If you’re thinking about effective dieting or weight loss, you’ve probably heard about the ketogenic diet as well. The keto diet has become one of the most popular ways to lose weight and improve your health at the same time around the world. Research has shown that using this high-protein, low-carbohydrate diet can promote fat loss and even improve certain conditions like type 2 diabetes and cognitive decline. So in this article we try to explain what to eat and what to avoid while on a keto diet. We also offer you a week-long Keto meal plan with great recipeswhich can help you get started.
Ketogenic diet basics
The keto diet is typically very low in carbohydrates, high in fat, and moderate in protein. If you want to go on a ketogenic diet like this, the carbs are usually reduced to under 50 grams per day, although more restrictive and looser versions of the diet exist. Fats should also replace the majority of the reduced carbohydrates and provide about 75% of your total caloric intake. Accordingly, proteins should account for around 20% of energy requirements, while carbohydrates are usually limited to 5%.
This low carb reduction forces your body to rely on fats as a primary source of energy instead of glucose. This is a process known as ketosis. During ketosis, your body uses ketones—molecules made in the liver from fats when glucose is limited—as an alternative fuel source. Although fat is often avoided because of its high calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets. Also, keto diets reduce hunger and increase satiety, which can be especially helpful for weight loss.
Ketogenic Diet Plan
Switching to a ketogenic diet can seem overwhelming, but it doesn’t have to be all that difficult. Your focus should be on reducing carbohydrates while increasing the fat and protein content of meals and snacks. So, to get into and stay in ketosis, you need to cut back on your carbohydrate intake significantly.
While certain individuals may only achieve ketosis by consuming less than 20 grams of carbohydrates per day, others may be successful with a much higher intake. In general, the lower the carbohydrate intake, the easier it is to achieve and maintain ketosis. That’s why sticking to keto-friendly foods and avoiding high-carb items is the best way to successfully lose weight on a ketogenic diet.
Weekly keto menu with recipes
So the following menu contains about 50 grams or a little more carbohydrates per day. As mentioned above, some people may need to break even more carbs to reach ketosis. So this is a general week-long ketogenic daily menu that you can change depending on your individual dietary needs. As you will see below, ketogenic meals can also be varied, flavorful and delicious.
Although many ketogenic meals are based on animal products, there are plenty of vegetarian options. If you’re on a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small serving of starchy vegetables to your dinner will increase the number of carbs in that meal plan.
Ketogenic Diet: Day 1 (Monday)
Keto breakfast with coffee
- 15 g coconut butter or
- 15 Butter / Ghee
- Prepare a cup or glass of coffee at your convenience.
- Melt coconut fat or normal butter in the hot drink.
- Blend in a stand mixer until fluffy.
- Pour into a glass and enjoy.
Keto lunch with meatball and salad
- 1 beef meatball (approx. 150 g)
- 2 slices of mozzarella (approx. 50 g)
- Onion strips (approx. 30 g)
- 1 leaf of iceberg lettuce
- native olive oil
- Grainy Mustard
- Put the onion strips and meatball in a preheated pan first.
- First, cover and sauté the ingredients in olive oil on both sides until golden brown.
- Remove onion.
- Mozzarella on the…