Keto diet has many health benefits but mainly it is used for weight loss. It has become a trend for many celebrities and sports persons use keto diet to stay fit and lean. Keto diet also helps to fight against disease like diabetes, epilepsy, cancer and Alzheimer’s etc. In this article, you will get know in detail about keto diet meal plan and ketogenic food list.
What is Ketogenic Diet?
If you are a beginner then this will the first question which will come to your mind that what is keto diet? A keto diet is low carbs and high-fat diet and ketones produced by the liver are used as the main source of energy. It is also known as low carbs diet, low carb high fat (LCHF) diet, or ketogenic diet, etc.
How Keto Meal Plan Work For Weight Loss?
Keto diet is the new trend in town to reduce weight even likes of Kim Kardashian is impressed with this diet plan. Many people wonder how it works for weight loss as it is high in fat and very low in carbs.
As carbs contain the high amount of glucose which is the primary source of energy in your body. When you are on the ketogenic diet your body doesn’t get carbs or get in the very low amount which is not enough to function your body. Then your body looks for other sources of energy and due to the keto diet, your body starts a process known as ketosis for energy. In this ketosis process fat from your body cells turned it ketos and work as the main source of energy for the body.
According to many studies, keto diet is very effective for some people and for some it is not. So, it is not clear that keto diet will work everyone. Keto meal plan also helps in increasing the good cholesterol (HDL) and reduce the amount of bad cholesterol (RDL).
Ketogenic Diet Food List Menu for Weight loss
Keto diet is one of the difficult diet plan to follow. As you have to be careful about carbs intake which is itself a big task. So before you make keto meal plan first you should know which food to eat and which to avoid.
When you are on a keto diet you should not take food which allows more than 5% of carbs. You can eat the following food while you are on keto meal plan.
Best Food for Protein during Keto Meal Plan
Basically, keto diet is mainly based on fats but moderate protein is necessary for muscle development. You should be careful about protein intake. For protein requirement, you can consume following food.
- Beef: You can consume grass-fed beef, Ground beef, steak, roasts, and stew meat. If possible try to eat fattier parts of beef.
- Chicken: While you are on keto diet prefer chicken thigh and breast. Instead of chicken, you can also have duck, quail, pheasant, etc.
- Eggs: You can eat a whole boiled egg or you can prepare many dishes like fried, omelette, poached, and scrambled.
- Pork: Another good option for protein and fat during ketogenic meal plan. You can include pork loin, tenderloin, chops, ham, and bacon in your keto meal menu.
- Fish: Include mackerel, salmon, trout, tuna, cod, and catfish in your keto diet. `Shellfish like oysters, crab, mussels are also a good source of protein.
- Meat: Lamb and goat meat are rich in protein and low carbs. Meat organs like heart, liver, tongue, kidney and offal are low carbs food which you can add to keto diet menu.
Foods for Fat while you are on Keto Diet
Healthy fat is an essential part of your keto diet because it helps your body to remain in ketosis state. Healthy fat work as fuel for the body in ketosis state, so consume more fat. During the state of ketosis, your body needs 70-80 % of healthy fat for calories. But you should be care full as only healthy fat is beneficial in ketogenic diet weight loss plan.
There are four type of fats which is very important in keto diet plan which includes:-
- Saturated Fats
- Monounsaturated fats
- Polyunsaturated Fats
- Naturally-occurring trans fat
Apart from this omega fatty acids are also essential to your body. Omega-3 fatty and omega-6 fatty acids are very important for your brain to work properly. They also prevent your body from heart disease and diabetes-2.
For many people saturated and unsaturated fats work better due to their anti-inflammatory properties. You can add butter, avocado, egg yolks, macadamia nuts, and coconut oil, etc in your keto meal plan for healthy fats.
The high amount of fat is necessary for keto diet but it should be healthy because unhealthy fat can harm you. So for healthy fat, you can have following fats and oil.
- Fish- For omega fatty acids you can eat fish like salmon, tuna, trout, and shellfish etc.
- Nuts- Macadamia or Brazil Nuts, almonds, walnuts, pine nuts etc.
- Egg Yolk
- Butter/ Homemade Ghee
- Oil- Olive, Avocado, coconut, Macadamia oil, sunflower oil, MCT oil etc.
- Coconut butter or cocoa butter
Vegetables and Fruits for Keto Diet Menu
In ketogenic diet always make sure that you should consume low carbs and high amount of fat. Vegetables are an important part of the of ketogenic diet but many vegetables contain the high amount of sugar so you should avoid them. Vegetables like spinach and kale are best for keto diet because they are high in nutrients and low in carbs.
