My keto menu

What I like and dislike about the LCHF Diet and an example of a 5-day keto menu.

Мy name is Olena. I am 35. I am a journalist, the founder of the healthy lifestyle project and a lowcarber – I’ve been on the keto menu for last 5 years. I don’t eat smoothie balls and wholegrain toasts. I don’t have any rice and pasta at home. Sometimes I eat berries and, occasionally, I can eat some fruit.

What’s left? Fat. A lot of fat. The nutrition diet that I follow is known as LCHF diet – low carb high fat diet. Sometimes I am on a strict LCHF – keto вшуе (up to 20 g of carbs a day) and sometimes I am on a moderate LCHF that allows having up to 50 g of carbs a day. Here I told you how I came to this life.


Thanks to the diet I easily lost my excess weight and I like the way I look. I lost about 8 kg – I don’t know the exact figure as I don’t have scales.

I became more energetic – I can think faster and memorize more. I can walk around for hours and I got rid of the feeling when I started to “black out” in the middle of the day.

I don’t get sick as often and I got rid of my allergy. Some time ago I could last 3 minutes being near a cat litter tray before starting to itch and today I have a cat Alyosha.

Oh, and those painful hunger attacks! My chest was seething and I felt like tearing the heart out of the person I was talking to. Tearing out and eating it. Today I can easily survive without food for 7-9 hours and I practice intervallic 16/8 fasting or eat nothing at all the whole day. Not a single heart has been torn out in the meantime.


I enjoy eating. I get upset when my meal was nutritious but tasteless. I love to cook.

But now I cannot take much food. One of the important principles of LCHF Diet is to eat when you are hungry and until you get satiated. This helps you to give up on quick meals (they become unnecessary) gradually and to switch to taking 1-2 or, at most, 3 but definitely not 5-6 meals a day – normally I take two meals. Fat fills you up perfectly. That’s why it happens that I still want more food with my eyes and taste buds but I can clearly feel with my stomach that I cannot have it any more.

“Eat when you are hungry and until you get satiated” also means that I don’t eat according to the schedule and, sometimes, I sit with an empty plate when I am visiting someone or go to a restaurant. My tablemates would get worried, especially, the older generation. Veganists would understand me.


The need to have breakfast is a myth just like stories about the hazards of fat, the theory of calorific value and the advantages of split meals.

Quitting the morning meals is a simple way to increase the “hunger gap” and to burn excess fat. But I take breakfast at 9-10 in the morning. I work from home, so that is my day “divider”.

My second meal is at 7-8 p.m. If I had a long day I might have some cheese deep at night – more out of my love for cheese rather than out of hunger.


Normally I have eggs for breakfast. There are many ways to cook them so I don’t get tired of them. I like bacon and I usually use its melted fat for frying scrambled eggs and omelets. Second best are cheese pancakes with high-fat sour cream.

I have something fat and protein-based (salmon with cream, chicken with sour cream and pesto or beef stroganoff) and raw vegetables for dinner. I often buy avocado, which is never an outsider. More often than not, we would have our meat both with raw vegetable salad and kraut dressed with olive oil at the same time.

I use ghee and coconut oil for frying and olive oil for stewing. I like goose/duck fat – I either buy it ready-made or use the one melted during cooking. Avocado and olive oil is used for salads and sauces. Butter is used for baked foods and fat bombs.

I like Ukrainian lard. I don’t see anything wrong with sausage if it is fat and contains no sugar, starch, dextrose, maltodextrin, soya and other additives. My principle is that you can eat any food that contains no ingredients that you must search on Google.

I don’t drink any milk at all. I make bulletproof coffee with heavy whipping cream.

There is no vegetable oil – such as sunflower, corn (maize), soya, grape seed oil, etc. – in my diet.

