Keto Diet Chart For Weight Loss – A keto diet plan is your key to success on the ketogenic diet. Knowing which foods to eat (and which to avoid), meal prep, and following ketogenic guidelines will help you reach your goals and stay in ketosis.
This guide provides a sample one-week keto meal plan — perfect for your first week on keto. Feel free to follow it to the letter or combine it with your individual goals.
Keto Diet Chart For Weight Loss
Before you jump into the diet, review how to count your macros and which foods are keto-friendly. This will set you up for success after your first week on the keto diet.
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Why do you want to start a ketogenic diet and follow a keto diet plan? Do you want to finally lose that stubborn extra weight you’ve been carrying around? Do you want better mental clarity and more energy? Or will you use the ketogenic diet for specific health benefits, such as lowering your blood sugar, blood pressure, or reducing the risk of type 2 diabetes?
Your keto approach will vary based on your individual goals. Below are a few common keto goals, and the type of keto diet best for achieving each.
The standard ketogenic diet (SKD) is the most common keto diet, and the most recommended for beginners. Those who follow SKD usually want to achieve weight loss or fat loss. You may also notice improvement in certain symptoms related to depression and mental health, inflammation, and cholesterol levels.
The target ketogenic diet (TKD) is ideal for maintaining exercise performance, so it is best for athletes or those who maintain a high level of activity. How does this work? TKD allows glycogen resynthesis without disrupting long-term ketosis.
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The cyclical ketogenic diet (CKD) involves alternating days of strict keto and high-carb diets. For example, a week in CKD would involve eating 20-50 grams of carbs for five days in a row, then a high-carb diet (over 100 grams per day) for two days.
Athletes following a high intensity, high volume training program may be best suited for this approach. The goal of CKD is to completely deplete muscle glycogen between carb loads while TKD has the goal of maintaining muscle glycogen at a moderate level.
If you lift four or more times a week, you may need more protein in your keto diet. While the standard ketogenic diet usually limits protein intake to 20% of total calories, the high-protein ketogenic diet (HPKD) allows for 35% of total calories from protein.
Macronutrient ratios are very important on the ketogenic diet. You’ll eat more healthy fats and protein, while your total carb count will be kept low. The general proportions of a low-carb, high-fat diet usually look like this (for simplicity, the following percentages are based on a typical ketogenic diet):
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Start by using our keto macro calculator here to help you decide what and how much of each category you should eat based on your specific body composition and lifestyle.
You will have a rough estimate of how many grams of fat, protein and carbs your meals need to cover in one day.
Now that you’ve calculated your macros, pick one day each week to sit down and create your keto meal plan for the next seven days.
Your first week of the keto diet is covered below, but after that you’ll want to check out the recipes on the Perfect Keto website and add them to your collection so you’re never bored.
Days Keto Diet Meal Plan For Weight Loss
If you find a recipe without much calculation, you can enter the ingredients into a food app like KetoDietApp or MyFitnessPal to get the macro and calorie count of any food without any complicated math equation.
If you come across other recipes you’d like to use, follow the keto diet cheat sheet at the end of this guide or use the keto diet list to come up with your own keto diet plan. Before you go grocery shopping, consider downloading the Perfect Keto grocery list.
Once your meals are planned, make a shopping list of the ingredients you will need for each meal and head out to the grocery store.
You will probably want to prepare and cook most of your meals on your day off and store them for easy grab and go during the week. Consider what best suits your schedule and lifestyle. That’s the easiest way to stick to it.
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Making any new change can seem daunting, but having a plan in place will set you up for success. View recipes for breakfast, lunch and dinner, snacks and desserts on this site, or download the Perfect Keto ebook.
The macros example is set for someone who eats 1,600 calories a day and sticks to 100 grams or less of protein, 25 grams or less of carbs, and 125 grams of fat.
Feel free to mix and match foods from different days and adjust your daily macros based on how your body feels. For the recipes below, eat one meal unless otherwise noted.
