Show Me The Keto Diet Plan

Foods To Avoid On A Low Carb Diet

KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for Beginners

Avoiding carbohydrates is probably the biggest adjustments for people starting a keto diet or low carb diet. Many of us were used to consuming carbs at every meal. Below is a list of foods to avoid:

  • Grains including wheat, bread, pasta, rice, oats, cereal, corn, etc.
  • Sugar including table sugar, candy, pastries, cakes, ice cream, chocolate, soda, juice, honey, maple syrup, etc.
  • Starchy vegetables including potatoes, sweet potatoes, parsnips, etc.
  • Legumes including beans, lentils, chickpeas, etc.
  • High-sugar fruits including bananas, pineapple, oranges, apples, grapes, etc.
  • Low-fat dairy & milk including all cows milk , low-fat cheese, etc.
  • Seed & vegetable oils especially margarine, canola oil, corn oil, grapeseed oil and soybean oil
  • Processed low carb foods this depends on ingredients, so read labels for hidden sugar, starch, and artificial ingredients

Get these out of your house if you can! If you have family members that are not on board, at least store these in a separate area from other foods to reduce temptation.

Also, always, always check labels for any food that has one. Avoid anything that has added sugar or starch as an ingredient, watching for different names like dextrose, maltodextrin, maple syrup, honey, corn syrup, cornstarch, potato flakes, etc. Sometimes youll be surprised where you might find added sugars.

Foods Recommended On A Ketogenic Diet

  • Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
  • Fish: Salmon, trout, catfish, sardines, tuna, haddock and many others.
  • Fruits: Strawberries, blueberries, raspberries, avocado.
  • Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers and many others.
  • Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.
  • Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.
  • Fats and Oils: Peanut Butte, flaxseed oil, butter, sesame oil, olive oil and almond oil. ( If you want to see more ketogenic diet foods, read this: The Ultimate List of Foods to Eat on a Ketogenic Diet

Keto Meal Plan Frequently Asked Questions

What exactly is a ketogenic diet?

The ketogenic diet is based on a metabolic process called ketosis, which happens when your body does not have enough glucose for energy, so it burns fat instead.During ketosis, chemical molecules called ketones are produced in the liver when fat is burned, and they are sent into your bloodstream to be used as fuel for the brain, muscles, and tissues. The keto diet deliberately reduces carbohydrate intake to encourage the body to burn fat instead.

Ideal Macros for a Ketogenic Diet

The keto diet is a low-carb, moderate-protein, and high-fat plan, which usually breaks down into the following daily percentages: 60 to 75% of calories from fat 15 to 30% of calories from protein 5 to 10% of calories from carbs

What do you eat during the first week of Keto?

Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day.

What fruits can you eat on keto?

Fruits are naturally high in sugars, so they should be eaten sparingly. Some fruits are lower in natural sugars and are easier to fit into your macros. Generally, berries such as strawberries, blueberries, blackberries, and raspberries are a good option when you’re living a low carb lifestyle.

How long does it take to start losing weight on keto?

The first week is mainly water loss. But the more you have to lose, the faster you will lose. If you only have a little to lose, it may take a few weeks to start seeing real weight loss.

Recommended Reading: Diet You Can Stick To

Now Youre Ready To Start A Keto Meal Plan

Whatever your reasons for wanting to start a low-carb diet, youre more than prepared to crush your new keto life with todays guide in your back pocket.

Once you figure out your macros, its all about finding low-carb foods you like to meet your goals. Use this keto meal plan to get started and then use the cheat list of approved keto foods to create your own winning meal plan.

Toss in a few supplements to boost your health and your bodys fat-burning potential and youll be well on your way to feeling and looking better.

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Clean Keto Free Resources

For 20+ FREE resources to set you up for success, click on the photo below, or follow this link.

Once you subscribe to my email list, you will receive a confirmation email. You must confirm the subscription. Once you do this, you will receive a welcome email with a link to download the full guide. If its not in your inbox, be sure to check your spam folder.

Easy Steps For Starting A Keto Diet

The main point to remember when starting a keto diet is this:

RULE #1: Restrict Carbohydrates. This is the most crucial part! Restrict to less than 20g or 25g net carbs per day for a keto diet plan .For a low carb diet, aim for under 50g net carbs per day. Some variations limit to somewhere between 50-100g per day, particularly if you are more active.

