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A Keto Diet Meal Plan and Menu for a Lower Carb Lifestyle

A ketogenic diet is a high fat and low carb diet. Reducing carbs may put your body in ketosis, which causes it to use fat for energy. This may help with weight loss.

If you find yourself in a conversation about dieting or weight loss, chances are you'll hear about the ketogenic, or keto, diet. The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health.

If you've been thinking about trying the keto diet and have gotten the thumbs up from your healthcare professional, use this article to learn more about what to eat and what to limit while following a keto diet.

The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein. While you can eat some carbs, you'll need to monitor your intake.

While different versions of the keto diet exist the percentage of calories a person will consume will be approximately as follows:

• carbs: 5-10%

• fats: 70-75%

• protein: 15-20%

This carb reduction forces your body to rely on fats for its 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 alternate fuel source. Plus, keto diets reduce hunger and increase satiety, which can be helpful when trying to lose weight.

Research shows that ketogenic diets are effective at promoting weight loss though they may be no more effective than other weight-loss diets.

Ketogenic diet meal plan

Switching to a ketogenic diet may seem overwhelming, but it doesn't have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. Some online tools and calculators can be helpful.

In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake.

Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

Keto-friendly foods

When following a ketogenic diet, meals and snacks should center around the following foods:

• Eggs: pastured, organic, or conventional all work fine

• Eggs: pastured, organic, or conventional all work fine

• Poultry: chicken and turkey

• Fatty fish: salmon, herring, and mackerel

• Meat: beef, venison, pork, organ meats, and bison

• Full-fat dairy: unsweetened yogurt, butter, and cream, but check the labels as dairy does contain some carbs

• Full-fat cheese: cheddar, mozzarella, brie, goat cheese, and cream cheese

• Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds

• Nut butter: no-sugar-added peanut, almond, and cashew butters

• Oils rich in healthy fats: olive oil, avocado oil, and sesame oil

• Avocados: whole avocados can be added to almost any meal or snack

• Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers

• Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices

Foods to limit

When possible, it's best to avoid or limit foods rich in carbs while following a keto diet.

The following foods should be limited:

• Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts, and rolls

• Sweets and sugary foods: sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar

• Sweetened beverages: soda, juice, sweetened teas, and sports drinks

• Pasta: spaghetti and other noodles

• Grains and grain products: wheat, rice, oats, breakfast cereals, and tortillas

• Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin

• Beans and legumes: black beans, chickpeas, lentils, and kidney beans

• Fruit: citrus, grapes, bananas, and pineapple

• High carb sauces: barbecue sauce, ketchup, honey mustard, sugary salad dressings, and dipping sauces

• Certain alcoholic beverages: beer and sugary mixed drinks

Though carbs should be restricted, you can eat them in small amounts while monitoring your intake.

For instance, you can enjoy low glycemic fruits, such as berries, in limited amounts as long as you're maintaining a keto- friendly range of macronutrients (carbs, protein, fat).

Be sure to choose plenty of whole foods and steer clear of processed foods and trans fats when possible.

Keto-friendly beverages

Sugar can be found in a wide variety of beverages including juice, soda, iced tea, and coffee drinks. While on a ketogenic diet, you should limit or avoid high carb drinks, just like high carb foods.

Sugary beverages have also been linked to various health concerns from obesity to an increased risk of type 2 diabetes.

There are many tasty sugar-free options for those on the keto diet. Keto-friendly beverage choices include:

• Water. Water is the best choice for hydration and should be consumed throughout the day.

• Sparkling water. Sparkling water can make an excellent soda replacement.

• Unsweetened coffee. Try using heavy cream to add flavor to your cup of coffee.

• Unsweetened green tea. Green tea is delicious and may provide many health benefits.

A sample keto menu for 1 week

The following menu provides fewer than 50 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis.

This is a general, 1-week ketogenic menu that can be altered depending on individual dietary needs.

Monday

• Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens

• Dinner: pork chops with green beans sauteed in olive oil

Tuesday

• Breakfast: mushroom omelet

• Lunch: tuna salad with celery and tomato atop a bed of greens

• Dinner: roast chicken with cream sauce and sauteed broccoli

Wednesday

Breakfast: bell pepper stuffed with cheese and eggs

• Lunch: arugula salad with hard- boiled eggs, turkey, avocado, and blue cheese

• Dinner: grilled salmon with spinach sauteed in sesame oil

Thursday

• Breakfast: full-fat yogurt topped with Keto granola

• Lunch: steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa

Friday

• Breakfast: baked avocado egg boats

• Lunch: Caesar salad with chicken

• Dinner: pork chops with vegetables

Saturday

• Breakfast: cauliflower toast topped with cheese and avocado

• Lunch: bunless salmon burgers topped with pesto

Ketogenic snack options

Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.

Here are some excellent, keto-friendly snack options:

• almonds and cheddar cheese

• half an avocado stuffed with chicken salad

• guacamole with low carb veggies

• trail mix made with unsweetened coconut, nuts, and seeds

A simple ketogenic shopping list

A well-rounded ketogenic diet should include lots of fresh produce, healthy fats, and proteins.

Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.