Just doing some basic forum searches and googleling....
Ive found this sample three day diet and was wondering if anyone had issues with it??....
http://markmaunder.com/2012/07/22/the-basic-ketogenic-diet/
Excerpt below:
The Leafy Green Salad recipe:
This is a recipe for a basic very low carb salad with lots of flavor. It’s great to add to any high-protein, high-fat meal.
Spinach, lettuce and/or mustard greens.
Red peppers
Tomatoes.
Optional raw onions.
Optional green beans raw.
Balsamic vinegar and olive oil dressing with salt and pepper. Use lemon and lime very sparingly if you add it. The vinegar actually reduces the glycemic index of this salad (and other foods).
Below I have outlined three days with a total of 9 meals that you can mix and match as you like. At the end I include a list of Ketogenic-safe ingredients you can add or subtract as you like. Remember the key is to have a high fat, high-protein and no-carb or very low carb diet. That means absolutely no sugar.
Day 1
Breakfast: 2 eggs done any way with yolks. Sausage containing no carbs or sugar. Bacon.
Lunch: Chicken with as much skin and oily gooey bits as possible. Steamed spinach or broccoli.
Supper: Steak with cheese. Fried mushrooms. Leafy green salad.
Before bed 1 glass of wine with a slice of cheese.
Day 2
Breakfast: 2 egg omlette with friend mushrooms, cheese and chopped parsley.
Lunch: A whole duck breast if you can get it or chicken again with as much fatty skin as possible. Leafy green salad.
Supper: Hamburger made with high fat mince without the bun. The mince can contain the usual paprika, chopped onions and garlic if you like, but absolutely no syrup or sugar. Add Cheese, tomatoes, lettuce and any other leafy low-carb greens you like.
Before bed 1 glass of wine with a slice of cheese.
Day 3
2 eggs done any way with bacon and usual no-carb sausage.
Steak with cheese. Leafy green salad.
Salmon (or other fish) fried and served with Bok Choy and your leafy green salad.
You can mix and match the meals above and get a good Ketogenic burn going where you will notice rapid weight loss.
Eat as much as you want ingredient ideas:
Beef,
Steak,
Hamburger,
Prime Rib,
Filet Mignon,
Roast Beef,
Chicken,
Duck (awesome if you can get it because it is very high fat),
Any Fish, Tuna, Salmon, Trout, Halibut,
Lamb,
Pork,
Bacon,
Ham,
Eggs,
Shrimp,
Crab,
Lobster,
Butter,
Oils (Olive Oil, Flaxseed oil, etc.),
Salt, Pepper, Soy Sauce,
Spinach,
Lettuce,
Mustard Greens,
Celery,
Cheeses,
Oysters,
Abalone.
Add for variety but in moderation:
Read the ingredients (if applicable) and make darn sure they contain no sugar:
Avocadoes
Mustard (with no sugar or carbs),
Tea no sugar with milk
Coffee black no sugar
Heavy Cream
Broccoli,
Cabbage,
Bok Choy,
Kale,
Asparagus,
Mushrooms,
Cucumbers,
Olives,
Celery,
Green Beans,
Brussel Sprouts,
Peppers (Red, Green, Jalapeno, Habanero),
Onions,
Nuts preferably almonds,
You absolutely must avoid all sugar on this diet because it is the highest GI carbohydrate that will very quickly spike your insulin and destroy any Ketogenic effect. Other foods to avoid roughly in order of damage they will do to the diet:
All sugar.
All Bread.
Did I mention avoid sugar?
All traditional carbs like rice, pasta, wheat, potatoes, even the low GI ones like beans and lentils.
Beware of sauces that contain sugar or things like corn starch.
