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What is The Keto Diet?
The Ketogenic Diet. If you have yet to hear about the keto diet, keep scrolling to learn about keto diet meal plans. The ketogenic diet has hooked millions while slowly becoming one of the most popular diet plans. Since the 1920s, the ketogenic diet has been followed by many people, and it only continues to rise.
Statistica reports, “The global interest in the ketogenic diet is expected to continue growing, with the market reaching over 15 billion U.S. dollars by 2027.” This article will give a detailed overview if the ketogenic diet including all the pros and cons as well as what foods to eat while following the diet.
What are the basic rules of the keto diet?
This particular healthy meal plan encourages consuming foods high in fat but low in carbohydrates. Healthline explains, “It involves drastically reducing carbohydrate intake and replacing it with fat. This carb reduction puts your body into a metabolic state called Ketosis.”
A high-fat, low-carb diet is meant to drive your body to burn fat for energy. When the body is depleted of carbohydrates (one of the main rules in following this diet plan), it burns stored fat for energy. This results in weight loss, more controlled insulin regulation, and other health benefits.
There are also different keto diet methods. While these different ketogenic dieting versions vary, one thing remains consistent: limit carbohydrate intake.
nutritional rules For the keto diet:
60-80% fat per day
10-30% protein per day
5-10% carbohydrates per day
Different Keto Diet Types Include:
Traditional Ketogenic Diet
Targeted Ketogenic Diet
Standard Ketogenic Diet
What Is Ketosis?
It's essential to understand the reasoning behind dieting. The ketogenic diet focuses on encouraging your body to enter a state of ketosis. When your body enters this metabolic state called ketosis, it burns stored body fat to use as energy. In summary, ketosis is when your body breaks down fats to use as energy. Your body should begin to lose weight with time while in Ketosis if you follow a ketogenic diet. WebMD says, "Ketosis is a process that happens when your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes ketones, which it can use for fuel."
Is The Keto Diet Safe?
This diet trend may seem new, but the ketogenic diet has existed since the early 20th century. This way of eating started to come back in the 90s. Even some celebrities like Katie Couric, Halle Berry, Gwyneth Paltrow, and more have found success with this diet plan. Despite its challenging nature, the ketogenic diet has been proven to help its followers achieve desired health and nutrition goals. However, this trendy diet plan may not be safe for everyone. People with certain medical conditions like kidney, gallbladder, thyroid, or pancreas problems should talk to a healthcare professional before going on this diet plan.
What Is Ketosis?
It's essential to understand the reasoning behind dieting. The ketogenic diet focuses on encouraging your body to enter a state of ketosis. When your body enters this metabolic state called ketosis, it burns stored body fat to use as energy. In summary, ketosis is when your body breaks down fats to use as energy. Your body should begin to lose weight with time while in Ketosis if you follow a ketogenic diet. WebMD says, "Ketosis is a process that happens when your body doesn't have enough carbohydrates to burn for energy. Instead, it burns fat and makes ketones, which it can use for fuel."
Is The Keto Diet Safe?
This diet trend may seem new, but the ketogenic diet has existed since the early 20th century. This way of eating started to come back in the 90s. Even some celebrities like Katie Couric, Halle Berry, Gwyneth Paltrow, and more have found success with this diet plan. Despite its challenging nature, the ketogenic diet has been proven to help its followers achieve desired health and nutrition goals. However, this trendy diet plan may not be safe for everyone. People with certain medical conditions like kidney, gallbladder, thyroid, or pancreas problems should talk to a healthcare professional before going on this diet plan.
What are the pros and cons of the keto diet?
When the plan is followed correctly, most people on the keto diet find success with weight loss, blood sugar control, and overall improved health. Despite being difficult to sustain, the keto diet plan is popular among bodybuilders, families, and healthcare workers. Even though a keto diet plan is successful for most, some experience the opposite. Adverse side effects are commonly seen in the beginning when your body gets used to the nutrition change.
What are the pros and cons of the keto diet?
