Keto Diet Menu for Beginners that Are Safe to Eat

Going through a diet program is one of the efforts to form a more proportional body and look slimmer. Usually people who have a fat and full body will do many ways to lose weight.

One method of diet that is quite chosen among young people today is the keto diet.

What is the Keto Diet?

Keto diet is a diet method that is mostly done by avoiding consumption of carbonated foods and excessive sugar and replacing them with foods that contain healthy fats, protein and other nutritious foods. The way this diet is chosen among young people considering the method itself is powerful enough to cut excess weight.

Even for those who routinely and regularly undergo this diet program to get a thinner body and look slim is not a difficult problem to do. They can still work on a diet program without having to lack energy for daily activities. In addition, this diet program also provides other benefits for your health, such as preventing the risk of developing diabetes, epilepsy, cancer, and other diseases.

For those of you who want to go through the keto diet method to lose weight quickly and regularly. Then there are some guidelines that you have to run in this one diet program. Especially in terms of menu foods that can be consumed safely every day.


Keto Diet Menu For Beginners

As explained above, this diet focuses on eating foods that are rich in protein, contain good fats, and are also rich in nutrients. Where someone who is on a ketogenic diet must reduce foods that contain carbon and sugar, one of which is rice that you consume every day.

Reducing carbohydrate content is called the ketosis phase. Where carbohydrate intake is actually needed by the body to produce energy will be replaced with foods that are high in protein and good fats. In the process the body will not produce blood sugar which will be used as the main energy source and will break down fat as a reserve energy source in the body.

If good fat consumption is only limited to about 20-30% every day, then in this ketogenic diet fat consumption will be increased to 60-70% of the proper needs. Then the need for carbon dioxide intake will be reduced to reach 5% of normal requirements. Instead, people who become this diet can consume protein-rich foods as a daily energy source.


List of Foods that Can Be Consumed in the Keto Diet

Here are some types of protein foods and high in fat that can be consumed for someone who wants to undergo the ketogenic diet:

- Eggs
- Red meat, chicken, sausage, steak, turkey, bacon
- Butter and cream
- Salmon, tuna, mackerel, sardines
- Types of unprocessed cheese
- Avocado and strawberry fruit
- Almonds, chia seeds, walnuts, and types of beans
- Green vegetables, peppers, tomatoes, onions, etc.
- Yogurt fuul fat and full fat milk
- Dark chocolate up to 90%
- For spices, you can use salt and pepper or add other healthy spices


List of Foods to Avoid in the Keto Diet

In addition to foods that can be consumed every day, you should also avoid some of the foods below:

- Foods that use sugar: fruit juice, candy, ice cream, sweet tea, soda, and others
- Fruit: all types of fruit except avocados and strawberries
- Grains: products that use wheat, cereals, pasta, rice, and others
- Nuts: red beans, peas, beans, and others
- Tubes: carrots, potatoes, sweet potatoes
- Low-fat products that are rich in carbohydrates
- Seasoning: limit the use of vegetable oils, mayonnaise, and others
- Foods that contain artificial sugar levels are quite high
- Avoid alcoholic beverages


The Keto Diet Menu Combination for Beginners

The most important thing in this diet program is how to divide the content of each food consumed, for example the distribution between protein, good fat, and carhonhydrate, which is 20% for protein, 75% for good fat, and the remaining 5% for carbon dioxide.

To make it easier for you to choose a healthy menu that can be consumed safely every day. The following menu choices for the ketogenic diet that you can apply at home every day:

Menu 1:

- Breakfast: can with tea or coffee without sugar, can also be added with butter, coconut oil, ginger powder, chocolate, or cinnamon.
- Lunch: can consume chicken breast seasoned with salt, pepper, butter, garlic. From this lunch you get 69% fat, 30% protein, and 1% carbohydrate.
- Dinner: can with beef soup in addition to tomatoes, butter, cheese, seasoned with salt, garlic, and pepper. From this lunch you get 73% fat, 23% protein and 3% carbohydrate.

Menu 2:

- Breakfast: can with full fat milk, milkshakes, full fat yogurt.
- Lunch: can consume a salad that is added with pieces of tuna or shrimp mixed with olive oil, squeezed lemon juice, cheese, sesame seeds.
- Dinner: can consume salads added with slices of meat, peppers, tomatoes, celery leaves, and also cheese. As for snacks, you can consume apples, avocados, strawberries, or foam also from beans.

Menu 3:

- Breakfast: you can consume red meat plus paprika, tomatoes, celery leaves.
- Lunch: can consume a salad that is added with pieces of tuna or shrimp mixed with olive oil, squeezed lemon juice, cheese, sesame seeds. Can also with pieces of chicken breast or can also with pieces of shrimp.
- Dinner: can consume fresh sea fish, cheese, lettuce, paprika, tomatoes, shallots and garlic. As for snacks, you can consume apples, avocados, strawberries, or foam also from beans.

From a series of attempts to carry out a ketogenic diet like this it turns out that behind this method has side effects that are quite harmful to the body. Especially if the diet is done without calculating how much fat, protein and carbohydrates you should consume.

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