Sample 3-days Menu of the Ketogenic Diet

In the menu of the ketogenic diet to lose weight, all foods rich in sugars and carbohydrates such as rice, pasta, flour, bread, and chocolates should be eliminated, increasing the consumption of protein and fat sources such as meat, eggs, seeds, avocado, and olive oil. In the case of fruits, which contain carbohydrates, you should preferably consume strawberries, blueberries, cherries, and blackberries, since their carbohydrate content is lower.

This type of feeding can be followed for a maximum of 1 to 3 months, and in the so-called cyclic ketogenic diet, it is possible to alternate between 5 consecutive days of diet and 2 days of carbohydrate feeding, facilitating compliance with the menu also on weekends.

The ketogenic diet stimulates weight loss because it causes the body to produce energy from the body's fat stores, rather than the carbohydrates that come from food.


So to help you lose weight, see below a sample 3-day menu of this diet:


Day 1

Breakfast: 2 fried eggs with butter and bacon + 1/2 cup raspberries;
Morning snack: Sugar-free foil jelly + 1 handful of nuts;
Lunch /Dinner: 2 beef steaks with four-cheese sauce, accompanied by asparagus with paprika strips sauteed in olive oil;
Afternoon snack: 1 natural yogurt with 1 tablespoon of chia seeds + 1 roll of mozzarella cheese with ham.


Day 2

Breakfast: Bulletproof coffee (with butter and coconut oil) + turkey rolls accompanied by 1/2 sliced   avocado and a handful of arugula;
Morning snack: 1 natural yogurt + 1 handful of nuts;
Lunch / Dinner: Grilled salmon with mustard + green arugula and cucumber salad accompanied by a dressing of garlic mayonnaise and 1 tablespoon of olive oil;
Afternoon snack:  6 Strawberries chopped into pieces with cream of milk + 1 tbsp of chia seeds.


Day 3

Breakfast: Omelette with ham pieces + 2 slices of avocado;
Morning snack: 1/2 avocado with 2 tbsp peanut butter;
Lunch /Dinner: Chicken thighs with skin in white sauce (prepared with milk cream) + Cauliflower salad with stir-fried onion in olive oil or coconut oil;
Afternoon snack:  Avocado smoothie with chia seeds.


It is important to remember that this diet is contraindicated for people over 65 and in cases of kidney failure, liver problems, cardiovascular diseases and the use of cortisone medications. Therefore it is recommended that it be allowed by the doctor and accompanied by a nutritionist. See the complete list of allowed and prohibited foods in the ketogenic diet.