Keto Diet Menu
Keto Diet Menu
The idea of having to eat less can seem daunting. Not many of us have the willpower to control ourselves. However, with a Keto diet plan/ weight loss diet plan, you can continue eating good food and lose weight at the same time. It is as good as it sounds. Gone are the days when people tried all types of diet plans to shed those extra pounds. Today, the Keto diet meal plan/ Keto diet menu helps save the day. It is a low carb diet plan that mostly consists of food that is high in fat and low in carbs.
As for proteins, they should be consumed in moderation. When it comes to the Keto diet plan, there are different variations available. However, this post takes a close look at the standard Keto diet plan as it will help you get started on a journey of weight loss. The amount of carbohydrates that you can consume depends on your activity level and insulin tolerance.
There are some people that count their calories. Whether you should track your calories or not depends on how your body reacts to the diet. Make sure to add plenty of low carb vegetables and leady greens to consume fiber. In addition to this, you will need to cut down on sweeteners and treats.
Benefits Of Keto Diet Menu
When you follow a Keto diet menu, you can expect the following benefits.
- Blood sugar control.
- Stable energy and mood levels.
- Weight loss.
- Lower blood pressure.
- Reduced appetite and cravings.
- Higher good cholesterol.
- Improvement in skin.
- Digestive support.
- Higher quality of life.
Basics of the Keto Diet Plan
The Keto diet plan or the ketogenic diet plan is a specific type of diet plan that is low-carb-based. It focuses on the right ratio of macronutrients for reaching ketosis. It is a state where your body burns extra calories faster and more efficiently. To achieve the right balance, the Keto diet consists of about 70 percent fat, 20 to 30 percent protein, and up to 5 percent carbohydrates. The Keto diet plan allows you to achieve Ketosis.
If you do not know what Ketosis is, it is a metabolic state wherein your body starts burning fat for fuel rather than relying on carbohydrates. The process is very effective at helping you achieve mental clarity, energy and weight loss. The Keto diet meal plan is the most popular weight loss diet plan and for good reason. You have to limit your carb intake severely for the best results. You should not stress about the amount of calories you consume. As there would be an absence of carbs, your body would switch to fat for fuel. The following signs reveal that you have achieved Ketosis.
- Increased Energy
- Better Focus
- Decreased Appetite
- Changes in Urine and Breath
- Improved Mood
There are even ketone test strips that you can use for testing whether you have achieved the state or not. When you first start the Keto diet meal plan/ Keto diet menu, it should take you about 3 days to achieve Ketosis. Then, your body will start to burn fat effectively. The Keto diet plan offers similar benefits as the weight loss diet plan. However, you will notice an amplification of the effects. The weight loss results will leave you impressed.
How Can You Start A Keto Diet?
Now, if you have never been on a Keto diet, you might feel overwhelmed at first. For a sustainable lifestyle, you need to follow the best Keto diet menu. There is a need to start somewhere. It could be anywhere. The following tips will help you get started in no time.
1. Restict Carbs
The first thing that you need to do to follow the Keto diet menu is restrict carb intake. You should not consume more than 20g net carbs each day. Although some people can eat about 30g net carbs, you should not take the risk. As for those of you that are new to the entire process, you can begin with a 50g net carbs target. Then, you can decrease your carb intake more to lose more weight. Only when you have decreased your carb intake will you be able to achieve results.
2. Limit Protein Intake
A common mistake that people make when they decide to follow the Keto diet plan is consuming a good amount of protein. It is crucial that you limit your protein intake. The fact is that a Keto diet plan or weight loss diet plan cannot be high in protein. Now, the carb intake might be lower than the amount of protein you consume, but, it does not mean that you can freely eat as much protein as you want. You have to be careful about how much protein you consume. Too much of protein will stress the kidneys and the excess will be converted to glucose which means that you would be unable to reach Ketosis.
3. Eat Fat Freely
It can be difficult to eat too much of fat since most of us have grown up hearing that eating more fat is harmful. However, it could not be further from the truth. Fat should not be feared. It will provide you with energy you need to keep going. By consuming fat, you allow your body to lose weight. Hence, if you desire to lose weight, you will need to stick to fats.
4. Drink Plenty of Water
To ensure that the Keto diet menu is effective, you will need to drink plenty of water. A Keto diet plan or any other weight loss diet plan requires hydration to work. The reason behind this is that consuming carbs allows the body to store glycogen which is bound to the water. When you consume fewer carbs, it depletes glycogen which assists with the burning of fat. However, it means that your body would have less water. This would lead to dehydration. Rather than the usual 8 glasses of water, you will need to go for about 16 glasses of water to remain hydrated.
5. Get Enought Electrolytes
Our bodies require electrolytes in the form of magnesium, potassium, and sodium. Since a low carb diet such as a Keto diet meal plan reduces the water stored in our bodies, we are more likely to feel sick as the electrolytes are flushed out.
To ensure proper functioning of your body, you can salt your food, drink broth, and consume pickled veggies. It might also be a good idea to take electrolytes supplements. However, it is best to discuss with your doctor beforehand.
