Keto diet meal plan

Keto diet meal plan

What foods to eat on Keto?

If consuming almost unlimited amounts of fats while losing weight fast sounds good, then you might want to find out more about the trendy keto diet everyone is talking about. Since ketogenic diets are known for their low-carb, high-fat meals, it might be quite the dramatic change, especially if you enjoy high-carb foods like fruits or processed carbs like pastries. There are, however, plenty of keto diet foods that will make you feel satisfied and full. Part of the diet are foods like nuts, avocados, fish, broccoli and brussels sprouts. Read on to find comprehensive details about the foods which you can eat on the keto diet.  Keto Diet Meal Plan

A question that might give you a headache is how exactly does this work? How can you lose weight while eating bacon and cheese? The key of the keto diet is changing how the body works, and forcing it to burn fat instead of carbs for energy. Let’s take a look at what and how much you can eat on a ketogenic diet. 

Carbohydrates: 5-10% of total daily calories

The keto diet will make your body go into a metabolic state called ketosis. To do that, you must dramatically reduce your carb intake. Carbohydrates are the body’s preferred energy source, and when they are depleted, the liver will start to convert fat into ketones, which will be released in the bloodstream and be used for energy. Basically, when your body is in ketosis, it’s burning fat for fuel. How amazing is that?! 

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Here are some great examples for carb keto diet foods:

  • Broccoli
  • Cauliflower
  • Brussels sprouts
  • Tomatoes
  • Asparagus
  • Spinach
  • Eggplant
  • Kale
  • Bell peppers
  • Zucchini
  • Cucumbers
Keto diet meal plan

Protein: 10-20% of total daily calories

Protein is a macronutrient critical to building and maintaining muscle, and for fat loss. When you are on a ketogenic diet, and you consume either too little, or too much protein, you could take your body out of ketosis. 

For example, when you are eating more fat and less protein than recommended, your body will eventually start to burn muscle tissue for fuel. This will decrease your muscle mass and lower the amount of calories you burn at rest. If, however, you eat too much protein, you will first of all have your kidneys work too much, and your body will start to turn this extra protein to carbohydrates and use it as fuel for your body. This is not something you want to happen while on a ketogenic diet.

On the keto diet, you have lots of foods to choose from when it comes to protein. Although foods like sausage and bacon are allowed on the keto diet, it would be best to aim at eating healthier meats, and focusing on other important protein sources like eggs and dairy products as well. 

Great protein keto foods to select from:

  • Beef
  • Pork
  • Lamb
  • Turkey
  • Eggs
  • Salmon
  • Shrimp
  • Tuna
  • Natural cheese
  • Full-fat Greek yogurt
  • Whole milk cottage cheese

Fat: 70-80% of total daily calories

For keto dieters, most calories will come from fat. Several studies show that high-fat foods can reduce appetite-stimulating hormones and reduce cravings for carbs and sugar. 

When you’re creating your keto foods list and menu, don’t overthink the details about dietary cholesterol and such. Instead, focus on getting more unsaturated fats like nuts and olive oil, compared to saturated fats such as butter, palm oil, and red meat. 

Great fat keto diet foods examples:

  • Avocados
  • Avocado oil
  • Olives
  • Olive oil
  • Nuts
  • Chia seeds
  • Flax seeds
  • Sesame seeds
  • Pumpkin seeds
  • Nut butters

Adapting to a Keto Diet

When you change your dietary habits suddenly, from eating lots of carbs and sugar, to almost no carbs, your body will have to go through some stress to adjust. These effects can be more exaggerated if you make the change overnight, compared to gradually decreasing your carbohydrate intake. Whichever option you decide it’s best for you, being prepared for the adjustment period can be super helpful to make the transition smoother, and increase your chances of sticking to the diet. 

Within a few days after starting keto, you might experience the so-called keto flu, which means you will have symptoms such as fatigue, dizziness, nausea, headaches, sleep issues and others. It happens when dieters aren’t drinking enough water and lack sodium. These symptoms are very similar to flu symptoms, hence the name. They last about a week, but some people may experience them for a longer time.

For some, these side effects are a good reason to give up. However, this is simply the body’s way of adjusting to a whole new way of living. Your body is used to burning carbohydrates for energy, and now it must adapt to a new diet in which there are very few carbohydrates. This is a necessary step in the keto diet, to force the body to start burning ketones for energy instead of glucose. The change from burning carbs for energy to burning fat for energy is called ketosis. 

To make sure that you can go through this adaptation period smoother, try following this tips which are shown to work super well:

  • Stay hydrated. Dehydration can make any symptom feel so much worse. Making sure you drink enough water during this period is key to feeling better.
  • Get enough sleep. When you are tired, everything seems worse. So will the keto flu symptoms. Getting enough sleep during this time is super important! Try to stick to a sleeping schedule and reduce your caffeine intake in the afternoon and evenings.
  • Avoid extreme exercise. Although exercise is always encouraged and is part of a healthy lifestyle, it might not be the best idea to exercise too much during the first week of the keto diet. Your body could feel overwhelmed. Instead of lifting weights or intense running, try walking or yoga during this time.

Keto diet meal plan

Keto diet meal plan
Keto diet meal plan

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