Stay below your carb limit and youre most of the way there! But to ensure your success, here are some additional tips for getting started on a keto diet and the same applies for a low carb diet as well:

Read Also: 5 Day Anti Inflammatory Diet

Who Is A Keto Diet Plan For

Keto diet plan basics

On a keto diet plan, your meals contain less than 20 grams of net carbs 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.

Simplify keto tips

  • Breakfast: Choose one keto breakfast to eat every day, like scrambled eggs.5Not hungry? Skip breakfast and sip a coffee instead.6 This saves time and money.
  • Prep your meals: Cook at least two servings for dinner, eat one and refrigerate the other for tomorrows lunch. Freeze other portions for later. Full meal prep guide.
  • Try no-cook plates: Sliced deli meats, cheeses, and veggies make an easy lunch. Here are many more.
  • Risks

    Following a keto diet appears to be safe for most people.7

    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 youre 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.8 For example, a cup of bouillon daily and salting your food to taste really helps.9Full guide

    Disclaimer:

    What About The Other Diets

    Keto Diet Meal Plan- How I create my meal plans Keto Diet Meal Plan –

    The popular low-carb diets modify a true keto diet. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. So why do people follow the diets? “They’re everywhere, and people hear anecdotally that they work,” McManus says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. “But again, we don’t know about the long term,” she says. “And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return.”

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    How Does The Diet Work

    When you’re on the keto diet, youre eating too few carbs to support your body’s energy needs. As a result, your body turns to burning your stores of body fat to fuel your energy.

    When your body burns body fat for fuel, it produces ketones, substances made in your liver. Your body enters a metabolic state called “ketosis.”

    If you follow the keto diet strictly, your body will reach ketosis in about 4 days. You will likely even see several pounds of weight loss the first week.

    Continued

    The Basics To A Keto Basket

    Youve probably been hearing a lot of buzz around the keto diet. But is transitioning to this new diet really worth the change? Like any other diet, keto requires discipline and dedication, but it also has very specific requirements of being low-carb, moderate-protein, and high-fat.

    Standard Ketogenic Diet

    There are different versions of the ketogenic diet, and our version will be focused on the standard ketogenic diet : very low-carb, moderate-protein, and high-fat. It typically contains 70-80 percent fat, 10-20 percent protein, and only 5-10 percent carbs. For a 2,000-calorie diet, thats 167 grams of fat, 100 grams of protein, and 25 grams of carbs. Note that if youre trying to lose weight, you may need to eat fewer than 2,000 calories per day. Consult with a doctor or nutritionist to see whats right for you.

    A new diet is a disruption in your normal, everyday routine but if you keep thinking of your new routine as a hassle, then your new lifestyle will also feel like one. And wheres the fun in that?

    Our simple shopping list is based off of delicious recipes thatll launch your keto journey beyond the first week. It keeps to the basics, so youll feel confident and inspired to keep going on your own terms. Once you gain momentum and settle into a routine, youll find the transition a lot easier than you think.

    Also Check: Will Eating A Burger Ruin My Diet

    Can I Drink Alcohol On Keto With This Plan

    You can drink alcohol on keto, but you have to be mindful of the impact on macros it will have. Usually, every shot of liquor will contain ~100 calories . If you are a frequent or heavy drinker, this will be very impactful on your overall calorie consumption.

    Another thing to keep in mind is that alcohol does slow overall weight loss progress down. That said, its expected to have an occasional drink, and if youd like some ideas you can read our guide to keto and alcohol >

    Who Might Benefit Most From The Keto Diet

    Buy The Complete Keto Diet Cookbook: A Practical Approach ...

    If you are on what many people refer to as Standard American Diet, you most likely are much better off following a keto diet plan, regardless of any of the points above.

    Eating extremely high processed foods is never a healthy option. If the keto diet helps you stay off highly processed foods and makes you feel healthy and strong and marvellous, YES it is the healthiest diet!

    Make a keto diet plan and try it out. Write down the effect it has on your body and both physical and mental health and find out for YOURSELF if this is the best and healthiest diet for YOUR body.

    If youre not sure after your initial test, explore other healthy diets such as clean eating and always have in mind that your number 1 goal should be to avoid overly processed foods .

