Keto Diet Meal Plan:
- If you’re looking to transform your body, the keto diet may be the key to doing it quickly and effectively.
- This diet plan focuses on minimizing your carbohydrate intake, and maximizing the number of healthy fats you consume every day.
- Not only will this lead to weight loss, but it also provides several health benefits that can improve your overall well-being!
- If you want to learn more about how to start a keto diet meal plan, follow this guide for simple yet effective ways to transform your body by eating the right foods at the right times each day.
Do I need to count calories?
In Keto Diet Meal Plan Yes and no. The keto diet emphasizes eating quality foods with high nutritional value, so calories do matter. Most people overconsume their daily energy needs, anyway.
On a keto diet, you’re encouraged to eat whatever is good for you (such as green vegetables and certain fruits) without counting calories or limiting portion sizes too much—it’s all about balance. If you’re ever feeling unsatisfied, there are plenty of ways to tweak your food intake:
For example, if you’re trying to get more protein in your diet, add an egg to your breakfast scramble; and if carbs have been getting the best of you lately, consider swapping out some bread-based dishes for ones made with healthier grains like quinoa.
What foods should I eat on the keto diet?
The main focus of a keto diet is getting lots of healthy fats, a moderate amount of protein, and very few carbs (or, ideally, none at all).
Since it’s such a high-fat diet, your fat intake should be about 70% of your total calorie intake. So on the standard 2,000-calorie diet, you’d want to shoot for 1,400 calories worth of fat.
For reference, that’s 75g or 10 tablespoons worth. One thing you might not have considered before trying this plan: eggs are actually pretty low in carbs when they’re included as part of a balanced breakfast in the morning.
You can swap out any high-carb food for an egg to save yourself some calories and extra grams of sugar too!
What if I don’t like vegetables?
Don’t force yourself to eat vegetables, but focus on adding plenty of healthy fats and proteins to your meals. Fruits and vegetables are also extremely nutritious, so try incorporating them into as many meals as possible.
The keto diet offers a plethora of health benefits from weight loss to increased energy. With this new blog post, you can learn about the basics of the ketogenic diet before starting it for yourself.
We will discuss what it is, how it works, how to do it correctly and some tips for success. The Ketogenic Diet (KD) is an effective way to lose weight and improve overall health, including conditions such as type 2 diabetes and Alzheimer’s disease. If you want to know more about ketosis, read our blog posts!
Should I workout on keto?
The point of a ketogenic diet is to shift your body into a state of ketosis, so that you can begin burning fat for fuel instead of carbs.Exercising while in ketosis isn’t necessarily counter-productive, but there are some downsides to doing so.
First and foremost, it’s important to understand that when you eat carbohydrates, your body converts them into glucose, which is a simple sugar that your cells need for energy.
For this reason, if you’re eating lots of carbohydrates on the keto diet (which will knock you out of ketosis), then exercising is not advised.
Second, your ability to exercise intensely might be limited because high levels of ketones (the chemical byproducts created during the process) in the blood have been known to cause nausea and dizziness – two symptoms that make working out challenging or even impossible.
How many calories do I need to eat on a keto diet?
Aim to consume roughly 20-25% of your total calories from fat, with a significant portion coming from healthy fats. The remaining calories should come from lean protein and carbohydrates.
To put that into perspective, 1 pound of fat contains about 9 calories, while 1 pound of muscle contains about 35. Eating too few calories will likely cause your body to go into starvation mode (also known as starvation mode or hitting a plateau).
If you are trying to lose weight by following a ketogenic diet, it is important to not go below 0.8g/kg bodyweight per day (1g/lb for most people) as it will take your body some time to adjust.
A good rule of thumb is if you are hungry after eating, you should try adding more healthy fats and quality protein to your meals. One final thing to keep in mind when starting out on the keto diet plan:
be sure that you have an understanding of what types of foods are low carb – this means avoiding packaged goods, fast food restaurants, all sugars, pastas made with flour, pastries made with sugar or other sweeteners such as corn syrup and honey.
Why is this plan sustainable?
Most restrictive diets are too difficult to follow for a long period of time because they restrict your intake of everyday items like bread and pasta.
The keto diet is sustainable because you can include all foods that contain carbs in moderation (with no need to stick to specific meal times).
There are some dietary choices that are limited on a keto diet (such as fruits, legumes, and starchy vegetables), but these foods make up only a small portion of a person’s daily calories needs.
For example, if you choose to have a generous helping of spinach in your salad each day at lunch without any dressing or condiments, you’ll be consuming 8-9 grams of carbohydrates – far less than what would kick you out of ketosis.
Examples of meal plans
You can make a variety of keto-friendly meals that are low in carbs and high in fat. For example, you can prepare: bacon-wrapped meatloaf, keto sushi rolls, cream cheese pancakes with peanut butter syrup, egg-white omelets with bacon and avocado slices.
This sample breakfast menu should give you an idea of what to eat every day on a keto diet Breakfast- Two eggs cooked in coconut oil, one slice of cheddar cheese and one sausage link; Lunch- A turkey sandwich made with two slices of whole wheat bread, lettuce, tomato and mayonnaise; Dinner- Grilled chicken breast topped with cilantro leaves, lime juice and olive oil.