The Ultimate Keto meal plan

A ketogenic diet is a high fat and low carb diet. Reducing carbs may put your body in ketosis, which causes it to use fat for energy.

If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear about the ketogenic, or keto, diet. The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health.

Some research suggests that adopting this low carb, high fat diet may promote fat loss and improve glycemic control in people with type 2 diabetes.

The keto diet may also have neuroprotective effects and help improve cognitive function in people with Alzheimer’s disease, though more research is needed.

While the keto diet does seem to have some benefits, it is typically high in saturated fat. This can raise LDL (“bad”) cholesterol in some individuals, which may increase the risk of cardiovascular disease and cardiovascular events like heart attack and stroke

For this reason, the keto diet may not be a good option for everyone.

Additionally, the keto diet is not recommended for people who are pregnant or nursing, or those who have kidney disease, liver disease, respiratory failure, cardiac arrhythmia, or type 1 diabetes.

The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein.

Ketogenic diet basics

When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist.

Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake.

Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%.

This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis.

While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight.

Ketogenic diet meal plan

Switching to a ketogenic diet may seem overwhelming, but it doesn’t have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. Some online tools and calculators can be helpful.

In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake.

Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

Although many ketogenic meals are based around animal products, there is a wide variety of vegetarian options to choose from as well.

If you’re following a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small serving of a starchy vegetable to your dinner will increase the number of carbs in this meal plan.

Keto-friendly foods

When following a ketogenic diet, meals and snacks should center around the following foods:

Eggs: pastured, organic, or conventional all work fine

Poultry: chicken and turkey

Fatty fish: salmon, herring, and mackerel

Meat: beef, venison, pork, organ meats, and bison

Full-fat dairy: unsweetened yogurt, butter, and cream

Full-fat cheese: cheddar, mozzarella, brie, goat cheese, and cream cheese

Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds

Nut butter: no-sugar-added peanut, almond, and cashew butters

Oils rich in healthy fats: olive oil, avocado oil, and sesame oil

Avocados: whole avocados can be added to almost any meal or snack

Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, and peppers

Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices

Foods to limit

When possible, it’s best to avoid or limit foods rich in carbs while following a keto diet.

The following foods should be limited:

Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts, and rolls

Sweets and sugary foods: sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar

Sweetened beverages: soda, juice, sweetened teas, and sports drinks

Pasta: spaghetti and other noodles

Grains and grain products: wheat, rice, oats, breakfast cereals, and tortillas

Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin

Beans and legumes: black beans, chickpeas, lentils, and kidney beans

Fruit: citrus, grapes, bananas, and pineapple

High carb sauces: barbecue sauce, ketchup, honey mustard, sugary salad dressings, and dipping sauces

Certain alcoholic beverages: beer and sugary mixed drinks

Though carbs should be restricted, you can enjoy low glycemic fruits, such as berries, in limited amounts as long as you’re maintaining a keto-friendly range of macronutrients (carbs, protein, fat).

Be sure to choose plenty of whole foods and steer clear of processed foods and trans fats when possible.