What is keto?

Keto is  a low-carb, high-fat (LCHF) diet that primarily  eats healthy fats. To burn the fat already accumulated in our body will focus on 75% of lean fat and 25% of protein and  vegetable carbohydrates that ketogenic people can eat  5% We will start losing weight when the body goes into ketosis (ketosis) and uses fat as the main source of energy . This causes the liver to produce ketones. This is the source of eating more fat to get rid of fat.

It is expected that many people already know some of the principles of losing weight on the keto diet. But if anyone hasn’t seen a picture of the keto diet . Click directly to read more about Lose Weight With “Keto” (Keto)

But if anyone still can’t figure out what they can eat you still don’t know what menus we eat every day, today we have a 7 day Keto menu to satisfy all Keto people. Let’s see what’s there.

*NB:

Each menu should abstain from starchy and sugary foods. You should only use keto sauces and seasonings.

Keto Seasoning Sugar Substitute (Sugar Substitute Sweetener)

• Stevia or stevia
• Monk fruit or the handsome hanging stems
• Erythritol (Erythritol)

You can eat  konjac rice, konjac noodles,  and cauliflower rice. To replace steamed rice

There are also sukiyaki sauces and more that you can buy online if you don’t have time to make your own. See more at  What are some of the keto seasonings and which brands are the best for the ketogenic diet?

7 day keto diet chart

Keto diet menu: day  one

• Morning: keto breakfast, fried bacon, fried egg, tomato, avocado
• Lunch: chicken salad, boiled egg, if you want flavor you can add flavor with keto sauce.
• Dinner: spicy minced meat salad. Replace the toasted rice with toasted almonds + fried chicken skins.

Fruits and vegetables should  be washed thoroughly before eating fresh  , and  a specific cleaner for fruits and vegetables should be used. To prevent chemical residue from fruits and vegetables

Keto diet menu: day  two

• Morning: black coffee with almond milk and a fried egg.
• Lunch: Stir-fried beef with fish sauce and stir-fried mixed vegetables
• Evening: Massaman chicken curry served with cauliflower rice, see how to make cauliflower rice.

• Morning: coffee with coconut milk and scrambled eggs with meat 
• Lunch: Tom Kha Gai served with an omelette
• Dinner: spaghetti carbonara with konjac noodles

Keto diet menu: day four

• Morning: Almond milk topped with chia seeds
• Lunch: Tipu curry with belly served with konjac rice
• Evening: curry catfish paste served with omelette

Keto diet menu: day five

• Morning: coffee with coconut milk and an egg or guava omelette with cream, ham and cheese for flavour.
• Lunch: sour soup with shrimp and mixed vegetables, served with an omelette
• Evening: Shallal grilled beef neck served with fresh vegetables of your choice

Keto diet menu: day six

• In the morning : fried eggs and iced coconut milk tea
• Lunch: Minced beef noodles with konjac noodles, perhaps topped with a little beef crackling.
• Dinner: Beef Panang Curry

Keto diet menu: Day 7

• Morning: coffee with coconut milk and fried bacon
• Lunch: Khaki beef knuckle served with a poached egg
• Dinner: steak with spinach and cheese.

I recommend other interesting Keto Lists 

Bacon, Cabbage, Mushroom, Fried Pepper 

Cut bacon, cabbage, mushrooms and put a little oil in a frying pan. Add bacon and stir until cooked through. Then followed by cabbage + mushrooms. Season with dried chili. keto soy sauce a little fragrant sugar (if you like it sweet enough)

Keto breakfast bacon, fried egg, tomato, avocado

Put the tomatoes in an electric oven or deep fryer. Let the tomatoes come out soft but not messy, fry the bacon until crunchy (as you like it), then sauté the mushrooms in the oil that cooked the bacon, and season with salt and pepper. Meanwhile, fry another fried egg in a skillet. When you are done, put everything on a plate, arrange a plate, cut half an avocado into it.

Fried minced beef with basil leaves + fried egg and boiled egg

Put oil in a frying pan add chili + minced garlic and stir until fragrant, then add minced meat and stir until tender. Season to taste with keto fish sauce. Finally, add the basil leaves and stir until fragrant. The fried eggs are crispy, but the eggs are undercooked and boiled.

Boiled eggs and cauliflower rice + keto chili sauce

How to Make Soft Boiled Eggs:  Bring water to a boil. Then add eggs and salt, timer 5-7 minutes.

