A balanced and healthy diet is gradually becoming the top priority of most people. People’s rising interest in eating clean food and having a proper diet plan has initiated many people to start a diet. People are following many diet plans, but the one which has gained quite the ire in the past few years is the Keto Diet. People have experienced visible results with this diet plan within weeks. Today, I will be discussing the complete Ketogenic Diet Meal Plan and how you can accommodate this diet into your daily meals.
What Is the Ketogenic Diet Meal Plan?
A ketogenic diet is basically high in fat content and low in carbs. The protein amount is kept moderate. In a strict keto diet, you limit your carbs intake to 20 to 50 milligrams per day. Other than that, you can take 10 to 30 % of the and the rest is fats.
The main idea of taking more fats is that our body’s first instinct is to utilize carbs and then fats. So when there are no carbs, the body will automatically go towards using fat content in the body to make energy. This fat metabolism will also reduce the excess fat in your body. This whole process is known as ketosis. It is found by research that a keto diet is more effective in reducing fats than a low-fat diet.
Keto Diet for Diabetics and Pre Diabetics
Diabetes is basically due to high blood sugar and low insulin production in the body. All of this comes down to an increase in body fats once you start medications.
When you start the keto diet and are a diabetic or pre-diabetic patient, your body will lose the fats, which will ultimately help regulate hormones. The ketogenic diet meal plan also reduces the usage of sugar in some ways.
According to some researches, many diabetic patients reduced their diabetes and cured out of it once they started following the ketogenic diet meal plan. So, all in all, the keto diet is a success for diabetics, other people who want to lose fat or maintain their body weight. However, it is not much suitable for vegans. But there are other diet plans for vegans and vegan keto supplements.
4 Types of Ketogenic Diets
The keto diet is further divided into different types, and you can choose one that suits your requirements and your metabolism. The main types are as follows:
- The standard keto diet contains low carbs, moderate protein, and a high-fat diet.
- The cyclical keto diet, which follows the ketogenic ratios for five days a week and two days break, is for high carbs intake.
- The high protein keto diet has the same ratios for carbs and fats, but you can take more proteins. It is basically aimed at making more muscle mass.
- If you are working out along with diet, so targeted keto diet is for you. You can add cars to your diet and then burn them by working out.
Ketogenic Diet Meal Plan for a Week
Though the idea of the keto diet is to cut down your intake of carbs, one can still be confused about how to intake proper foods without being too hungry or overfed. So here is a ketogenic diet meal plan that you can follow throughout the week and then repeat it the other week. The foods mentioned here are not strictly to be followed. You can improvise on your own and replace food items once you understand how it works.
You can make bacon, tomatoes, and eggs for breakfast, followed by salad and chicken for lunch. You can shallow fry salmon in olive oil with some fried veggies at dinner, most probably asparagus.
It is the same breakfast where you can replace the bacon with goat cheese. Make an omelet out of tomatoes, goat cheese, and eggs. You can take a milkshake of almond milk and peanut butter with any keto supplement for lunch. You can have meatballs along with fried veggies for dinner.
Try for a change in breakfast and drink a keto supplement milkshake with almond milk. Now for lunch, you can have salmon or shrimp with avocado
salad seasoned with olive oil. Lastly, the dinner can be lamb chops with some greens on the side.
If you feel like breakfast is going too bland, you can take an omelet with bell peppers and some spices. You can have salsa with some vegetables like carrots or celery to munch on along with some nuts for lunch. A dinner can follow it with stuffed chicken. You can stuff it with cheese and pesto sauce or any other filling of your choice.
For breakfast, eat yogurt with a stevia shake with cocoa powder in it. In the lunch, you can have mid cooked stir fry beef with vegetables. For dinner, finally, conclude with a burger of bacon egg, and cheese. As to cut on the carbs, you can skip the bun of the burger.
Let’s call Saturday a ham and cheese day. You can have ham and cheese for breakfast and lunch, along with some nuts or veggies. For dinner, go for white meat with some stir-fried spinach.
You can treat yourself on Sunday. For breakfast, have a cheese omelet, and at lunch, you can make a burger with salsa and guacamole. As for dinner, you can conclude the week with a yummy steak and stir-fried veggies.
Foods to Especially Focus on When You are on Keto Diet
You should especially focus on some food items, and you can switch between these foods through your diet plan. As for meat, go for red meat with sausages, pork, or ham. In the fish, the category goes for mackerel, salmon, and shrimps. You can eat eggs, butter cheese, almonds, walnuts, chia seeds, avocados, green veggies, tomatoes, and bell peppers. Coconut oil and avocado oil will work best for you. Go light on spices and use herbs, salt and pepper instead.
You can take water, sparkling water, unsweetened coffee, tea, and milkshakes in the beverages.
Foods to Avoid When You Are on Keto Diet
There are a lot of food elements you need to eliminate from your diet—especially the ones having more carbs in them. You should exclude unhealthy beverages and processed canned drinks. They have too much sugar in them. Do not eat any packaged snacks and candies. Now coming to fruits and vegetables, skip on all the fruits except for some berries and cut down on potato intake. Do not use any beans or legumes. Also, avoid the intake of processed oils, mayonnaise, spicy sauces, and too much sugar. Alcohol should strictly be avoided.
13 Types of Best Snacking During Keto Diet
Snacking is not quite a task. All you should take care that the snacks are healthy enough for you. Some things you can snack on are as follows:
- Avocado mousse
- Half an avocado
- Peanut butter with celery
- Kale chips
- Hard-boiled eggs
- Coconut chips
- Unsweetened yogurt
- Parmesan chips
- Keto supplement
- Veggies with salsa
5 Types of Supplements You Can Take
If you follow a proper keto diet, no supplements are required, but you can take some according to your needs. Some possible supplements to take are:
- You can add MCT oil to some food items. It is good in increasing ketone content
- You can use whey proteins in your shakes.
- Creatine can be used with regular food items in daily life.
- Mineral supplements can be taken each day or on alternate days if you are feeling low on energy during the diet.
- You can take caffeine for an instant energy boost during the day or with meals.
7 Must-Know Benefits of Keto Diet
There are many benefits to this diet plan other than being a healthy and balanced diet to reduce weight. Some other health benefits of the keto diet are as follows:
- It can help in treating neurological diseases, for example, epilepsy.
- It can reduce concussions in the brain and accelerate the healing process.
- It can reduce heart disease because of the reduced body fat and cholesterol in the body.
- Another benefit for women is that it reduces the chances of having a polycystic ovary syndrome.
- It can also lower the rate of cancer, and it has been observed that it can reduce the symptoms.
- Parkinson’s disease, which is again a neurotic disease, is sometimes cured by this diet.
- A Keto diet can also slow down the progression of Alzheimer’s disease.
These days there is a special focus on what one eats, and that is why nutritionists and health consultants are becoming so common. This proper way of diet and a ketogenic diet meal plan can help you become a stronger and healthier person. It is the right way to lose body fat and cut down extra kilos in a healthy way. Not only that, the keto diet can help you cure many diseases. So follow this diet plan, and you will see results in a few weeks.
Let us know how it works for you, and if you have tried this ketogenic diet plan.