Many people think that giving up on a lot of carbs means that we eat much meat on LCHF Diet but that’s not true. On the contrary, after switching to this diet I began to eat more greens. However, my daily diet includes some source of animal proteins, whether it’s meat, fish or poultry. I don’t see any point to give up on them from the health perspective.

I have practically quitted eating fruits but I am not fanatic. I can eat a handful of fruit if I find myself under an apricot although I buy only berries and, seldom, pomegranate. It contains a lot of sugar, which I am in terrible love with. I don’t have a goal to lose weight and my diet includes no refined sugar at all. I believe that is acceptable.

If I have guests I make desserts, many of which are posted on my website, and on normal days I prefer to reserve some room for a spoon of almond paste in the morning and some high-fat cheese in the evening. This has nothing to do with my willpower – when you are on the LCHF Diet your sweet cravings will pass away automatically provided that you eat healthy fats and don’t forget to feed your microbiota deliciously.


I don’t have a nutrition diary and keep no records of macronutrients ratio and calories. I rely on my general state and hunger but decided to calculate them for the purpose of this text. I’ve spent 100 hours and gave up on the 5th day. How can people live keeping track of the calorific value of food? I decided not to specify the total calorific value of the diet at all since such information would be confusing rather than useful.

You can use my menu and food amounts just as a guide but I advise you not to copy them but to eat when you are hungry and until you feel satiated. Everyone has different metabolism, carb receptivity and activity level.

My stats: 45-47 kg, 160 cm tall, attending fitness classes 2-3 times a week and taking a lot of walks.


Breakfast – skipped

Lunch at a restaurant

2 portions of butter

(Very) large bowl of green salad with prawns, eggs and mayonnaise dressing. Glass of rose.


Aubergine paste and salami.

Total: 31 g of carbs + 11 g of fiber, macronutrients ratio in %: 19/71/10


Brunch at a cafe

Large bowl of green salad with lamb and goat cheese. Latte with cream.


Salmon with cherry tomatoes and cream sauce.

Piece of Brie cheese.

Total: 19 g of carbs + 4 g of fiber, macronutrients ratio in %: 23/72/5


Breakfast – skipped.


Latte with cream. I cooked some yogurt with olive oil and salt. Then I took photos of it and ate it. I disposed of the most part of the requisite after the photo session.

Dinner at someone’s place

Coconut oil baked trout, baked vegetables – asparagus and zucchini, raw tomatoes and cheese.

Total: 30 g of carbs + 4 g of fiber, macronutrients ratio in %: 18/74/8



2.5 scrambled eggs with tomatoes, jalapeno pepper and cheese. Some bacon.

Latte with cream.

Almond paste


Burger with homemade mayonnaise, pork fat baked mushroom instead of a roll and lettuce.

Total: 29 g of carbs + 3 g of fiber, macronutrients ratio in %: 15/76/9



Two egg omelet with cream, avocado and cheese. Cooking oil – ghee.

One tablespoon of almond paste.


Huge bowl of kale and avocado salad with avocado oil, cheese and sunflower seeds.

Total: 37 g of carbs + 23 g of fiber, macronutrients ratio in %: 12/70/17


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Олена Исламкина

Меня зовут Олена, и я предводительница кето-секты. Самопровозглашенная, конечно. А еще журналистка и биохакерша. В 2012 году я случайно отрыла для себя кето-рацион и вдруг сбросила несколько лишних кг, избавилась от мигреней, аллергии и акне, стала энергичной и продуктивной, уравновешенной и счастливой. Три года назад я завела, чтобы рассказывать о том, что ЗОЖ не то, чем кажется. Но тема кетогенной диеты быстро вытеснила из моего блога прививки, ГМО и упражнения для крепких ягодиц, а я сама закончила несколько курсов и стала специалисткой по кето-питанию. Мне очень хочется, чтобы как можно больше людей знали: здоровая еда должна быть вкусной. А вкусная еда может быть лекарством и инструментом биохакинга. Потому что ЗОЖ не то, чем кажется.

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