Keto diet is also known for a low-carb diet. When you follow a keto diet you’ve to get more calories from protein and fats and less from carbohydrates. This way you cut a lot of the carbs that are easy to digest, like soda, pastries, sugar, and white bread. As a result, you will feel less hungry and naturally eat less, and this will stabilize your blood sugar and insulin levels and maximize weight loss.
When you consume foods that contain fewer carbohydrates (less than 50 grams of carb a day) your body ultimately runs out of blood sugar it can use quickly. It takes 3 to 4 days maximum. And then you’ll start breaking down protein and fat for energy, which leads you to lose weight. This is known as ketosis. A ketogenic diet is a short term diet that’s focused on weight loss.
Meal Prep Plan: A Week of Easy Keto Meals
7-Day Sample Menu
- Day 1
Breakfast lettuce with scrambled eggs in butter topped with avocado
Snack Sunflower seeds
Lunch Spinach salad with grilled salmon
Snack Celery and pepper strips dipped in guacamole
Dinner Cauliflower mash and red cabbage slaw
- Day 2
Breakfast Bulletproof coffee made with butter and coconut oil, Full boiled eggs
Snack Macadamia nuts
Lunch Tuna salad stuffed in tomatoes
Snack Roast beef and sliced cheese roll-ups
Dinner Meatballs on zucchini noodles, topped with cream sauce
- Day 3
Breakfast Cheese and veggie omelet topped with salsa
Snack Plain, Greek yogurt topped with crushed pecans
Lunch Sashimi takeout with vegetable soup
Snack Smoothie made with almond milk, greens, almond butter, and protein powder
Dinner Roasted chicken with asparagus and sautéed mushrooms
- Day 4
Breakfast Smoothie made with almond milk, greens, almond butter, and protein powder
Snack Two full-boiled eggs
Lunch Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
Snack Sliced cheese and bell pepper slices
Grilled shrimp topped with a lemon butter sauce with a side of asparagus
- Day 5
Breakfast Fried eggs with bacon and a side of greens
Snack A handful of walnuts with a quarter cup of berries
Lunch Grass-fed burger in a lettuce “bun” topped with avocado and a side salad
Snack Celery sticks dipped in almond butter
Dinner Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce
- Day 6
Breakfast Baked eggs in avocado cups
Snack Kale chips
Lunch Poached salmon avocado rolls wrapped in seaweed (rice-free)
Snack Meat-based bar (turkey or pork)
Dinner Grilled beef kebabs with peppers and sautéed broccolini
- Day 7
Breakfast Eggs scrambled with veggies, topped with salsa
Snack Dried seaweed strips and cheese
Lunch Sardine salad made with mayo in half an avocado
Snack Turkey jerky (no added sugars)
Dinner Boiled trout with butter, sautéed choy
Diet with Care
When you are on a keto diet your body burns its stored fats, it can be hard on your kidneys. And going back to a normal diet afterward can be tricky if you’re already facing any other health issues like diabetes, a heart condition, or high blood pressure. If you have any of these conditions, change your diet slowly and only with the guidance of doctor.
Pros and Cons of the Ketogenic Diet
A ketogenic diet will have some advantages and side effects too. What will the ketogenic diet do to your body? Below are some of the diet’s most commonly reported positive and negative effects.
The ketogenic is so popular today because of a few reasons. When you follow the Keto diet you observe the following changes in health.
- Lose Weight
- May Improve Cognitive Functioning
- May Slow Various Cancers
- May Reduce Inflammation from High Blood Sugar
- Helps You to Kick the Sugar Habit
- May Increase Female Fertility
No diet is perfect when you don’t follow it correctly under professional recommendations so that the ketogenic diet has its share of downsides. You might have constipation, mild low blood sugar, or indigestion. Much less often, low-carb diets can lead to kidney stones or high levels of acid in your body (acidosis). Other side effects can include the keto flu which may include headache, weakness, and irritability bad breath, and fatigue.
- Might Trigger Kidney Stones
- Might Cause Digestive Distress
- Bad Breath is Common
- You Might Get the “Keto Flu”
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – Spinach, kale, etc.
- Above ground vegetables – broccoli, cauliflower, etc.
- Stay hydrated- it helps offset the loss of fiber in your diet
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, fruit, and other low-carb sweeteners
- Other fats – extra virgin olive oil, coconut oil, high-fat salad dressing, etc.
- Avoid eating fast food as much as possible (the fat content is low quality, even in keto-friendly meals)
- Grains – Wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
- Don’t overeat. The high satiety of keto-friendly avoids overstuffing yourself out of habit.
- Avoid consuming too many nuts or dairy products, as they are typically calorie-dense and are easy to overeat.