Finally, through this Keto weight loss experience, you have better understand this special method and pocket some effective 7-28 day fast weight loss Keto menu. Hope you get back to your normal weight soon!

1. 1. What is the keto menu?
Many studies have shown that a keto diet high in fat and low in carbohydrates improves
certain health conditions such as diabetes, epilepsy and seizures, as well as cognitive
decline. The keto diet has also been linked to better blood sugar control, improved insulin
levels and insulin sensitivity, lower blood pressure and cholesterol, and a reduced risk of
heart disease.
See also a synthesis of 19 ways to make an effective weight loss salad 3kg/2 weeks to
regain a slim waist like a girl and still have lipstick
So what is keto?
The ketogenic diet, also known as keto, is a high-fat, moderate-protein, and
low-carbohydrate diet. The classic keto approach typically limits
carbohydrates to 5-10% of daily calories, or about 25-50 grams of total carbs
per day, to force the body into a metabolic state known as ketosis.

2. When limiting the amount of starch in your diet , the body will switch to using
fatty acids from stored fat as the main source of energy, against glucose and
glycogen from carbohydrates. Fatty acids are broken down by the liver into
ketones, also known as ketones, which are released into the bloodstream
which can then be used by the brain and body to maintain energy levels.
In addition, additional ketones are excreted by the kidneys in the urine instead
of being stored as body fat, which is not the case with carbohydrate
metabolism.
2. How to build an effective weight loss keto
menu
The basic principles of the keto diet reduce carbohydrates from the daily menu
while emphasizing high-fat foods. Here are the standard macronutrient (or
macro) ratios for the ketogenic diet:
60-75% of daily calories from dietary fat
15-30% of calories from protein3. Keto menu for beginners to lose belly fat
5-10% of calories from carbohydrates
Overall, your goal should be to cut carbs and consume more fat when
following this new lifestyle. Refer to more 22 fast weight loss dishes 1 week to
reduce at least 7200 calories without losing muscle but very delicious.

3. 3. Keto menu for beginners to lose belly fat
If you're starting a keto (or ketogenic) diet, it's important that meal nutrition includes a
balanced mix of carbohydrates, fats, and proteins. This weight loss beginner keto menu is
the perfect way to start the keto diet.
3.1. 1st day keto menu
Lunch: keto pancakes and keto coffee (8 ounces organic coffee with 1 to 2
tablespoons butter or coconut oil); 2g net carbs.
Dinner: skinless cooked chicken thighs and broccoli (add sour cream, bacon, and
cheddar cheese over broccoli); 2g net carbs.
Dinner: Stir-fried beef and broccoli ; 10g starch.
Snack: jalapeño peppers wrapped in bacon and stuffed with sour cream; 1g starch
per serving.
Snack: ¼ cup almonds; 3.5g net carbs.

4. Total net carbs: 18.5 grams
ATTENTION: it's best not to rely entirely on artificial sweeteners and unhealthy foods
for your keto diet. Make sure your shopping list includes healthy fats like avocado,
coconut oil, and olive oil .
3.2. Keto menu for the 2nd day
Lunch: Vegetable omelette and keto coffee; 7.5g net carbs.
Dinner: Chicken breast, cooked and stuffed with pesto and bacon with spinach
salad; 6g starch.
Dinner: Grilled salmon with lemon butter sauce and 1 cup of grilled broccoli; 4.5g net
carbs.
Snack: 1 bar of mozzarella cheese; 1g net carbs.
Snack: 2 boiled eggs with a pinch of smoked sea salt; 0.5g net carbs.

5. Total net carbs: 19.5 grams
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3.3.3rd day keto menu
Lunch: 2 fried eggs, two slices of bacon and half an avocado; 2.5g net carbs.
Dinner: Spinach frittata with prosciutto and chili with spinach salad; 6g starch.
Dinner: Spaghetti stuffed with meat; 8g starch.
Snack: Grilled shredded pork; 1g net carbs.
Snack: 2 cups peanut butter; 2g net carbs.
Total net carbs: 19.5 grams

6. Would you like some garlic butter bread to go with your squash spaghetti?
Remember that consuming a lot of carbohydrates will prevent the body from
transitioning into a state of ketosis. A piece of bread contains too many
carbohydrates for the body to stop burning stored fat for energy.
In the ketogenic diet, you need to avoid carbs. This means no breads, pastas,
crackers and cookies, completely eliminating sugary foods and drinks like ice cream,
cakes, puddings, soft drinks and sugary drinks . Check out the article 8 breakfast
menus for weight loss, low calorie, full, long, effective fat loss right after 1 week,
applied the most favorite dieters and successful momentum.
3.4. 4th day keto menu
Lunch: 2 scrambled eggs with grated cheddar cheese, 2 chicken sausage balls; 2.5g
net carbs.
Dinner: broccoli and cheese; 4g starch.
Snack: 2 sticks of meat; 2g net carbs.

