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It is unlikely that you have not heard of the ketogenic or ketogenic diet, which has been at the peak of popularity and efficiency for a long time among everyone who wants to lose weight. But in short, ketogenic is a special type of diet that provides for the consumption of foods rich in fat and protein, while the amount of carbohydrates is extremely low.
– By starting a ketogenic diet, the body adapts to make more efficient use of the energy stored in fat cells. It is scientifically proven that this diet is completely healthy and effective because fantastic results are achieved due to the low intake of carbohydrates and the high intake of healthy fats. Therefore, the body is encouraged to burn fat instead of sugar to obtain the necessary energy, explains nutritionist Jasna Vujicic.
However, it doesn’t matter what we eat in our twenties and what we eat in our fifties on the keto diet, so here is a detailed keto diet plan so you can better target your age.
RECOMMENDED FOODS
From 18 to 25
Eggs / Cucumber / Berries / Cream Cheese / Onion / Butter / Protein Chocolate / Beef Steak / Salmon Steak / Berries / Srem Cheese / Zucchini / Pork
Daily menu suggestion
Breakfast: egg, pork rinds, cucumber
Lunch: meat, zucchini
Dinner: fish fillet, salad.
From 25 to 30
Eggs / Spinach / Apple / Chicken / Onion / Olive oil / Protein chocolate / Lettuce / Water / Berries / Srem cheese / Yogurt / Veal
Daily menu suggestion
Breakfast: egg, onion, yogurt
Lunch: chicken salad with olive oil and cheese.
Dinner: trout with spinach
30 to 40
Keto Bread / Cucumber / Paprika / Berries / Cream Cheese / Onion / Butter / Protein Chocolate / Beef Steak / Salmon Steak / Berries / Srem Cheese / Pork
Daily menu suggestion
Breakfast: bread, cream cheese, paprika
Lunch: boiled meat and vegetables.
Dinner: mackerel in butter, cucumber.
40+
Keto Bread / Cucumber / Paprika / Berries / Cream Cheese / Onion / Butter / Protein Chocolate / Beef Steak / Salmon Steak / Berries / Srem Cheese / Pork
Daily menu suggestion
Breakfast: egg, bread, cheese
Lunch: steak, salad
Dinner: fish, salad
AVOID FOOD
- Sugar at all costs
- Any cereal product, including whole grains of wheat, oats, rye, buckwheat, quinoa …
- Starchy fruits and vegetables, such as potatoes and bananas
- Large fruit because it contains a lot of sugar
- Low-fat foods because they are high in carbohydrates and sugars *
- Industrial foods, except foods with clear declaration
For starters, limit yourself to just 5% carbohydrates during a ketogenic diet program
ADD FREE
- MEAT: turkey, lamb, homemade prosciutto, homemade bacon
- FISH: trout, salmon, mackerel, sea bream, sea bass, sardine, catfish, perch
- CHEESE: mozzarella, cheddar, goat, feta, gouda, parmesan, blue cheese (90-115 g of cheese per day)
- OILS: flaxseed, coconut + nuts and seeds
- VEGETABLES: arugula, spinach, mushrooms, chicory, radishes, tomato, lemon, avocado
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