5 Brilliant Ways To Advertise Ketogenic Diet And An Example Of A Week’s Menu.

Did you know that most dieters fail in their goal and adhere to a ketogenic diet within the first week?

A ketogenic diet is known to be one of the most effective and easiest ways to lose weight effectively. But why do many fail?

The answer is simple, many completely lack a keto menu and a plan to accomplish goals.

Do you want to succeed in your goals and achieve the weight of your dreams? This guide introduces you to an example week of a ketogenic diet as well as a keto menu to succeed!

An example of a ketogenic diet we designed includes a full week menu.

By following the example days carefully or tailoring them a little, you will achieve the required calorie deficit, be sure to stay in ketosis, and succeed in your goals!

Can a ready menu and sample week help?

In January last year, my friends in their forties, Johanna and Hannele, decided together to lose weight with a strict ketogenic diet

Johanna was full of motivation and the weight dropped significantly during the first week.

In the second week, Johanna and her co-workers headed to a restaurant where the problems started, the motivation disappeared, and the weight loss in you.

Johanna made only one small but significant mistake.

Hannele also strictly followed a ketogenic diet during the first week and dropped some weight.

Hannele also often went out to lunch with co-workers and even fell a few times to eat junk food with her husband.

However, Hannele dropped a lot of weight and the motivation just seemed to increase day by day.

By summer, Hannele was in the dimensions she dreamed of, and every time she looked in the mirror, Hannele felt pride instead of shame.

Why did Hannele succeed in losing weight but Johanna did not?

What was Johanna's major mistake?

Like many others, Johanna did not have any plan or example to model.

Johanna tried several new recipes and learned what to eat and whatnot.

However, Johanna did not have a plan for a menu that ensured success in the critical, first month.

Without a precise diet plan, it’s easy to succumb to peer pressure and make bad choices.

But no worries, below you will find instructions for planning your menu as well as an example of following a ketogenic diet.

Keto diet menu design :

Before jumping into the finished keto menu, let’s go through little basic so you can plan as well as customize the keto menu to suit you.

But why should you plan your keto menu in advance?

By planning your menu in advance, you will make it easier to start and follow a ketogenic diet and prevent fatal solutions.

If you don't want to design your own menu, you can follow the example below and the pre-designed menu.

This is how you start planning your menu

Start planning your menu by calculating the right macros and enough calories for yourself. Also, review which ingredients and foods are allowed in a ketogenic diet. This is sure to make you successful in the long run.

Keto menu planning should always start with calculating your own macros, and in the face of weight loss, they should also be adjusted. Mark one day on the calendar for each week when you plan meals for the coming week as well as a shopping list for the shopping trip.

An example of a first week ketogenic diet is presented in this paper, but adhering to it in the longer term is sure to be boring for many. The variety is refreshing and trying new recipes is always nice.

However, the example below is a good help or base for your own menu.

To succeed in calculating meal macros, record the ingredients and count them either with a counter or with an app designed for diet monitoring. MyFitnessPal is a suitable app to roughly estimate the nutritional value and calories of a meal

When planning a ketogenic menu, consider the following:

When planning your weekly menu, consider not only the macros and calories, but also how many meals you eat, whether you eat lunch at a restaurant, or whether you miss a dinner or breakfast.

Also, note the following

How many do you cook for?

Eat raps as a snack or take food home from work the next day

Do you want to increase the efficiency of fat burning with snapped fasting

After planning the cutlery, make a shopping list and head to the store.

Ketogenic diet example week :

Below is an example week of planning a meal on a ketogenic diet.

The nutritional values for each example day have been calculated based on the consumption of about 1,600 calories, containing about 100 grams of protein, less than 25 grams of carbohydrate, and about 125 grams of fat.

Feel free to mix or match different sample day meals and adjust daily macros to suit your body and appetite.

Monday :

Breakfast: Omelet with paprika and cheese

Lunch: Salmon and cauliflower

rice Dinner: Meatballs and spinach sauce

Total calories about 1600, 125g fat, 90g protein, and 20g carbohydrate

Tuesday :

Breakfast: Pancakes made of protein powder

Lunch: Tuna

salad Dinner: Meatloaf

Total calories are about 1400, 115g fat, 80g protein, and 20g carbohydrate

Wednesday :

Breakfast : Ketomuffini

Lunch: Chicken Salad

Dinner: Ketopizza

Total calories about 1600, 120g fat, 80g protein, and 20g carbohydrate

Thursday :

Breakfast: Omelet with processed cheese and salami

Lunch: Minced beef and cauliflower rice

Dinner: Avocado salad

Total calories about 1600, 120g fat, 80g protein, and 20g carbohydrate

Friday :

Breakfast: Butter coffee

Lunch: Minced chicken with broccoli

Dinner: Protein bar

Saturday:

Breakfast: Butter coffee

Lunch: Chicken breast and green beans

Dinner: Pancakes made of protein powder

Sunday:

Breakfast: Bacon with eggs

Lunch: Casleria with broccoli

Dinner: Fasting

After the example week

I hope you learn something about menu design and understand the example menu. Most likely you will be modifying your diet to look your own. Be sure to keep your carbs low and avoid bad fats like canola oil.