Ketogenic diet: Dietary plan for 14 days

Ketogenic diet: Dietary plan for 14 days almost without carbohydrates by nutritionist Eleni Papagiannidou.

Ketogenic diet: Dietary plan for 14 days

The ketogenic diet is low in carbohydrates, high in fat and moderate in protein.

The ketogenic diet is no longer considered "controversial", as its benefits to our body weight and health seem to be many, according to experts who defend it. This is a very low carb diet, high in fat, moderate in protein, originally designed in the 1920s for patients with epilepsy.

The researchers found that avoiding carbohydrates led to ketosis, a normal metabolic condition in which our body burns fat for fuel instead of glucose (carbohydrates), which has contributed to a significant reduction in seizures.

Low in carbohydrates, high in fat

Reducing appetite, blood pressure, insulin, triglycerides, acne treatment, better performance, bowel improvement are just a few of its benefits.

How does the ketogenic diet work? keto diet plan

Ketogenic diet

When the body has depleted glycogen in the liver, it produces ketones and uses energy from the fat stored in fat cells, as long as we take in fewer calories than we need.

Also read: How to make a ketogenic diet by measuring macronutrients?

"How much weight will I lose?"

Usually, with the ketogenic diet, you lose about 1 kg of body fat per week. Of course, because the first 14 days of ketosis cause diuresis, the scales may show that you have lost more (extra 2 to 4 pounds of fluid), but if you continue, you will find that you have lost fat!

The exclusion of an entire food group sounds extreme - shouldn't we eat everything in moderation?

Carbohydrates are one of the three macronutrients (along with fat and protein) from the diet, however, according to experts, we can live with small amounts of them. Although the brain works mainly with glucose, on the one hand, the body makes the required glucose from amino acids through a process called gluconeogenesis, and on the other hand, the brain can function more efficiently with ketones than with glucose.

14-day ketogenic menu

Ketogenic diet

Every night it is a good idea to take a magnesium citrate supplement (200 mg) to avoid constipation and cramps.

The first 14 days are the most difficult because your body is trying to adjust, which will happen in about 6 weeks.

After the end of the 14 days - if you have a lot of weight to lose - you can continue the same diet for another 4 weeks (up to 6 months) and then enter the maintenance phase.

In the maintenance phase, you will very carefully and slowly reintroduce the carbohydrates in your diet so that you do not gain all the pounds you lost.

Practically add only 20 gr. Carbohydrates per week and you notice changes in your weight.

What can correspond to 20 gr? carbohydrates?

For example, in a small portion of fruit or about 1 slice of bread or 1/2 cup cooked legumes, pasta, peas or 2 full tablespoons of oats

or cooked rice or a small potato, etc.

Ketogenic diet

Get organized! Make some essential dishes that will make the whole effort easier. You can also cook double quantities to consume them for 2 or more days.

A glass of warm water with a little fresh lemon juice in the morning and evening helps to excrete uric acid. In general, water is good for you! Try to drink 3 liters a day.

The ketogenic diet increases urination and you lose salts. Add enough sea salt to your meals (target 1 kg per day). If you don't replace it, you will feel tired, weak, have headaches, and lethargy.

If you are hungry between meals, you can consume 1 kg. coconut oil or pure butter with a little cocoa and stevia or plain.

The secret behind a ketogenic diet is that it uses the body's normal mechanism to use fat as fuel.

Also, read 3 myths you will hear about the ketogenic diet

Day 1 Ketogenic diet  ( keto diet plan)

Breakfast: 2 slices of chia and flaxseed with 4 slices of mortadella.

Lunch: Salad with 100 gr. canned sardines in olive oil, 2 tbsp. raw

green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.

Dinner: 125 gr. chicken leg cooked with 2/3 cup. roasted zucchini, 1 tbsp. olive oil.

Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream

with 35% fat

Day 2 Ketogenic diet  ( keto diet plan )

Breakfast: 2-3 muffins of egg cheese, bacon, or 2 boiled eggs with 2 slices of mortadella.

Lunch: Salad with 100 gr. roasted chicken leg, 2 tbsp. raw green

vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil

and 1 tbsp. apple cider vinegar.

Dinner: 125 gr. sardines or anchovies baked in the oven with oregano and 1 tbsp. olive oil

with 2/3 cup greens sauteed with 1 tbsp. olive oil.

Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream

with 35% fat.

Day 3 Ketogenic diet ( keto diet plan )

Breakfast: 2 slices of chia and flaxseed with 4 slices of mortadella.

Lunch: Salad with 100 gr. canned sardines in olive oil, 2 tbsp. raw

green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp.

olive oil and 1 tbsp. apple cider vinegar.

Dinner: 100 gr. beef liver with 2/3 cup. roasted mushrooms sautéed with 1

tbsp. butter.

Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream

with 35% fat.

Day 4 Ketogenic diet  ( keto diet plan )

• Breakfast: Toast with flaxseed bread cut in half with 2 slices of mortadella.
• Lunch: Salad with 100 gr. ready smoked trout, 2 tbsp. raw green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.