4 oz grilled ribeye steak, 2 tbsp grass-fed butter, and 2 cups leafy greens mixed with 1 tbsp avocado oil
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Avoid unhealthy fats like seed oil and vegetable oil, which can go rancid when heated. Unhealthy fats and oils to avoid on keto include canola oil, soybean oil, corn oil, and grape seed oil. You should also avoid reduced-fat or whole-grain dairy products because they can contain carbohydrates and sugar.
Avoid processed meats (salami, hot dogs, and charcuterie) that contain questionable ingredients, sauces, or added sugar. This can unknowingly increase your carb and sugar intake and hinder your efforts. Always buy the highest quality meat you can reasonably afford.
Avoid carb and starchy vegetables, also known as tubers. These are usually root vegetables that are grown underground, such as carrots, white potatoes, sweet potatoes, and parsnips.
Reduce the amount of fruits you eat as they contain sugar. Fruits can be eaten fresh or frozen. If you do eat fruit, choose low-sugar options including:
Keto Diet Plan Benefits And Meal Plan
Most fruits, except those listed above, should be completely eliminated because of the amount of sugar and carbohydrates. Apples, pineapple, watermelon, mango, oranges and many other fruits should be avoided. Dried fruits and fruit juice are also not allowed on keto.
Many dairy products get the green light on the keto diet, in a few cases. Choose full-fat dairy products (low-fat versions remove the fat and add sugar) and preferably organic and green, if possible.
When it comes to toppings on the keto diet, homemade is always best. That way you can control the amount of sugar.
You will need to toss out most of your prepared spice mixes as many contain sugar or carbs as fillers. As long as you stick to dried herbs and spices only, you should be safe.
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Sweeteners can be tricky on keto, but they do exist. Stick to low-glycemic sweets that won’t affect your blood sugar levels, and avoid sugary alcohol. These include maltitol, dextrose, and maltodextrin.
These are the basics of your keto meal grocery list. If you want to take your fat burning to the next level, you’ll need to get on the supplement train.
Supplements can help you get into ketosis and help you reach your goals on your keto diet. However, it is important to only use safe, keto-friendly supplements.
The purpose of exogenous ketone supplements is to provide your body with additional ketones (energy). Ketone supplements can be very helpful when transitioning into a state of ketosis or entering a fasting state.
The Ultimate Keto Meal Plan
Exogenous ketones help you get back into ketosis anytime, instead of waiting for a few days. You can take them between meals for a quick ketone boost or before a workout.
MCT is short for medium-chain triglyceride. MCTs are precursors to ketones and help your body burn fat instead of carbohydrates. They are beneficial for weight loss, energy, and digestion because they can be easily used by your body for energy and don’t have to be locked up in your digestive system first.
There are over 10,000 types of protein in your body, but collagen is the most abundant. Accounting for 25-35% of your body’s total protein, it is considered the glue that holds your body together.
While most other animal protein powders contain casein and whey, which can cause inflammation and be difficult for some people to digest, the collagen protein from grass-fed beef is broken down and digested to preserve nutrients.
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For more information on collagen, see our guide to When and How to Use Keto Collagen Protein.
Since you have to cut out starchy fruits and vegetables on a keto diet, you miss out on certain vitamins, antioxidants, and nutrients.
Keto Micro Greens is the solution to getting enough nutrition from produce while staying in ketosis. Learn more about how to supplement with green powder.
Whatever your reasons for wanting to start a low-carb diet, you’re more than ready to crush your new keto lifestyle with today’s guide in your back pocket.
Personalized Keto Meal Plan Arabic
Once you’ve got your macros, it’s all about finding low-carb foods that you like to meet your goals. Use this keto meal plan to get you started and then use the keto approved meal cheat list to create your own winning meal plan.
Throw in a few supplements to improve your health and your fat burning body and you’ll be on your way
