The best keto diet schedule for a month for beginners It is one of the diets known as the ketogenic diet,
which aims to get rid of excess weight and fat accumulated in different parts of the body, as it was the beginning
of its appearance to treat many diseases for children such as epilepsy, but then it became a major role in
eliminating From obesity and overweight, and through the reference site, we will highlight the keto diet schedule
for a month for beginners, and know its benefits and harms.
The best keto diet schedule
The keto diet is one of the appropriate diets for all people who want to lose their excess weight, and it is worth
noting that the ketogenic diet shows its results after only one month of continuing it, as it contributes to
providing the body with a sufficient amount of fat with a small percentage of carbohydrates, in addition to A
moderate amount of proteins, it works to reduce blood sugar and insulin levels, and depends on raising the
percentage of burning fat in the body for energy.
1 month keto diet schedule for beginners
There are many keto diets that are suitable for people who are dieting for the first time, as it is considered a
short-term diet that focuses on losing weight, but there is a prerequisite, which is knowing the percentage of
calories needed for the body per day in the keto diet, where this system that reflects a group Effective results as
soon as possible, This schedule made by NegedaFit
Meals for the first week
The keto diet in the first week includes specific meals for breakfast, lunch and dinner, but the meals chosen in the
correct manner should be adhered to and avoid eating sweets to those on the table and in the right amount, and
the schedule for the first week is as follows:
Today, breakfast, lunch, dinner,
The first day is an omelette with spinach. Burger, lettuce, and a slice of cheddar cheese. Zucchini omelette with
minced meat.
The second day, Shakshouka eggs, and lettuce. Kebab suit, and salad. Green salad with olive oil.
The third day, eggs with butter, and vegetables. Grilled chicken, salad with olive oil. Avocado salad with olive oil.
Fourth day, eggs with cheese Quraish. Fajitas with mushrooms and vegetables. Spinach and dried salmon salad.
The fifth day, omelette with cheese and vegetables. Keto moussaka, and salad. Eggplant salad with pepper.
Sixth day: Boiled eggs, cheese, and vegetables. Grilled fish, and salad. Spinach and cheese pies.
Seventh day Shakshouka eggs, lettuce and some vegetables. Roasted meat, and salad. Creamy vegetables and
mushrooms.
see also : Amazing Health Benefits of Carrots
Second week meals
In the second week, the keto diet includes specific meals that include red meat, some dairy products and light
snacks for dinner, but the correctly selected meals should be adhered to and eaten in the correct amount. The
schedule for the second week is as follows:
Today, breakfast, lunch, dinner,
The first day is a plate of egg omelette, and a cup of coffee or tea. A piece of ketogenic chicken, and a coleslaw
salad. A piece of Kiri cheese, 2 almonds, and a cup of tea.
The second day, chia pudding with chocolate, and a cup of American coffee. Chicken cabbage soup. A plate of
vegetable salad consisting of: (tomatoes, lettuce, and lemon juice).
The third day, lamb liver dish cooked with chickpeas, and a cup of tea or coffee. A medium-sized stuffed dish
(zucchini with cream). A cup of protein coffee consisting of a protein scoop with coffee.
Fourth day: 100 grams of tomatoes and cucumbers, and eggs stewed with cheddar cheese. A plate of broccoli
vegetables, and a plate of grilled salmon. A cup of strawberry mousse.
The fifth day, a plate of scrambled eggs, with a spoonful of butter, and a cucumber + a cup of greasy coffee.
Buttered chicken breast pieces, sauteed broccoli vegetables in vegetable oil, and a plate of avocado salad topped
with almond sauce. Chocolate pudding consisting of 100 grams of cream, one tablespoon of cocoa powder, and
one tablespoon of sweetener.
Day Six Keto toast with cheese, tuna vegetables, a cucumber, and a tomato. Lettuce. keto caesar salad
Day Seven Fried eggs with grilled halloumi cheese and a small tomato. Meatloaf (meatloaf). 2 pieces of Lindt
chocolate (85%), and 5 walnuts.
Third week meals
The keto diet in the third week includes specific meals that include eating vegetables mainly on the three meals,
with a variety of foods between dairy products, cheese, seafood and red meat. The schedule for the third week is
as follows:
Today, breakfast, lunch, dinner,
Day one Keto toast with cheese and vegetables. Tuna, mixed vegetables. Keto Caesar Salad.
The second day, milk cake with almond flour. Beef, mozzarella cheese, and vegetables. Keto manakeesh with
almond flour.
The third day, boiled eggs with two tablespoons of butter, keto diet bread, lettuce, and tomatoes. Grilled kofta,
and keto coleslaw salad. Broccoli and cheese omelette.
Fourth day, full-fat yogurt without sugar, and pieces of avocado. Liver and gizzards of chicken, and salad. Grilled
halloumi salad with eggs.
Day 5 Fried eggs and avocado. Sardines, salad. Peanuts + full fat yoghurt
Sixth day: eggs with mushrooms, vegetables and cheese. Keto pizza. Cauliflower omelette.
The seventh day, cheese, and fried cauliflower. Chicken staples with cheese, and tuna salad.
