Keto Diet Example

The dietary scheme of the ketogenic diet depends largely on your personal preference. Therefore, this scheme is just an example of how a day can see food.

In keto diet example you get about 1500 calories, 70 percent of fat, 25 percent of protein and 5 percent of carbohydrates. That may not seem a lot, but because you do not eat carbohydrates, the appetite decreases and you can easily eat without a meal.

Breakfast: bacon and egg

• 3 or 4 slices of bacon (50g)
• 2 eggs
• 1 tablespoon of olive oil

Snack: slice cheese (75g)

Lunch: Tuna salad with olive oil dressing

• 1 can of tuna in oil (125g)
• 200 grams of green vegetables

Dinner: Salmon fillet with spinach

• Salmon fillet (150g)
• Spinach (200g)
• 1 tablespoon of olive oil

The few carbohydrates that you enter with this scheme come from the vegetables and the cheese. It is therefore wise not to eat too much cheese. Or other snacks, if possible, also contain carbohydrates. If you eat too much, your carbohydrate intake may become too high, which means that your body is no longer in ketosis. Oily fish, fat meat and vegetables are the basis; You can decide what you do.

For the sake of completeness we will give you a second keto diet example schedule.

Breakfast: Cheese Omelet

• 1 slice of cheese (50g)
• 2 eggs
• 1 tablespoon of olive oil

Snack: macadamias (50g)

Lunch: Mackerel salad with olive oil dressing

• 1 can of mackerel in oil (125g)
• Lettuce (200g)
• 1 tablespoon of olive oil

Dinner: hamburgers with mayonnaise

• 2 burgers (150g)
• 30 ml mayonnaise
• 1 tablespoon of olive oil

How you divide your day, you can totally decide. You can choose between three meals with a snack, but eating six times a day is definitely an option. A keto diet is very strict when it comes to what you can eat, but how often, how much and what time you do this is completely up to you.