An effective Keto Diet Plan supports your weight loss and fat burning goals without compromising on your health. Figuring out what to eat and what to avoid on a keto diet plan can be overwhelming.
A keto diet is extremely effective when you eat the right foods in the right amount and rip it out during your workouts.
This diet will help you lose weight and burn fat, but it has also proven to better certain medical conditions. Research suggests that a keto diet may help with cancer. (1)
In this article, we will layout a nourishing and power-packed keto diet plan and menu for you. We will also list the foods to avoid and eat on a ketogenic diet to transform your life slowly and steadily.
What Is A Ketogenic Diet? How Does The Ketogenic Diet Work?
A ketogenic diet is a high fat, moderate protein, and low carbs diet. Different sources state varying percentages of fat, protein, and carbs. However, a general and healthy keto diet looks like this:
- Fats: 60-70 percent
- Proteins: 10-20 percent
- Carbohydrates: Less than 10 percent (2)
This diet works on the science that a high-fat diet, low carb diet forces your body to burn fat as fuel instead of carbs. As your body burns more fat, it helps you in shedding weight.
Eating fewer carbs and more fats activate ketones in your body. Ketones help break down fats and use them as fuel. They are little miracles and more efficient fuel than sugars and carbs.
When your body breaks down sugars and carbs, it releases toxins and free radicals than when it breaks down fats. These free radicals can cause cell damage in the long run.
This is why a ketogenic diet is beneficial in the long run. Not only does it burn fat, but it is also less toxic and more sustainable for the body. Studies have shown that using ketones as fuel has improved brain function in people with Alzheimer’s and Parkinson’s disease. (3)
Keto Diet Plan Basics- What Is A Keto Diet Plan? How Do I Start A Ketogenic Diet?
Changing your diet to a keto diet brings transformational change on all levels. A ketogenic diet affects you positively on mental, physical, and emotional levels.
However, changing what you eat and how much you eat can be overwhelming when you start out. Keeping a check on how many grams of fats, carbs, and proteins you are eating can be confusing.
A keto diet plan and menu will simplify things for you. The main focus of a keto diet that works is to reduce your carb intake.
The lower the carbs, the more your body will use fats as fuel and hence help you lose more weight. A keto diet plan will help you monitor how many grams of fats, proteins, and carbs you are eating each day.
Having a meal plan and list of keto foods to eat and avoid can be extremely beneficial when you are starting out on your keto journey.
In the next section, we will list various keto-friendly foods and foods to avoid on a keto diet.
Keto-Friendly Foods To Add To Your Keto Diet Plan: What Do You Eat On A Ketogenic Diet?
Eggs: Eggs are high in fats and are one of the best keto foods. They are filling and increase feelings of satiety. Not only are eggs keto-friendly, but they also increase healthy cholesterol. (4) Try to source organic eggs rather than the non-organic ones.
Meat and Poultry: Meats like chicken, turkey, grass-fed beef are highly beneficial for your keto diet. Meat is a good source of healthy fats necessary for a keto diet. They are also low in carbs and rich in essential nutrients and nourish your body. (5) You can also enjoy bacon occasionally.
Dairy products: Butter, cream, cheese, and yogurt are delicious high fat, low carb keto-friendly foods to add your keto diet plan and menu. They are high in fat, low in carbs, prevent obesity and other health problems. (6)
Seafood: Seafood like fish, oysters, salmon, octopus, squid, and clams provide health polyunsaturated fats. They are also rich in digestible proteins and provide the body with essential elements like selenium, iodine, and potassium. (7)
Nuts and Seeds: Macadamia nuts, peanuts, pecans, sunflower seeds, flax seeds, and pumpkin seeds are nourishing sources of healthy fats. They also are rich in dietary fiber. Along with reducing inflammation, they also help reduce obesity. (8)
Healthy oils: Coconut oil, olive oil, and avocado oil are the best-suited oils for your Keto Diet Plan. They are rich in fats, which are essential for a ketogenic diet. Along with being abundant in fats, they also reduce blood pressure and obesity and are beneficial for type 2 diabetes. (9) (10)
Also, add avocadoes, nonstarchy vegetables like spinach, tomatoes, peppers and mushrooms, herbs, salt, lemon juice, and spices to your keto diet meal plan and menu.
Foods To Avoid In Your Keto Diet Plan : What Can’t You Eat On Keto?
The keto formula is simple: Avoid foods that are high in carbohydrates and low in fat. Here is a list of foods that are high in carbs:
Processed foods and meats: While eating organic meat is beneficial on the keto diet, eating processed meats is not. Processed meats contain preservations and additives that cause many serious health problems. (11)
Certain dairy products: Milk, ice-cream, and sweetened yogurt work against the keto diet because they are high in sugars and carbs. Foods high in sugar also cause various health problems like obesity and diabetes.
Sweetened foods and beverages: All Foods and drinks, including beer, have added sugars and are high in sugars and carbs. They work against the keto science and also cause health problems like tooth decay. (12)
Grains: Grain products like rice, pasta, oats, bread, bagel, and tortillas do not support the keto diet as they are incredibly high in carbs.
Unhealthy oils: Oils like vegetable oil, canola oil, and corn oil increase inflammation and LDL (bad) cholesterol. Even though the keto diet is a high-fat diet, they need to be healthy fats.
Trans fats are unhealthy fats that are hard for the body to break down and, hence do not support the keto diet. They also increase the risk of cardiovascular diseases. (13)
High-carb vegetables: Potatoes, pumpkins, and corn contain a high amount of carbohydrates and work against the keto diet. Exclude these foods from your keto diet plan to burn maximum fat.
