The Ketogenic Diet: The Ultimate Keto-Friendly Meal Plan

It’s no secret that eating too much sugar isn’t great for you. It can lead to a range of health problems such as obesity, type 2 diabetes, and even heart disease. Luckily, there are plenty of ways you can reduce your intake of sugars from things like desserts, candies, and sugary drinks. One way is by following the ketogenic diet. The ketogenic diet is a low-carbohydrate diet that forces your body to use fats instead of carbohydrates for fuel. When your body is in “ketosis” – meaning it has very little carbs available – it produces something called ketones as a replacement source of energy. However, this isn’t an easy diet to follow. To help you get started on the right path with this restrictive but beneficial eating plan, we’ve compiled some useful tips and tricks for starting the keto diet:

Get the ultimate KETO DIET Friendly Plan

Know What You Can and Can’t Eat

When you’re first starting out with the ketogenic diet, it’s important to know what you can and can’t eat. This is because there are a lot of foods to avoid on this diet. Foods to avoid include: First, the obvious: sugars, candies, soft drinks, etc. Sugars can come from natural sources such as fruits, too. Second, grains. These include wheat, corn, oats, etc. You should avoid legumes, too, including peanuts and soybeans. Foods high in fibre are also a no-no on the ketogenic diet – these include beans, broccoli, carrots, and spinach. Dairy products – like cheese and milk – are also forbidden.

Get the ultimate KETO DIET Friendly Plan

Don’t Be Afraid of Fats

One big misconception about the ketogenic diet is that it’s very high in fat. While that is true, that isn’t a bad thing! Fats are essential to your health, and eating a lot of them can actually help you lose weight by releasing toxins and boosting your metabolism. You should aim to eat about 70-80% of your calories from fats on the keto diet. Of the different types of fats, try to eat mostly monounsaturated fats (like avocado and nuts) and polyunsaturated fats (like fatty fish and seeds). You should avoid trans fats and saturated fats like the plague. Trans fats are extremely unhealthy and can lead to heart disease. Saturated fats come from animal products like meat, dairy, and eggs, and have been shown to increase your bad cholesterol levels, putting you at risk for heart disease.

Get the ultimate KETO DIET Friendly Plan

Track Your Ketones

One of the main things you can monitor on the ketogenic diet is your ketone levels. Ketones are like your body’s alternative fuel source when there are very few carbs available. They help give you energy and promote weight loss, but you need to make sure they aren’t too high or too low. One way to track your ketone levels is by using a blood monitor. There are also ketone urine test strips you can use, or you can simply note your feelings, hunger levels, and energy levels to get a sense of how your body is doing. Be sure to consume enough electrolytes while on this diet to help your body stay hydrated and curb the bad side effects of low carb intake: dry mouth, nausea, and headaches.

Plan Your Meals

When you’re first starting out on the keto diet, it’s best to plan all of your meals for the week. This helps you avoid falling off the wagon and eating normal, carb-heavy meals. Planning your meals will also make grocery shopping easier because you’ll know exactly what you need to buy. It’s also a great way to stick to a budget since you’ll only be purchasing the foods you need. Doing this will also make it easier to avoid eating out at restaurants, which are likely to serve you high-carb dishes. You can make a meal plan by dividing your week into different meal times, then writing down what you plan to eat at each time.

Get the ultimate KETO DIET Friendly Plan

Try New Foods

If you’re new to the keto diet, it can be a little overwhelming trying to figure out what to eat. If you have a limited diet, it’s best to expand it as much as possible. Eating a wide variety of foods will help you avoid feeling bored, and will also ensure you’re getting all the nutrients you need. Try to eat veggies and fruits for your carb intake – though these are better for you than sugary desserts, they still aren’t as good as carbs. Try new recipes, like keto-friendly desserts, snacks, and main courses.

Bottom Line

The ketogenic diet is an effective way to promote weight loss, reduce your risk of heart disease, and regulate blood sugar levels. It’s important to note that this plan isn’t easy, and requires dedication and significant changes to your eating habits. If you want to reap the rewards of this diet, however, it’s worth it!

Get the ultimate KETO DIET Friendly Plan