What Should the 21-Day Ketogenic Diet List Include?
The ketogenic diet is an eating plan that includes high fat, low carbohydrates, and moderate protein.
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What is the 21-Day Ketogenic Diet?
21 Day Ketogenic Diet List
What Should You Pay Attention to When Preparing a 21-Day Ketogenic Diet List?
Frequently Asked Questions About the Ketogenic Diet
The negative effects of being overweight on health are obvious! For this reason, people have started to adopt a more sustainable lifestyle such as being at an ideal weight, eating healthy, exercising properly and giving up unhealthy habits. There is no doubt that switching to such a lifestyle will have health benefits beyond losing weight. But be careful! Do not follow a wrong popular diet while trying to be healthy. Let’s talk about the ketogenic diet, one of the popular diets, in this article.
You can see the ketogenic diet as a stage that will prepare your body for a healthy eating style. Experts say that it takes 21 days, or 3 weeks, to form a habit; therefore, following the 21-day ketogenic diet list can make your transition to a sustainable life easier.
What is the 21-Day Ketogenic Diet?
The ketogenic diet is a high-fat, low-carb, and moderate-protein eating plan. The main purpose of this diet is to put the body in a metabolic state called ketosis. The ketogenic diet was developed in the past to control children’s difficult epileptic seizures. The highlight of this diet is its low-carb and high-fat content. In ketosis, the body starts using fat instead of glucose for energy.
The 21-day ketogenic diet list promises a high-fat, low-carb, and moderate-protein diet that will help you be healthy and fit. Overweight people or those who want to accelerate the weight loss process can apply to the keto diet with the help of a specialist. However, the 21-day ketogenic diet list is not recommended for children under the age of 18, those with eating disorders, pregnant or breastfeeding women, cholesterol patients, kidney patients, and people undergoing various treatments.
21 Day Ketogenic Diet List
Day 1
Breakfast: Boiled egg, white cheese, olives, walnuts, cucumber, greens Lunch: Yogurt, almonds, hazelnuts, cinnamon Afternoon: Walnuts, red apple Dinner: Grilled chicken, avocado salad
Day 2
Breakfast: Omelette (with cheese, olives), avocado slices Lunch: Vegetable dish of purslane with olive oil Afternoon: Almonds, a few strawberries Dinner: Grilled meatballs, green salad, kefir
Day 3
Breakfast: Boiled eggs, cottage cheese, olives, walnuts, greens Lunch: Artichoke dish with olive oil Afternoon: Walnuts, 3-4 plums Dinner: Grilled fish, arugula salad
Day 4
Breakfast: Menemen, white cheese, cucumber Lunch: Green salad with white cheese Afternoon: Almonds, blueberries Dinner: Grilled chicken, green salad, kefir
Day 5
Breakfast: Boiled eggs, cottage cheese, olives, walnuts, greens Lunch: Caesar salad Afternoon: Walnuts, small red apple Dinner: Grilled meatballs, tzatziki
Day 6
Breakfast: Omelette (with cheese, olives), avocado slices Lunch: Purslane salad with yoghurt Afternoon: Almonds, a few strawberries Dinner: Grilled fish, green salad
Day 7
Breakfast: Boiled eggs, white cheese, olives, walnuts, greens Lunch: Tuna salad Afternoon: Walnuts, 3-4 plums Dinner: Grilled chicken, avocado salad, ayran
Day 8
Breakfast: Menemen, cottage cheese, cucumber Lunch: Zucchini dish with olive oil Afternoon: Almonds, blueberries Dinner: Grilled meatballs, green salad, kefir
Day 9
Breakfast: Whole wheat flour pancakes, cream cheese, peanut butter Lunch: Okra with olive oil Afternoon: Walnuts, small red apple Dinner: Grilled fish, arugula salad
Day 10
Breakfast: Dill cheese omelet Lunch: Strained yogurt, walnuts, cocoa powder Afternoon: Almonds, a few strawberries Dinner: Grilled chicken, green salad, kefir
Day 11
Breakfast: Fried eggs, cottage cheese, olives, walnuts, greens Lunch: Salad with halloumi cheese Afternoon: Walnuts, 3-4 plums Dinner: Grilled meatballs, avocado salad, ayran
Day 12
Breakfast: Omelette, white cheese, cucumber Lunch: Strained yogurt, almonds, cocoa powder Afternoon: Almonds, blueberries Dinner: Grilled fish, green salad, kefir
Day 13
Breakfast: Boiled egg, white cheese, olives, walnuts, greens Lunch: Yogurt, hazelnuts, oil, cinnamon Afternoon: Walnuts, small red apple Dinner: Grilled chicken, avocado salad, ayran
Day 14
Breakfast: Fried egg, cucumber, green pepper Lunch: Caesar salad Afternoon: 1 bowl of yoghurt, a few strawberries Dinner: Grilled meatballs, green salad
Day 15
Breakfast: Boiled egg, cottage cheese, olives, walnuts, greens Lunch: Yogurt, almonds, oil, cinnamon, mineral water, cucumber Afternoon: Walnuts, 3-4 plums Dinner : Grilled fish, avocado salad, ayran
Day 16
