The keto diet plan is a low-carb, high-fat diet plan that offers many health benefits. In fact, many studies show that this type of diet can help you lose weight and improve your health.
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
What is a keto diet?
The ketogenic diet is a very low carb, high-fat diet that shares many similarities with the Atkins and low carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.
Keto diets can help you lose weight
A ketogenic diet is an effective way to lose weight and lower risk factors for disease.
In fact, research shows that the ketogenic diet may be as effective for weight loss as a low-fat diet.
What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake.
Foods to avoid
Any food that’s high in carbs should be limited.
Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:
- sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- grains or starches: wheat-based products, rice, pasta, cereal, etc.
- fruit: all fruit, except small portions of berries like strawberries
- beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- low fat or diet products: low-fat mayonnaise, salad dressings, and condiments
- some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- unhealthy fats: processed vegetable oils, mayonnaise, etc.
- alcohol: beer, wine, liquor, mixed drinks
- sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
Foods to eat
You should base the majority of your meals around these foods:
- meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- fatty fish: salmon, trout, tuna, and mackerel
- eggs: pastured or omega-3 whole eggs
- butter and cream: grass-fed butter and heavy cream
- cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- healthy oils: extra virgin olive oil, coconut oil, and avocado oil
- avocados: whole avocados or freshly made guacamole
- low carb veggies: green veggies, tomatoes, onions, peppers, etc.
- condiments: salt, pepper, herbs, and spices
It’s best to base your diet mostly on whole, single-ingredient foods.
A sample keto meal plan for 1 week
To help get you started, here’s a sample ketogenic diet meal plan for one week:
- breakfast: veggie and egg muffins with tomatoes
- lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
- dinner: salmon with asparagus cooked in butter
- breakfast: egg, tomato, basil, and spinach omelet
- lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
- dinner: cheese-shell tacos with salsa
- breakfast: nut milk chia pudding topped with coconut and blackberries
- lunch: avocado shrimp salad
- dinner: pork chops with Parmesan cheese, broccoli, and salad
- breakfast: omelet with avocado, salsa, peppers, onion, and spices
- lunch: a handful of nuts and celery sticks with guacamole and salsa
- dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
- breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
- lunch: ground beef lettuce wrap tacos with sliced bell peppers
- dinner: loaded cauliflower and mixed veggies
- breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms
- lunch: Zucchini and beet “noodle” salad
- dinner: white fish cooked in coconut oil with kale and toasted pine nuts
- breakfast: fried eggs with and mushrooms
- lunch: low carb sesame chicken and broccoli
- dinner: spaghetti squash Bolognese
Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.
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A 40-year-old Sarah Donovan burned away 22 pounds in just 13 days with this strange “carb-pairing” trick, without exercise or starving.