The keto diet continues to be a popular diet for people looking to lose weight, stabilize their blood sugar and insulin levels, and in some cases, reduce or reverse the risk of developing type 2 diabetes. of keto diet These health improvements can be made by limiting carbohydrates and focusing on high amounts of fat (up to 90 percent of your diet, in some cases).
This change in macronutrient intake can teach the metabolism to burn fat instead of sugar and carbohydrates. As a result, you may be able to efficiently burn the fat stored in your body. This is known as ketosisBecause your body is producing compounds known as ketones instead of fat, for energy. When your blood ketone level exceeds 0.5 mmol per liter, you have entered ketosis.
Whether you’ve been following the keto diet for years or you’re a beginnerThis 7-day meal plan will help give you some guidance on what to eat for breakfast, lunch and dinner. Low carbohydratesHigh fat diet plan.
What you need to know before starting the keto diet
If you’re interested in starting a ketogenic diet, “it’s important to work with a nutritionist to make sure you’re not missing out on important nutrients or negatively affecting your digestion, blood pressure, and social life,” says registered dietitian Erin Kenney. and CEO Nutrition has been restructured (Opens in a new tab).
The keto diet is not for everyone. In particular, anyone with a disease affecting the pancreas, liver, thyroid, or gallbladder, or a history of disordered eating, should consult a medical professional before starting the keto diet.
What to eat on a keto diet
Kenny emphasizes that macronutrient balance is key for those following a ketogenic diet for weight loss. “Consuming too much protein can take a person out of ketosis. And to maintain ketosis, the total carbohydrate intake is 20-50 grams of net carbs per day for most people.”
According to Kenny, the best foods for maintaining ketosis include fish, meat, poultry, dairy, eggs, non-starchy vegetables, berries and oils. This includes foods like salmon and mackerel, avocados, full-fat (unflavored) dairy products, beef, and fatty fish like spinach, kale, broccoli, cauliflower, and Brussels sprouts. Many types of fruit are rich in carbohydrates, but berries, watermelon, and tomatoes are also not keto-friendly.
Off-limit foods include high-carbohydrate fruits and vegetables (such as corn, beans, and sweet potatoes) and foods such as sugary desserts, soda, wheat bread, crackers, and rice.
Once you focus on high-fat, low-carb foods, designing a meal plan to stay in ketosis is easier than you might think. We’ve got Kenny’s recommendations for breakfast, lunch and dinner on the keto diet. Here are some tips she gives her clients.
Keto Diet Plan: Day 1
- Breakfast: Pancakes made with almond flour, eggs and eggs Coconut milk Served with fresh fruit.
- Lunch: BLT salad with grilled chicken, tomato and bacon on a chopped rosemary and blue cheese dressing.
- Dinner: Cabbage soup with sauce, greens and melted parmesan.
Keto Diet Plan: Day 2
- Breakfast: Full fat coconut yogurt with mixed nuts and berries.
- Lunch: Tuna salad in an avocado boat.
- Dinner: Chicken Parmesan with tomato sauce and zucchini noodles.
Keto Diet Plan: Day 3
- Breakfast: Keto toast with avocado and smoked salmon
- Lunch: Taco salad with shredded lettuce, ground turkey, tomato, red onion, and shredded Monterey Jack cheese.
- Dinner: Broccoli-cheese soup.
Keto Diet Plan: 4 days
- Breakfast: Keto granola with coconut milk.
- Lunch: Lettuce wrap sandwich with rosemary, turkey, cheese, tomato and mayo.
- Dinner: Spaghetti squash boats with shrimp, tomato sauce and mozzarella.
Keto Diet Plan: Day 5
- Breakfast: Scrambled eggs with cream and chives.
- Lunch: Pesto zucchini noodles with fried chicken.
- Dinner: Bun-less cheeseburgers with homemade aioli and bacon.
Keto diet plan: 6 days
- Breakfast: Breakfast sandwich with keto bread, bacon, fried egg and avocado.
- Lunch: Cauliflower fried rice with chicken, egg and broccoli.
- Dinner: Lettuce Wrap with Onion, Soy Sauce and Sriracha Braised Pork.
Keto Diet Plan: Day 7
- Breakfast: Smoothie with frozen strawberries, coconut yogurt and coconut milk.
- Lunch: Quiche with ham, cheese and spinach.
- Dinner: Zucchini boats filled with Italian-flavored ground beef, sausage, and cheese.
Tips for following a keto diet
When following a ketogenic diet, the main goal is to eat less carbohydrates and prioritize fats. Eating enough protein is also important to maintain muscle mass.
Of course, not all fats are created equal. Whether you’re eating keto or not, it’s best to choose less processed fats to support heart and brain health. For example, olive oil is lower in omega-6 fats than canola oil. You need some omega-6 fats to keep your body healthy, but too much can be immunosuppressive. You can also enjoy butter on the keto diet, and grass-fed butter is often higher in nutrients. including omega-3 fatty acids and linoleic acid.
Nowadays, it’s easy to find tasty swaps for the usual starchy foods you should skip on the keto diet. For example, instead of wheat pasta, you can try shirataki noodles or even vegetable pasta. Instead of sugary grains, there are keto-friendly grain-free ones made with roasted mixed nuts.
You’ll also want to limit your alcohol intake because your body metabolizes alcohol before fat for fuel, preventing it from entering ketosis. Also, many alcoholic beverages (except beer) contain sugar. Also, since the first phase of keto eating causes your body to lose water weight, you need to make an extra effort to stay hydrated. Drink plenty of water throughout the day to aid in digestion, satiety, and overall well-being. Keeping one. Best water bottles It can help by hand.