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- what is keto meal plan?
A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than 5–10% — or 20–50 grams — of carbs per day . Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.
The ketogenic diet has been rising in popularity, and for good reason — it is simple and yields significant results. Whether you want to lose fat, increase energy, enhance brain health, improve your blood sugar levels, or improve your overall health, keto may be the diet you are looking for. However, before we learn how to start a keto diet, we must develop a deeper understanding of what it is and why it is so effective. Knowing the what and why behind this way of eating plays an integral role in your keto diet success as well as knowing how to get started…
It takes two to three weeks on the diet to start fat burning (ketosis) in the body. So, don’t expect instant results. Some studies have shown that adhering to low- or very-low-carbohydrate ketogenic diets helps people lose weight.
What do you eat during the first week of Keto?
Meat, vegetables, cheese, nuts, and other dairy products are a great way to get started. Limit fruits to 2x day
A sample keto menu for 1 week ..
The following menu provides fewer than 50 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis.
This is a general, 1-week ketogenic menu that can be altered depending on individual dietary needs.
- Breakfast: two eggs fried in butter served with sauteed greens
- Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens
- Dinner: pork chops with green beans sauteed in olive oil
- Breakfast: mushroom omelet
- Lunch: tuna salad with celery and tomato atop a bed of greens
- Dinner: roast chicken with cream sauce and sauteed broccoli
- Breakfast: bell pepper stuffed with cheese and eggs
- Lunch: arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
- Dinner: grilled salmon with spinach sauteed in sesame oil
- Breakfast: full-fat yogurt topped with Keto granola
- Lunch: steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
- Dinner: bison steak with cheesy broccoli
- Breakfast: baked avocado egg boats
- Lunch: Caesar salad with chicken
- Dinner: pork chops with vegetables
- Breakfast: cauliflower toast topped with cheese and avocado
- Lunch: bunless salmon burgers topped with pesto
- Dinner: meatballs served with zucchini noodles and Parmesan cheese
- Breakfast: coconut milk chia pudding topped with coconut and walnuts
- Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey
- Dinner: coconut chicken curry
As you can see, ketogenic meals can be diverse and flavorful.
Although many ketogenic meals are based around animal products, there is a wide variety of vegetarian options to choose from as well.
If you’re following a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small serving of a starchy vegetable to your dinner will increase the number of carbs in this meal plan.
When following a ketogenic diet, meals and snacks should center around the following foods:
- Eggs: pastured, organic, or conventional all work fine
- Poultry: chicken and turkey
- Fatty fish: salmon, herring, and mackerel
- Meat: beef, venison, pork, organ meats, and bison
- Full-fat dairy: unsweetened yogurt, butter, and cream
- Full-fat cheese: cheddar, mozzarella, brie, goat cheese, and cream cheese
- Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds
- Nut butter: no-sugar-added peanut, almond, and cashew butters
- Oils rich in healthy fats: olive oil, avocado oil, and sesame oil
- Avocados: whole avocados can be added to almost any meal or snack
- Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers
- Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices..
SUMMARY
A ketogenic meal plan, like any nutritious diet, should include whole foods and many fiber-rich, low carb vegetables. Choose healthy fats like sesame oil, avocado oil, olive oil, and butter to increase the fat content of dishes.
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