If you have had a conversation with your gym-going buddy, then you probably would have heard their diet plans. And most of them include a major term: Keto Diet. Keto diet has become popular weigh shedding method for those who want to look slim and fit.
Over the past few years, researchers have suggested that opting for a keto diet manages to improve your health on a sudden pace. It helps you tackle certain conditions and diseases such as type 2 diabetes, symptoms of Alzheimer’s, and heart disease.
The following post will give you a quick analysis of what to eat and what to avoid during a keto diet and how to get yourself a keto diet routine with our one-week meal plan.
Ketogenic Diet Basics
Keto diet is a diet that lets you consume fewer carbohydrates, moderate proteins, and more fats. On a normal keto diet, you will have to consume an average of 50 grams or fewer carbohydrates or carbs per day. This will allow your body to adapt to other intakes.
As for protein, it should be kept around 20 percent of your total calorie intake. And finally, with fats, you have to level up the mark of them to 75 percent of the total calorie consumed per day. This method helps your body to live up more on fats as a primary source of energy.
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Why Keto Diet?
When an individual is on a keto diet, their body starts breaking down their body fat into ketones. This burnt-out ketogenic fat is used up by your body as energy and burns calories at an increased pace. This fat which is either your dietary fat or collected fat will eventually burn and your weight will lower down.
Below down we have listed some of the best food items that you can take up during your keto diet.
Keto-Friendly Foods to Eat
- Vegetables: Greens, broccoli, tomatoes, and mushrooms
- Poultry: Eggs, Chicken, Meat
- Dairy products: Yogurt, butter, cream
- Cheese: Any cheese will work
- Nuts and Seeds: Almonds, walnuts, peanuts, pumpkin seeds.
- Healthy fats: Coconut oil or olive oil.
- Side intakes: Water (ample), black coffee, lemon juice, or green tea.
Foods to Avoid
Avoid any type of processed dairy product. These will have a large sugar percentage and added preservatives.
Prevent potatoes or carrots in your daily meal. Instead, you can add spinach which could be a great addition in your diet. Also, green vegetables are a prominent source of carbs. So plan your intake each day.
Avoid fruits such as bananas, grapes, or pineapple. Beverages and alcohol are to be avoided to decrease any further sugar consumption.
A Sample Keto Menu for One Week
The following keto diet plan uses the following course: low-carb, moderate-protein, and high-fat consumption for each day. Also, you have to take appropriate snacks in-between the meals.
MONDAY
Breakfast: two eggs omelet cooked with butter
Lunch: grilled chicken with spinach with some yogurt
Dinner: protein shake with peanut butter and cream
TUESDAY
Breakfast: yogurt with linseed, protein powder and peanut butter
Lunch: fish with tomato and some green vegetable salad
Dinner: hazelnuts with dark chocolate
WEDNESDAY
Breakfast: omelet with mushroom or and cheese
Lunch: Arugula salad with hard-boiled eggs, chicken, avocado, and cheese
Dinner: brazil nuts and olives
THURSDAY
Breakfast: fried eggs on butter with avocado and rocket
Lunch: Chicken tenders made with almond flour on top of green vegetable with cucumbers and cheese
Dinner: a handful of hazelnuts
FRIDAY
Breakfast: egg and cheese stuffed peppers
Lunch: Grass-fed burger in a lettuce bun with avocado and salad
Dinner: tuna salad with spinach and cheese
SATURDAY
Breakfast: bacon and eggs
Lunch: cauliflower rice with sauteed shrimp and seafood
Dinner: almond made flour keto pancake, eggs and cream cheese with butter
SUNDAY
Breakfast: Eggs scrambled with veggies, topped with salsa
Lunch Sardine salad made with mayo in half an avocado
Dinner Broiled trout with butter, sautéed bok choy
Please consult your nutritionist before you dive into the diet plan for yourself. Every diet has its own pros and cons so be aware of them before you make your mind.
Also read: Importance of Stretching for Your Fitness Goals