What is a keto diet meal plan? A Keto diet meal plan is a high fat, moderate protein and low carb diet eating plan. This Keto diet safety meal plan helps your body to lose weight by burning fat for energy rather than glycogen.
The ratio of food in a keto diet meal plan should be 70-75% fat 20% proteins and 10 -5% carbs. You don’t have to count calories when making a Keto diet meal plan! Consider the following facts that will guide you to make an effective Keto diet plan.
Micronutrients in Keto
Keto is a high-fat diet but you need to track your fat intake. You should eat only healthy fat from salmon, avocado, and cheese. Fat is good, because it is your source of energy and also increase your ketone levels. Apparently, you can also eat saturated fat from coconut because it is healthy.
In a keto diet meal plan, you need to consume less than 50 grams of carbs in a meal. If it is a must for you to eat carb then consume whole food carbs that are not processed or refined carbs. Carb is restricted in a keto diet to reduce insulin level and allow your body to produce ketone. Ketone is then used as the source of energy for your body.
Some of the Carbs that you need to eliminate in your dietary plan include legumes, wheat, rice, potatoes, grains, and most fruits. Your source of carbs should come from vegetables like cauliflower, broccoli, kale, asparagus, and zucchini.
Protein is an important micronutrient in a keto diet meal plan. It helps repairs worn-out tissues, bodybuilding, reduces high blood pressure, and increases energy levels. Furthermore, protein suppresses hunger and also reduces your appetite towards starchy meals.
Protein should be consumed in moderation. Consuming too much will led to increased insulin level contrary to fat which can be stored instead of being used as a source of energy to stop production of ketones.
How much and often should you eat your meals?
Keto diet meal plan is used to suppress hunger and cravings. There is no fixed number of times one should eat food. You can eat five or six times a day depending on your daily activities and once you feel hungry. There is also no need to track your meals or measure the quantities of meals that you consume.
You can try intermittent fasting to help you reach ketosis faster. Intermittent fasting can be achieved easily by restricting your food intake to a specific hour. You can have a fasting window of 21/3 or 19/5 the 19 and 21 be the hours you fast while 3 or 5 eating periods.
Keto diet meal ideas
The following are samples of a Keto meal plan that you can integrate in your dietary program to develop a healthy body.
You can have bulletproof coffee, scrambled eggs, and Ketogenic milkshake for Breakfast. This is a low carb breakfast that will energize your body without starchy components.
A Keto-friendly lunch diet includes chicken salad, Tuna salad, fried salmon and broccoli, a bun less burger with salad. This meal is free from carbohydrates since it’s purely proteins and vitamins.
A great Dinner idea focuses on boiled eggs, stir fry asparagus, Caesar salad, chicken casserole, and Keto pizza (with cauliflower as a base).
A Keto diet is an overhaul lifestyle change. Thus, it’s important to prepare a shopping list before you buy food for your diet plan. Avoid buying food that you need to avoid in a Keto diet. Prepare a weekly meal plan for your food to avoid eating the same meal throughout.
It is ideal to cook your food. No cheat meal or day out is allowed. When you have a cheat day it will instantly kick you out of ketosis. Never consume milk, sugary energy drinks, and ice cream drinks you can take are almond milk, water, tea, and coffee with no sugar. You can use stevia to sweeten or other low carb sweeteners to sweeten your coffee.
Coming up with dietary plans is essential for your health. Diet plans may be healthy but not Keto-friendly. Have a Keto-friendly food plans to consume so that the meals favor your Keto diet meal plan.
Do you need to enjoy your meals? When preparing your keto diet meal plan, choose any food that you enjoy eating. Finally, the food should be easily available and affordable to suit your lifestyle.