When this easy meal plan is followed correctly, most people on the keto diet find success with weight loss, blood sugar control, and overall improved health. Despite being difficult to sustain, the keto diet plan is popular among bodybuilders, families, and healthcare workers. Even though a keto diet plan is successful for most, some experience the opposite. Adverse side effects are commonly seen in the beginning when your body gets used to the nutrition change.
Pros of the keto diet:
health benefits
increased muscle mass
improved mood
high fat diet
successful weight loss
Cons of the keto diet:
short time
nutrient deficiency
difficult to maintain
health complications
ketosis
What are the common side effects of the keto diet?
According to Healthlink, some side effects can include:
- keto flu
- digestive complications
- kidney issues
- nutritional insufficiencies
- low blood sugar
- increased risk of chronic disease
- decreased bone health
Others include intolerance to exercise, dizziness, difficulty sleeping, and headache. These minor complications usually resolve within weeks.
Keto Meal Plan Foods
Foods you Can't eat on a keto meal plan
- Most grains
- The majority of fruits
- ALL starches
- Beans + legumes
- Low-fat dairy
- Real sugar
- Sweeteners
- Candies
- Alcohol
- Soda
- Fruit beverages
- Condiments
Foods you can eat on a keto meal plan
- Plenty of meat
- Fresh seafood
- Healthy fats
- Most oils
- Dairy
- Some seeds
- Some nuts
- Some vegetables
- Some fruits
- Some Sweeteners
- Spices
- Herbs
Foods Not on the keto Diet
- Most grains
- The majority of fruits
- ALL starches
- Beans + legumes
- Low-fat dairy
- Real sugar
- Sweeteners
- Candies
- Alcohol
- Soda
- Fruit beverages
- Condiments
Foods Allowed on keto Diet
- Plenty of meat
- Fresh seafood
- Healthy fats
- Most oils
- Dairy
- Some seeds
- Some nuts
- Some vegetables
- Some fruits
- Some Sweeteners
- Spices
- Herbs
Food You Can't eat on keto Diet
- Most grains
- The majority of fruits
- ALL starches
- Beans + legumes
- Low-fat dairy
- Real sugar
- Sweeteners
- Candies
- Alcohol
- Soda
- Fruit beverages
- Condiments
Foods you can eat on keto Diet
- Plenty of meat
- Fresh seafood
- Healthy fats
- Most oils
- Dairy
- Some seeds
- Some nuts
- Some vegetables
- Some fruits
- Some Sweeteners
- Spices
- Herbs
Vegetables
Even though some vegetables are not part of the keto diet meal plan, you can enjoy a few low-carb veggies. Some keto-approved veggies include bell peppers, broccoli, cauliflower, spinach, green beans, onions, mushrooms, and cabbage. Keto-approved vegetables are lower in carbs than starchier veggies, like potatoes. They also have tons of fiber to keep your belly happy throughout the day.
Nuts + Seeds
High in fat and oil, seeds and nuts are a perfect way to get protein and healthy fat. They offer healthy monounsaturated and polyunsaturated fats to keep you full longer. Nuts acceptable to eat include almonds, walnuts, macadamia nuts, and pecans. Seeds good to eat include pumpkin, sesame, and flaxseeds.
Oils + Fats
Fat intake is critical with keto dieting, and there are a few oils you will often be using. Olive oil is an excellent ingredient for cooking, marinating, and dressing. It offers a balance between fats you will consume in other food sources. It has also been shown to lower the risk of heart disease. "Consuming more than 7 grams (>1/2 tablespoon) of olive oil per day is associated with lower risk of cardiovascular disease mortality, cancer mortality, neurodegenerative disease mortality, and respiratory disease mortality..." according to American College of Cardiology.
Fruits + Sweeteners
Berries are a popular staple when keto dieting since they're one of the few fruits you can enjoy. Like vegetables, they are high in fiber, minerals, and vitamins. Avocados and tomatoes are other fruits acceptable on this healthy diet meal plan. Sweeteners on a ketogenic diet include monk fruit, stevia, xylitol, and sucralose. Though acceptable to consume, sweeteners should be used in moderation.
