Keto diet: 7 days meal plan to lose weight

Starting a ketogenic diet is really changing the way you eat! In fact, the food you eat is very different from the usual recommendations: 70 to 80% lipids instead of 35%, 15 to 20% proteins instead of 15%, 5 to 10% carbohydrates instead of 50%. We see immediately that the sugars take a hit! Explanation: The idea is to limit the rise in insulin levels and keep this hormone low, a hormone whose secretion is stimulated by the consumption of refined sugars and starches and which in excess causes these fuels to be stored in fat and prevents them from being burned. To compensate for the low intake of carbohydrates, the body produces ketones in greater numbers, molecules that are produced in small quantities during at night and especially in the morning upon waking until we have not eaten (and when we fast for a few days), which will serve as the main fuel to produce the energy that our body needs. This type of diet mimics a fast while eating and allows us to benefit from all its health benefits. And to make them, he will draw on the fats at his disposal, those of meals and those that are in reserve. Hence a massive destocking effect. In addition, this diet is very satietogenic, we no longer have cravings and naturally, we will eat less but especially better (more fiber, omega-3, vitamins, and minerals).

Keto meal plan

Keto diet: what do we eat?Menus include various sources of fatty acids including omega-3 (cardiovascular protection, regulators of inflammatory processes) but also omega-9 rich in polyphenols and rich TCM oils (medium-chain triglycerides) which boost the production of ketone bodies in particular. So yes to sardines, mackerel, avocados, olives, rapeseed oils, hemp, camelina, and the famous organic coconut oil, one of the keystones of this food mode. Little meat and poultry. We put on eggs and organic tofu (vegetable protein rich in polyphenols). The green part is made up: cabbage, zucchini, leeks, chicory, chard, seaweed ... But drastic reduction of legumes (especially chickpeas), starchy foods (potato, pumpkin, sweet potato ...) and cereals (rice, wheat, buckwheat ...) because otherwise we no longer produce these ketone bodies! We enrich our plate with seeds (flax, chia, hemp) rich in omega 3 and fibers and we discover vegan cheeses ("faux-mages") made from nuts (cashew, macadamia). And we enjoy homemade keto bread.

Ketogenic diet: ready for change?For pastries, we prefer vegetable creams and juices (because lactose-free), raw cocoa, peanut butter, oilseeds (nuts, almonds, chia), avocado… And bye bye almost all fruits, except the least sweet: mainly berries. Excluding and especially anti sugars, the ketogenic is a really different diet. Let's be clear, if it melts, its objective is above all to establish a new way of eating over time.
7 days of ketogenic menus to compose yourselfTo make it easier to follow the ketogenic diet here are menus to inspires you. But vary the compositions as much as possible in order to benefit from all the nutrients, the good fatty acids in particular.

7 ketogenic breakfasts of your choice

1: Ginger-lemon tea + 1 tsp. to c. coconut oil or TCM oil, cream, or powder. 1 to 2 boiled eggs. 1 avocado. 1 plain soy or coconut yogurt + 2 pinches of extra strong cinnamon + 1 tsp. to s. ground flax seeds.

2: Mate. Almond milk chia pudding: 2 tsp. to c. 100% raw cocoa, 2 tsp. tsp TCM oil or cream, 1 tsp. to s. vanilla rice protein, 1/2 tsp. to c. maca, 2 to 3 tsp. to s. of chia seeds, 30 to 50cl of almond milk depending on the desired consistency. Let swell at least 15 to 30 min.

3: Rosemary tea. Slobbery omelet (2 eggs) + 2 to 4 tsp. to c. coconut oil for cooking. 1 avocado. 1 slice of parma ham or 6 macadamia nuts.

4: Green tea + 2 tsp. to c. of TCM oil, cream, or powder. Coconut milk chia pudding: ½ tsp. to c. cinnamon, 1 tsp. to s. almond flour, 1 tsp. sc, pea protein, 2 tsp. to c. vanilla TCM oil or cream, 3 tsp. to s. chia seeds, 30 to 50cl of coconut milk. Let swell at least 15 to 30 min.