• Dinner: Omelette (3 eggs) with 1/3 cup. spinach and 1/3 cup. mushrooms, all cooked with 1 tbsp. butter.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream with 35% fat.

Day 5 Ketogenic diet

• Breakfast: 2-3 muffins of egg cheese, bacon, or 2 boiled eggs with 2 slices of mortadella.
• Lunch: Toast with flaxseed bread cut in half with 2 slices of mortadella and 2 lettuce leaves.
• Dinner: 125 gr. burger with minced meat only (not lean). Just salt the
  burger outside to make it juicy. Bake over high heat in a pan or grill. Accompanied by a 2/3 cup. boiled broccoli or zucchini or greens with olive oil and apple cider vinegar.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Day 6 Ketogenic diet 

• Breakfast: 2 slices of chia and flaxseed with 4 slices of mortadella.
• Lunch: Toast with frankincense-bread flaxseed cut in half with 2
  slices of mortadella and 2 lettuce leaves.
• Dinner: 2 straws of chicken leg with 2 tbsp. raw green vegetables
  (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil and 1 tbsp.
  apple cider vinegar.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Day 7 Ketogenic diet 

• Breakfast: Omelette (2 eggs) with 2 slices of bacon.
• Lunch: Buti milk lamb cooked in oil paste with 2 cups. raw
  green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp.
  olive oil and 1 tbsp. apple cider vinegar.
• Dinner: 125 gr. sardines or anchovies baked in the oven with oregano and 1 tbsp. olive oil with 2/3 cup greens sauteed with 1 tbsp. olive oil.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Day 8 Ketogenic diet 

• Breakfast: 2 slices of chia and flaxseed with 4 slices of mortadella.
• Lunch: Salad with 100 gr. canned sardines in olive oil, 2 tbsp. raw
  green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp.
  olive oil and 1 tbsp. apple cider vinegar.
• Dinner: 125 gr. baked chicken leg with 2/3 cup. roasted zucchini, 1 tbsp.
  olive oil.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Day 9th Ketogenic diet 

• Breakfast: 2-3 muffins of egg cheese, bacon, or 2 boiled eggs with 2 slices of mortadella.
• Lunch: Toast with fokatsia-flaxseed bread cut in half with 2 slices of
  smoked salmon, 2 tbsp. cream cheese and a few slices of cucumber.
• Dinner: Pork or beef steak (125 gr.) With 2/3 cup. broccoli sautéed in butter (1 tbsp).
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Day 10 Ketogenic diet 

• Breakfast: 2 slices of chia and flaxseed with 4 slices of mortadella.
• Lunch: 100 gr. salad with canned crab in water, 2 tbsp. raw mixed
  green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp.
  olive oil and 1 tbsp. apple cider vinegar.
• Dinner: 125 gr. minced meat cooked with 2/3 cup mushrooms sauteed with 1
  tbsp. butter.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Day 11 Ketogenic diet 

• Breakfast: Toast with flaxseed bread cut in half with 2 slices of mortadella.
• Lunch: Salad with boiled shrimp (100 g), 2 tbsp. raw mixed green
  vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado with 1 tbsp. olive oil
  and 1 tbsp. apple cider vinegar.
• Dinner: Omelette (3 eggs) with 1/3 cup. spinach and 1/3 cup. mushrooms all cooked with 1 tbsp. butter.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Day 12th Ketogenic diet 

• Breakfast: 2 slices of chia and flaxseed with 4 slices of mortadella.
• Lunch: Toast with flaxseed bread cut in half with 2 slices of mortadella and 2 lettuce leaves.
• Dinner: 125 gr. sardines or roasted anchovies in the oven with oregano and 1 tbsp. olive oil
  with 2/3 cup greens sauteed with 1 tbsp. olive oil.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Day 13th Ketogenic diet 

• Breakfast: 2 slices of chia and flaxseed with 4 slices of mortadella.
• Lunch: Toast with flaxseed bread cut in half with 2 slices of mortadella and 2 lettuce leaves.
• Dinner: 100 gr. beef liver with 2/3 cup. roasted mushrooms sautéed with 1
  tbsp. butter.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Day 14th Ketogenic diet 

• Breakfast: 2 slices of chia and flaxseed with 4 slices of mortadella.
• Lunch: Roasted beef steak (125 g) with 2 tbsp. raw mixed
  green vegetables (lettuce, baby spinach, arugula, valerian), 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
• Dinner: Chicken leg baked in the oven (120 gr.) With 2 tbsp. raw mixed green vegetables (lettuce, baby spinach, arugula, valerian), 1/2 avocado, 1 tbsp. olive oil and 1 tbsp. apple cider vinegar.
• Dessert: Jelly with sweetener sucralose served with 1 tbsp. whipped cream
  with 35% fat.

Who should NOT have a ketogenic diet?

Best Diet Tips:  https://www.webmd.com/diet/default.htm