If possible consume more organic vegetable as they don’t contain any harmful pesticide. Eat more green and leafy vegetables. You can avoid banana, potato, and ground vegetables as they contain a high amount of carbs.
You can add the following vegetable in keto meal plan.
- Green Bell Pepper
- Baby Bella Mushroom
- Alfalfa sprouts
Dairy Products for Weight Loss Ketogenic Diet
Remember in keto diet fat is the fuel for the body so dairy products are the good source of healthy fats. The dairy product also contains protein and carbs. So you should be careful about carbs. Consume more organic and raw. You can consume following dairy products which are low in carbs and high in protein and fat.
- Cream Cheese
- Blue Cheese
- Heavy cream
- Greek Yogurt
- Cottage cheese
- Aged Cheddar
- Ricotta (Whole milk)
Nuts and Seeds for Keto Diet Weight Loss Plan
During the ketogenic diet, nuts are beneficial when they are roasted. Eating raw nuts can slow down the weight loss process because they increase the insulin level in the body. Always be careful about the amount you consume because nuts also contain carbs. Nuts are also a good source of protein and omega -6 fatty acids. Just make sure you are consuming right nuts in the right amount for keto diet plan.
Low carbs nuts are
- Macadamia nuts,
- Brazil nuts
- Pecans nuts
Moderate Carbs nuts
- Pine nuts
High Carbs nuts (Should be avoided)
- Cashews nuts
Seeds for Keto Meal Plan
- Sunflower Seeds
- Sesame Seeds
- Pumpkin Seeds
Drinks & Beverage during Keto Diet for Fast Weight Loss
It is very important to keep your body hydrated during ketogenic diet due to its diuretic effect. Drink plenty of water to maintain fluid level. During the ketogenic diet, you should avoid drinking too much caffeine or consume a low amount of caffeine. You can drink sports drinks and bone broth which contains sucralose or stevia.
If you have UTI (Urinary tract infection) problem then be careful and drink tons of fluids. Avoid carbonated drinks or diet soda during ketogenic diet because they contain the high amount of glucose.
For ketogenic diet, you can drink following fluids.
- Sports Drink sweetened with stevia.
- Broth- Drink broth for instant energy as it will replenishing your electrolytes.
- Coffee or Tea – You can avoid if possible or do not consume more than two cups.
- Club Soda
- Lemon Juice
- Almond milk unsweetened
- Beer – If possible drink less amount of beer as it contains carbs which can slow down your weight loss.
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Effective Keto Diet Meal Plan for Weight Loss
For weight loss, keto diet is one of the most effective to burn fat. A ketogenic meal plan can shred your extra pounds in weeks. As in keto diet, fat is fuel for your body instead of carbs. You should at least consume 70 – 80% of fats for calories.
|Timing||Option – 1||Option- 2||Keto Diet Option – 3|
|Breakfast||Scrambled egg with butter,||Boiled eggs, decaffeinated coffee||Veggie omelette with cheese,|
|Macadamia nuts||Full-fat Greek yoghurt with pecans|
|Lunch||Fish like tuna or salmon||Tuna salad stuffed in tomatoes, Almond milk unsweetened||Chicken, cheese, avocado salad|
|Snacks||Strips of celery and pepper dipped in guacamole||Roast beef with cheese slices||Roasted sesame seeds or salad|
|Dinner||Pork chop with cauliflower mash and red cabbage slaw||Meatballs on zucchini noodles, topped with cream sauce||Broiled trout with butter, Turkey or pork.|
This is ketogenic meal plan for weight loss. As ketogenic diet plan can also cause your health issue so it is better to consult with your dietician first. Your diet depends on many factors like your weight, work out, health condition etc. So, consult with your dietician or doctor before moving to a ketogenic diet.
Avoid Food During Ketogenic Diet for Weight Loss
- Sugar Alcoholic Drinks
- Processed food
- Soda and juice
- High carbohydrates fruits like banana, pineapple, mango, papaya, etc.
- Grains – Avoid all kind of grain and their products.
- Low-fat foods
- Factory-farmed pork and fish
- Vegetable oils or refined oils
- Soy products
Keto Diet for weight loss is becoming very popular nowadays. It has been very effective for many people and they lost weight very quickly. When you are on keto diet your body start withdrawing energy from fats present in your body instead of glucose. The ketogenic diet is high in healthy fats and low on carbs. If you have any underlying health condition consult with your dietitian or doctor before going for a keto diet.