How To Keto Diet For Weight Loss – A keto meal plan is your key to success on the ketogenic diet. Knowing which foods to eat (and which not), meal preparation, and following ketogenic guidelines will help you reach your macro goals and stay in ketosis.
This guide offers a sample one-week keto meal plan—perfect for your first week on keto. Feel free to follow it to the letter or tailor it to your personal goals.
How To Keto Diet For Weight Loss
Before you start eating, review how to calculate your macros and which foods are keto-friendly. This will set you up for success after your initial weeks on the keto diet.
What Is The Best Diet To Lose Weight?
Why do you want to start a ketogenic diet and follow a keto diet plan? Do you want to finally shed that stubborn extra body weight that you’ve been lugging around? Are you looking for better mental clarity and more energy? Or will you be using the ketogenic diet for more specific health benefits, such as lowering your blood sugar, blood pressure, or reducing your risk of type 2 diabetes?
Your approach to keto will differ based on your personal goals. Below are some common keto objectives, and the keto diet type best suited to accomplish each.
The Standard Ketogenic Diet (SKD) is the most common approach to keto, and the one most recommended for beginners. Those following the SKD are usually looking for weight loss or fat reduction. You may be looking to improve some symptoms related to depression and mental health, inflammation, and cholesterol levels.
The targeted ketogenic diet (TKD) is ideal for maintaining exercise performance, and is therefore best for athletes or those maintaining a high activity level. How does this work? TKD allows for glycogen resynthesis without disrupting ketosis for extended periods of time.
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The cyclical ketogenic diet (CKD) involves alternating days of strict keto and high-carb consumption. For example, a week on CKD would involve eating 20–50 grams of carbs for five consecutive days, then a high-carb diet (more than 100 grams per day) for two days.
Athletes following a high intensity, high volume training program would be best suited for this approach. CKD aims to completely deplete muscle glycogen between carb loads while TKD aims to maintain muscle glycogen at moderate levels.
If you lift weights four times or more per week, you may need more protein in your keto meal plan. While the standard ketogenic diet typically limits protein intake to 20% of total calories, the high-protein ketogenic diet (HPKD) allows 35% of total calories to come from protein.
Macronutrient ratios are very important in a ketogenic diet. You’ll eat plenty of healthy fats and protein, while keeping your total carb intake to a minimum. Macro ratios on a low-carb, high-fat diet typically look like this (for the sake of simplicity, the following percentages are based on the standard ketogenic diet approach):
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Get started by using our keto macro calculator here to help you determine what and how much to eat in each category based on your specific body composition and lifestyle.
You’ll have a rough estimate of how many grams of fat, protein, and carbs your meals need over the course of a day.
Now that you’ve calculated your macros, choose one day each week to sit down and create your keto meal plan for the next seven days.
Below are your first weeks on the keto diet, but after that you’ll want to check out the recipes on the Perfect Keto website and add them to your repertoire so you’re never bored.
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If you stumble upon a recipe without a macro count, you can enter the ingredients into a diet app like KetoDietApp or MyFitnessPal to get the macros and calorie count of any food without complicated math equations.
If you’d like to use other recipes, follow the keto diet cheat sheet at the end of this guide or use the keto diet foods list to map out your keto meal plan. Before you go grocery shopping, consider downloading The Perfect Keto Grocery List.
Once you have your meal planned, make a shopping list with the ingredients needed for each meal and head to the store.
You may want to prepare and cook most of your meals on the day of the holiday and store them for easy carry during the week. Consider what best fits your schedule and lifestyle. This is the easiest way to stick to it.
How To Use The Ketogenic Diet For Weight Loss
Making any new change can seem overwhelming, but having a plan will set you up for success. View recipes for breakfast, lunch and dinner, snacks and desserts on this site, or download The Perfect Keto Recipe eBook.
The example macros are set for a person who is eating 1,600 calories per day and consuming 100 grams or less of protein, 25 grams or less of carbs and about 125 grams of fat.
