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.
|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|
|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|
|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
|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?