Breakfast: Omelette, white cheese, cucumber Lunch: Tuna salad Afternoon: Almonds, blueberries Dinner: Grilled chicken, green salad, kefir
Day 17
Breakfast: Dill and capia pepper omelette Lunch: Zucchini dish with olive oil Afternoon: Walnuts, small red apple Dinner: Chicken wrap with mushrooms, avocado salad, ayran
Day 18
Breakfast: Omelette (with cheese, olives), avocado slices Lunch: Salad with halloumi cheese Afternoon: Almonds, a few strawberries Dinner: Sauteed meat, green salad, kefir
Day 19
Breakfast: Menemen, white cheese, olives, walnuts, greens Lunch: Yogurt, almonds, oil, cinnamon, mineral water, cucumber Afternoon: Walnuts, 3-4 plums Dinner : Baked chicken, avocado salad, ayran
Day 20
Breakfast: Omelette, cottage cheese, cucumber Lunch: Strained yogurt, hazelnuts, cocoa powder, mineral water, cucumber Afternoon: Almonds, blueberries Dinner: Grilled meatballs
Day 21
Breakfast: Boiled eggs, cottage cheese, olives, walnuts, greens Lunch: Vegetable dish with olive oil Afternoon: Walnuts, 3-4 plums Dinner: Salmon, seasonal salad, ayran
This ketogenic diet list is a general guide and will not fully meet your personal needs. Each individual’s metabolism, health status and nutritional requirements are different. Therefore, it is important that your diet list is specific to you.
Before starting any diet program, it is recommended that you consult a physician, as well as a dietitian or nutritionist, to create a plan that suits your personal needs and health status.
This diet may not be suitable for you due to your personal health condition. It is recommended that those with chronic diseases consult their physicians before starting a diet. For example, if you have kidney failure, you should get approval from your physician before applying this and similar diet lists.
The ketogenic diet list limits the amount of carbohydrates you consume daily to 20-25 grams. Instead, it focuses on fat and protein consumption. When the amount of carbohydrates you consume is limited, a metabolic reaction called ketosis occurs. In this case, your body starts burning fat as its primary energy source.
What Should You Pay Attention to When Preparing a 21-Day Ketogenic Diet List?
Zero or Near Zero Carbs: Choose foods like spinach, avocado, eggplant, tomato, broccoli, brussel sprouts. White and brown sugar and candies, honey, maple syrup, corn syrup, carob, fruit juices, sweet potatoes, carrots, sugar beets should not be consumed due to their high carbohydrate content.
Low-Carb Fruits: You can consume red fruits such as strawberries, raspberries, blackberries, blueberries, and apples.
Avoid High Carbohydrate Foods: Avoid consuming foods such as bread, pasta, rice, noodles, oats.
White and Red Meat: Portion according to personal needs, but avoid processed meats.
Eggs: Add them to your daily diet.
Healthy Oils: Include healthy oils such as olive oil and coconut oil in your diet.
Carbonated Drinks: Do not consume any carbonated drinks except plain soda.
Legumes: Do not include them in your diet list.
Frequently Asked Questions About the Ketogenic Diet
Does Ketogenic Diet Cause Fatigue?
When starting a ketogenic diet, some people may experience temporary weakness, headaches, and fatigue. This condition is called “keto flu” and can occur as your body adapts to ketosis. Vitamin and mineral supplements are very important to minimize weakness; vitamins such as B vitamins, potassium, calcium, selenium, and zinc should be taken into the body through food.
Is the Ketogenic Diet Harmful or Helpful?
The ketogenic diet has the potential to help you lose weight and improve some health conditions. However, it may not be suitable for everyone. People with chronic health conditions in particular should consult a healthcare professional before trying the ketogenic diet.
What are the Side Effects of the Ketogenic Diet?
Some side effects of the ketogenic diet may include electrolyte imbalances, constipation, nausea, and an increased risk of kidney stones. Therefore, it is important to stay hydrated and take appropriate supplements during the diet.
For more information, read our article titled “ What Should the 15-Day Ketogenic Diet List Include? ” right now!
This content is written for informational purposes only. You should definitely consult a nutritionist to prepare a 21-day ketogenic diet list and follow a diet plan appropriate for your health condition and weight.
This information is for informational purposes only and is not intended to guide people to diagnosis and treatment. For all procedures regarding diagnosis and treatment, be sure to consult your doctor or healthcare institution. Do not apply without consulting your doctor.
This content has been prepared with scientific data on the date of registration and has been checked by the LifeClub Health Services Medical Directorate.
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