Keto Diet Menu For Beginners – What does Keto diet meal plan mean? In general, the term keto meal refers to food which is low in carbs. But with a limitation of the amount of carbs that can be consumed within the body. A Keto diet differs from traditional diets by limiting net carbohydrates instead of total carbohydrates (total carbs minus fibre). The ratio of fat to protein and carbs is 4:1.
If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear of the ketogenic, or keto, diet. That’s because the keto diet has become one of the most popular methods worldwide to shed excess weight and improve health. Research has demonstrated that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such as type 2 diabetes and cognitive decline.
Keto Diet Menu For Beginners
In this post of keto diet menu for beginners,I’ll give you everything you need to succeed on a ketogenic diet. The keto diet, also known as the ketogenic diet, is a high-fat diet that helps you lose weight quickly and effectively. A common misconception is that you can’t eat your favorite foods forever with the keto diet. In reality you can but you must be selective about your choices of what to eat and what not to eat. This article explains what to eat and avoid while following a keto diet and provides a one-week keto meal plan to get you started.What Is the Keto Diet?
What is Keto Diet? The Keto diet is a low carb, high fat diet that shares many similarities with the Atkins and low carb diets. It involves drastically reducing carbohydrate intake, and replacing it with fat. When your body is unable to get glucose from carbs, your liver converts fatty acids into an energy-rich compound called ketones. The Keto diet is a high-fat, low-carbohydrate, and moderate protein diet that forces the body to enter a metabolic state called ketosis and have many benefits. This state helps burn your fat stores faster and produce energy in a more efficient manner. It may help reduce body fat, blood sugar, and blood pressure. It also may help improve memory and focus, lower risk of heart disease and stroke, and even boost your mood!Ketogenic Diet Basics
The keto diet, as a rule, is very low in carbs, high in fat and moderate in protein. When following a ketogenic diet, carbs are typically reduced to 20 to 50 grams per day, though looser versions of the diet exist. Fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake. Proteins should account for around 10-30% of energy needs, while carbs are usually restricted to 5%. This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis. While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Though fat is often avoided for its high calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets. Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight .Ketogenic Diet Meal Plan
Switching over to a ketogenic diet can seem overwhelming, but it doesn’t have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a much higher carb intake. Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis. This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.Keto-Friendly Foods To Eat
When following a ketogenic diet, meals and snacks should center around the following foods:- Eggs: Pastured, organic whole eggs make the best choice.
- Poultry: Chicken and turkey.
- Fatty fish: Wild-caught salmon, herring and mackerel.
- Meat: Grass-fed beef, venison, pork, organ meats and bison.
- Full-fat dairy: Yogurt, butter and cream.
- Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.
- Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.
- Nut butter: Natural peanut, almond and cashew butters.
- Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.
- Avocados: Whole avocados can be added to almost any meal or snack.
- Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers.
- Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.
Foods To Avoid
Avoid foods rich in carbs while following a keto diet. The following foods should be restricted:- Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.
- Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.
- Sweetened beverages: Soda, juice, sweetened teas and sports drinks.
- Pasta: Spaghetti and noodles.
- Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.
- Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.
- Beans and legumes: Black beans, chickpeas, lentils and kidney beans.
- Fruit: Citrus, grapes, bananas and pineapple.
- High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.
- Certain alcoholic beverages: Beer and sugary mixed drinks.
- Unhealthy fats: Margarine, shortening and and other sources of trans fat.
- Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats.
- Diet foods: Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.
Keto-Friendly Beverages
Sugar can be found in a wide variety of beverages including juice, soda, iced tea and coffee drinks. While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods. It’s no small matter that sugary beverages have also been linked to various health issues — from obesity to an increased risk of diabetes. Thankfully, there are many tasty, sugar-free options for those on the keto diet. Keto-friendly beverage choices include:- Water: Water is the best choice for hydration and should be consumed throughout the day.
- Sparkling water: Sparkling water can make an excellent soda replacement.
