If you are talking about a diet or diet, you are likely to hear about a ketogenic or ketone diet.
This is because the ketone diet has become one of the most popular weight loss and health improvement methods in the world.
Studies have shown that using this low carbohydrate and fat diet can promote fat loss and even improve certain conditions, such as type 2 diabetes and cognitive decline.
This article explains what to eat and avoid when using a ketone diet, and offers a weekly ketone meal plan to get you started.
Basics of ketogenic diet
The ketone diet is generally very low in carbohydrates, low in fat and moderate in protein.
When using the ketogenic diet, carbohydrates are usually reduced to less than 50 grams a day, although there are stricter and looser versions of the diet.
Fats should replace most slices of carbohydrates and provide approx. 75% of total calorie intake.
Proteins should make up about 20% of energy needs, while carbohydrates are usually limited to 5%.
This carbohydrate reduction forces your body to rely on fat as the main source of energy instead of glucose – a process known as ketosis.
During ketosis, your body uses ketones – molecules made in the liver from fat when glucose is limited – as an alternative source of fuel.
Although fat is often avoided due to its high calorie content, studies have shown that ketogenic diets are much more effective at promoting weight loss than low fat diets.
In addition, the ketone diet reduces hunger and increases satiety, which can be especially helpful when trying to lose weight.
Diet plan with a ketogenic diet
Switching to a ketogenic diet can seem overwhelming, but it doesn’t have to be difficult.
Focus on reducing carbohydrates and increasing fat and protein in meals and snacks.
To obtain ketosis and remain in a state of ketosis, carbohydrates must be limited.
While some people achieve ketosis by eating less than 20 grams of carbohydrates a day, others may be successful with significantly higher carbohydrate intake.
General: The lower the carbohydrate intake, the easier it is to reach and maintain ketosis.
That is why sticking to ketone-friendly foods and avoiding carbohydrate-rich foods is the best way to lose weight effectively on a ketogenic diet.
Keto-Friendly Foods to Eat
When using the ketogenic diet, meals and snacks should be close to the following products:
Eggs: grassland, organic whole eggs are the best choice.
Poultry: chicken and turkey.
Fat fish: wild salmon, herring and mackerel.
Meat: grass-fed beef, heart, pork, organ and bison meat.
Full Fat dairy products: yogurt, butter and cream.
Full fat cheese: Cheddar, mozzarella, Brie cheese, goat cheese and cream cheese.
Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flax seeds.
Peanut butter: Natural peanut butter, almond and cashew butter.
Healthy fats: coconut oil, olive oil, avocado oil, coconut butter and sesame oil.
Avocado: Whole avocado can be added to almost any meal or snack.
Non-starchy vegetables: vegetables, broccoli, tomatoes, mushrooms and pepper.
Spices: salt, pepper, vinegar, lemon juice, fresh herbs and spices.
Food to avoid during keto diet
Avoid carbohydrate-rich foods by following a ketone diet.
The following products must be restricted:
Breads and pastries: white bread, whole grain bread, biscuits, cookies, donuts and sandwiches.
Candy: sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.
Sweetened beverages: soft drinks, juices, sweet teas and sports drinks.
Pasta: Spaghetti and pasta.
Grain & Grain product: wheat, rice, oats, cereals and tortillas.
Starchy vegetables: potatoes, sweet potatoes, pumpkin, corn, peas and pumpkin.
Beans and legumes: black beans, chickpeas, lentils and beans.
Fruit: citrus, grapes, bananas and pineapple.
Carbohydrate-rich sauces: barbecue sauce, sweet salad dressings and dipping sauces.
Some alcoholic beverages: mixed beer and sugar drinks.
Although carbohydrates should be limited, low glycemic fruit can be consumed in limited quantities as long as you maintain a keto-friendly selection of macronutrients.
Make sure you choose healthy food sources and stay away from processed foods and unhealthy fats.
Avoid the following:
Unhealthy fats: Margarine, fats and vegetable oils such as rapeseed oil and corn oil.
Processed food: fast food, packed food and processed meat such as hot dogs and lunch meat.
Diet food: artificial color foods, preservatives and sweeteners such as sugar alcohols and aspartame.
Sugar can be found in many beverages including juices, carbonated beverages, iced tea and coffee drinks.
During a ketogenic diet, avoid carbohydrate-rich drinks as well as carbohydrate-containing foods.
Not without significance is the fact that sweet drinks are also associated with various health problems – from obesity to an increased risk of diabetes.
Fortunately, there are many tasty, sugar-free options for people who follow a ketone diet.
A selection of eco-friendly ketone drinks include:
Water: Water is the best choice for hydration and should be consumed throughout the day.
Sparkling water: Sparkling water can be a good substitute for a soda.
Unsweetened coffee: try strong cream to add flavor to Joe’s cup.
Unsweetened green tea: Green tea is delicious and provides many health benefits.
If you want to add a little extra flavor to your water, try experimenting with different combinations of ketone-friendly flavors.
For example, if you put fresh mint and lemon peel in a water bottle, hydration can become very easy.
Although alcohol should be limited, you can sometimes enjoy a low carbohydrate drink such as vodka or tequila mixed with soda.
Example of a Keto menu for a week
The following menu offers less than 50 grams of carbs per day. Day.
As mentioned above, some people may need to lower their carbohydrate levels further to get ketosis.
This is a general weekly ketogenic menu that can be changed depending on individual dietary needs.
Breakfast: two eggs baked in puffed butter served with fried greens.
Lunch: a grass-free hamburger with grass, decorated with cheese, mushrooms and avocado on a green bed.
Dinner: Minced meat with green beans baked in coconut oil.
Breakfast: omelettes with mushrooms.
Lunch: Tuna salad with celery and tomato on a green bed.
Dinner: fried chicken with cream sauce and fried broccoli.
Breakfast: pepper filled with cheese and eggs.
Lunch: Rucola salad with hard boiled eggs, turkey, avocado and blue cheese.
Dinner: Grilled salmon with spinach fried in coconut oil.
Breakfast: full yogurt with keto granola.
Lunch: steak dish with cauliflower rice, cheese, herbs, avocado and salsa.
Dinner: a bison steak with cheesy broccoli.
Breakfast: fried avocado boats.
Lunch: Caesar salad with chicken.
Dinner: Chops with vegetables.
Breakfast: cauliflower bowl with cheese and avocado.
Lunch: Salmon burgers without pesto sandwich.
Dinner: Meatballs served with zucchini pasta and parmesan cheese.
Breakfast: chia pudding made from coconut milk topped with coconut and walnuts.
Lunch: Cobb salad with greens, hard-boiled eggs, avocado, cheese and turkey.
Dinner: Coconut Chicken Curry.
As you can see, ketogenic meals can be varied and tasty.
Although many ketogenic meals are based on animal products, there are also a wide variety of vegetarian options to choose from.
If you follow a more liberal ketogenic diet, adding a glass of blueberry or a small portion of starchy vegetables to your breakfast will increase the number of carbohydrates in this meal plan.
A healthy ketogenic diet should consist of approx. 75% fat, 20% protein and only 5% or less than 50 grams of carbohydrates per day. Day.
Focus on low fat foods on carbohydrates such as eggs, meat, dairy and low carbohydrate vegetables and sugar free drinks. Make sure to limit highly processed foods and unhealthy fats.
The popularity of the ketogenic diet has made it easier to find a wide range of interesting and healthy ideas for ketone meals online than ever.