Feel free to mix and match meals from different days and adjust your daily macros according to how your body feels. In the recipes below, use one serving unless otherwise noted.
4 oz grilled ribeye steak, 2 Tbsp grass-fed butter, and 2 cups mixed leafy greens with 1 Tbsp avocado oil
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Avoid unhealthy fats such as seed oils and vegetable oils, which can go rancid when heated. Unhealthy fats and oils to avoid on keto include canola oil, soybean oil, corn oil and grapeseed oil. You should also avoid low-fat or grain-filled dairy products because they can have added carbs and sugar.
Stay away from processed meats (salami, hot dogs, and charcuterie) that contain questionable ingredients, sauces, or added sugars. These can inadvertently increase your carb and sugar intake and derail your efforts. Always buy the highest quality meat you can reasonably afford.
Avoid high-carb and starchy vegetables, also known as tubers. These are usually root vegetables grown underground, such as carrots, white potatoes, sweet potatoes, and parsnips.
Limit the number of fruits you eat because they contain sugar. Fruits can be consumed both fresh or frozen. When you do eat fruit, choose low-sugar options, including:
How To Get Started With The Ketogenic Diet
Most fruits, unless listed above, should be completely eliminated due to their high amounts of sugar and carbohydrates. Apples, pineapples, watermelon, mangoes, oranges, and most other fruits should be avoided. Dried fruits and fruit juices are also not allowed on keto.
Most dairy products get the green light on the keto diet plan under certain conditions. Opt for full-fat dairy products (low-fat versions remove the fat and added sugar) and preferably organic and raw, if possible.
When it comes to toppings on the keto diet, homemade is always best. This way you can control the sugar count.
You’ll need to toss most of your prepared spice mixes because many contain sugar or carbs as fillers. As long as you stick to only dried herbs and spices, you’ll be safe.
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Sweeteners can be tricky on keto, but they do exist. Stick to low-glycemic sweeteners that won’t affect your blood sugar levels, and avoid sugar alcohols. These include maltitol, dextrose, and maltodextrin.
These are the basics of your keto meal plan grocery list. If you want to take your fat burning to the next level, you need to get on board the supplement train.
Supplements can help you get into ketosis and help you reach your keto meal plan goals. However, it’s important to only use safe, keto-friendly supplements.
The purpose of exogenous ketone supplements is to provide additional ketones (energy) to your body. Ketone supplements can be a great help when you are entering a state of ketosis or a fasting state.
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Exogenous ketones help you get back into ketosis in no time, rather than having to wait a few days. You can take them between meals for a quick punch of ketones or before a workout.
MCT is short for medium-chain triglyceride. MCTs are precursors to ketones and help your body burn fat instead of burning carbs. They are beneficial for weight loss, energy and digestion because they can be easily used by your body for energy and they don’t have to be shuttled around your digestive tract first.
There are over 10,000 types of proteins in your body, yet collagen is the most abundant. Accounting for 25-35% of all your body’s protein, it’s considered the glue that holds your body together.
While most other animal-based protein powders contain casein and whey, which can be inflammatory and hard to digest for some people, collagen protein from grass-fed beef is made less and slower to preserve nutrition.
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For more information on collagen, check out our guide on When and How to Use Keto Collagen Protein.
Since you have to cut out many starchy fruits and vegetables when you’re on keto, you miss out on some vitamins, antioxidants and nutrients.
Keto Micro Greens is the solution to getting enough nutrition from produce while staying in ketosis. Learn more about supplementing with Greens Powder.
Whatever your reasons for starting a low-carb diet, you’re ready to crush your new keto life with today’s guide in your back pocket.
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Once you figure out your macros, it’s all about finding low-carb foods to meet your goals. Use this keto meal plan to get started and then use the cheat list of approved keto foods to create your own winning meal plan.
Toss in some supplements to boost your health and your body’s fat-burning ability and you’ll be well on your way.
