Diet
A Keto Diet Meal Plan and Menu Foods, if you ever find yourself having a conversation about dieting or losing weight, you will likely hear about the ketogenic diet or keto, this is because the keto diet has become one of the most popular ways around the world to get rid of Excess weight and health improvement.
Research has proven that
following this low-carb, high-fat diet can promote fat loss and even improve
certain conditions such as type 2 diabetes and cognitive decline.
Basics of the
ketogenic diet
The general rule of thumb
is a ketogenic diet, which is very low in carbohydrates, high in fat, and
moderate in protein when following the ketogenic diet.
Carbohydrates are usually
reduced to less than 50 grams per day, as the fat should replace the majority
of the cut carbs and provide about 75% of the total calories.
Proteins should be about
20% of your energy needs, while carbohydrates are usually limited to 5%. These
few carbohydrates force the body to rely on fats as the 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 alternative source of fuel.
Although fats are often
avoided due to their high-calorie content, research shows that ketogenic diets
are more effective in promoting weight loss compared to low-fat diets. In
addition, keto diets reduce hunger and increase satiety. This can be especially
helpful when trying to lose weight.
A ketogenic meal
plan
Switching to a ketogenic
diet does not have to be difficult, your focus should be on reducing
carbohydrates while increasing the fat and protein content in snacks, and in
order to reach and stay in a state of ketosis, you should reduce carbohydrates,
while some people may not be able to reach Ketosis except by eating less than
20 grams of carbohydrates per day, others may succeed in eating large amounts
of carbohydrates, in general, the lower your carbohydrate intake, the easier it
is to reach and stay in ketosis.
Keto-friendly
foods
When following the keto
diet, snacks should focus on the following foods:
Eggs, poultry:
chicken and turkey, and
fatty fish: wild salmon, herring and mackerel, meat: beef, venison, bison, and
full-fat dairy: yogurt, butter, cream, and full-fat cheese: cheddar cheese,
mozzarella cheese, goat cheese, cheese Goat, nuts and seeds: macadamia,
walnuts, almonds, walnuts, pumpkin seeds, peanuts, flaxseeds, and nut butter:
peanut butter, almonds, and natural cashews.
Healthy fats:
Coconut oil, olive oil,
avocado oil, coconut butter, sesame oil, and avocado: Whole avocados can be
added to almost any meal or snack, non-starchy vegetables: greens, broccoli,
tomatoes, mushrooms and peppers, condiments: salt and pepper Vinegar, lemon
juice, fresh herbs, and spices.
Carbohydrate
foods to avoid on keto
Avoid foods rich in
carbohydrates while on the keto diet, as you should reduce the following foods:
Bread and baked
goods:
white bread, whole-wheat
bread, biscuits, cakes and wraps, sweets and sugary foods: sugar, ice cream,
candy, maple syrup, agave syrup, coconut sugar, sweetened drinks: soda, juice,
sweetened tea, sports drinks, pasta: spaghetti, cereals and grain products:
wheat Rice, oats, breakfast cereals and tortillas.
Starchy
vegetables:
potatoes, sweet potatoes,
squash, stems, peas, pumpkin, beans, and legumes: black beans, chickpeas,
lentils and beans, fruit: citrus fruits, grapes, bananas, pineapples, high-carb
sauce: barbecue sauce, sugary salad dressing.
Although carbohydrates
should be limited, you can enjoy low-glycemic fruits like berries in limited
quantities as long as you maintain a wide range of keto-friendly nutrients.
Avoid the
following items
·
Unhealthy fats: fried oils and vegetable oils like canola and corn oil.
·
Processed foods: fast food, canned foods, and processed meats such as
hot meats and meats.
·
Foods containing artificial colors, preservatives, and sweeteners such
as sugar alcohols and aspartame.
Keto-friendly
drinks
Sugar can be found in a
wide variety of drinks including juice, soft drinks, iced tea, and coffee
drinks, so high-carb drinks like high-carb foods should be avoided, and
fortunately, there are many delicious sugar-free options for those on the keto
diet.
·
Water: Water is the best hydration option and should be drunk throughout
the day.
·
Sparkling water: sparkling water can perfectly replace soda solution.
·
Unsweetened coffee: Try heavy cream to add flavor to your cup of coffee.
·
Unsweetened green tea: Green tea is delicious and offers many health
benefits.
If you want to add some
extra flavor to your water, throwing some fresh mint and lemon peel into the
water bottle can make the water a breeze.
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