The ketogenic diet, also referred to as the keto diet, follows a pattern of low carbohydrate intake and high amount of fat intake dieting process.
Many studies have shown that maintaining a keto diet has plenty of health benefits. Eating in this manner can help people lose weight and improve their overall health.
So, if you are looking for a good diet plan to follow, take a look through our keto meal diet plans and get started today!
What is Keto Diet?
The ketogenic diet is a low-carb and high-fat diet that is similar to other low-carb diets in many ways.
All these diets usually have a pattern that helps you reduce your carbohydrate intake to 20-40 grams per day and increase the intake of fat-rich and protein-rich foods such as healthy fats, meat, eggs, and various fish.
The ketogenic diet comes in a variety of ways. Among them, the cyclical keto diet, high-protein keto diet, and concentrated keto diet are the most common.
The cyclical ketogenic diet maintains five days of strict keto diet meals followed by two days of normal carbohydrate-heavy meals. On the other hand, you are allowed to have a little number of carbohydrates with all your meals on a concentrated ketogenic diet.
A high-protein ketogenic diet includes far more protein-rich meals than other keto diet plans. Before you start your keto diet plan, it’s important to consider which plan will suit your lifestyle best.
How Keto Diet Plans Help in Weight Loss
No matter what type of keto diet you decide to follow, it will drastically reduce your carbohydrate intake. As a result of the reduced carb intake, your body will enter ketosis which is a form of metabolic state. When you go into ketosis, your body starts burning fat to produce energy instead of carbohydrates.
This process helps you to lose weight. How will you know that ketosis has started? If you have a dry mouth with increased thirst and low hunger, you’ve entered a ketosis state. Ketogenic diets can lower blood sugar and insulin levels dramatically which offers many health benefits in addition to weight loss.
Benefits of Keto Diet Plans
If you are struggling with losing the extra pounds, you should definitely try keto diet plans. Long-term weight loss can be achieved by carefully arranging your meals that contain very few carbs.
What’s more, excess fat is connected to type 2 diabetes and other metabolic diseases, so when you burn fat for energy with keto meals, it helps your overall health.
Following a ketogenic diet has a slew of other health benefits too. Studies show that a keto diet helps people with neurological disorders such as epilepsy. Following this diet can also help those with coronary artery disease and high cholesterol levels.
Some Benefits of The Keto Diet:
- Promotes weight loss
- Helps to control type 2 diabetes
- Lowers the chances of metabolic diseases
- Can help with epilepsy and other neurological disorders
- People with coronary artery disease can benefit from the Keto diet
- Controls cholesterol levels
Best Food Items for a Healthy Keto Meal
Certain food items are recommended for keto meal diet plans. Here’s a list of foods that you can include in your meals when you follow a keto diet.
You can enjoy red meat or chicken, but keep in mind that red meat is unhealthy for your body if consumed in excess. Meat contains no carbs and they are a great source of protein, which is great to maintain muscle mass.
All fish is acceptable on the keto diet. However, salmon and tuna are particularly high in omega-3 fats, which have been associated with lower insulin levels in people who are overweight. Shellfish are also keto-friendly but the carb count in shellfish varies by type, so it’s important to carefully track these carbs.
3. Cream and Cheese
The cream is very low in carbs and high in fat, making it ideal for keto. Cheese is also low in carbs and high in fat, making it a great fit for your meals. All types of cheese are high in saturated fat (good fat) and it also contains CLA, which has been linked to fat loss and improvements in health.
4. Seeds and Nuts
Eating seeds and nuts like almonds and walnuts can help you regulate your appetite because they are high in fiber, which help you feel fuller. This naturally lowers your food intake.
Eggs are a high-protein food. If you’re on a keto diet, try to eat boiled eggs every day. Each large egg contains less than one gram of carbs and more than six grams of protein, which makes it ideal for keto meals. In addition, eggs can provide a feeling of fullness that will stop you from eating too much. It’s important to eat whole eggs rather than egg whites since most of the nutrients of an egg are concentrated in the yolk.
In the keto diet, only low-carb veggies are permitted. Green veggies such as tomatoes and cucumbers are all beneficial to your health. You can season your food with spices and herbs, and use healthy oils like extra virgin olive oil to make a healthy meal.
What’s Not Allowed & How To Start Keto Diet Plan?
Soft beverages, candy bars, and other sugary fast food items are not allowed in the ketogenic diet plans. Fruits, which contain sugar and carbohydrates, should also be avoided. Grains and root vegetables can only be consumed in moderation.
For best outcomes, don’t drink alcohol while on a keto diet.
When you decide to follow this strict keto diet plan, you should consult with a dietitian first.
They know how the keto diet works and will guide you to achieve your weight loss goals safely.
Our keto meal diet plans are carefully arranged so that there is no lack of nutritious food in your meals. We strongly encourage you to drink plenty of water during the diet process.
Everyday Keto Meal Diet Plans
You need to find the right proportion and balance of macronutrients in your meals to remain healthy during the keto diet.
It’s not ok to feel hungry after a meal because that means you didn’t receive the necessary nutrients. When followed correctly, a keto-based meal will keep you healthy and strong during the dieting plan.
Check out our keto meal diet plans to have delicious, healthy meals without breaking your carb intake level.