The Basic Keto Diet Plan
If you’re unfamiliar with the keto diet, it involves eating primarily fats and very few carbs. This puts your body into a metabolic state called ketosis, where fat is burned instead of glucose for energy production.
Although this diet plan can be challenging, it can be beneficial for those with certain health issues like epilepsy, obesity and diabetes. But it’s essential that you follow it correctly so you don’t experience serious negative side effects in the long run.
Carbohydrates
The keto diet plan emphasizes moderate protein and a minimal amount of carbohydrates, obtained from non-starchy vegetables, nuts and dairy. You should steer clear of sugary treats as well as carb-rich items like grains (wheat, pasta or cereal), legumes and potatoes.
On a keto diet, try to limit your carb consumption to no more than 50 grams per day. Some people may be able to tolerate slightly higher or lower limits depending on their level of activity.
On a keto diet, your body enters into ketosis – helping you burn off body fat for energy and maintain an ideal weight.
Although there are various variations of the keto diet, most involve alternating low and high carb days. Some also emphasize increasing protein intake while others allow extra carbs during workouts.
Protein
The keto diet plan involves restricting carbohydrates intake and increasing protein and fat consumption. To get enough of each type and source of food, make sure you’re getting adequate amounts of essential nutrients.
Protein is essential for many reasons, such as maintaining lean body mass, controlling appetite and increasing energy levels while on the ketogenic diet. Furthermore, protein helps your body convert fat into glycogen which provides fuel for certain metabolic processes – an added bonus!
When shopping for food, look for well-raised animal proteins (like grass-fed beef, pastured chicken and wild-caught fish) as well as healthy fats like avocado, extra virgin olive oil and nuts. Fill your fridge with non-starchy vegetables to add fiber and micronutrients.
Fat
When you go keto, your body enters a metabolic state known as ketosis. During this period, your liver breaks down fats to create energy instead of glucose.
To achieve this goal, it’s important to limit your carb consumption. This includes abstaining from foods like sugar, sweetened drinks, fruit juice, cereals, pasta, rice and potatoes as well as other starchy veggies.
On a keto diet, you should aim to limit your carb consumption to no more than 25 grams daily. This amount is known as “net” carbs and includes any fiber you consume.
On a keto diet plan, you should eat plenty of protein. Chicken, fish, beef and other lean meats are excellent sources for this nutrient; however, only consume 25% to 45% of your daily calorie needs from protein sources.
Vegetables
Vegetables are an essential part of a keto diet plan. Aim to consume 7 to 10 cups of non-starchy vegetables daily.
Vegetables provide essential fiber, water and essential nutrients like vitamins A, C, K and minerals. Furthermore, they help you maintain a healthy weight by helping you to fill up on essential vitamins.
To maximize nutritional benefit, select low carb vegetables that are high in water and fiber content. Look for those that grow above ground like asparagus, broccoli, cauliflower, and celery – these will all be ideal choices.
Avocados provide an excellent source of potassium and are low in carbohydrates.
Fruits such as grapes and bananas are high in carbohydrates and should be avoided on a keto diet. On the other hand, berries and melons have fewer carbs than most other fruits and vegetables and provide plenty of antioxidants and fiber – making them ideal choices for your keto meal plan.