    A healthy keto dinner as part of a complete keto diet plan- butter lettuce, avocado, hemp seed salad with mayonnaise, a soft boiled egg and cherry tomatoes.

    Also Check: Zero Carb Zero Sugar Diet

    Week 4 Free Keto Meal Plan

    You have 1 week left of your free Keto meal plan! Have you found a few new Keto recipes that you love? Are there any that are in your regular recipe rotation?

    I completely understand that the first weeks can be difficult trying to figure out what to eat and what to avoid. However, by now you should have a pretty good idea about what you can eat every day.So, with that in mind, your goal for this week is to have fun with your free Keto meal plan! Get creative and try to make your own recipes or tweak any of our recipes to suit your own preferences.

    I want you to have fun this week and to enjoy each meal. Maybe even try to cook a Keto dessert this week? Life can be boring, but your food shouldnt be.

    Now finish this week strong!

    Low Carb & Keto Diet Grocery List

    The list above should give you an idea of the best and worst foods for a low carb diet. But if youre starting out, its a good idea to know exactly what is included:

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    All About The Benefits Of Keto

    Did you know the ketogenic diet has been around for almost 100 years and was originally created for people with epilepsy ?

    Alongside helping those with epilepsy, there are many other benefits of the keto diet. Its been known to reduce the risk for type 2 diabetes, by reducing hormones like insulin. Insulin plays a key role in the development of not only diabetes but a plethora of other health problems, like cardiovascular disease and stroke.

    Another benefit of the keto diet is weight loss which may happen quicker than youd expect if youre having trouble with weight management. And this diet is one that wont leave you opening up your fridge multiple times, in search of foods that contain empty calories or processed ingredients.

    Speak with your doctor or work with a dietitian to find out if the keto diet is right for you.

    Create Your Own Keto Diet Plan

    A keto diet for beginners

    You can use my meal plan as a guideline to help you create something that fits into your life and schedule. Keep in mind that hitting your daily macros is the most important thing when it comes to your success. Modify or edit recipes as needed to make them fit within your macros.

    You should usually never go above a 25% calorie deficit or 15% surplus . Use the keto calculator on the website to determine your macros as a starting point!

    Read Also: 1200 Calorie Diet For Women Over 50

    Is The Ketogenic Diet For You

    This may sound like a cop out, but the best diet is the one you stick with. For Volek, whos been following an ultra-low-carb diet for two decades, it works.

    If you cant stick to it, then it probably wont.

    “This is the problem I have with all of these fad diets,” registered dietitian Andy Yurechko, MS, RD, of Augusta University Medical Center in Georgia, previously told Men’s Health. “A healthier type of diet is something you can do every day of your life.”

    Since maintaining ketosis requires strict carb counting, this diet works best for people who are diligent. And, its probably not a good idea for athletes or avid gym-goers to do the keto diet long-term.

    There is no conclusive research to support any athletic performance benefit , Harpst says. Research continues to show that training on a low carb diet impairs intensity and decreases endurance, recovery and cognitive function.

    It can also impair muscle strength, she says, since carbohydrates are muscles preferred energy source during workouts, and because muscle synthesis requires both protein and carbohydrates.

    Our Weight Loss Goals

    Here’s the thing: It really does work for weight losswe both lost more than a pound a week, while counting no calories, and eating all the butter and fat we wanted . I lost about 3.5 pounds in the three weeks that I was on the diet and Nick lost more than 5 pounds, as well as gaining some other health benefits, which I’ll talk about below.

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    Three Rules For A Ketogenic Meal Plan

    Here are 3 simple examples of keto meals you should plan to eat to kickstart your Keto journey in week 1:

  • Cut out potatoes, pasta, bread, rice, grains, beans, and sugar and don’t eat too many fruits.
  • Start looking for hidden sugars in many of the things we eat like jellies, pasta sauce, salad dressing, peanut butter, etc.
  • If you would like to eat fruit, try to stick to low glycemic varieties like berries.
  • Eat whatever you want for meats, eggs, vegetables, cheese, nuts, avocados, and fats.
  • Eat meat, nuts, and cheese for snacks. Cheese sticks wrapped in turkey or ham, salami or pepperoni, nuts,and avocados make the best keto snacks to keep on hand as keto diet snacks. Have as much as you need of these to stave off hunger.
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