5: Thyme-lemon tea. 2 ketogenic waffles + avocado-cocoa cream.

6: Chicory + 2 tsp. to c. of TCM oil or cream or powder. 1 Keto roll + 2 tsp. to c. hazelnut puree without sugar.

7: Oily drink: matcha green tea or raw cocoa with 2 tsp. to c. of TCM oil, cream or powder + a dash of almond or coconut milk.

7 breakfasts of your choice

1: Grated black radish with camelina oil (1 to 2 tablespoons) and apple cider vinegar. 1 duck leg confit. Cauliflower "rice". Chocolate drink with 2 tsp. to c. of TCM oil or powder or cream.

2: Organic chicken fillet or leg; Leek fondue in coconut oil (1 tbsp). Green tea + 2 squares of 100% dark chocolate or 5 macadamia nuts.

3: Mixed salad: 2 to 3 beautiful endives, 3 nuts, 1 tsp. to s. pine nuts, 1 avocado, 6 black olives and 3 slices of cured ham + rapeseed oil (1 to 2 tablespoons) and cider or umeboshi vinegar. 1 keto roll + 1 tsp. to s. seaweed tartare (in organic stores). 1 plain soy yogurt + pinches of extra strong cinnamon. 1 rosemary tea.

4: 3 to 4 sardines. Lamb's lettuce salad, arugula, sprouts of your choice, 1 tsp. to s. ground flax seeds, 3 nuts, 1 to 2 tsp. to s. camelina oil and apple cider vinegar. 2 squares of 100% dark chocolate.

5: 4 sardine or mackerel fillets. Zucchini spaghetti with tomato. Avocado/chocolate mousse.

6: 2 poached eggs. Steamed broccoli with coconut milk and sesame puree. Chocolate drink with 2 tsp. to c. of TCM oil or powder or cream.

7: Keto-pizza with seeds. Lettuce or arugula salad + 1 to 2 tsp. to s. rapeseed oil. Plain coconut yogurt + 10 raspberries.

7 ketogenic dinners of your choice

1: Crackers bread + avocado pesto (for 4 people: mix 1 ripe avocado, the juice of half a lemon, 1 tbsp sesame cream), ½ to 1 tsp unpasteurized rice miso, 1 C. to c. sacha inchi oil) or raw vegetable sticks (celery, radish, cucumber, endive). Leek soup (4 leeks, 1 small turnip, 5 cloves, 1 pinch of salt). 1 soy yogurt and cinnamon. 3 to 4 squares of 100% dark chocolate.

2: Tapenade of black olives and avocado + salad sticks + 1 roll or 1 keto waffle. Kale, leek, and miso soup. 3 walnuts.

3: 1 keto roll + 3 tsp. to s. of guacamole. Arugula salad and sprouted seeds + 1 to 2 tsp. to s. camelina oil. Konjac pasta + tomato/mushroom sauce + 100 to 150g of smoked tofu.

4: Lacto-fermented vegetables (100g) + 10 olives + 1 to 2 tsp. to c. camelina oil. 1 keto roll + Macadamia nut mage (3 tablespoons). Cauliflower and coconut puree.

5: Cauliflower soup. Spinach (150g) + 2 tsp. to c. coconut oil. Dessert of silky tofu and chocolate (mix 200g of tofu with 3 teaspoons of cocoa without sugar + 4 teaspoons of hazelnut puree)

6: 1 avocado + 1 keto bread. Broccoli or steamed chicory drizzled with olive oil. 100 to 150 gr of tofu with olives (in organic stores). Coconut milk yogurt + extra strong cinnamon pinches

7: Vegetable soup (without potato or pumpkin). Steamed green beans sprinkled with olive oil +100 to 150g of tofu. Avocado/chocolate mousse.