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Ketogenic diet meal plan

When you first start following a ketogenic diet, it can be very difficult and intimidating for you. However, it doesn't have to be so difficult for you. The focus should be on reducing carbs and increasing fat and protein content of your meals and snacks. You need to reduce carbs because restricting the carbs will help you to reach and remain in a state of ketosis. You will be able to achieve and remain in a state of ketosis when you are eating less carbs every day. The amount of carbs for different person may be different. In general terms, the lower your carbohydrate intake, and the easier it is to reach and stain ketosis.

If you consume keto friendly foods and avoid foods that are high in carbs, it will help you to lose weight on a ketogenic diet.

Keto friendly foods

There are some foods which are keto friendly and you need to consume those foods only when you are following a ketogenic diet meal plan. You can create your meals and snacks around the following foods:

Eggs: organic whole eggs are the best for you.

Fatty fish: wild caught salmon, herring and mackerel.

Poultry: chicken and turkey.

Meat: grass fed beef, pork, venison, organ meats and bison.

Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.

Full fat dairy: yogurt, butter and cream.

Nut butter: natural peanut, almond and cashew butter.

Healthy fat: Coconut oil, avocado oil, olive oil.

Full fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.

Avocados: Avocados are a good for you and you can add them to almost any meal or snack.

Condiments: salt, pepper, vinegar, lemon juice, fresh herbs and spices.

Non-starchy vegetables: greens, broccoli, mushrooms, tomatoes and peppers.

Foods to avoid

In ketogenic diet meal plan, you need to avoid some of the foods. These foods include:

Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts and rolls.

Sweetened beverages: soda, juice, sweetened teas and sports drinks.

Sweets and sugary foods: you need to avoid sugar, ice cream, candy, metal setup, and coconut sugar.

Pasta: Spaghetti and noodles.

Beans and legumes: Black beans, chickpeas, lentils and kidney beans.

Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.

High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.

Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.

Fruit: Citrus, grapes, bananas and pineapple.

Certain alcoholic beverages: Beer and sugary mixed drinks.

You need to avoid a few food items that include unhealthy fats, processed foods and diet foods. In unhealthy fats, you need to avoid margarine, shortening and vegetable oils like canola and corn oil. In case of processed foods, you need to avoid fast food, packaged foods and processed meats like hot dogs and lunch meats. In case of diet foods, avoid foods that contain artificial preservatives, colours and sweetness like sugar alcohol and aspartame.

Keto friendly beverages

Even though you cannot drink most of the sweetened beverages, there are some beverages which are keto friendly. Such people friendly beverages include water, sparkling water, and unsweetened coffee and unsweetened green tea. You need to consume water throughout the day and keep your body hydrated. Sparkling water is a very good replacement for soda.

References

1. 21 Day Ketogenic Diet Meal Plan – Ultimate Keto
2. Ketogenic Diet
3. Sample records for ketogenic diet