The ketogenic diet or 30-day diet (ketogenic diet)

30 days divided into three 10-day periods - No sugar - No sauces - No flour - No alcohol

First 10-day period

Per day you can eat:
- all kinds of meats, cold cuts, etc. (no breaded steaks bread)
- 1 or 2 small tomatoes
- non-fat yogurt
- cheeses of all kinds
- gluten crackers
- diet gelatin
- eggs,
- chard, spinach, lettuce, endive
- use mayonnaise, golf sauce, mustard, salt, oil, vinegar, pepper, lemon
- minimum 2 liters of water per day
- drinks allowed are water, soda, mate, tea unlimited and soft drinks one glass per day.
- the amount of food per day is unlimited
- a spoonful of cream is allowed in coffee or tea
- if you tolerate oils or fats, such as bacon, there is no problem in consumption.

FATS ARE ELIMINATED IN THE URINE. YOU WILL PEE MORE THAN NORMAL

- eat the three main meals, but, if you are hungry, an hour before lunch, you can snack:
salami, cheese, peanuts, olives

NOT try ANYTHING forbidden: do not try milk or fruit, even skimmed

So the daily menu for this first stretch can be:

breakfast:
- coffee, mate or tea with sweetener and a spoonful of cream
- three gluten cookies
- cheese and cold cuts and/or scrambled eggs

mid-morning: skimmed yogurt

lunch:
- unlimited meat, according to appetite, roasted, baked or grilled
- eggs
- one of the allowed vegetables
- diet jelly

dinner: same as lunch

NOTE:
- on the third or fourth day, you will be desperate for something sweet. Don't give in!
- the diet starts to be effective.
- You are burning calories, and you start to use the reserves, metabolizing your adiposity.

NOT GIVE IN IS THE MOST DIFFICULT PERIOD.

Contrary to what you may think, it will not raise your cholesterol, but lower it as long as
you do not try the forbidden.

Second 10-day period

Same as the first and adding, in addition:

- 1/2 liter of skimmed milk a day

- fruits a day, two oranges or an apple or three plums or a piece of watermelon or melon
or pineapple or twelve strawberries or three halves of peaches, removing all the syrup.

- eat for ten days the fruit of your choice among those named, do not change.

- vegetables, not from the harvest under the ground,

- yes cabbage, zucchini, squash, asparagus, cucumbers, peppers, broccoli, etc.

- during the ten days you can eat one fruit of your choice among those named. during the
ten days you can eat only once brown rice or gluten noodles with cream or cheese (no
sauces)

- fruit ice cream, three scoops for this section, together or separately

- alcoholic beverages per day: a glass of wine (not sweet) or a glass of cider or half a
glass of whiskey, champagne unlimited.

Third 10-day stretch

By this point in the regimen you should have lost a minimum of ten kilos and up to fifteen
kilos as long as you have met all the NO's.

- start the third stretch by adding gluten noodles to what is allowed.

After five days, that is, after twenty-five days of your diet, break the diet completely, that
is, eat whatever you want even if you don't feel like it, this will make you lose more
weight, since your body will have become unaccustomed to combining carbohydrates with
other foods.
- continue with the diet until the thirtieth day and break the diet once again; your body
will be used to eating everything without getting fat.After that day of rest, do four days of
diet and four not; three days of diet and three not; two days of diet and two not and at
the end one day of diet and one not.
- do not repeat the thirty days of diet.
- if you have complied to the letter you will not need to lose more weight.
- take care of all the excesses and weigh yourself every two or three days for control.
- it is convenient to walk forty blocks three times a week.
- comply with all NOT
- with what is allowed you will feel satisfied.