Fresh Seafood
Most seafood is also low in carbohydrates, making it a great option for keto foods. Most are also rich in vitamins and minerals, like omega-3 fatty acids, b vitamins, and protein. Some seafood options recommended on keto are shellfish, salmon, tuna, and sardines.
meats
Plenty of meat and poultry is encouraged to consume while eating keto. Meat is naturally carbohydrate-deficient, making it an excellent option for a diet requiring low-carb intake. Good Housekeeping states, "Naturally devoid of all carbohydrates, all kinds of meat and poultry are used in keto diet plans — including fatty cuts of beef and pork, which are rich in a suite of minerals and B vitamins." Meats you can eat include beef, poultry, fish, pork, and shellfish. If you hope to follow a vegan keto diet plan, consider soybeans a rich protein source.
Dairy
This food group is significant in keto. Cheese is often included in keto recipes as it's naturally low in carbs, high in fat, and super flavorful. Eggs are another great source of fat and protein. This popular keto breakfast food also offers calcium, minerals, and antioxidants.
What does a keto meal plan look like?
Despite being known as difficult to maintain, this flavorful and easy meal plan shows promising results and has gained popularity over the years. Between family obligations, detailed shopping lists, crazy schedules, and more, you may think there is no time to begin this diet plan.
Luckily, there are helpful keto diet resources you can use. For example, a meal planning service may offer a free 7 day keto meal plan pdf, meal planning app, or weekly meal plan templates like this one.
The keto diet plan should start with assessing your eating patterns, food preferences, and fitness/nutritional goals. Other things to consider are budget, time, and flexibility. Considering that following this diet plan entails effort, using a meal prep service to help will increase your chances of success. You will also be more likely to stick to the program.
An Easy Keto Meal Plan Example
5 Steps To starting the keto diet meal plan
Step 1:
determine your food + fitness goals
Step 2:
clear out your pantry and fridge
Step 3:
use a meal planning service for guidance
Step 4:
organize your meals
Step 5:
stick to your weekly meal plans
Once you figure out what you want to achieve, formulate a plan and stick with it. Remember to enjoy the process by including you family and other loved ones. Stay organized with meal plan templates, quick meal plan ideas, and other keto diet meal plan resources with eMeals.
Also, use our free meal planning template to jot down notes, recipes, and meals for the week. This will help keep track of your weekly eating plans. Toss any high-carb items that are not keto-approved. Replace them with healthy keto options like seeds, dairy, veggies, and meat.
If your days are busy and chaotic, using a meal prep company will help save time, money, and stress. Find one that has a keto meal plan and consult with a nutritionist.
Printable 7 day Keto Meal Plan PDF
FREE 7 day Keto Meal Plan PDF
A complete 7-day Keto Meal Planner PDF with breakfast, lunch, and dinner recipes. 3 bonus cocktail and dessert recipes included
9 tips to consider when starting the keto diet meal plan
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Learn what you can and cannot eat – low-carb and high-fat foods
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Learn to love fat – think healthy fats like peanut butter and olive oil)
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Accept that you will cook more – processed food are a big no-no in this diet
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Discuss diet changes with your loved ones – make sure everyone is on board
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Learn possible side effects – like nausea, insomnia, and more
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Consult your doctor – always an essential step before starting a new diet plan
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Find a meal planning service for help – especially with a busy schedule
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discuss this with your family
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Set your goals – it’s time to start!
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FREE Printable Meal Planner Template
NEW Printable Weekly Meal Plan Template
Taking the time out of your weekly schedule to plan meals can be helpful yet time-consuming. With this custom meal plan template from eMeals meal plan service, you can set yourself up for success with this meal plan sheet! It comes in a convenient meal plan PDF for you to use as often as you need. This weekly meal plan printable will help you plan dinners without hours of research or second-guessing what you will eat. Our dinner planner offers an organized table, making meal prep and dinnertime easier. Planning delicious meals couldn’t get any simpler.
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