7. Snack: 1 cheese stick; 1g net carbs.
Total net carbs: 24.5 grams
Don't limit your intake of chicken and steak.
Take advantage of dinner to try meats and keto recipes to improve the taste. Pork,
chicken, lamb, beef or seafood are high in iron, and fish contains omega-3 fatty acids
and vitamin D. Use only organic oils like avocado, coconut and olive oils. See also
article 33 weight loss menus for students in 1 month from Eat Clean recipes that are
easy to make and delicious, helping to keep their spirits up to study for exams.
3.5. 5th day keto menu
Lunch: cold meat with boiled eggs; 2.5g net carbs.
Dinner: tuna salad with ½ cup sliced ​
​
cucumber; 6g starch.
Dinner: Stir-fried chicken with tomato and spinach with a cup of fried zucchini
noodles; 10g starch.

8. Snack: 1 pack of garlic chili olives; 0g carbohydrates.
Snack: wrap with ham, cream cheese and pickles; 2g carbohydrates per serving.
Total net carbs: 20.5 grams
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3.6. Keto menu for Friday
Lunch: 2 low-carb almond oat cookies and keto coffee; 4g starch.
Dinner: 6 chicken nuggets cooked in a low-carb marinara sauce; 8g starch.
Dinner: taco-style salad with minced meat; 5g net carbs.
Snack: cream cheese ball with bacon and green onions (2 servings) with celery
sticks; 3.5g net carbs.

9. Snack: 1 ounce of dry salted roasted peanuts; 3g net carbs
Total net carbs: 23.5 grams
Tomatoes contain more carbohydrates than you think, which is why many marinara
sauces are not suitable for a ketogenic diet. Be sure to read labels carefully and
avoid sauces with added sugar. See also the article on a fast weight loss diet in 1
week with effective methods suitable for each person's health condition.
3.7. Keto menu for the 7th day
Lunch: 1/2 cup raspberries with 4 tablespoons of unsweetened whipped cream; 4g
starch.
Dinner: Lemon Piccata Chicken with Capers and Spinach Cream; 11.5g net carbs.
Dinner: Roast pork with buffalo cauliflower and ranch sauce; 6g starch.
Snack: gouda cheese bite; 1g net carbs.

10. Snack: eggs stuffed with butter; 1g net carbs.
Total net carbs: 23.5 grams
4. Keto menu for busy office workers
For office workers looking to lose weight, the
ketogenic diet goes against current nutritional
recommendations as it involves consuming more
than 80% of daily energy in the form of lipids.
Protein, on the other hand, should make up 12 to
15% of total energy intake. In the end, carbohydrates
provide only 2-10% of total energy.
Normally, carbohydrates are the body's primary
energy source while lipids are secondary energy
sources. These restrictions lead to profound
changes in the daily menu. See also article 21
weight loss menus for women with good body
shape, slim skin, effective in 1 week , delicious and
easy to cook without taking much time.
In fact, cutting out all sources of carbohydrates can
seem rather complicated since they are ubiquitous
in modern foods. To help you with that, here's the
ideal Monday-Friday keto menu for busy office
workers.
4.1. 2nd day keto diet menu
Breakfast: Green tea, Lemonade, Coconut yogurt
with bitter cocoa and hazelnuts

11. Lunch: Green Salad, Cauliflower with Bacon, Some
Oilseeds
Dinner: Tomato Salad, Mushroom and Salmon
Omelette, Yogurt with Blueberries
4.2. 3rd day keto diet menu
Breakfast: Green Tea, Lemonade, Scrambled Eggs
with Cheese, Nuts
Lunch: Salmon tartare with avocado and sesame oil,
Green salad, Yogurt
Dinner: Beef salad marinated with lemongrass bean
sprouts, white cheese, Lemon ginger
4.3. 4th day keto diet menu
Breakfast: Green tea, Lemonade, Avocado stuffed
with cream cheese and walnuts
Lunch: Fish and squash, Green salad, white cheese
Dinner: Beef with hazelnut oil and parmesan cheese,
Grilled vegetables, almonds
4.4. 5th day keto diet menu
Breakfast: Green Tea, Lemonade, Peanut Butter,
Pancake

12. Lunch: Chicken curry with yellow chilli coconut milk, Yogurt
Dinner: Sesame breaded tofu, Celery puree in olive oil, Cheese,
Some oilseeds
4.5. 6th day keto diet menu
Breakfast: Green tea, spirulina green juice, mixed nuts and
toasted almonds
Lunch: Lamb kefta, yogurt and mint sauce, Cauliflower in olive oil
with almonds
Dinner: Sea fish with citrus sauce, Leek salad, white cheese