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How to Do the Keto Diet Effectively

Many people are conscious about their health and weight. They are trying different diet routines for losing weight but, at the same time, having healthy meals. This is where the Ketogenic Diet or keto diet for short comes in.

When we say the ketogenic diet, it is a low-carb, high-fat diet that offers full health benefits. Studies show that this kind of diet helps in losing weight and improves health. Aside from that, the ketogenic diet brings more benefits that fight against diabetes, cancer, epilepsy, and Alzheimer’s. 

What Is A Ketogenic Diet?

The ketogenic diet shares many similarities with low-carb diets and Atkins. As said earlier, this is a very low-carb, high-fat diet. This diet involves drastically reducing your carbohydrate intake and replaces it with fat. The reduction of carbs in your body eventually puts you into a metabolic state called ketosis. 

As a result, your body becomes efficient when it comes to burning fats for energy. Apart from that, it causes those fats to turn into ketones in the liver that supplies energy to the brain. Moreover, a ketogenic diet can cause a massive reduction of your blood sugar along with insulin levels. 

Types of Ketogenic Diets

The keto diet has several versions:

Standard ketogenic diet or SKD

This keto diet typically contains 75% of fat, 20% of protein, and only 5% of carbohydrates. In other words, this is a very low-carb, with moderate protein and a high-fat diet. 

Cynical ketogenic diet or CKD

This kind of keto diet involves periods of higher carbohydrates refeeds. For example, five ketogenic diet days then followed by two high-carb days.

Targeted ketogenic diet or TKD

This type allows you to add some carbs along with your workouts.

High-protein ketogenic diet

It is almost similar to the standard ketogenic diet. However, this type includes more protein. Usually, the ratio is 60% of fat, 35% of protein, and 5% of carbs.

Generally, the standard ketogenic diet is the most researched among all types. Health professionals mostly recommend the standard ketogenic diet. 

Foods to Avoid In Ketogenic Diet

Since the ketogenic diet reduces carb intake, you should limit any food having high carbs. When you are in the ketogenic diet, here are some foods you should reduce or avoid consuming.

  • Sugary foods – You must reduce or avoid taking soda, fruit juice, smoothies, cake, ice cream, candy, or sweets.
  • Grains and starches – It includes wheat-based products such as rice, pasta, cereal, etc.
  • Fruits – Fruits are healthy, but you should refrain from eating them as much as possible. However, you can have some small portions of berries.
  • Beans and legume – It includes peas, kidney beans, chickpeas, lentils, etc.
  • Root vegetables and tubers – It includes potatoes, carrots, parsnips, or any root crops.
  • Some condiments or sauces – You should avoid some sauces or condiments since they mostly contain sugar and unhealthy fat.
  • Alcohol – Alcohol has carb content. A lot of alcoholic drinks can throw you out of ketosis. 

Ketogenic Diet Is Effective if Done Properly

The ketogenic diet is a great way to lose weight. Aside from that, since this diet takes you away from sugary foods, it is also great for people having diabetes. If you’re looking for a way to improve your metabolic health, then the ketogenic diet is for you. 

However, if you are somebody wishing to add more muscle or weight, this may seem inappropriate. In addition, any diet will work as long as you are consistent and sticking with it in the long run. 

One Week Keto Diet Meal Plans You Can Try 

A ketogenic diet is an excellent way to improve your health, along with losing weight. It has good benefits for your body. By reducing your carbs intake and replacing it with fat, you can get a healthy body. If you have plans to start a ketogenic diet, then you are on the right track. This post will give you some ideas of the best keto diet meals you can try to help you begin with your ketogenic diet. Let us start with a sample meal plan for one week.

Sample Keto Diet Meal Plan 

Of course, you should do your diet every day. To give you some insights, you can try this keto diet meal plan:

For Monday

To start your day, you can have a breakfast of bacon, eggs, and tomatoes. Then for lunch, you can eat a chicken salad with olive oil and feta cheese. As for dinner, try salmon and asparagus cooked with butter. This keto diet meal will surely inspire you to continue your week ahead.

For Tuesday

You can start your day eating an egg with tomato and basil, then some goat cheese omelet. As for lunch, you can drink almond milk and stevia milkshake. Aside from that, you can have some peanut butter and cocoa powder. Finally, for dinner, you can eat meatballs, cheddar cheese, and some vegetables. This keto diet meal allows you a sweet little time.

For Wednesday

For your breakfast, you can try any ketogenic milkshake. Then for lunch, you can go for a shrimp salad with olive oil and avocado. Lastly, for dinner, have some pork chops with parmesan cheese, broccoli, and salad.

For Thursday

You can try having sugar-free yogurt with peanut butter, cocoa powder, and stevia for breakfast. For lunch, try some stir-fry cooked in coconut oil along with vegetables. In addition, for your dinner, you can try having a bun-less burger with bacon, egg, and cheese.

For Friday

Start your day having omelet with avocado, salsa, peppers, onion, and spices for your breakfast. As for lunch, a handful of nuts with some celery sticks, guacamole, and salsa. When it comes to your dinner, you can try chicken stuffed with pesto, cream cheese, and vegetables.

For Saturday

Have some ham and cheese omelet with vegetables. Then for lunch, go with the same ham and cheese slices but with nuts this time. Lastly, for dinner, have some white fish, egg with spinach cooked in coconut oil.

For Sunday

For your breakfast, have some fried eggs with bacon and mushrooms. For lunch, try a burger with salsa, cheese, and guacamole. As for dinner, try some steak and eggs with salad as your side dish. 

Of course, you can try to rotate the vegetables and meat. You can try other veggies as long as it suits your keto diet meal plan. There are many keto diet meal plans for you to try. This is just an idea for you, so you will know the basic meal plans to start with. 

Get Ready For Your Keto Diet

With these keto meal plans, you will have a healthy body while reducing weight. You should search for more keto diet meal plans you can try. There are plenty of ideas for you to try. Aside from working out, get ready to be healthy with the ketogenic diet.

 

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