The Keto diet is one of the most popular weight-loss diets in the world, with new people each day jumping onto the no-carb, high-fat bandwagon.
While keto isn’t necessarily super-restrictive, it does require a great degree of planning and consideration to work its very best.
You’re starting a keto diet plan now what?
This diet can be considered a lifestyle change, especially when you really get into it and enjoy the state of ketosis that comes about as your body begins to burn straight fat instead of carbohydrates for energy.
But how do you plan for a keto diet? This starts before you ever hit the grocery store, because you need to have a solid understanding of what foods are productive and which foods are counterproductive to keto.
Once you have this understanding, you can create a diet plan of your own with flavors that you love and recipes that you’ve been looking for an excuse to try.
What is a Ketogenic diet plan?
The most effective ketogenic diet plans consist of 70% of your caloric intake from healthy fats, 20% from protein and only 10% from carbohydrates-the body’s primary source of energy most of the time.
The goal is to burn fat instead of carbs, so the more you restrict carbohydrates in your diet the more effective it stands to be in helping you lose weight.
Have you thought about going on the keto diet but have no idea where to begin?
What will my ketogenic diet meal plan consist of?
Unlike other diets, wherein you have to painstakingly count calories, all you need to know is what kinds of foods are encouraged and which ones are discouraged.
Create your own keto diet plan – below are some meal suggestions for breakfasts, lunches, dinners and snacks. You don’t have to stick to this list strictly if you find other keto-friendly alternatives, but this is a good starting point for newcomers to the ketogenic diet.
- Eggs, cooked any way that you like. Eggs are a great source of protein.
- For a bread-free breakfast sandwich try putting egg between 2 sausage patties and top it with whatever veggies you like the most.
- Full-fat Greek yogurt. This breakfast solution is packed with protein and saturated fats. Saturated and unsaturated fats are both essential parts of the keto diet.
- Bacon! That’s right, this diet doesn’t make you skip the bacon if you don’t want to. It is great to enjoy on its own, as a part of an omelet or on a bread-free breakfast sandwich.
- Turkey, beef, fish and other meats can be enjoyed for any meal, but provide an excellent boost of energy around lunchtime.
- Try wrapped turkey slices stuffed with cream cheese, which is high in good fats and low in carbs.
- Salads are always a great lunchtime option, as they are packed with nutrient-rich veggies that you can choose to your personal preference. Try adding bacon and a creamy low-carb dressing to really give it a kick!
- Steak and vegetables are a hearty dinner option that everyone loves.
- Grass-fed steak is especially good for you as it has a moderate amount of fats and protein, as well as the important Omega-3 fatty acids that are commonly found in fish.
- Fatty fish like salmon and tuna are great sources of healthy fats and important Omega-3 fatty acids that are important to overall health.
- Avocados are the frequently-sung heroes of the keto diet, as they are filled with beneficial fats that do the body good and can be prepared in any number of ways. Try avocado in a salad, on a breadless sandwich or as a spread on your favorite treats.
- Macadamia nuts. Some nuts are fairly high in carbs, but Macadamia nuts are low in carbohydrates and high in healthy fats-when compared to other nuts.
- Pumpkin seeds. These seeds are packed with the good fats that the keto diet centers itself around, as well as zinc and magnesium.
- Algae smoothies. Hear us out, because we know it might sound weird to eat algae. But even in powdered form, which can be added easily to any smoothie, algae offers more than 40 vitamins and minerals as well as zero carbs.
Your meal plan will consist of what you enjoy eating based on the previous recommendations.
To wrap up
These are all just rough suggestions given based on what is allowed within the ketogenic diet. Based on these suggestions you can make your own customized diet plan with your favorite high-fat, low-carb foods.
Have you tried a ketogenic diet meal plan?
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