What is Keto (Ketogenic) Diet Plan?
The ketogenic diet plan (also keto diet) is a low-carb, high-fat food diet that has many health benefits. With ketosis, you can improve your health and still lose weight. Keto diets even have benefits against cancer, diabetes, epilepsy, and Alzheimer’s disease. This article details a complete guide to the diet.
Types of Keto Diet Meal Plans (Printable and PDF)
How to plan your Keto Diet?
The ketogenic diet is a diet with a significantly low-carb, high-fat makeup. It involves considerably lowering of your carbohydrate intake and replacing it with fat. This lowering of carbs places your body into a metabolic state called “ketosis.” In this state, your body will become very efficient at converting fat to energy. Your body also converts fat into ketones in the liver, which supplies energy to the brain.
Furthermore, Keto diets can cause a significant reduction in your blood sugar and insulin levels. These, together with the increased ketones, has various health benefits.
4 Main Types of Ketogenic Diets
The standard ketogenic diet (SKD):
This version is the most popular and has a low-carb, moderate protein, and high-fat diet makeup. It usually contains 75 percent fat, 20 percent protein, and only 5 percent carbohydrate.
The cyclical ketogenic diet (CKD):
This keto diet involves swapping periods of higher-carb followed by a high-fat diet, i.e. 5 keto days followed by two high carbohydrate days.
The targeted ketogenic diet (TKD):
This diet allows you to add carbohydrate when working out.
High-protein ketogenic diet:
This diet is similar to an SKD apart from the fact that it includes more protein. The ratio for a high-protein ketogenic diet is usually 60 percent fat, 35 percent protein, and 5 percent carbohydrate.
It must be noted, however, that only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are mostly used by bodybuilders or athletes. Therefore, this article primarily deals with SKD, although many of the same principles also apply to other variations.
Health Benefits of Keto Diets
Ketogenic Diets Helps You to Lose Weight
A keto diet is a very efficient way to lose weight and lower your risk factors for disease. The keto diet is also filling, and you can quickly lose weight without having to track your food intake.
Ketogenic Diets Improves Diabetes and Prediabetes
One of the characteristics of diabetes is changes in body metabolism, high blood sugar, and also impaired insulin function. However, the keto diet helps to lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome. A ketogenic diet also improves insulin sensitivity. This is a very significant benefit when considering the link between weight and type 2 diabetes.
Keto diet can also have benefits for a wide variety of different health conditions including heart disease, cancer, epilepsy, Alzheimer’s disease, Polycystic ovary syndrome, Parkinson’s disease, Brain injuries, and Acne.
Foods to Avoid on a Keto Diet
Any food that is high in carbohydrate should be consumed sparingly. The foods you should avoid while on a keto diet are Alcohol, Beans or legumes, Fruits, Grains or starches, Low-fat or diet products, Root vegetables and tubers, condiments or sauces with sugar and unhealthy fat, Sugar-free diet foods, Sugary foods, and unhealthy fats.
Foods to Eat on a Keto Diet
You should build most of your meals around these foods:
- Meat: bacon, red meat, steak, ham, sausage, chicken, and turkey.
- Fatty fish: Such as mackerel, salmon, trout, and tuna.
- Butter and cream
- Cheese: Unprocessed cheese such as cheddar, goat, cream, blue or mozzarella.
- Nuts and seeds: Almonds, chia seeds, walnuts, flax seeds, pumpkin seeds.
- Healthy oils: Primarily avocado oil, extra virgin olive oil, and coconut oil.
- Avocados: freshly made guacamole or whole avocados.
- Low-carb veggies: tomatoes, most green vegetables, onions, peppers.
- Condiments: You can use pepper, salt, and various healthy herbs and spices.
The thing to do on a Keto diet is to eat whole, single-ingredient foods.
1 Week Sample Keto Meal Plan
Breakfast: Bacon, tomatoes, and eggs.
Lunch: Chicken salad with feta cheese and olive oil.
Dinner: Asparagus cooked in butter and salmon.
Breakfast: Egg, basil, tomato, and goat cheese omelet.
Lunch: Almond milk, cocoa powder, peanut butter, and stevia milkshake.
Dinner: Meatballs, vegetables, and cheddar cheese.
Breakfast: A ketogenic milkshake
Lunch: Shrimp salad with avocado and olive oil.
Dinner: Pork chops with broccoli, Parmesan cheese, and salad.
Breakfast: Omelet with avocado, peppers, salsa, onion, and spices.
Lunch: nuts and celery sticks with salsa and guacamole.
Dinner: Chicken stuffed with cream cheese and pesto, together with vegetables.
Breakfast: Sugar-free yogurt with cocoa powder, peanut butter, and stevia.
Lunch: Beef stir-fry cooked in coconut oil and vegetables.
Dinner: Bun-less burger with egg, bacon, and cheese.
Breakfast: Ham, together with cheese omelet and vegetables.
Lunch: Ham and cheese slices with nuts.
Dinner: Egg, white fish, and spinach.
Breakfast: Fried eggs, bacon, and mushrooms.
Lunch: Burger, guacamole, salsa, cheese.
Dinner: Steak, eggs, and a side salad.
