Keto Diet Plan for High Fat Diet – Here’s What to Add to your Diet Chart

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Keto diet plan

Keto diet, also known as ketogenic diet, is the latest fad among health enthusiasts. Though there are a plethora of keto diet recipes, most people still struggle to find a keto diet plan that helps them achieve the desired weight loss and health goals. For those who are enthusiastic about following the diet, but are clueless about where to start from, the blog post is your holy grail. Read on to learn more about this amazing diet plan.

What’s in a Keto Diet Plan?

From stockpiling ingredients to monitoring nutrition intake, keto dieting requires timely planning and preparations. Failing to have a plan in place means you will  run out of ideas and get distant from health goals.

Once the keto diet plan helps induce ketosis, it gets easier to control cravings for off-limit foods. In case it doesn’t work, one can always turn to other alternative foods that do not increase carb intake.

When following keto diet, one has to stay away from grains like oats and wheat, starchy foods like potatoes, yam and legumes, as well as sugars and fruits. A keto diet plan can include  meats, leafy greens and veggies, avocados, berries, high fat diary, nuts and seeds, low carb sweeteners and a host of other fatty food ingredients.

Food to Include in Keto Diet Plan

What follows is a run down of breakfast, lunch and dinner recipes to include in keto diet plan.

Breakfast

Recipe Calories (g) Protein (g) Fat (g) Fiber (g) Net Carb (g) Total Carb (g) Prep Time Cook Time
Easy Cloud Buns 50 4.5 2.5 0 0.5 0.5 10 minutes 30 minutes
Baked Eggs in Avocado 610 20 54 13.5 4.5 18 5 minutes 15 minutes
Vanilla Protein smoothie 540 25 46 0.5 7.5 8 5 minutes 0 minutes
Bacon Breakfast Bombs 535 21 49 0 4.5 4.5 40 0
Savory Ham and Cheese Waffles 575 35 46.5 0 5 5 15 25

Lunch

Recipe Calorie (g) Protein (g) Fat (g) Fiber (g) Net Carb (g) Total Carb (g) Prep Time Cook Time
Avocado Eggs and Salami Sandwiches 490 40.5 22.5 7.5 5 12.5 10 10
Sesame Pork Lettuce Wraps 500 29 49 3 7.5 10.5 10 15
Easy Cheeseburger Salad 395 27.5 27.5 1 8 9 10 10
Mozzarella Tuna Melt 550 45 36 1 10.5 11.5 10 10
Easy Beef Curry 550 50 34 5 9 14 20 40

Dinner

Recipe Calories (g) Proteins (g) Fats (g) Fiber Net Carb (g) Total Carb (g) Prep Time Cook Time
Spring Salad with Steak & Sweet Dressing 575 41 43.5 4 2.5 6.5 10 25
Crispy Chipotle Chicken Thighs 400 51 20 1.5 1.5 3 15 15

Avocado Lime Salmon

570 36 44 8 4 12 15 15
Cheesy Single-serve Lasagna 325 29 19 1.5 8.5 10.5 15 5
Cheesy Sausage Mushroom Skillet 630 33 48 2 9 11 15 15

Note: Appropriate adjustments must be made to the quantity of foods consumed with respect to the level of daily activities as well as the exercise regimens.

The Wrap Up

The recommended carb intake for keto diet plan is 20g per day, which is 5% of the total calorie consumption. Proteins must constitute around 25% of diets, and the remaining 70% of the calorie needs are  filled by fat. Following this nutritional recommendation will keep a keto dieter fully energized throughout the day and reduce food cravings.

A Ketogenic diet does not require strict regulation of calorie intake, because most of the calories are made up of fats that are quickly burned  to release energy into the body while the body undergoes ketosis.

It is, however, advised to measure the ratio of macronutrients – protein, carbs, and fats x– consumed. Also, one should consult a dietician before starting keto dieting to ensure that a medical personnel is there to monitor the transition of the body’s metabolic process. It is also advised to check vital health stats  of the body before following a keto diet plan to ensure it does not have a negative impact on any precondition.

Click here to learn more about what is a keto diet?

Disclaimer: The content on HealthTime is for educational and informational purposes only. Do not consider this as medical advice. Use the content in consultation with a certified healthcare professional.

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