The right kind of Keto diet surely has a way of impacting our health. We all want to stay healthy –and going the extra mile to achieve it is not out of place.
Have you heard about the keto diet? If not, relax. You’re on the right page. Keto diet is low-carb, moderate in protein, and high in fat. In this type of diet, carbs are reduced to below 50grams per day – even though we have looser and stricter versions of the diet.
Have you heard about the keto diet? If not, relax. You’re on the right page. Keto diet is low-carb, moderate in protein, and high in fat. In this type of diet, carbs are reduced to below 50grams per day – even though we have looser and stricter versions of the diet.
Fats will take the place of the majority of carbs and give you about 75% of your entire calorie intake. Carbs are restricted to about 5% while protein is responsible for close to 20% of your energy needs.
Your body will rely on fat because of the carb reduction –and that is your body’s primary energy source and not glucose. The process is known as ketosis.
Your body utilizes ketones as an alternate fuel source during ketosis. Ketones are produced in the liver from fats as a result of limited glucose.
We always avoid fats because of its excess calorie content. But according to research, ketogenic diets ( they contain healthy fats) are more effective for weight loss when compared to a low-fat diet. Again, the keto diet will increase satiety while reducing hunger – this is usually helpful when you want to lose weight.
Ketogenic Diet Meal Plan
I understand how seemingly difficult it is to switch over to a ketogenic diet. But it doesn’t have to be so. Your primary focus should be reducing carbs and increasing the protein and fat content of your meal – even adding snacks.
For you to achieve ketosis—and stay in it—you have to restrict your carbs intake. You may achieve ketosis when you eat less than 20 grams of carbs every day. Others are successful with high carb intake. It is more comfortable reaching and staying ketosis with lower carbohydrate intake.
To this end, it will be in your best interest to stick to keto-friendly foods and avoid items that are rich in carbs if you want to lose weight successfully while on a keto diet.
Keto Diet Friendly Foods
With a keto diet on your plan, restrict your meals and snacks to the following foods:
- Eggs: Pastured, organic whole eggs are just perfect.
- Poultry: Turkey and chicken.
- Fatty fish: Mackerel, herring, and Wild Salmon.
- Meat: Pork, venison, Grass-fed beef, bison, and organ meats.
- Full-fat dairy: Butter, cream, and Yogurt.
- Full- fat cheese: Mozzarella, brie, Cheddar, goat, and cream cheese.
- Nuts and seeds: Almonds, Macadamia nuts, pumpkin seeds, peanuts, walnuts, and flaxseed.
- Nut butter: Cashew butter, natural peanut, and almond.
- Healthy fats: Avocado oil, Coconut oil, olive oil, sesame oil, and coconut butter.
- Avocados: Whole avocados can be included in any snack or meal.
- Non-starchy vegetables: Tomatoes, mushrooms, greens, broccoli, and peppers.
- Condiments: Pepper, Salt, lemon juice, vinegar, spices, and fresh herbs.
Foods to Avoid
Stay away from foods that are rich in carbs while you’re on the keto diet. Restrict the following foods:
- Bread and baked goods: Whole-wheat bread, white bread, cookies, crackers, rolls, and doughnuts.
- Sweets and sugary foods: Sugar, candy, ice cream, agave syrup, maple syrup, and coconut sugar.
- Pasta: Noodles,
- Grains and grain products: Breakfast cereals, rice-wheat, tortillas, and oats.
- Starchy vegetables: Sweet potatoes, corn, butternut squash, pumpkin, peas.
- Beans and legumes: Chickpeas Black beans, kidney beans, and lentils.
- Fruit: Bananas Citrus, grapes, and pineapple.
- High-carb sauces: Sugary salad dressing, Barbecue sauce, and dipping sauces.
- Certain alcoholic beverages: Sugary mixed drinks and Beer.
Even though you have to restrict carbs, you can enjoy berries in limited amounts, provided you’re staying in the keto-friendly macronutrient range. Ensure that you go with healthy food sources avoiding unhealthy fats and processed foods
Stay clear of the following fats:
- Unhealthy fats: Shortening, vegetable oils such as canola and corn oil—even Margarine.
- Processed foods: Packaged foods and processed meats like lunch meats and hot dogs.
- Diet foods: Foods filled with preservatives, artificial colors, and sweeteners like alcohols, sugar alcohols, and aspartame.
Keto Diet Friendly Beverages
Sugar is contained in so many beverages including, soda, juice, coffee drinks, and iced tea
Don’t forget that you have to avoid high carbs drinks. It is no longer news that sugary beverages have a connection with an array of health issues—from increased risk to diabetes to obesity.