To make cauliflower rice:  Chop the cauliflower into small pieces that can be placed in a food processor and blend until it is about the size of a grain of rice. If you don’t have a food blender, you can chop and chop the food with a knife. Then cauliflower that has been blended or sautéed in oil until tender but not messy. (according to our desire)

How to make keto fish chili sauce:  Chop the chili and garlic (a little bit), add the keto fish sauce, sugar, lemon, and season as you like.

Grilled river prawn

This menu is very easy to prepare, you just need to wash and clean the shrimp. Then surgery to decorate the shrimp to be beautiful. But while slicing, be careful with the eel shrimp as well. Then a charcoal grill roast sprinkled with a little pink salt. Or someone who is not fit to use a charcoal grill will use it as a hot air oven, equally delicious.

Konjac pasta, carbonara sauce + salted belly/fried bacon

Add the whipping cream, followed by the cheese, salt and egg yolk, then add the konjac noodles. Then stir the ingredients together. Those who like a little salt can season and add salt as they please. For those using cheese strings, place the cheese plate back on top. Paired with crispy bacon, it’s delicious.

T-Bone Steak T-Bone Steak

If you can’t think of anything, cook a simple meal like a T-bar steak. It’s not complicated, it can be used as an electric grill or it can be used as a Teflon skillet. Start by adding keto butter. Then put the meat in the pan. Sprinkle with salt. Add pepper and rosemary leaves to add aroma.

Stir-fried beef with southern curry paste, cauliflower rice

Make a keto curry paste and fry in oil until fragrant. Then we put meat in the pan. Stir all ingredients together well. Season to your liking. Eat with crispy cauliflower rice, I say it’s very tasty.

Boiled ox bone

For those who like to sip hot soup to soothe their throats, I recommend trying the boiled beef bones. But this list may take a little longer. In most cases if you want beef that has deteriorated then simmering on low heat takes about 4-5 hours, but if there is any home pressure cooker it will help shorten the cooking time a lot. As for the taste, it can be cooked as you like. You can add crushed chili peppers, a squeeze of lime, or a sprinkling of cilantro.

Tom yum keto soup with meat

For those who don’t eat beef or might be bored with regular soup. Try changing it to a hot and spicy tomato soup, the vegetables that we will use will be onions and tomatoes, which are considered low-carb vegetables (so keto dieters can eat them), and the meat is also used as a meat bone. For seasoning, I switched to using keto chili paste and keto fish sauce instead. As for the other tom yam ingredients, they are layered as usual, including lime, chilies, galangal, lime, and kaffir lime leaves. Slow cooker and wait for the time when the meat is completely cooked, it is done.

Keto diet drinks

Let’s face it, good drinks can put us in a good mood. Have the energy to start doing things every day, especially tea legs, coffee will allow us to change to drink water or black coffee, it may not be our style. Today we have a keto coffee and tea recipe that we recommend.

Black coffee (hot) with cream + Eritrean sugar (if you can’t cut the sweetness)

• Coffee with coconut milk
• hot tea
• A glass of water, add half a lemon
• 1 cup of unsweetened almond milk

List of desserts and desserts for keto

Some people on keto may be the ones who still can’t cut desserts out of their meals. So we have a list of simple desserts that you can make yourself.

Avocado or avocado topped with coconut milk 

How to make the avocado arrangement:  Pour the coconut milk into a saucepan, heat it up, wait until the coconut milk starts to boil, then add the erythrite sugar. And a pinch of salt, taste it, then add the avocado slices, the process is considered complete. Easy to make and delicious

• Coconut milk jelly
• Bwaloy keto, we change the sticky rice flour. Use almond flour and coconut flour instead.
• dark chocolate
• Homemade whipped cream served with a family of berries.

We also know that there may be some keto folks who love crunchy snacks. We haven’t forgotten about you. Therefore, we present the following.

• Pork crackling, for some people who can buy pork fat to fry themselves, that will be very good. Because you can use the oil from frying for cooking. The peels are used as a snack.
• Macadamia nuts
• Seaweed snacks are less spicy.
• cheese
• Roasted pumpkin seeds
• cashew nuts

What vegetables can you eat on the keto diet?