- Unsweetened coffee: Try heavy cream to add flavor to your cup of joe.
- Unsweetened green tea: Green tea is delicious and provides many health benefits.
A Sample Keto Diet Meal Plan For One Week
The following menu provides less than 50 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis. This is a general one-week ketogenic menu that can be altered depending on individual dietary needs.Monday
- Breakfast: Two eggs fried in pastured butter served with sauteed greens.
- Lunch: A bunless grass-fed burger topped with cheese, mushrooms and avocado atop a bed of greens.
- Dinner: Pork chops with green beans sauteed in coconut oil.
Tuesday
- Breakfast: Mushroom omelet.
- Lunch: Tuna salad with celery and tomato atop a bed of greens.
- Dinner: Roast chicken with cream sauce and sauteed broccoli.
Wednesday
- Breakfast: Bell pepper stuffed with cheese and eggs.
- Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese.
- Dinner: Grilled salmon with spinach sauteed in coconut oil.
Thursday
- Breakfast: Full-fat yogurt topped with Keto granola.
- Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
- Dinner: Bison steak with cheesy broccoli.
Friday
- Breakfast: Baked avocado egg boats.
- Lunch: Caesar salad with chicken.
- Dinner: Pork chops with vegetables.
Saturday
- Breakfast: Cauliflower toast topped with cheese and avocado.
- Lunch: Bunless salmon burgers topped with pesto.
- Dinner: Meatballs served with zucchini noodles and parmesan cheese.
Sunday
- Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
- Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and turkey.
- Dinner: Coconut chicken curry.
Keto Diet Meal Plan: Benefits And Risks
We all need to eat—but that doesn’t mean we’re knowledgeable about the right way to meal prep. If you’ve been looking for a wholesome keto diet meal plan, look no further. This ketogenic diet meal plan will be your go-to guide since it provides an abundance of healthy, homemade options you can feel good about.Looking to lose weight? Keto is one of the biggest diet fads out there today. But first, learn what you can and can’t eat with this comprehensive food list and meal plan.
Who is a keto diet plan for?
Keto diet plan is for people who are looking to lose weight. On the keto diet, you eat high amounts of fat and very little amounts of carbs. The point behind the keto diet is that it helps you enter into a state called ketosis. Keto diet works by depriving your body of carbs. Normally, when we consume less amount of food, our body uses more amount of stored fats as a source of energy. When our body does not have enough source of calories (carbs) then it is forced to use stored fats for its energy needs. This process helps your body losing excessive fats and weight. A keto diet plan is for people who want to simplify their lives while getting all the benefits of keto eating: appetite suppression, weight loss, better blood sugar control, and other health improvements.Keto Diet Plan Basics
Keto Diet Plan Basics – Keto diet is a high-fat, adequate-protein and low-carbohydrate diet that helps you lose weight easily. They say it’s good to follow as part of a healthy diet since keto diet helps control your food cravings and appetite. To follow the Keto Diet Plan, you’ll need to keep track of what food you eat. Rather than painstakingly tracking every single thing that goes into your mouth, you’ll simply keep a general idea of what foods are allowed on Keto, and avoid everything else. In this post we’ll address the basics of a healthy Keto Diet Plan – what should be the foundations for anyone wanting to lose weight with this plan, and list our top 5 tips for getting started on a Keto Diet Plan. On a keto diet plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied. Following a diet plan can help simplify your keto journey and set you up to succeed, because all of the planning is done for you.Risks
Following a keto diet appears to be safe for most people. However, before starting a keto diet plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.Start fresh
Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto diet plan. This can dramatically increase your chances of success.Avoid keto flu
Drink lots of fluids and get enough salt, especially during the first week of the meal plan, to minimize symptoms of the initial “keto flu.” For example, a cup of bouillon daily and salting your food ‘to taste’ really helps.Disclaimer: While the ketogenic diet has many proven health benefits (e.g. weight loss, reversal of type 2 diabetes) it’s still controversial. Most importantly, there may be a need to adapt pre-existing medications (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor.