Free Keto Diet Plan

According to nutritionists, the diet has proven to be effective, and the result is stable due to the absence of a stressful abrupt transition from fasting to regular nutrition. The menu for the week and recommendations will help you to follow the diet correctly.

Pros of the keto diet

Initially, the keto diet appeared to treat certain diseases, but then found its place in dietetics. The principle of the diet is as follows: the body uses carbohydrates as the main "fuel" for the brain. With a sharp reduction in carbohydrates in the diet below 20 grams per day, the amount of glucose is critically reduced - and there is not enough energy for normal functioning and fat oxidation. To nourish the brain, the body starts the process of obtaining alternative energy - ketosis. It is the process of breaking down fat in the body to form ketone bodies that are used as alternative energy. In the normal state, the concentration of ketone bodies in the blood is very low, since they are replaced by glucose and the body does not need additional energy. In the process of ketosis, the concentration of ketone bodies rises sharply. Ketosis can also be achieved by full fasting for several days, but this is extremely harmful. The keto diet is an alternative to full hunger strikes that can cause less damage to the body. Together with nutrition, we continue to receive all the necessary substances and do not experience hunger, excluding only carbohydrates and forcing the body to start the process of breaking down fats.

Weekly Keto Diet Menu

Carbohydrates are completely excluded from food. And this means that nothing sweet, cereals, fruits, baked goods, starchy or sweet vegetables (such as beets, carrots, potatoes) are allowed. You can only green vegetables, but when they are eaten, the amount of carbohydrates should not exceed 20-50 grams per day. If you sometimes break down and eat a little carbohydrates, sharp jumps in blood sugar will continue and there will not be a smooth transition of the body to alternative energy and the start of the ketosis process, since the body will still wait for the usual carbohydrates.

Day 1

  • Breakfast: two boiled eggs
  • Snack: avocado
  • Lunch: salad with walnuts, cheese and beef, chicken broth
  • Afternoon snack: fermented baked milk
  • Dinner: cabbage rolls with beef

Day 2

  • Breakfast: scrambled eggs with ham
  • Snack: a handful of nuts
  • Lunch: mushrooms with cheese, green salad
  • Afternoon snack: fermented baked milk
  • Dinner: cheesecakes with sour cream

Day 3

  • Breakfast: toast with peanut butter
  • Snack: 1 egg
  • Lunch: fish soup
  • Afternoon snack: fermented baked milk
  • Dinner: meat salad

Day 4

  • Breakfast: cottage cheese
  • Snack: cheese, apple
  • Lunch: chicken broth, boiled egg
  • Afternoon snack: fermented baked milk
  • Dinner: beef entrecote, salad of green vegetables with sunflower oil

Day 5

  • Breakfast: scrambled eggs from 2 eggs
  • Snack: avocado
  • Lunch: baked chicken, green salad
  • Afternoon snack: cottage cheese with nuts
  • Dinner: cheese, zucchini pancakes

Day 6

  • Breakfast: toast with ham and cheese
  • Snack: slice of cheese, green apple
  • Lunch: fish cutlet, tomato and cucumber salad
  • Afternoon snack: plain yogurt
  • Dinner: pork chop, dill, parsley, cilantro, green salad

Day 7

  • Breakfast: 3-egg omelette
  • Snack: salad of boiled beef and green vegetables
  • Lunch: meat lunch, brown rice
  • Afternoon snack: fermented baked milk
  • Dinner: baked red fish, vegetables


Fats and proteins are used in a ratio of 1 to 2. You can eat a lot of meat, cheese, eggs, fish, oils. It is forbidden to drink a lot of milk, since it contains lactose - milk sugar, fermented milk, on the contrary, is allowed.


The exclusion of carbohydrates from the diet does not allow the body to use substances as usual: to store fats "in reserve", and use carbohydrates as the main energy. Thus, the body switches to using energy from fat, starting the process of ketosis. High-calorie foods are satiating and help to avoid breakdowns. There is no severe hunger, since there are no sharp surges in blood sugar. The main advantage of such a diet is that the lost weight will not return, since there is no sharp change in nutrition and artificial reduction of calories. However, due to the large amount of proteins and fats in the diet, few kilograms are consumed per week.

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