Ketogenic diet or keto diet is a low-carb, high-fat diet. Low carbohydrate content in keto diet cuts down on glucose as the main source of energy for all cells and this way, the body consumes ketones from stored fats as a fuel for energy.
Ketosis happens when ketone bodies produced by the liver start to accumulate in the bloodstream. The body burns fat for its energy consumption, in place of glucose.
This diet is getting an immense spotlight, especially among those who want to lose weight.
Keto diet doesn’t have a standard or specific ratio of its macronutrients (carbs, fats, and proteins).
On average, fat ratio is the highest in keto, around 70-80%.
The amount of carbs taken in is in least amount – 5-10%.
Proteins consume 10-20% of total daily calories in keto diet.
Keep in mind that protein needs to be in moderate amounts in your daily calorie intake because too much protein prevents body from entering or remaining in ketosis as amino acids from protein can convert into glucose.
Keto Diet Meal Plan
Restricting carbs should be the main focus when switching to keto diet. It may feel overwhelming at first, but keto lifestyle is not that difficult to attain, especially with the recent rise in keto lifestyle trends and tons of online data available.
Initially, keep the focus on limiting carbs and slowly adjust to the diet incorporating more fats with time. The number 1 mistake most people make when switching to a keto lifestyle is going turkey on carbs. Allow your body to gradually adjust to low carb and high fat intake and slowly go all the way to restricting carbs to 5-10%. Otherwise, it will get difficult to stick to keto diet altogether.
Breakfast: 1-2 butter-fried eggs wrapped in lettuce with avocados
Lunch: Green salad with salmon
Dinner: Red meat chops with cauliflower cabbage salad
Breakfast: Two eggs fried in butter with sauteed green veggies
Lunch: Keto burger with cheese, mushrooms, and avocados
Dinner: Chops with green beans sauteed in olive oil
Breakfast: Veggie keto scramble
Lunch: Keto tuna burger
Dinner: Ground turkey zucchini boats
Breakfast: Full-fat yogurt with keto granola
Lunch: Steak with keto veggie rice, cheese, avocado
Dinner: Bison steak with cheese and broccoli
Breakfast: Keto eggs muffins
Lunch: Keto chicken burger
Dinner: Tuna burger
Breakfast: Bakes avocado egg boats
Lunch: Caesar salad with chicken
Dinner: Meet chops with keto-friendly butter-fried veggies
Breakfast: Almond milk, greens, almond butter, protein powder smoothie
Lunch: Chicken tenders made with almond four with greens, cucumber, and goat cheese
Dinner: Lemon butter sauce topped grilled shrimp with asparagus on the side
Keto Friendly Shopping List: *(can add an internal link to “What is Keto”)
Meat and Poultry:
Beef, lamb, pork, poultry, sausages, and soy products like tofu and tempeh. Seafood: most fish and shellfish.
All non-starchy vegetables such as broccoli, tomatoes, cauliflower, mushrooms, and green vegetables. Avoid high-starch vegetables like potatoes, corn, peas, and lentils.
Most of the berries but in small servings, avocados, watermelon, and lemon.
Nuts & Seeds:
- Most of the nuts are low in carb except some like cashews. You can have hazelnuts, walnuts, peanuts, almonds, Brazil nuts, pecans, and pine nuts in small portions.
- Sunflower seeds, chia seeds, sesame, and pumpkin seeds can be enjoyed while on keto.
Dairy Products & Eggs:
- Most full-fat dairy products are fine except for milk as its rich in carb content. Other keto-friendly dairy items include cheese, butter, and cream.
- Eggs can be devoured all you want in any form.
Sesame oil, olive, and avocado oil are rich in healthy fats.
Keto-Friendly Snack Options
- Tea/ Coffee with minimum milk and sugar
- Coconut and kale chips.
- Nuts like almonds, peanuts, etc.
- Hard-boiled eggs
- Veggies like celery and pepper with cream cheese dip topped with herbs.
- Parmesan crisps
- Greens with high-fat dressing
- Avocados, coconut milk, cocoa smoothie
- Most of the beverages have high sugar content in them, like iced coffee, carbonated drinks, and juices so avoid taking those. Enjoy
- Unsweetened coffee or milk with minimum/ no milk.
- Unsweetened green tea.
- Drinks with stevia or natural sweeteners can be taken as well.
Benefits of Keto Diet
The body undergoes beneficial changes as it achieves ketosis in the short term. Health risks associated with obesity or excess weight have been seen to lessen with keto diet like heart attack, strokes, insulin resistance, high blood pressure, and cholesterol.
All in all, keto diet has been linked with weight loss and a generous amount of research support this. Although it’s seen as an effective lifestyle to adopt when considering weight loss, it comes with some potential health risks. Adopt a diet that caters to your needs and consult with a doctor or dietician before going all keto.