Of all the macronutrients, carbohydrates are the most popular. I know you agree with this statement. But what can you cite at least three reasons behind this? Well, you may not be in a position to mention all three, but I’m pretty sure you can mention one reason: your contribution to our overall well-being. To be specific, there are many low-carb diets out there. Most of them have many health benefits. For example, paleo is a low-carb diet that recommends diets used during the Paleolithic period but discourages food products that came with the industrial revolution and the invention of agriculture. The most common low carb diet plan is ketogenic.
Almost everyone who is facing lifestyle problems knows about this diet plan. There are so many low carb diets. But when it comes to the macronutrient ratio, confusion arises. In our discussion today, we will focus on a ketogenic diet that involves keto friendly fruits and vegetables. This is a meal plan with a clear definition, especially when it comes to macronutrients. It has many health benefits, including effectiveness in weight loss. We will give you an overview of what a ketogenic diet meal plan should look like. Let’s start with the basics of the ketogenic diet.
The basics of the ketogenic diet
As a low carb diet plan, keto requires the consumption of low carbs, moderate protein, and more fat. The reason behind this plan is to reach the state of metabolic ketosis which has been shown to have many health benefits. Ideally, the body depends on glucose for energy production. But with the absence of carbohydrates, the role of energy production shifts to fat. The breakdown of fats generally takes place in the liver, producing fuels known as ketones. When these substances are fully used for energy production at the expense of glucose, a state of metabolic ketosis is said to have been reached. To fully benefit from the ketogenic diet, ketosis must be maintained. However, this is something that requires effort.
In general, a maximum of 20g of carbohydrates is enough to maintain ketosis, although this amount can vary between individuals. You’re supposed to get a maximum of 5% of your daily calorie intake from carbohydrates, 200-30% from protein, and 70-80% from fat. This is where the issue of meal plans becomes critical. Some food products contain a high carbohydrate content and therefore may not be appropriate for you.
So what option are you left with if you are indeed cutting out high-carb diets? There are so many keto foods. But we do not mean that once you consume these foods, you will definitely lose weight. The effectiveness of the ketogenic diet will depend on your goals and your determination to meet dietary requirements. All said and done, the following are some of the keto foods for you.
ketogenic foods
Eggs
- pastured eggs
- Organic whole eggs can be perfect.
Poultry
- Chicken
greasy fish
Wild salmon is perfect. You can also eat herring and mackerel.
Meat
The best option here includes
- Grass Fed Beef
- Deer
- Pig
- organ meats
whole dairy
- Yoghurt
- Butter
whole cheese
- cheddar cheese
- Mozzarella cheese
- Brie cheese
- Goat cheese
- Cream cheese.
Nuts and seeds
- Macadamia nuts
- almonds
- walnuts
- Pumpkin seeds
- Misery
- flax seeds
nut butter
- natural peanut
- Almond
- Cashew butter.
healthy fats
- Coconut oil
- Olive oil
- Avocado oil
- coconut butter
- Sesame oil.
avocados
Whole avocados, as an addition to any type of meal or snack, are fantastic.
non-starchy vegetables
- Vegetables
- Broccoli
- Tomatoes
- Fungus
seasonings
- Salt
- Pepper
- Vinegar
- Lemon juice
- fresh herbs
In light of the above, you have many options. Be determined to use these foods and you will benefit greatly from the keto diet. However, you have to be careful about how many carbohydrates you can keep. As you continue with the diet plan, the amount of carbohydrates needed to maintain it decreases. Therefore, be determined to meet your carbohydrate requirement on a regular basis. Now let’s see how the meal plan should look like.
the meal plan
Monday
- Breakfast: only 2 fried eggs taken with stir-fried vegetables.
- Lunch: Have a grass-fed burger with no bun and some cheese, mushrooms, and avocado on top. You can have a vegetable supplement.
- Dinner: Pork chops and green beans dinner.
Tuesday
- Breakfast: a mushroom omelette will do just fine.
- Lunch: Have tuna salad complemented with celery and tomato along with some greens.
- Dinner: Grilled chicken with cream sauce along with stir-fried broccoli is fantastic.
Wednesday
- Breakfast: Bell pepper breakfast supplemented with cheese and eggs.
- Lunch: Arugula salad lunch and some hard boiled eggs, avocado and blue cheese.
- Dinner: a plate of grilled salmon and spinach.
Thursday
- Breakfast: Have a whole grain yogurt and keto granola.
- Lunch: Have a bowl of steak and rice with cauliflower, avocado and salsa.
- Dinner: Bison Steak and Broccoli Cheese Dinner.
Friday
- Breakfast: A breakfast of baked avocado egg boats.
- Lunch: Eat a plate of Caesar salad and chicken.
- Dinner: Eat pork chops and vegetables.
Saturday
- Breakfast: Cauliflower toast, cheese and avocado breakfast.
- Lunch: a plate of salmon burgers without the bun and some pesto.
- Dinner: A meatball dinner and some zucchini noodles along with Parmesan cheese.
Sunday
- Breakfast: a cup of chia pudding with coconut milk and some coconut and nuts.
- Lunch: a bowl of Cobb salad with some greens and hard boiled eggs along with avocado and turkey.
- Dinner: A coconut chicken curry dinner.
The bottom line
The ketogenic diet is vital, not only for weight loss but also for the overall health of the body. In this blog, we have discussed some keto foods. We’ve also taken a look at what a keto meal plan should look like. There are some foods you should avoid while on keto. Learn about them in our next blog. Thank you!
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