INTRO PARAGRAPH: If you’re on the keto diet, meal planning can be tough. Some of the key components of the keto diet are high-fat proteins, healthy fats, and low-carb vegetables. If you want to follow this diet and stick to it, you’ll need to eat three meals per day while also choosing one or two snacks each day—that can be tough if you don’t know how to plan your meals in advance! Ketogenic diets have been wildly popular these days, and for good reason. Not only does it promote weight loss, but many people report the mental clarity that accompanies the diet. But sticking to a keto diet is no easy feat, so we've created a day-by-day guide of what you should eat in order to optimize your chances of staying on track with your eating goals. Keep reading below for your ultimate keto meal plan! The three key points of ketosis are low carbs, high fat and moderate protein. For optimal results, be sure to follow this general guideline: less than 20g net carbs per day (with an upper limit of 50g net carbs per day), 60%+ from fat, 35%+ from protein (moderate). It's important to also note that due to increased caloric needs when on a keto diet as well as potential appetite suppression caused by some types of dietary fat (especially MCTs), calorie intake may need to be higher - around 2500-3000 calories per day for women or 3000-3500 calories per day for men.
1: Pick A Keto Diet
Eating keto basically means that you're eating high-fat, low-carb foods. But if you want to stick with your keto diet on the go, then it's best to pack some snacks so that you don't fall victim to temptation or an all out binge.
*Picking Protein Snacks*
Nuts are a great option because they're portable and high in protein. Plus, they're delicious as well! However, if nuts aren't your thing then you can also choose hard boiled eggs or cheese sticks--pretty much anything that has at least 6 grams of protein per serving.
2: Know your macros
It's time to bust out the notepad. This is where you'll keep track of your calorie intake, fat grams, and carbohydrate count (net carbs). To calculate your calorie intake, find the number that represents your weight in pounds on this list:
There are lots of excellent resources online for figuring out how many calories you should be eating per day if you're trying to lose weight or maintain a healthy weight, so I won't go into too much detail here. Suffice it to say that most experts recommend losing weight at a rate of 1-2 pounds per week. You can increase this target slightly if it's been six months or more since you've seen results from cutting calories. Also, some people who are really active may need to eat up to 300% more than the average person because they burn off so many calories throughout the day.
Above all else, be sure to read labels carefully before counting any macros! For example, while canned vegetables will have less carbohydrates than fresh vegetables, they also contain high amounts of sodium. Read food labels carefully!
Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates. Fiber doesn't raise blood sugar levels as quickly as other forms of carbohydrates do (hence why fiber makes us feel full longer), while sugar alcohols don't affect blood sugar levels at all!
3: Prepare your keto meals in advance
This step is one of the most important when it comes to a successful keto diet. The entire point of this diet is to reduce carbohydrates intake so that your body can enter ketosis quicker. Without planning, you are more likely to crave carbs, or not prepare any keto-friendly foods. By setting aside 30 minutes on a Sunday afternoon, or whatever works best for you, it makes sticking with the diet way easier than trying one meal at a time. Cook up several recipes at once and then freeze in portions for future meals; even create individual packs for lunches if necessary! The beauty of keto is that it does not have to be strict. You have the ability to indulge from time to time by using your favorite fruits and vegetables, just be sure they fit into your daily macros! And keep in mind, do not drink fruit juice as part of your daily allowance because all the sugar found in fruit juice will cancel out all the good work done by cutting out carbs. Remember: for every 20 grams of net carbs you cut out each day, expect weight loss to slow down significantly because without those nutrients coming into play through whole food sources like green vegetables and berries
4: Track your diet
Consider using an app like My FitnessPal or Livestrong to keep track of what you're eating, how much you're eating, and how many calories you're consuming each day. The best way to make sure you stick with your keto meal plan is by knowing that what goes in must come out! Be honest about what you eat and how much so that when it comes time to weigh yourself at the end of the week, you'll know if it's working for you.
