If you’re in a diet or weight-loss discussion, you’ve probably heard of the ketogenic, or keto, diet.
That’s because the keto diet has become one of the most popular ways for people all over the globe to lose weight and improve their health.
Adhering to this low-carb, high-fat diet has been shown in studies to increase weight reduction and even alleviate specific illnesses such as type 2 diabetes and cognitive decline. (1, 2)
This article outlines what to eat and what to avoid when on a keto diet and includes a one-week keto meal plan to get you started.
Basics of the Ketogenic Diet
In general, the keto diet is low in carbohydrates, high in fat, and moderate in protein.
Carbohydrates are normally limited to 20 to 50 grams per day while following a ketogenic diet, however looser variations of the diet exist. (3)
Fats should replace the bulk of your decreased carbohydrates and provide around 75% of your overall calorie intake.
Proteins should contribute 10-30% of total energy requirements, while carbohydrates should be limited to 5%.
This carbohydrate restriction encourages your body to depend on fat as its primary energy source rather than glucose, a phenomenon known as ketosis.
When you are in ketosis, your body utilizes ketones as an additional fuel source. Ketones are molecules created in the liver from lipids when glucose is scarce.
Though fat is generally avoided due to its high calorie content, research reveals that ketogenic diets are much more successful than low-fat diets at aiding weight reduction. (4)
Furthermore, keto diets decrease appetite and promote satiety, which may be very beneficial when attempting to lose weight. (5)
Ketogenic Diet Meal Plan
Switching to a ketogenic diet may seem daunting, but it does not have to be.
Your main goal should be to cut carbohydrates while boosting the fat and protein amount of your meals and snacks.
Carbohydrates must be limited to achieve and maintain ketosis.
While some individuals may only be able to reach ketosis by consuming 20 grams of carbohydrates per day, others may be able to accomplish it with considerably greater carb consumption.
In general, the less carbohydrate you consume, the simpler it is to enter and maintain ketosis.
This is why eating keto-friendly meals and avoiding carb-heavy foods is the most effective approach to losing weight on a ketogenic diet.
Keto-Friendly Foods to Eat
Meals and snacks should revolve around the following foods while following a ketogenic diet:
- Pastured, organic whole eggs are the finest option.
- Poultry includes chicken and turkey.
- Wild-caught salmon, herring, and mackerel are examples of fatty fish.
- Grass-fed beef, venison, hog, organ meats, and bison are among the foods available.
- Full-fat dairy products include yogurt, butter, and cream.
- Cheddar, mozzarella, brie, goat cheese, and cream cheese are all full-fat cheeses.
- Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds are examples of nuts and seeds.
- Natural nut butter includes peanuts, almonds, and cashew kinds of butter.
- Coconut oil, olive oil, avocado oil, coconut butter, and sesame oil are all good sources of healthy fats.
- Avocados: Add whole avocados to practically any meal or snack.
- Greens, broccoli, tomatoes, mushrooms, and peppers are examples of non-starchy vegetables.
- Seasonings include salt, pepper, vinegar, lemon juice, fresh herbs, and spices.
Avoided Foods
When following a keto diet, avoid carbohydrate-rich meals.
Foods that should be avoided include:
- White bread, whole-wheat bread, crackers, cookies, doughnuts, and rolls are examples of bread and baked products.
- Sugar, ice cream, sweets, maple syrup, agave syrup, and coconut sugar are examples of sweet and sugary meals.
- Soda, juice, sweetened teas, and sports drinks are examples of sweetened beverages.
- Spaghetti and noodle pasta.
- Wheat, rice, oats, breakfast cereals, and tortillas are examples of grains and grain products.
- Potatoes, sweet potatoes, butternut squash, maize, peas, and pumpkin are examples of starchy vegetables.
- Black beans, chickpeas, lentils, and kidney beans are examples of legumes and beans.
- Citrus, grapes, bananas, and pineapple are examples of fruits.
- Barbecue sauce, sweet salad dressings, and dipping sauces are examples of high-carb sauces.
- Beer and sweet mixed drinks are examples of alcoholic beverages.
Though carbohydrates should be avoided, low-glycemic fruits like berries may be eaten in moderation as long as you stick to a keto-friendly macronutrient range.
Make sure you eat nutritious meals and avoid processed foods and bad fats.
The things listed below should be avoided:
- Unhealthy fats include margarine, shortening, and other trans fat sources.
- Fast food, packaged meals, and processed meats such as hot dogs and lunch meats are examples of processed foods.
- Diet foods feature artificial colors, preservatives, and sweeteners such as sugar alcohols and aspartame.
Keto-Friendly Beverages
Sugar is present in many beverages, including juice, soda, iced tea, and coffee drinks.
