To help get you started, here is a sample ketogenic diet meal plan for one week:
Breakfast: Bacon, eggs and tomatoes.
Lunch: Chicken salad with olive oil and feta cheese.
Dinner: Salmon with asparagus cooked in butter.
Breakfast: Egg, tomato, basil and goat cheese omelet.
Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
Dinner: Meatballs, cheddar cheese and vegetables.
Breakfast: A ketogenic milkshake (try this or this).
Lunch: Shrimp salad with olive oil and avocado.
Dinner: Pork chops with Parmesan cheese, broccoli and salad.
Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
Lunch: A handful of nuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.
Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.
Lunch: Beef stir-fry cooked in coconut oil with vegetables.
Dinner: Bun-less burger with bacon, egg and cheese.
Breakfast: Ham and cheese omelet with vegetables.
Lunch: Ham and cheese slices with nuts.
Dinner: White fish, egg and spinach cooked in coconut oil.
eggs with bacon and mushrooms.
Lunch: Burger with salsa, cheese and guacamole.
Dinner: Steak and eggs with a side salad.
Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.
There is a lot of information out there on the keto diet, and sometimes that abundance of information can be confusing! Do you need to count macros? What are macros anyway?!? How many carbs can I eat on the Keto Diet? What is keto flu? How do you get enough electrolytes in your Keto Diet to avoid cramps and other keto flu symptoms? How much water should you drink? Is diet soda ok on keto? What foods are keto approved? Will I gain the weight back after keto? Is the Keto Diet safe?
These are all keto diet-related questions that a person looking into the keto diet for the first time will have, and I’ve put together a comprehensive list of answers to these questions and more in my 3 Day Keto Kickstart Plan & Keto frequently asked questions linked to below. If you’re new to keto I recommend starting there, and if you use that Keto Kickstart meal plan as written, I am confident that you will get into ketosis and be losing weight within 3 days of starting. I’m excited for you!!!!
Are you looking forward to reaping the benefits of ketosis, but you aren’t sure how to get there? The weight loss keto diet is the go-to diet for people who are looking to lose weight, lower cholesterol and blood pressure, lower their risk of metabolic disorders like type-2 diabetes, and even boost brain health (1, 2, 3, 4). But, if you are a beginner, the thought of completely turning your kitchen upside down and training your body to eat in a completely different way may seem overwhelming. One of the most effective ways to ease into the keto diet is by following a diet plan.
Review of the benefits of the weight loss keto diet
Promotes weight loss: The low-fat diet is often recommended for weight loss, but research shows that high fat, moderate protein, and low-carbohydrate diet is much more effective at promoting weight loss, thanks to the beauty of ketone bodies. Lowers risk factors for disease: These risk factors include high blood sugar and insulin levels, high cholesterol, and high triglycerides, among others.
Protects from muscle loss: a very low carbohydrate diet with adequate amounts of protein are likely protective against the loss of muscle mass. Lowers the risk of type 2 diabetes: Excess fat is linked to metabolic disorders like type 2 diabetes, and weight loss spurred by the weight loss keto diet can help to lower risk factors.
Helps to control type 2 diabetes and other metabolic disorders: If you have diabetes, you may be turning to the weight loss keto diet as a way to control your insulin and glucose levels. Early research shows that weight loss keto diet can help you significantly improve insulin sensitivity levels. One study even shows that some diabetes patients were able to stop taking their diabetes medication altogether while on the keto diet!
May help slow tumor growth for certain types of cancer: Early research shows that a calorically-restricted weight loss keto diet is an effective alternative therapy for malignant brain cancer (13). Since high levels of circulating glucose in the blood are needed for tumor growth, the glucose-reducing effects of the weight loss keto diet help to slow tumor growth.
What to Keep in Mind When Creating Your Keto Meal Plan
If you’ve decided to move forward in trying the weight loss keto diet, you will want to stick to the parameters of the eating plan. Roughly 60 to 80 percent of your calories will come from fats. That means you’ll eat meats, fats, and oils, and a very limited amount of nonstarchy vegetables, she says. (This is different from a traditional low-carb diet, as even fewer carbs are allowed on the keto diet.)
The remaining calories in the weight loss keto diet come from protein — about 1 gram (g) per kilogram of body weight, so a 140-pound woman would need about 64 g of protein total. As for carbs: “Everybody is different, but most people maintain ketosis with between 20 and 50 g of net carbs per day,” says Mattinson. Total carbohydrates minus fibre equals net carbs, she explains. One thing to remember: “It’s easy to get ‘kicked out’ of ketosis,” says Mattinson. Meaning, if you eat something as small as a serving of blueberries, your body could revert to burning carbohydrates for fuel rather than fat.
Easiest Keto Diet Plan of June 2019 for Beginners To Burn Fat Rapidly
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 less than 20 grams of carbs per day, others may be successful with 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 keto diet.
The Bottom Line
A healthy keto diet should consist of about 75% fat, 20% protein and only 5% or less than 50 grams of carbs per day.Focus on high-fat, low-carb foods like eggs, meats, dairy and low-carb vegetables, as well as sugar-free beverages. Be sure to restrict highly processed items and unhealthy fats.The popularity of the keto diet has made it easier than ever to find a wide array of interesting and healthy keto diet meal ideas online. Using this article as a guide to get started on the keto diet can set you up for success and make transitioning to a high-fat, low-carb diet a breeze.