5: worth of keto meals
Day One - Lunch 2-ounce grilled pork chop, 3/4 cup roasted Brussels sprouts, 1/2 cup red kidney beans
Day Two - Breakfast 1 large boiled egg with a sliver of butter, 1⁄2 apple
Day Three - Lunch 2 ounces lean ham in 4 tablespoons mayonnaise, green beans with 3 tablespoon half-and-half cream, sliced pears
Day Four - Breakfast 1⁄4 cup dry cereal flakes topped with 1⁄2 cup fat-free milk or plain yogurt, banana Day Five - Breakfast 1⁄4 grapefruit topped with a dollop of yogurt or sour cream Day Six - Breakfast 1 tablespoon peanut butter on top of an English muffin.
Benefits of Keto Meal Plan
A Ketogenic diet plan is a diet that helps your body burn fat as fuel rather than carbohydrates or sugars. Eating lots of saturated fats, moderate protein intake, and relatively low intake of sugar will force your body into ketosis, which can aid in appetite control, weight loss, increased energy levels, and reduced levels of diabetes. To set up a keto meal plan for the first time you'll need to eliminate carbs from your diet (except when eating a cheat meal). Most people recommend following an 80-90% of calories coming from fat. This will cause some significant changes in your grocery list because most packaged foods are high in carbs. That's why it's so important to take the time to learn about what types of food have what kind of carb content and how much.
Meal planning on a keto diet should focus on meat, eggs, fish, vegetables and healthy fats such as avocado oil. With all these delicious options at your disposal it's easy to see why so many people stick with this diet!
As always stay tuned for more blog posts on everything related to health!
What can you eat on a keto diet? The following list includes many keto-friendly foods that you should add to your meal plan. Some may be outside of your comfort zone, but it's important not to become too restrictive during the keto diet because that might lead to lower intake of important nutrients. The first thing we'll mention is bacon! You can fry bacon in a skillet or bake it in the oven and season with spices like salt, pepper, garlic powder, and paprika. Eggs are another great option for breakfast--we love hard-boiled eggs with tomatoes. If you want to make your eggs more exciting, add in some vegetables like broccoli or spinach.
Conclusion: Don't worry about protein, because you can get plenty from healthy sources like eggs, chicken, seafood, pork and certain types of red meat. Just focus on your carb intake for the day (you'll want 30 grams or less) and the rest of your nutritional needs will fall into place. The important thing is to work with a registered dietitian who understands keto-friendly foods. Once you know what to eat, be sure to write down everything in order on your meal plan. That way if you come up short of a particular item that day or forget something at the grocery store, you won't be out of luck - just look ahead on your list! It's also important to plan your meals in advance, so you don't end up going too long without eating anything. As tempting as it may be, avoid snacking late at night since it disrupts your sleep cycle and results in unwanted weight gain.
1. What is keto?
Keto is a low-carb, high-fat diet that focuses on the foods you should eat when living a ketogenic lifestyle. It typically consists of 70% fat, 25% protein, and 5% carbs (on average). The idea behind keto is by keeping your carb intake low, your body will go into ketosis and burn through the existing fat in your body for energy. Plus, it's simple math - 10 calories from carbs or sugar equal 100 calories from fat. This isn't just some fad diet that people jump on without thinking about how their lifestyle might change. You have to be prepared and plan out what you'll be eating during the week, since most grocery stores only sell healthy food options like fruit at checkout.
2. What should I eat when I'm getting started on the keto diet?
When you first get started on a keto diet, it can be difficult not to revert back to your old habits. However, it's important that you set yourself up for success by starting your day with a healthy breakfast. Some of the best breakfast options are eggs, avocado toast or whole-grain cereal. What if I have a cheat day on my keto diet? While it's easy for some people to get away with having cheat days on their low-carb high-fat diet, others find themselves very uncomfortable after eating anything but vegetables and lean proteins.
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