When you undergo a keto diet, your body benefits in a lot of ways. First, you limit your intake with carbohydrates and sugar. You increase the fat intake since this will be used by the body as fuel to do your daily activities.
Keto is perfect for people who want to lose weight but don’t want to feel hunger. As most people know, the brain operates on sugar and carbs to function. When carbohydrates are low, the body will use other resources available, which in this case, is fat. The result is that the fats are converted into ketones when you eat food that is rich with them.
Other than this, you can also prevent medical conditions such as diabetes, Alzheimer’s, and other cognitive-related diseases if you are on a diet rich in keto. The most crucial part of starting this diet is to know how to make a keto meal plan you’ll love. It is essential that you are looking forward to your meals, and every one of them will help you decrease your carb intake.
What to Eat
The following should be included in your weekly meal plan and daily diet. These foods will help you get the healthy fats that you need, and at the same time, they have lower carbohydrates. As a result, your body will be forced to get the necessary nutrients from available fats.
You can start eating eggs, which include whole ones, pastured, and more. For poultry, you can choose between chicken and turkey.
You have the option to eat fish varieties such as herring, salmon, and mackerel. While for meat options, you can eat pork, beef, venison, and bison. Adding yogurt, cream, butter, and full-fat dairy will also be beneficial for you.
You can add macadamia, pumpkin, peanuts, almonds, walnuts, and flaxseeds if you enjoy snacks during the afternoon. For healthier fats where you can fry your favorite steaks and meat products, you can use olive oil, coconut butter, sesame, and avocado oil.
For fruits, avocado is an ideal choice, and it can sustain you in any meal of your choice. For vegetables, the most preferred favorites are tomatoes, peppers, mushrooms, kale, and other greens. Read more about keto vegetables when you click here.
Examples of Meal Plans
It takes a lot of trial and error, a comprehensive guide, your commitment, and preferences to figure out the best meals for your body. As an example, here’s the following that you can try.
What to Eat for Breakfast?
You can start the day by drinking keto coffee. This is coffee, but you add butter, bone broth proteins, and other fats. You can add omelette, mushroom, and spinach that are all excellent sources of protein. This means that you won’t be hungry for some time.
For breakfast for another day, you can eat plain yogurt and add sour cream. To make it a full meal, add some walnuts, chia seeds, and raspberries. This morning combo requires you to look carefully at your carb portions. Most yogurts have milk or lactose, which is a carbohydrate. You can balance the macro with protein-free eggs in the morning for a fuller meal.
What’s for Lunch?
For lunch, you can bake salmon and mix it with broccoli. Salmon is known to be rich in omega fatty acids, and broccoli is high in fiber. You can have a full lunch with just two ingredients.
For the next day, you can make a salad out of bacon, cheese, avocado, grape tomatoes, and spicy pumpkin seeds. These ingredients have high-fat content, but they are all low in carbohydrates.
Another option is to make your very own boxed lunch of ham, grilled chicken, cheese cubes, and sliced pickles. You can add walnuts or almonds for a little crunch. Raw veggies will make the meal healthier, and they include broccoli and cauliflower. Add some ranch dressings and guacamole, and you are good to go. You can know more about guacamole here: https://www.britannica.com/topic/guacamole.
Look Forward to Dinner
For dinner, you can make Caesar salad with lots of romaine lettuce. You can make it into a fulfilling night when you add bacon, chicken breast, and plenty of parmesan cheese. This meal is perfect to end the day since the abundant protein will not make you feel tired after a long day of work. For more fats, add olive oil dressings to your meal.
The next evening, you can opt to get a grass-fed beef which you can sauté in onions and garlic. Add tomato sauce and mix low-carb noodles with zucchini. To elevate the fat content, you can sauté the zucchinis in olive oil first before serving.
Other low-carb keto meal plans are available online. There are snacks and granola bars that are specially made for people who are on a keto diet. You can check them out and see which ones appeal most to your palate.