A Keto Diet Plan and Menu for Fast Weight Loss
If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear about the ketogenic, or keto, diet. The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health.
Ketogenic diet basics
The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein.
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist.
Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake.
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%.
This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis.
While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight (9Trusted Source).
Research shows that ketogenic diets are effective at promoting weight loss — though they may be no more effective than other weight-loss diets
Ketogenic diet meal plan
Switching to a ketogenic diet may 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 20 grams of carbs per day, others may be successful with a 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 ketogenic diet.
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Keto-friendly foods
When following a ketogenic diet, meals and snacks should center around the following foods:
Eggs: pastured, organic, or conventional all work fine
Poultry: chicken and turkey
Fatty fish: salmon, herring, and mackerel
Meat: beef, venison, pork, organ meats, and bison
Full-fat dairy: unsweetened yogurt, butter, and cream
Full-fat cheese: cheddar, mozzarella, brie, goat cheese, and cream cheese
Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds
Nut butter: no-sugar-added peanut, almond, and cashew butters
Oils rich in healthy fats: olive oil, avocado oil, and sesame oil
Avocados: whole avocados can be added to almost any meal or snack
Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers
Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices
Foods to limit
When possible, it’s best to avoid or limit foods rich in carbs while following a keto diet.
The following foods should be limited:
Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts, and rolls
Sweets and sugary foods: sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar
Sweetened beverages: soda, juice, sweetened teas, and sports drinks
Pasta: spaghetti and other noodles
Grains and grain products: wheat, rice, oats, breakfast cereals, and tortillas
Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin
Beans and legumes: black beans, chickpeas, lentils, and kidney beans
Fruit: citrus, grapes, bananas, and pineapple
High carb sauces: barbecue sauce, ketchup, honey mustard, sugary salad dressings, and dipping sauces
Certain alcoholic beverages: beer and sugary mixed drinks
Though carbs should be restricted, you can enjoy low glycemic fruits, such as berries, in limited amounts as long as you’re maintaining a keto-friendly range of macronutrients (carbs, protein, fat).
Be sure to choose plenty of whole foods and steer clear of processed foods and trans fats when possible.
Keto-friendly beverages
Sugar can be found in a wide variety of beverages including juice, soda, iced tea, and coffee drinks. While on a ketogenic diet, you should limit or avoid high carb drinks, just like high carb foods.
It’s no small matter that sugary beverages have also been linked to various health concerns — from obesity to an increased risk of type 2 diabetes.
There are many tasty sugar-free options for those on the keto diet. Keto-friendly beverage choices include:
Water. Water is the best choice for hydration and should be consumed throughout the day.
Sparkling water. Sparkling water can make an excellent soda replacement.
Unsweetened coffee. Try using heavy cream to add flavor to your cup of coffee.
Unsweetened green tea. Green Tea is delicious and may provide many health benefits.
If you want to add some extra flavor to your water, try experimenting with different keto-friendly flavor combinations. For example, tossing some fresh mint and a lemon peel into your water bottle can make hydration a breeze.
Though alcohol should be restricted, enjoying an occasional low carb drink like vodka or tequila mixed with soda water is acceptable on the keto diet.
A sample keto menu for 1 week
The following menu provides fewer than 50 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis.
This is a general, 1-week ketogenic menu that can be altered depending on individual dietary needs.
Monday
Breakfast: two eggs fried in butter served with sauteed greens
Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens
Dinner: pork chops with green beans sauteed in olive oil
Tuesday
Breakfast: mushroom omelet
Lunch: tuna salad with celery and tomato atop a bed of greens
Dinner: roast chicken with cream sauce and sauteed broccoli
Wednesday
Breakfast: bell pepper stuffed with cheese and eggs
Lunch: arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
Dinner: grilled salmon with spinach sauteed in sesame oil
Thursday
Breakfast: full-fat yogurt topped with Keto granola
Lunch: steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
Dinner: bison steak with cheesy broccoli
Friday
Breakfast: baked avocado egg boats
Lunch: Caesar salad with chicken
Dinner: pork chops with vegetables
Saturday
Breakfast: cauliflower toast topped with cheese and avocado
Lunch: bunless salmon burgers topped with pesto
Dinner: meatballs served with zucchini noodles and Parmesan cheese
Sunday
Breakfast: coconut milk chia pudding topped with coconut and walnuts
Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey
Dinner: coconut chicken curry
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As you can see, ketogenic meals can be diverse and flavorful.
Although many ketogenic meals are based around animal products, there is a wide variety of vegetarian options to choose from as well.
If you’re following a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small serving of a starchy vegetable to your dinner will increase the number of carbs .
Ketogenic snack options
Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.
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Here are some excellent, keto-friendly snack options:
almonds and cheddar cheese
half an avocado stuffed with chicken salad
guacamole with low carb veggies
trail mix made with unsweetened coconut, nuts, and seeds
hard-boiled eggs
coconut chips
kale chips
olives and sliced salami
celery and peppers with herbed cream cheese dip
berries with heavy whipping cream
jerky
cheese roll-ups
Parmesan crisps
macadamia nuts
greens with high fat dressing and avocado
keto smoothie made with coconut milk, cocoa, and avocado
avocado cocoa mousse
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No matter which diet you are following, it’s important to eat the appropriate number of calories based on your activity level, weight loss goal, age, and gender. Working with a nutritionist can help you make sure you get the proper amount of nutrients and calories for your personal goals or health history.
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