High-carb beverages, like high-carb meals, must be avoided when on a ketogenic diet.
Sugary drinks have also been connected to a variety of health problems, ranging from obesity to an increased risk of diabetes. (6, 7, 8)
Fortunately, folks on the keto diet have a plethora of excellent, sugar-free choices.
Keto-friendly beverages include the following:
- Water is the finest hydration option and should be drunk throughout the day.
- Sparkling water: Sparkling water is a good soda substitute.
- Unsweetened coffee: To add flavor to your cup of joe, try heavy cream.
- Green tea, unsweetened: Green tea is tasty and has several health advantages.
Experiment with various keto-friendly flavor combinations to add some additional taste to your water.
Tossing some fresh mint and lemon peel into your water bottle, for example, may make hydration a breeze.
Though alcohol should be used in moderation, a low-carb cocktail such as vodka or tequila combined with soda water is completely OK on occasion.
A Sample Keto Menu for One Week
The food below contains fewer than 50 grams of total carbohydrates per day.
As previously said, some individuals may need to limit carbs even lower to achieve ketosis.
This is a generic one-week ketogenic cuisine that may be modified based on individual dietary requirements.
Monday
- Breakfast consists of two eggs cooked in pastured butter and served with sautéed greens.
- Lunch: A grass-fed burger without a bun, topped with cheese, mushrooms, and avocado on a bed of greens.
- Dinner: Pork chops with sautéed green beans in coconut oil.
Tuesday
- Mushroom omelet for breakfast.
- Tuna salad with celery and tomato on a bed of greens for lunch.
- Roast chicken with cream sauce and sautéed broccoli for dinner.
Wednesday
- Breakfast: Stuffed bell pepper with cheese and eggs.
- Arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese for lunch.
- Dinner: grilled salmon with sautéed spinach in coconut oil.
Thursday
- Breakfast: Full-fat yogurt with Keto granola on top.
- Lunch consists of a steak dish with cauliflower rice, cheese, herbs, avocado, and salsa.
- Bison steak with cheesy broccoli for dinner.
Friday
- Baked avocado egg boats for breakfast.
- Lunch will be a Caesar salad with chicken.
- Pork chops with veggies for dinner.
Saturday
- Cauliflower toast with cheese and avocado for breakfast.
- Pesto-topped bunless salmon burgers for lunch.
- Meatballs with zucchini noodles and parmesan cheese for dinner.
Sunday
- Breakfast: Coconut milk chia pudding with coconut and walnuts on top.
- Cobb salad with greens, hard-boiled eggs, avocado, cheese, and turkey for lunch.
- Coconut chicken curry for dinner.
As you can see, ketogenic meals may be varied and tasty.
Although many ketogenic meals are based on animal proteins, there are numerous vegetarian choices available as well.
If you’re on a more liberal ketogenic diet, a cup of berries for breakfast or a modest dish of a starchy vegetable for supper will boost the number of carbohydrates in this meal plan.
Healthy Ketogenic Snack
Snacking between meals might help you manage your appetite and stay on track when on a ketogenic diet.
Because the ketogenic diet is so satisfying, depending on your activity level, you may only need one or two snacks each day.
Here are some delicious keto-friendly snack ideas:
- Cheddar cheese with almonds
- packed half an avocado with chicken salad
- Avocado guacamole with low-carb vegetables
- Unsweetened coconut, nuts, and seeds are combined to make this trail mix.
- Eggs hard-boiled
- Coconut flakes
- Chips from kale
- Olives with salami slices
- Dip of celery and peppers with herbed cream cheese
- Berries paired with thick whipped cream
- Jerky
- Roll-ups of cheese
- Crispy Parmesan cheese
- Macadamia nut
- Greens with avocado and a high-fat dressing
- Smoothie prepared with coconut milk, cocoa, and avocado that is low in carbs.
- Avocado-chocolate mousse
Though these keto snacks might help you feel full between meals, they can also contribute to weight gain if you nibble excessively throughout the day.
It is critical to consume the optimum quantity of calories for your activity level, weight reduction goal, age, and gender.
If you’re not sure how many calories you should be consuming, read this article to discover how to calculate your energy requirements.
Result in Bottom Line
A good ketogenic diet should include 75 percent fat, 10-30% protein, and no more than 5%, or 20 to 50 grams of carbohydrates per day.
High-fat, low-carb foods such as eggs, meats, dairy, and low-carb vegetables, as well as sugar-free drinks, should be prioritized. Make an effort to limit overly processed foods and harmful fats.
The ketogenic diet’s popularity has made it simpler than ever to locate a diverse range of intriguing and healthful keto meal ideas online.
Using this article as a starting point for the keto diet will help you succeed and make the shift to a high-fat, low-carb diet a breeze.
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