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Diet Chart For keto

Last Updated: Dec 05, 2024

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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.

  1. The diet includes cheese, eggs, vegetables grown above grounds, natural fats, some condiments etc.
  2. A lot of water helps with the dietary process and helps to reduce the fat.
  3. Vegetables like spinach, asparagus, eggplant, cucumbers, capsicum, lemon etc.
  4. Fruits like raspberry, strawberry, cantaloupe, watermelon, peach, etc.
  5. Nuts like walnut, hazelnut, peanuts, etc.
  6. Whole foods like eggs and cheese
  7. Alcohols like brandy, whiskey, vodka, etc.
  8. 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

  1. Sugar: The worst. Soft drinks, candy, juice, sports drinks, chocolate, cakes, buns, pastries, ice cream, breakfast cereals.
  2. Starch: Bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips.
  3. Legumes, such as beans and lentils, are high in carbs.
  4. Beer: Liquid bread. Full of rapidly absorbed carbs. But there are a few lower-carb beers
  5. 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:

  1. Eat Real food >Vegetables
  2. Drink chicken broth or water
  3. Do eat plenty of healthy fats!
  4. Do use natural alternative sweeteners

Don't:

  1. DON’T eat diet soda, low carb bars, shakes
  2. DON’T eat low-fat food.
  3. DON’T eat bad fats like Corn oil, vegetable oil, soybean oil.
  4. DON’T look up nutrition information after you’ve eaten something – always look it up before.

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Food Items You Can Easily Consume

  1. Seafood
  2. Low carb vegetables
  3. Cheese
  4. Avocados
  5. Meat & Poultry
  6. Eggs
  7. Coconut Oil

References

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Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
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Reviewed ByDt. Triveni KovvadaDiploma In Diet & NutritionDietitian/Nutritionist

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