bad fats like Corn oil, vegetable oil, soybean oil.
- DON’T look up nutrition information after you’ve eaten something – always look it up before.
Food Items You Can Easily Consume
- Seafood
- Low carb vegetables
- Cheese
- Avocados
- Meat & Poultry
- Eggs
- Coconut Oil
References
- Phinney SD. Ketogenic diets and physical performance. Nutrition & metabolism. 2004 Dec;1(1):2. [Cited 27 June 2019]. Available from:
- Masood W, Uppaluri KR. Ketogenic Diet. InStatPearls [Internet] 2019 Mar 21. StatPearls Publishing. [Cited 27 June 2019]. Available from:
- Ketogenic Diet- Sciencedirect [Internet]. sciencedirect.com. 2015 [Cited 27 June 2019]. Available from:
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