6. Eat When Hungry
To make the most of the Keto diet meal plan/ Keto diet menu, you need to ensure that you only eat when you are hungry. It is about time that you ditched the idea of eating 4 to 6 meals daily and snacking at all times. When you follow a Keto diet plan or any other weight loss diet plan, you cannot eat too frequently. It would prevent you from achieving the desired results. Therefore, it is advised that you only eat once you are hungry. Otherwise, you should not eat. Besides, it is not healthy to eat unnecessarily.
7. Stick to Whole Foods
When you restrict your carb intake, you will need to eat whole foods and natural foods. This means that you cannot eat processed foods as they do not help reduce cravings and are not good for health. Therefore, you need to shop for Keto-approved foods and add them to your Keto diet menu. Since the Keto diet plan is a weight loss diet plan that is quite flexible, you will get to eat a variety of food. Hence, you do not have to deprive yourself of good food.
Foods to Avoid
Now that you know about the best Keto diet meal plan/ Keto diet menu tips, let’s take a look at the foods that you have to absolutely avoid when preparing the Keto diet plan/ weight loss diet plan.
- Sugar: It includes maple syrup, honey, juice, soda, chocolate, ice cream, cakes, pastries, candy, and table sugar.
- Grains: Corn, cereal, oats, rice, pasta, bread, and wheat.
- Starchy Vegetables: Parsnips, potatoes, and sweet potatoes.
- High-Sugar Fruits: Grapes, apples, oranges, pineapple, and bananas.
- Legumes: Chickpeas, lentils, and beans.
- Seed and Vegetable Oils: Soybean oil, grape seed oil, corn oil, canola oil, and margarine.
- Low-Fat Milk and Diary: Low-fat cheese and cow’s milk.
- Processed Foods: Generally, processed foods should not be consumed. You should read the ingredients to ensure that you avoid processed foods that contain artificial ingredients, starch, and hidden sugar.
What Should You Include In Your Keto Diet Menu?
To help you follow the best Keto diet plan/ weight loss diet plan, the following should be included in your Keto diet menu.
- Healthy Fats: Coconut oil, butter, and avocado oil.
- Leafy Greens: Kale, spinach, and lettuce.
- Low-Carb Veggies: Asparagus, cauliflower, and zucchini.
- Meat: Pork and beef.
- Poultry: Turkey and chicken.
- Seafood: All types of fish and shellfish.
- Eggs: Whole eggs.
- Full-Fat Dairy: Heavy cream and cheese.
- Sugar-Free Drinks: Tea, coffee, and water.
- Herbs and Spices: Cinnamon, dill, and basil.
- Low Carb Condiments: Mustard, hot sauce, and mayonnaise.
The following can be consumed in moderation.
- Low-Carb Fruits: Avocados, coconuts, and raspberries.
- Nuts and Seeds: Sunflower seeds, macadamia nuts, and almonds.
- Sugar-Free Sweeteners: Monk fruit and the like.
- Low-Carb Flours: Flax seed meal, coconut flour, and almond flour.
To prepare the perfect Keto diet menu/ Keto diet meal plan, you need to add meat, fats, eggs, and vegetables. When you have included the basics, you can try to experiment with different extras. However, it is not necessary to do so.
Breakfast Keto Diet Menu/ Keto Diet Meal Plan
Start the day right by eating a hearty meal. Some of the best foods that you can eat during the morning include sausages, bacon, cheese, and eggs. Make sure to add veggies to boost your nutrient intake. You can include tomatoes, spinach, and an avocado to take your meal to the next level. Finish the meal with a Keto smoothie or a tea. The Keto smoothie should consist of a mix of ingredients.
Lunch Keto Diet Menu/ Keto Diet Meal Plan
Since you are likely to be hungrier during lunch, you should not go overboard. Avoid eating a deli sandwich and go for pizza, proteins, and salads. You can even prepare your own lunch by adding vegetables, meat, and dairy. It is best that you avoid take out. It is also possible to prepare a side dish for lunch such as soup or salad.
Dinner Keto Diet Menu/ Keto Diet Meal Plan
Finally, you can spice things up for dinner. Go all the way by including your favorite protein to the meal such as fish, chicken, steak, or eggs. Each option is equally delicious and can be paired with fresh greens for the perfect balance.
Order Our Keto Diet Menu
Once you have read about the Keto diet menu, you must be wondering about getting your own Keto diet menu. This is where iKeto comes into place. As the biggest health tech firm, it is committed to making people’s lives healthier. Achieve your weight loss goals by ordering our Keto diet menu. You will find the weight loss diet plan/ Keto diet meal plan to be just what you need.
Get a Keto diet plan tailor-made for your unique details (physical activity, food restrictions, health goals, height, and weight). We use an algorithm for generating the ultimate recipes based on your goals, preferences, and needs. The personalized meal plan offers a roadmap which you can follow for taking control of your nutrition. The best thing about the Keto diet menu is that it is easy to follow and comes with the best cooking instructions.