Beans and Legumes: While beans and legumes are nutritious and have many health benefits, they also contain many carbs. (14) You can include some beans and legumes for the proteins. But overall, it is best to avoid them.
Also, avoid ketchup, low-fat salad dressings, fast foods, and foods that contain artificial sweeteners, colors, additives, and preservatives in your keto diet plan.
Keto Diet Plan Snacks And Drinks: What Fruits Can I Eat On Keto?
Since the ketogenic diet is a high-fat diet, it keeps you full throughout the day. However, if you are highly active or like to snack in between your meals, it is best to snack on keto-friendly snacks.
You might need keto-friendly snacks at the start when you just begin the keto diet. The change can be overwhelming and so snacking can bring some relief and comfort.
Here are a few keto-friendly snacks to add to your keto diet plan and menu:
- You can snack on nuts like macadamia nuts, almonds, or a mix of nuts and seeds. Trail mixes are excellent keto-friendly snacks to munch on.
- Jalapeño cheese popper made from cheddar cheese and jalapeños.
- Crab snacks made from fresh crabs, paprika, and cheese
- Cheese peppers made from cheese and green, red or yellow peppers
- Keto buffalo chicken dip made from shredded chicken, cream cheese, blue cheese, celery, and jalapenos.
- Keto butter crackers
- Cucumber snacks
- Scooby snacks made from almonds, hazelnuts, and egg whites
- High-fat dressings with greens as dips
- Omelet or hard-boiled eggs
- Avocadoes with some herbs and salt
- Chicken or turkey slices rolled in cheese and olives.
It’s essential to not snack too much, especially when you are first starting out on the keto diet. Your keto diet plan should include appropriate snacking that will support you in your workouts.
Too much snacking can lead to a heavy stomach and can affect your workout performance.
Keto Diet Plan Drinks: Can You Drink Coffee On Keto Diet?
All drinks that contain artificial sugars like sports drinks, canned juices, iced tea, and others should not be a part of your keto diet plan.
Natural fruits and fresh juices contain healthy sugars and can be a part of your keto diet plan and menu. A common myth is that fruits and juices are not suitable for the keto diet due to sugars.
But it is only artificial sugars that are harmful and not natural sugar from fruits and fresh fruit juices. In fact, fruits have many health benefits, contain a high amount of fiber, and support your keto diet. (14)
Water, unsweetened coffee, and green tea are also excellent additions to your keto diet.
Keto Diet Plan And Menu For One Week
Learning what is best for your body on a keto diet is a process of trial and error. As time passes, you learn more about your body. You will learn how much carbs, protein, and fats your body needs to burn fat, get ripped, and feel your best.
Someday you may need a little more carbs or a little less of them. Some days you may require more fats than others. You can change the plan, depending on what you need.
The Keto Diet Plan we have prepared below is low in carbs, high in fats, and moderate in proteins.
- Breakfast: Keto breakfast bake made with green peppers, smoked ham, butter, egg, cheese, salt, and pepper.
- Lunch: Asian salad with beef
- Dinner: Keto carbonara
- Snacks: Keto butter crackers
- Breakfast: Keto latte with dairy-free milk – almond or pumpkin seeds milk
- Lunch: Keto Bacon, cheese, avocado, mushroom salad
- Dinner: Keto Asian cabbage stir fry
- Snacks: Hard-boiled eggs
- Breakfast: Keto omelette with mushrooms and cheese
- Lunch: keto beef tacos
- Dinner: Keto pizza
- Snacks: Keto smoothie with coconut milk and cacao
- Breakfast: Keto Quiche made with broccoli, cheese and avocado sauce
- Lunch: Keto shrimp curry with steamed cauliflower rice
- Dinner: Keto Chicken Parmesan Casserole
- Snacks: Trail mix of nuts and seeds
- Breakfast: Keto classic bacon and eggs
- Lunch: Keto enchilada chicken
- Dinner: Creamy fish and peppers casserole
- Snacks: High-fat dips with celery
- Breakfast: Keto breakfast hash made with sprouts, onion, bacon, olive oil, paprika, garlic and salt
- Lunch: Keto butter chicken with steamed cauliflower rice
- Dinner: Keto grass-fed beef steak with roasted vegetables
- Snacks: Cucumber snacks
- Breakfast: Keto bagels made with almond flour and cream cheese
- Lunch: Green veggies, tuna, lemon, and black paper salad
- Dinner: Pork chops skillet dinner
- Snacks: Jalapeno cheese poppers
Vegetarians, Vegans, And Keto Diet Plan
For people who are vegetarian and vegan, a keto diet may be a bit challenging. This is mainly because a lot of fat is obtained through meat, poultry, and some dairy products.
Vegetarians and vegans can obtain their fats from tofu, vegan butter, soy and but based cheeses and butter, avocadoes, coconut and olive oil, seaweed, and various vegetables like broccoli, peppers, mushrooms, and others.
A keto diet can help you lose weight and burn fat rapidly. However, it is important to eat healthy and nourishing foods on a keto diet.
An ideal keto diet plan and menu should have 60-70 percent fats, 20 percent proteins, and less than 10 percent carbs. It is essential to avoid eating processed foods, fast foods, and food with artificial flavours and additives.
To gain the most out of your low-carb, high-fat diet, remember to burn more calories than you take in. You can use this meal plan that we have designed for you to map out your food intake and burn more fat.