If you’re trying to lose weight without destroying your health to shreds, the keto diet can help. Keto diets are highly popular right now – if you’re not familiar with the term keto, it stands short for ketogenic diets e.g. low-carb diets that can put the body to ketosis, making it burn fat instead of glucose for fuel. When your body enters ketosis, you will start losing weight faster than ever before, but without all the negative things associated with it.
Now, eating a low-carb, high-fat diet may sound counterintuitive for losing weight, but there have been many studies which have proven it. More than 20 studies have shown that the keto diet is great for losing weight and improving health, but just like any diet, a keto diet is hard to maintain. Following a keto diet plan can be challenging as you’re focusing on limiting your carb intake, which means a lot of compromises. Of course, that’s the price we must pay for losing weight naturally and without harm.
What is Ketosis?
In short terms, ketosis is a state of the body that involves the burning fat instead of glucose for energy, which leads to the production of ketones. The body can effectively burn ketones for fuel, which has a number of positive benefits. When the carb intake is low, your body will enter ketosis and you’ll be on your way to reaching your ideal weight.
In general, to enter ketosis, your meal plan should include a lot of protein and fat, and only a fraction of carbs. Besides helping you lose weight, the keto diet will significantly improve your overall health and has been linked to lower risk of diabetes and other serious ailments. It’s only a simple matter of paying attention to what you eat and what you should avoid. For your convenience, here are general guidelines about what you should and shouldn’t eat while on a keto diet:
15-30% of your calories on a keto diet should come from protein. The best sources of protein are beef, tuna, organic chicken, grass-fed beef, seafood, fish, and bacon.
Fats and Oils
When it comes to fats and oils, you may consume coconut and avocado oil, butter, olive oil, ghee, heavy cream, cheese, and full-fat Greek yogurt.
Fruits and Veggies
The only fruits and vegetables you’re allowed to eat while on a keto diet are blackberries, avocados, tomatoes, asparagus, mushrooms, zucchinis, watercress, bell peppers, cauliflower, celery, leafy greens, and cilantro.
Nuts and Seeds
Nuts and seeds are the perfect snacks for a keto diet, but you shouldn’t consume too much of them and of course, not everything is permitted. You can eat almonds, pistachios, walnuts, pecans, cashews, Brazil nuts, macadamia nuts, hazelnuts, coconut chips, pine nuts, flax seeds, chia seeds, and pumpkin seeds.
The dairy products allowed on a keto diet are cheddar and feta cheese as well as heavy cream and full-fat types of cheese.
There aren’t that many beverages you can drink while on a keto diet. Water is permitted, of course, and you can also have coffee, almond milk, and plain tea with no sugar.
Here’s a weekly keto diet plan you can follow to lose weight:
Breakfast: scrambled eggs wrap with avocado, lettuce, and cilantro
Snack: a handful of nuts
Lunch: grilled chicken with and kale salad with olive oil and salt
Snack: bell pepper with some guacamole
Dinner: organic steak, rice, and cauliflower
Breakfast: baked eggs with some avocado
Snack:a handful of macadamia nuts
Lunch: tuna salad with a bit of green salad
Snack: a few pieces of cheese
Dinner: beef and broccoli
Breakfast: full-fat yogurt with chia seeds and walnuts
Snack: turkey jerky
Lunch: fried rice and cauliflower
Snack: a few pieces of cheese
Dinner: roast beef, mushrooms, and zucchinis
Breakfast: blackberry, kale, and almond butter protein shake
Snack: zucchini parmesan chips
Lunch: chicken tenders, cucumbers, goat cheese, and some greens
Snack: bacon-filled deviled eggs
Dinner: grilled shrimps with asparagus, lemon, olive oil, and butter
Breakfast: fried eggs with bacon and greens
Snack: ½ cup coconut chips
Lunch: burger in a lettuce ban with some avocado and salad
Snack: celery sticks dipped in almond butter
Dinner: meatloaf with watercress salad
Breakfast: spinach and feta omelet
Snack: asparagus wrapped in bacon
Lunch: chicken wings and celery sticks
Snack: cocoa and coconut milk smoothie
Dinner: grilled chicken with potatoes and bell peppers
Breakfast: full-fat Greek yogurt, pumpkin seeds, and coconut chips
Lunch: chicken salad wraps
Snack: peanut butter fat bombs
Dinner: grilled salmon, cauliflower, and rice
This simple keto diet plan is great for people who want to lose weight and give their health a boost. Try it yourself and you will definitely be amazed by the results in just a short time.