If you’re familiar with diets, you’ll agree with us on one thing: diets are useless if you’re not consistent. Consistency is the main basis of any diet or lifestyle you want to follow, so if you’ve decided to go keto for your day-to-day life, you’ll need to exercise it as much as you do your body in the gym.
Introducing a new habit into your routine, such as a change in diet, can be hard at first. Once your brain assimilates the new habit you have acquired, everything will be much easier. You already know the key, consistency.
Whether it’s for health reasons, to gain a little more muscle in the gym or just to look better, consistency is what will make your keto diet a success. If you don’t know where to start from, don’t worry, we’re going to give you some tips to make things a little easier.

How do I distribute the food in my keto diet?

However, this explanation is too generic to help you plan your keto diet menus, isn’t it? Especially considering that you have to eliminate foods such as legumes, grains and their derivatives, sugars and various vegetables and fruits from your diet. So how do you distribute the foods that are allowed on the keto diet?

The most common distribution of nutrients for a weekly keto diet menu is as follows:

  • 75-80% fat.
  • 20% protein.
  • 5% carbohydrates.

There are also other options such as:

  • Cyclical ketogenic diet (5 days of ketogenic diet and 2 days consuming carbohydrates).
  • Adaptive ketogenic diet (incorporating carbohydrates on training days).
  • High protein ketogenic diet (60% fat, 35% protein and 5% carbohydrate).

Note that although many vegetables are not allowed, you can include some low-carb vegetables such as courgettes, cabbage, spinach, arugula and mushrooms, within the corresponding percentage.

What benefits can I get from the keto diet?

Although it is true that the keto diet involves giving up certain food groups such as grains or pulses, the reality is that it does not mean a loss of benefits for your body. Within the foods allowed on the ketogenic diet, you can find a large amount of high quality nutrients.

  • Fats: This group includes both fatty foods and oils (avocado oil, coconut oil, olive oil, walnut oil, avocados, nuts, dried fruit, animal fats, oily fish such as salmon or tuna, or egg yolks). These fats provide your body with omega-3 fatty acids; vitamins K2, A, D and E; magnesium, zinc, copper and selenium. This combination of elements is heart-healthy, helps to improve the quality of the skin, hair and nails and is a powerful antioxidant cocktail.
  • Protein: Proteins that you can consume in your keto diet include all types of meat (beef, pork, lamb or poultry), eggs, seafood (shrimp, mussels, clams, lobster or crab among others), fish, cheese and other dairy products, tofu or even nut butters such as peanut butter. As well as being sources of protein, they also provide omega-3 fatty acids, vitamin D, vitamin A and D complex vitamins, calcium, potassium, iron and other minerals. The best thing is that, in addition to providing great benefits, they are highly satiating.
  • Carbohydrates: Although they are the ones you should consume the least, they are also present in the keto diet. Most of these carbohydrates come from vegetables and fruits such as avocado, cauliflower, spinach, chicory, cucumber, tomato, citrus fruits, red fruits or all types of lettuce. They are essentially a source of vitamins. You can also find a source of carbohydrates in ready to consume products, such as the delicious Keto Protein classic muffins, to start your day on the right foot.

Keto diet menu

As we know that the beginnings are complicated and we want to make it easy for you, we share with you this weekly keto menu with which to take your first steps and, in addition, we recommend you visit our catalogue of keto products, which you can introduce into your diet without any remorse.

Remember that all you need is perseverance and commitment to make your lifestyle change a success and achieve your goals.

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