Fourth week meals
You should adhere to preparing the keto diet dishes in the correct way to ensure proper weight loss, and after
completing this week, the weight is measured, and then move to a new phase of the diet or continue on the
same diet, where the meals of the fourth and last week are as follows following:
Today, breakfast, lunch, dinner,
The first day, eggs with broccoli. Cauliflower keto pizza. Sausage with vegetables.
The second day, broccoli-cheese omelet. Chicken curry with keto rice. Ketogenic Spinach Soup.
the third day
Bread with eggs and cheese. Butter chicken with green salad. Lemon and raspberry cake.
Fourth day: Boiled eggs, tomatoes, cucumbers, grilled tilapia, and a green salad. Keto cupcake.
Fifth day zucchini omelette. Green beans, beef, and salad. Vegetable falafel for keto.
Sixth day Spinach omelette. Chicken mushroom soup, and salad. Keto manakeesh with zaatar and cheese.
Day Seven: Eggs with pesto, lettuce and some vegetables. Spinach-stuffed meat patties. Keto pancakes.
Foods allowed on the keto diet
There are many foods related to the keto system that should be eaten in proportion to the diet and have been
attached to the table, and the following will be addressed to all the foods allowed in this system and are as
follows:
Low-carb vegetables: such as tomatoes, onions, peppers, and leafy vegetables such as spinach, lettuce,
watercress and radishes.
Seafood: choose those that are high in potassium, such as salmon, oysters, tuna and mackerel.
Cheeses: These are unprocessed cheeses such as mozzarella and goat cheese.
Seasoning: It includes salt, pepper, and many herbs and spices to food.
Milk and its derivatives: it is allowed to eat eggs, butter and cream.
Meat: It includes red meat, chicken, and turkey.
Healthy oils: This includes olive oil, coconut oil, and avocado oil.
Forbidden foods on the keto diet
Despite the variety of foods allowed in the keto diet, there are some foods that are prohibited from eating, as
staying away from these foods contributes to reaching the ideal body within a short period of time, and includes
the following:
All types of fruit are prohibited except for strawberries and raspberries.
All vegetable oils, unhealthy fats.
Grains or starches, such as wheat, rice, and pasta.
Beans or legumes, including peas, lentils, and chickpeas.
Root tubers are potatoes, sweet potatoes, and carrots.
Bread, as the keto diet prevents eating all kinds of bread, especially white ones.
Benefits of the keto diet
The keto diet aims to get more calories from fat than carbohydrates, and thus is greatly beneficial to the health of
the human body, as it works to get rid of sugar in the body, which contributes to the breakdown of fat for
energy, and this has several benefits, namely:
Lose weight without feeling hungry for long periods.
Stimulates the level of good cholesterol in the body.
The ability to treat acne, and treat serious Alzheimer’s disease.
Protects the body from the risk of serious heart disease.
It treats polycystic ovary syndrome that persists for a long period of time.
It provides the body with an appropriate amount of proteins and fats that treat epilepsy of all kinds.
Disadvantages of the keto diet
Despite all the benefits and advantages that accrue to the keto diet for the human body, there are many harms
that result from following this diet, and the most prominent of these damages are the following:
- Severe weight loss.
- Low blood sugar.
- Deficiency of many vitamins in the body.
- Formation of kidney stones, high levels of acidity in the blood.
- Constipation for a long period of time.
- Change in breath odor and urine color.
- Accumulation of a large proportion of fat in the liver.
- High heart rate and increased cholesterol in the body.
Important tips when following the keto diet
When following the keto diet, all the instructions for this diet should be adhered to, in order to obtain the benefit
and reach the ideal required weight, as there are tips that benefit all beginners who follow the keto diet, which
are as follows:
Exercise and get enough sleep.
Stay away from stress and tension as much as possible for the duration of the diet.
Continuity and non-interruption in following the diet.
Reduce sweets and stick to sweets available on the keto diet.
Make sure to drink enough water daily, at least 3 liters.
Stay away from canned and processed foods or those with hidden carbohydrates or preservatives.
Keto diet with intermittent fasting
Both the keto diet and intermittent fasting are one of the healthy methods that help lose excess weight and get
rid of obesity, where intermittent fasting is not to eat for certain periods, either on the 2:5 or the 16/8 method, as
following the two diets together has many benefits Intermittent fasting helps the body reach ketosis faster than
the keto diet alone. During fasting, insulin levels drop, causing the body to naturally start burning fat for energy.
1 month keto diet chart for beginners
The keto diet is considered one of the beneficial diets for the human body, as this distinctive diet can be used to
prevent many chronic diseases in addition to losing excess weight, especially since it depends on reducing the
proportion of carbohydrates that affect all organs and organs of the body negatively. Keto Diet for a month for
beginners ready to use directly “from here”.
By reaching the end of this article, the best keto diet schedule for a month for beginners has been clarified with a
full explanation of this diet and an explanation of its mechanism of action and the most important keto diet
schedules for a month, the benefits of this system for losing weight and promoting general health, and its most
prominent damages.