Keto Diet Plan To Lose Weight Fast – A keto meal plan is the 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 macro goals and stay in ketosis.
This app picks a one week KETO meal plan – perfect for your first week on Keto. Follow it to the letter or adapt it to your personal goals.
Keto Diet Plan To Lose Weight Fast
Check out how to count your macros before eating and which foods are keto-friendly. This will set you up for success after your first week on the keto diet.
Keto Diet And Recipes For Rapid Weight Loss, Beginners
Why do you want to start a ketogenic diet and follow a keto meal plan? Do you want to finally get rid of those stubborn extra pounds? Are you looking for better mental clarity and more energy? Or do you use the ketogenic diet to get more health benefits, like lowering your blood sugar, blood pressure, or risk of type 2 diabetes?
Your approach to keto will differ based on your personal goals. Below are a few common keto goals and the type of keto diet best suited for each.
The Standard Ketogenic Diet (SKD) is the most common approach to keto and the most recommended for beginners. Those who follow the SKD are usually looking to lose weight or fat. You may also be looking to improve certain 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 high activity levels. How does it work? TKD allows glycogen resynthesis without interrupting ketosis for long periods of time.
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The Cyclic Ketogenic Diet (CKD) involves days of strict keto and high carb consumption. For example, with CKD, you should eat 20-50 grams of carbohydrates for five consecutive days a week, followed by a high-carb diet (over 100 grams per day) for two days.
Athletes who follow a high-intensity, high-volume training schedule are best suited for this approach. The goal of CKD is to completely destroy muscle glycogen between carbohydrate loads, while TKD has the goal of maintaining muscle glycogen at moderate levels.
If you lift four times a week or more, you may need more protein on your keto meal plan. While a standard ketogenic diet typically limits protein intake to 20% of total calories, a high-protein ketogenic diet (HPKD) allows for 35% of total calories to come from protein.
Macronutrient ratios are very important in a ketogenic diet. You’ll be eating plenty of healthy fats and protein while keeping your total carb intake to a minimum. Macro ratios on a low-carb, low-fat diet typically look like this (for simplicity, the following percentages are based on the standard ketogenic diet approach):
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Get started using our keto macro calculator here to help you determine what and how much you should be eating from each category based on your body composition and lifestyle.
Estimate how many grams of fat, protein and carbohydrates you should eat in 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 is your first week 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.
Free Keto Diet Plans
If you stumble upon a recipe without a macro count, you can enter the ingredients into a diet app like KetoDietApp or MyFitnessPal and get the macros and calories for any food without any complicated math equations.
If you come across other recipes you want to try, follow the keto diet cheat sheet at the end of this guide or use the keto diet food list to create your keto meal plan. Before you head to the grocery store, download the Perfect Keto grocery list.
Once you have your meals planned, make a shopping list of ingredients for each meal and go shopping.
You may want to prepare and cook most of your meals on the weekend and store them for easy access during the week. Consider what works best for your schedule and lifestyle. This is the easiest way to stick to it.
Indian Vegetarian Keto Diet Plan For Weight Loss ( Veg Keto Diet )
Making any new changes can seem overwhelming, but if you have a plan, you can succeed. View recipes for breakfast, lunch, and dinner, snacks, and desserts on this site, or download the Perfect Keto Recipes eBook.
Macros guidelines are set for someone who eats 1,600 calories per day and has 100 grams or less of protein, 25 grams or less of carbs, and about 125 grams of fat.
Mix and match foods from different days and adjust your daily macros based on how your body feels. In the following recipes, use one serving unless otherwise noted.
4 ounces of grilled ribeye steak, 2 tablespoons of herb oil, and 2 cups of mixed leafy greens with 1 tablespoon of avocado oil
Vegetarian Keto Diet: 80 Easy & Delicious Low Carb, High Fat Plant Based Recipes To Lose Weight Fast, Boost Energy, And Improve Mental Health. Ebook By Sandra Dalton
Avoid unhealthy fats like seed oil and vegetable oil, which can burn when heated. Bad fats to avoid on keto include canola oil, soybean oil, corn oil, and grapeseed oil. You should also avoid low-fat or whole-grain dairy products, as they may have added carbs and sugar.
Avoid processed meats (salami, hot dogs and charcuterie) with questionable ingredients, sauces or sugar. These can unknowingly increase your carb and sugar intake and derail your efforts. Always buy the highest quality meat possible.
Avoid carbohydrates and starchy vegetables. These are root vegetables that are usually grown underground, such as carrots, white potatoes, sweet potatoes, and parsnips.
Limit the amount of fruits you eat because they contain sugar. Fruits can be eaten fresh or frozen. When you do eat fruit, choose varieties with less sugar, including:
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Most fruits, unless listed above, should be completely eliminated due to their high sugar and carbohydrate content. Apples, pineapples, watermelons, mangoes, oranges and most other fruits should be avoided. Dried fruits and fruit juice are also not allowed on keto.
Most dairy products get the green light on a keto diet plan under a few conditions. If possible, choose full-fat dairy products (low-fat versions remove the fat and add sugar) and preferably organic and raw foods.
When it comes to keto diet supplements, homemade is always best. In this way, you can control the amount of sugar.
You should throw out most of your pre-made spice mixes because most of them contain fillers like sugar or carbs. Be safe if you only use dried herbs and spices.
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Sweets can be tricky on keto, but they are there. Use low-glycemic sweeteners that won’t affect 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 process to the next level, you need to get on the supplement train.
Supplements can help you get into ketosis and help you reach your goals on your keto eating plan. However, it is important to use only safe, keto-friendly supplements.
The purpose of exogenous ketone supplements is to provide your body with extra ketones (energy). Ketone supplements can help you get into a state of ketosis.
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ExoGenous Ketones will help you get into ketosis anytime instead of waiting a day or two. You can take them between meals for a quick kick of ketones or before a workout.
MCT is short for medium chain triglycerides. MCTs are precursors to ketones and help your body burn fat instead of burning carbs. They’re good for weight loss, energy, and digestion because they can be used by your body for energy and don’t have to go around your digestive system first.
There are more than 10,000 types of proteins in your body, but collagen is the most abundant. It makes up 25-35% of the protein in your body and is the glue that holds your body together.
While most animal-derived protein powders contain casein and whey, which can be inflammatory and difficult for some people to digest, grass-fed beef collagen protein is produced in small amounts and processed slowly to preserve food.
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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 some starchy fruits and vegetables while on keto, you miss out on some vitamins, antioxidants, and nutrients.
Keto Micro Greens is the solution to getting enough nutrition while in ketosis. Learn more about how to supplement with green powder.
Whatever your reasons for wanting to start a low-carb diet, you’ll be ready to rock your new keto lifestyle with today’s guide in your back pocket.
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Once you’ve determined your macros, it’s all about finding low-carb foods you like to meet your goals. Use this keto meal plan to get started, then use this cheat sheet of approved keto foods to create your own winning meal plan.
Throw in a few supplements to boost your health and fat-burning potential, and you’ll be well on your way.
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