If you’re in a fitness or weight-loss debate, you’ve already heard about the keto or just ketogenic diet. This is because the ketogenic diet is now one of the most common ways for people worldwide to lose weight and boost their fitness. Strict adherence to this low-carb and high-fat regimen has been shown in studies to support fat loss and boost such disorders as stage 2 diabetes and neurological damage. This post outlines what to consume and what to stop when on a ketogenic diet and includes recommended keto diet meal plan and menu to get started with.
What Is A Ketogenic Meal?
Fiber is found in plants and is essential to use in a ketogenic diet as it preserves intestinal bacteria, increases digestion, and prevents constipation. In the ketogenic diet, fats account for the bulk of daily calories, with proteins accounting for a smaller portion. The keto diet includes a lot of meat, seafood, poultry, and dairy. So, when the body cannot depend on carbs for nutrition, it must lose calories as food by burning fat. This causes an accumulation of acids known as ketones. This causes the body to enter a state of ketosis.
As per a 2012 study, a ketogenic diet can decrease fat mass, waist size and increasing insulin levels. In addition, a 2012 review of almost 22 studies found that a low carb diet, like the ketogenic diet, can reduce some of the key risk factors for cardiac diseases, such as hypertension, reduced lipoprotein cholesterol, as well as triglyceride levels. Many individuals adhere to a ketogenic diet for a fixed period before modifying their diet to incorporate more carbs and less fat.
An Easy-to-Follow Food Guide
If you are ready for a diet regimen, follow the keto diet for fat loss to get the desired results.
Protein
Since Ketogenic diets are low in protein and high in fat, they can be eaten in moderation.
- A completely Grass-fed beef
- Fish, particularly fatty fish such as salmon
- Only Dark meat chicken
Occasionally
Reduced-fat proteins, such as boneless chicken breast or shrimp. All of those are nice to have in your ketogenic diet, but instead of consuming them dry, put a sauce or spice on top for extra fat.
Fat and Oil
Liberally
- Avocado oil
- Extra virgin olive oil
- Coconut oil
- Heavy cream and butter
On occasion, Reduce the intake of such oils, which should be simple if you skip processed goods, where they are often present.
- Sunflower seed oil
- Safflower oil
- Corn oil
Fruits and Vegetables
Liberally
- Leafy greens such as broccoli and spinach
- Celery \Asparagus
There are sometimes excellent options, but you must keep track of the carbohydrates.
- Spaghetti squash
- Leeks
Seeds and Nuts
Liberally
- Almonds and walnuts
- Chia or flaxseed seeds
Occasionally
- Nut butter that hasn’t been sweetened
- Pistachios and cashews
Drinks
Liberally
- Almond milk and water
- Simple tea with bone broth
Occasionally
- Black coffee (watch caffeine intake)
- Carbonated water that hasn’t been sweetened
- Soda (diet)
- Drinks that have no calories
- Eggplant