While on a keto diet, try to swap the vegetables and meat as each provides different nutrients and health benefits.
Keto Diet Side Effects and How to Minimize Them
While the keto diet is very safe for healthy people, there are some initial side effects which occur while your body adapts to the meal. These side effects are known as the keto flu and usually, end in a few days. The symptoms of keto flu are sleep issues, reduced energy, and mental function, increased hunger, nausea, decreased exercise performance, and digestive discomfort. To mitigate these effects, eat a regular low-carbohydrate diet for the first few weeks of your keto diet. This will let your body burn more fat.
A ketogenic diet may also alter the water and mineral level of your body. You can correct it by adding extra salt to your diet or consuming mineral supplements. In the beginning, try to eat until you are full. Also, avoid reducing the calories you consume too much. A ketogenic diet naturally causes weight loss without any need for intentional calorie restriction.
Frequently Asked Questions about Keto Diet
Q. Can I ever eat carbohydrates again?
A. Yes. However, it would be best if you reduced your carb intake significantly initially. After 2–3 months, you can eat carbohydrates on special occasions as long as you return to the diet immediately afterward.
Q. Will I lose muscle?
A. There is a likelihood that you will lose some muscle on any diet, including keto. However, the high ketone levels and high protein intake may help you keep muscle loss to a minimum, particularly if you exercise by lifting weights.
Q. Can I build muscle on a keto diet?
A. Yes, but it may not be as efficient as when you are on a moderate-carb diet
Q. Do I need to or carb load or refeed?
A. No. A few higher-calorie days will be beneficial occasionally.
Q. How much protein should I eat?
A. Protein should be consumed moderately, as a very high intake may spike your insulin levels and lower the ketones level. Around 35% of the total calorie intake should be your maximum.
Q. What if I am constantly tired?
A. Most likely, you are not in full ketosis, or your body is not utilizing ketones and fats efficiently. Lower your carb intake take a supplement like MCT oil or ketones.
Q. My breath smells. What can I do?
A. This is a common side effect of the ketogenic diet. Chew sugar-free gum or drink naturally flavored water.
Q. Is ketosis extremely dangerous?
A. Ketosis is different from ketoacidosis. Ketosis is natural, while ketoacidosis only occurs in uncontrolled diabetes. While ketoacidosis is dangerous, ketosis on a keto diet is healthy.
Q. I have digestion issues and diarrhea on the diet. What should I do?
A. This is a common side effect which usually stops after 3–4 weeks. If your digestion issues such as constipation takes longer than 4 weeks, consume more vegetables that are high in fiber such as brussel sprout and broccoli. Using magnesium supplements may help with your constipation as well.
While the keto diet is great, it is not for everyone. A ketogenic diet is usually useful for people who are diabetic, overweight, or looking to improve their body’s metabolic rate. It is less useful for elite athletes or people who want to add large amounts of muscle or weight. Also, the die will only work if you are stick with it.
Printable keto diet plan (PDF)
|Days||Breakfast/Calories||Lunch/Calories||Snack/Calories||Dinner/Calories||Total Calories per day|
|Sunday||Avocado pear and scrambled eggs topped with lettuce||Chicken and hummus lettuce wraps||Celery and pepper strips dipped in guacamole||Philly cheese steak gasserole(mix pork roast with sliced onions and peppers, cream cheese and shredded cedar then bake for 30minutes)||1211|
|Calories: 298||Calories: 310||Calories:116||Calories: 321|
|Monday||3 eggs omelet with spinach cheese and sausage||BLT salad(mix 2-3 cups of lettuce with a little bacon then dice it with a medium tomato)||Roasted beef and sliced cheese||Zucchini noodles and cream sauce||986|
|Calories: 400||Calories: 270||Calories:60||Calories: 56|
|Tuesday||Bacon and eggs(fry 2-3 eggs then eat it with some bacon)||Spinach salad( add with red onion, bacon, little tomato and hot sauce vinaigrette)||Smoothie made with almond milk, almond butter and protein powder)||Cheese burgers||1597|
|Calories: 300||Calories: 420||Calories:420||Calories: 420|
|Wednesday||Eggies(mix 8 eggs in a bowl, add in cheese and veggies then pour it in tins. Cook for 30minutes)||Tuna salad stuffed in tomatoes||Bell pepper and sliced cheese||Meatloaf with veggies||1285|
|Calories: 105||Calories: 380||Calories:20||Calories: 640|
|Thursday||Fried eggs and bacon||Tuna salad lettuce stuffed in tomatoes||Celery sticks dipped in almond butter||Little tacos(because it is often carby) and beef.||1322|
|Calories: 280||Calories: 290||Calories: 216||Calories: 410|
|Friday||Baked avocado egg boats.||Fries and Cole slaw||Meat based bar(turkey or pork)||Pork chops and vegetables||1005|
|Calories: 355||Calories: 160||Calories: 120||Calories: 350|
|Saturday||Eggies||Taco salad(mix with sour cream cheese and veggies)||Turkey jerky(look for no added sugar)||Pork roast and veggies||1044|
|Calories: 105||Calories: 530||Calories: 80||Calories: 270|
Note: You need to reduce your intake of carby (carbohydrates) to 20-50g per day.