Meal Plan For Keto Diet – Over the past few years, the ketogenic diet has become one of the most popular lifestyles for weight loss and better health around the world. If you’ve been looking for a way to start a change in your diet, this diet plan will lay the foundation for you to follow.
The keto diet plan features authentic recipes that you will be sure to enjoy. From homemade meals, to using leftovers, to cooking low-carb meals, to incorporating regular fasting – this meal plan will show you the different aspects of keto from every angle.
Meal Plan For Keto Diet
You’ll find more than 15 delicious recipes in the meal plan – breakfast, lunch, and dinner every day (unless you’re fasting) and dessert. It’s perfect for starting with seeing a little variety in the typical ketogenic diet.
Keto Diet Plan Benefits And Meal Plan
In this article, we’ll go through the basics of keto, from what it is, what you can eat, to a full 14-day plan you can follow to see what it’s all about. If you want to skip ahead, feel free to use the links below:
The keto diet is best known as a low-carb diet, where the body produces ketones in the liver to be used as energy. It is called by many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), and so on. Although some of these other “names” have different nutritional values, we will stick to the rules of keto.
When you eat something high in carbohydrates, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so it is preferred over any other energy source. Insulin is produced to process glucose in your blood, transporting it throughout the body. Since glucose is used as the main energy, your fat is not needed and therefore stored.
By reducing the intake of carbs, the body is put into a state known as ketosis. This allows your body to use the fat you eat and your own body fat to create energy called ketones. Instead of using glucose for energy, you are now using fat. While this is a basic explanation of how keto works, if you want more information please read our in-depth guide to ketosis >
Day Keto Diet Plan For Beginners With Easy Recipes
Why start a ketogenic diet plan? Some researchers swear it’s the best diet most people can eat, while others think it’s just another fad diet. While there is no one diet that is perfect for everyone or every situation, there is a lot of solid research that supports the benefits of keto. In fact, it has been found to be better than most foods in helping four people:
Eating food is not the easiest thing in the world, especially if you don’t know what to eat. Below is a quick list of what to eat and what to avoid, but if you want a more in-depth approach to all the dos and don’ts, check out our ketogenic diet food list >
You want to keep your carbohydrates limited, mostly from vegetables, nuts, and dairy. Do not eat refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or fruit. Small exceptions to this are avocados, star fruit, and berries which can be eaten in moderation.
Here is a quick video that goes over the complete 14 day keto diet plan and what to expect. The video is shortened to a few minutes, so remember that this whole keto diet is good for 2 weeks. Scroll down to learn more about it and download it to try it for yourself!
Dr. Rachel’s Guide To The Low Fodmap And Keto Diets; 5 Day Meal Plan, Recipes & More!
If you’re looking for a simple, long-term solution, Keto Academy might be right for you. Our program will allow you to create custom keto meal plans tailored specifically to your macros. This will measure over 1,300 recipes down to your specific macros and allow you to choose (or swap) recipes however you want.
It’s simple: you choose the recipes you like and they will always be made in your exact macros. No guesswork and no tracking required.
You can specify how much time you have to cook, if you want to avoid any food, and if you want to use leftovers. You get complete control over what you eat and you just need to follow the plan. If you enjoy intermittent fasting to lose weight, you can give it a boost. The shopping list is made and will adapt to any recipe you change. You can scale a meal plan for most people, too!
Calories are still something you need to consider on a ketogenic diet. While some people can get away with the “eat until you’re full” philosophy, this doesn’t work for most people. There are tons of hormonal, endocrine, and deficiency issues that we still need to consider.
Download For Free The Ultimate Keto Diet Meal Plan.
Use the keto calculator to find out how much you need to eat and adjust the plan to fit your needs. This meal plan has 1538 calories, 120g fat, 24g carbs, and 83g protein over two weeks. If this is different from your macros, consider modifying the program to suit your needs.
Increase calories. If you need to increase the fat intake in the system, add more fat, cream, cheese, or cream cheese to your recipes; or drink coffee with cream for your first meal. If you need to increase the protein, just increase the amount of lean meat in the recipe.
To reduce calories. If you need to reduce the fat of the program, remove the fat, cream, cheese, or cream cheese from the program. Similarly, if you need to reduce the protein of the program, remove the extra lean meat from the recipes.
You want to keep your cheats empty. Prepare yourself, make sure you eat what you need to fill you up, and make sure you are satisfied with what you eat. If you have to force yourself to eat something, it won’t work in the end. This is just a guide on how to eat on a ketogenic diet, so you are very welcome to change what kind of food you eat!
Freebies Including Meal Prep Guides And Diet Plans
Set a start date. Be honest with yourself and set a date that you want to start. Be sure to prepare your purchases when you first start so there are no missing ingredients or surprises. Commit to following the plan fully and stick to the first day you decide.
Reorganize your refrigerator and pantry. With temptation coming each time you open the cupboard, it can be difficult to stick to your new food choices. Ketosis is a process that occurs in your body. You just can’t eat “that” cheat. If you do, it can delay progress for up to a week before your body returns to ketosis and burns fat again.
If possible, remove any high-carb snacks and tempting items from your kitchen to stay on track. There will likely be a few keto ingredients you’ll need to purchase for the program, so be sure to read ahead and stock your refrigerator as needed.
Keto Flu is a combination of symptoms that occur when you first switch to a low-carb diet. You may experience dizziness, headaches, fatigue, stress, nausea, or fatigue for a few days after starting your keto diet. Don’t worry, this is normal and there are ways to combat it.
This Week’s Low Carb Meal Plan #ketodiet
Keto is also a diuretic and can cause dehydration. By urinating more, you will deplete both your body’s water and your electrolytes faster. Your T3 (thyroid hormone) will drop slightly, and your cortisol levels will rise. Although the keto flu affects everyone differently, you may experience some of these symptoms but you can do things to reduce the symptoms or stop them altogether.
Simply increase your water intake (or drink other keto-friendly drinks) and increase your electrolytes. You can use electrolyte supplements (the one we use) or take a multivitamin that includes potassium and magnesium. Additionally, add salt to your food (and/or water) to help.
If you want to take a closer look at the keto flu and more tips on how to fix it, check out our in-depth article here >
Not only does snacking increase the number of calories you eat per day, but it also creates insulin spikes each time you eat a small meal. It’s best to cut out all snacks when you’re on keto to see the best results. Keeping snacks small will allow your body to use your fat stores as energy and allow you to see success.
Free 50 Days Keto Meal Plan For Beginners
Finally, just do it. It’s good to read, research, and plan but at the end of the day you have to jump in and make sure you start. I wish you luck!
Our main goal here is to keep it simple in the beginning. In my eyes, simplicity is the key to a just person
