If you are new to start a Keto Diet. Want to know about Keto Diet?? Please read this article: Keto diet for beginners.
The keto diet plan, is a particular kind of low carb diet that is centered around a particular proportion of macronutrients, or macros, with an objective of arriving at a state called ketosis.
Ketosis is a metabolic state wherein the body consumes fat for fuel rather than starches. It’s exceptionally compelling for weight reduction, vitality, and mental clearness.
Macronutrients are fat, protein, and starches. The ketogenic diet is commonly 70% fat, 25% protein, and 5% starches.
If you are thinking to start a keto diet I request you to discuss it with your doctor at first. To help you, here is an example easy and simple ketogenic diet plan for 7-days:
Day-1
Breakfast: Eggs scrambled with butter and tomatoes.
Lunch: Chicken Breast with olive oil and salad.
Dinner: Salmon or any fish with asparagus cooked in butter.
Day-2
Breakfast: Egg, tomato, capsicum, spring onion, and cheese omelet.
Lunch: Meatballs, cheddar cheese, and vegetables
Dinner: Almond milk, peanut butter, cocoa powder, and stevia milkshake.
Day-3
Breakfast: Egg scramble with spinach and butter
Lunch: Cook Shrimp with olive oil, tomato, capsicum.
Dinner: Chicken chops with cheese, broccoli, and salad.
Day-4
Breakfast: Omelet with salsa, peppers, onion, and spices as you like.
Lunch: Cauliflower Fried Rice and Fish.
Dinner: Tuna Salad with cream cheese and vegetables.
Day-5
Breakfast: Egg and spinach cooked in olive oil.
Lunch: Beef stir-fry cooked in olive oil/butter with vegetables.
Dinner: vegetable salad with cheese.
Day-6
Breakfast: Bun-less burger with bacon, egg, and cheese.
Lunch: Fish, Broccoli, and green bean
Dinner: Ham and cheese slices with nuts
Day-7
Breakfast: Fried eggs with bacon and mushrooms.
Lunch: Steak and eggs with a side salad
Dinner: Vegetable, cheese salad
Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits. You can alter with your favorite low carb meals.
Keto Snacks:
In case you get hungry between meals, here are some healthy, keto-approved snacks:
- Cheese
- A handful of nuts or seeds
- Cheese with olives
- 90% dark chocolate
- A low-carb milkshake with almond milk, cocoa powder, and nut butter
- Full-fat yogurt mixed with nut butter and cocoa powder
- Strawberries and cream
- Smaller portions of leftover meals
- Peanut muffins with stevia sweetener
Tips for Eating Out on a Ketogenic Diet
Eat when you’re hungry and stop when you’re satisfied. It can be that simple. You do not need to count calories or weigh your food. You don’t need low-fat products. Below are examples of what you could eat…
- It is not very hard to make most restaurant meals keto-friendly when eating out. Most restaurants offer some kind of meat or fish-based dish. Order this, and replace any high-carb food with extra vegetables.
- Egg-based meals are also a great option, such as an omelet or eggs and bacon.
- Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon or eggs.
- For dessert, ask for a mixed cheese board or berries with cream.
A ketogenic diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.
It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
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