But there are other options that work perfectly well for keto dieters.
Keto Diet friendly beverage options are:
- Water: Water is an excellent choice for hydration, and it’s recommended you consume it all day.
- Sparkling water: Sparkling water is a perfect replacement for soda.
- Unsweetened green tea: Green tea provides you with many health benefits, and it is delicious too.
- Unsweetened coffee: You can go for heavy cream—that will add flavor.
If you intend to add extra flavor to your water, you can try an array of keto-friendly flavor combinations. You can put some lemon peel and fresh mint into your water bottle—that will make hydration feel like a breeze.
Low-carb drink like vodka works well while sticking to a ketogenic diet.
A Week Sample Keto Diet Menu
With the following menu, you have less than 50 grams of total carbs every day.
For some people to attain ketosis, as we mentioned earlier, some individuals will have to cut down on their carbs even further.
Here is an extensive one-week ketogenic menu which you can alter in line with your dietary requirements.
Monday
- Breakfast: Two eggs fried in pastured butter alongside sauteed greens.
- Lunch: A bunless grass-fed burger with cheese on top, avocado mushrooms with a bed of greens on top.
- Dinner: Pork chops alongside green beans that are sauteed in coconut oil.
Tuesday
- Breakfast: Make do with a Mushroom omelet.
- Lunch: Have your tuna salad alongside celery with tomatoes on top of it and a bed of greens.
- Dinner: Roasted chicken with sauteed broccoli and cream sauce.
Wednesday
- Breakfast: Bell pepper stuffed with eggs and cheese.
- Lunch: Arugula salad with turkey, hard-boiled eggs, blue cheese, and avocado.
- Dinner: Grilled salmon alongside spinach sauteed in coconut oil.
Thursday
- Breakfast: Full-fat yogurt with Keto granola on top of it.
- Lunch: Steak bowl with cauliflower rice, herbs, cheese, salsa, and avocado.
- Dinner: Bison steak along with cheesy broccoli.
Friday
- Breakfast: Baked avocado egg boats.
- Lunch: Chicken with your caesar salad.
- Dinner: Have your pork chops along with your vegetables.
Saturday
- Breakfast: Cauliflower toast with avocado and cheese on top of it
- Lunch: Bunless salmon burgers with pesto on top.
- Dinner: Meatballs, along with parmesan cheese and zucchini noodles.
Sunday
- Breakfast: Coconut milk chia pudding with walnuts and coconut.
- Lunch: Cobb salad made with greens, avocado, hard-boiled eggs, turkey, and cheese.
- Dinner: Coconut chicken curry.
From what we have above, keto meal is diverse – and flavorful too. The truth is many keto meals are around animal products, but there are other vegetarian options you can choose from also.
If you’re going with a more liberal ketogenic diet, including a cup of berries to your breakfast or adding a starchy vegetable to your dinner will increase the carbs when you consider this meal plan.
Healthy Ketogenic Diet Pills Snack Options
If you want to moderate hunger, snacking between meals is a great way to achieve that – and it keeps you on track with your ketogenic diet. You may only need a few snacks daily because the keto diet is quite filling.
The following are excellent, keto-friendly snack options:
- Cheddar cheese and Almonds
- Guacamole along with low-carb veggies
- Half an avocado that filled with chicken salad
- Trail mix prepared with unsweetened coconut, seeds, and nuts
- Coconut chips
- Kale chips
- Olives and sliced salami
- Hard-boiled eggs
- Pepper and celery with herbed cream cheese dip
- Jerky
- Parmesan crisps
- Cheese roll-ups
- Macadamia nuts
- Avocado cocoa mousse
- Greens filled avocado and high-fat dressing
- Keto smoothie prepared with cocoa, coconut milk, and avocado
If you’re snacking too much on these throughout the day, they can cause you to add weight – even though they maintain fullness between meals.
You must take in the right number of calories in line with your activity level, age, weight loss, and gender.
The Bottom Line
For a healthy ketogenic diet, you should have 75% fats, 20%protein, and 5% carbs daily— or it could be less than 50gram of carbs.
Stay on high-fat, low-carbs food such as meat, eggs, low-carb vegetable, dairy, including sugar-free beverages. Ensure that unhealthy fats and highly processed items are restricted.
It has become easier to stumble on healthy keto meal ideas online—this is due to the popularity of the ketogenic diet.
Your transit to a high-fat, low-carb diet should no longer be a hard nut to crack. This piece offers a valuable guide to getting you started on a keto diet and set you up for success. Grab it with both hands! Read more here