Although keto is a flexible weight loss plan, it’s not that you can choose to eat as many vegetables as you like. Because some vegetables are high in carbohydrates. So in order to use the keto diet method more effectively. Let’s see what kinds of vegetables you can eat and what kinds of vegetables you can’t eat or avoid.

Low-carb vegetables for the keto diet

1. Sweet pepper / paprika 

This pepper has anti-inflammatory effects and is rich in Vitamin A and Vitamin C. It is a vegetable with only about 6 grams of digestible carbohydrates/serving. Which can choose to eat green, orange, red and yellow peppers. Because they contain all the same nutrients, but may be different in that the amount of antioxidants in each color varies  ⁽¹⁾

2. Broccoli / Cabbage / Kale (Kale) 

Broccoli is a  vegetable in the cruciferous family that also includes  cabbage, Brussels sprouts,  and Brussels sprouts. There are about 4 grams of digestible carbohydrates/serving, which will provide high amounts of both Vitamin C and Vitamin K. It also has a beneficial effect on patients with type 2 diabetes and helps prevent many types of cancer, including prostate cancer  ^{(  2,3  ).}

3. Asparagus

Asparagus is a vegetable with only 4 grams of digestible carbohydrates/serving, and is also a source of several vitamins (Vitamin A, vitamin C, and vitamin K) and may help prevent certain types of cancer (4,5)  ^.

4. Mushroom

Mushrooms are a tasty and satisfying vegetable. They are also low in carbs and contain anti-inflammatory antioxidants. In mushrooms, there are only about 1 gram of digestible carbohydrates/serving  ^(6).

5. Spinach

Spinach is a green leafy vegetable known to be very healthy as it is a rich source of vitamins and minerals. Spinach is also very low in carbohydrates. But when cooked, the carbohydrates in spinach increase slightly. In short, cooked spinach contains about 3 grams/one digestible carbohydrate (which is still a small amount).

6. Avocado

Avocado is one of the most popular vegetables for dieters. Because it is delicious, easy to eat and healthy. Although there is a lot of information indicating that avocados are high in calories. But they are healthy fats, otherwise known as oleic acid or healthy monounsaturated fats. Moreover, an avocado has only about 3 grams of digestible carbs/serving  ^(7).

7. Broccoli

Cauliflower is one of the vegetables that we can buy and eat in the market. It has a mild flavour, so it can be used as a substitute for steamed potatoes or rice. It is also very low in digestible carbohydrates, only 2g/serving, and is high in Vitamin K and Vitamin C.

8. Lettuce

Lettuce is a popular vegetable that can be eaten fresh or with salad dressing. It is also inexpensive and easy to buy and eat. Lettuce is also a vegetable that has very low digestible carbohydrates, only 1 gram per serving. It is recommended to wash the lettuce gently to prevent it from getting bruised, or it can be used as a salad  spinner  . It can get rid of water from the vegetables.

8. Cucumber

Cucumber is a very refreshing vegetable. Although cucumbers are not high in vitamins or minerals. But there is also a compound called cucurbitacin that has health benefits. And there are less than 4 grams of digestible carbs/serving, so they’re tasty and good for people losing weight.

9. Tomatoes

Tomatoes are a vegetable that, in addition to nourishing the skin, is also suitable for those on a diet due to its many health benefits, including high amounts of potassium, vitamin K and vitamin C. Most importantly, there are only 4 grams of digestible carbohydrates in a serving.

10. Eggplant / Eggplant

Eggplant and eggplant you can eat fresh, or you can dip them in fried eggs. Because it is most suitable for keto eaters as it only contains 6g of digestible carbs/serving. It may help lower cholesterol and improve other heart health benefits, too.

Note:  Green vegetables tend to be lower in carbohydrates than other colours. If you can’t decide which vegetables to use, go green first. For example, green cabbage contains less carbohydrates than purple cabbage and green peppers. Choice of red or yellow peppers.

If you can’t remember all the vegetable details, we have a simple trick to remember

• What aboveground vegetables are good to eat:  They tend to be low in carbohydrates. It is the best choice for the keto diet.
• Underground vegetables (roots, stems or underground tubers) cannot be eaten:  potatoes, sweet potatoes, carrots, taro, etc. are rich in carbohydrates. It is not a good choice for the keto diet.

Note:  Although legumes are vegetables that grow above ground, they are very high in carbohydrates. Just like grains like corn and quinoa, these foods should be avoided.