Keto Diet Meal Plan for Diabetics
The ketogenic diet was developed nearly 100 years ago to treat epilepsy, and it has since been used for various therapeutic reasons, mainly pediatric neurological and metabolic diseases.
It has recently become a hot fitness trend for weight loss and is likely to benefit people with diabetes as well.
The main idea of this diet is to follow a low-carb, high-fat, moderate-protein meal plan. In conditions of carbohydrate deficiency, the body is forced to look for other energy sources.
The liver begins to convert fatty acids into ketone bodies, which become fuel for the brain and cells. Hence the body burns fat and uses it as the primary energy source.
Keto Diet Meal Plan for Diabetics – Content and Main Ingredients
The consumption of carbohydrates is significantly limited – up to 20-50 g per day in the form of non-starchy vegetables and fruits. The ratio of fat to total carbohydrates and proteins is 4:1 by weight.
The acceptable amount of protein consumed in the keto diet is 1 gram per kg of body weight, which we get primarily from meat, seafood, or cottage cheese.
Some high-fat foods can be consumed without restrictions: meat, lard, yolk, fish, unrefined vegetable oils, avocados, nuts and seeds, and whole-fat dairy products, which include sour cream, greek yogurt, butter, cream, and cheese.
In patients with type 2 diabetes mellitus, the keto diet leads to a decrease in glycated hemoglobin, rapid weight loss, reasonable glucose control, and a decrease in antihyperglycemic drugs.
Although the long-term benefits of this diet over other high-carb diets are yet to be proven.
All these promising results can be achieved if you follow a balanced meal plan
Please make sure to receive a consultation from your physician before making significant changes to your diet.
Keto diet meal plan for diabetics
Scrambled eggs with spinach and asparagus
1 cup of Low carb strawberry smoothie
100 grams of Sour cream with parsley, celery, and green onion
One bowl of Chicken soup with veggies – 183 calories
One slice of white bread – 77 calories
One piece of cheese – 113 calories
Roasted peppers stuffed with cheese
Total Calorie Count: 1173 calories
Chia pudding made with almond milk, strawberries, and half a banana
1 cup of Zucchini chips coated in olive oil and 30 gram of parmesan cheese
One hundred fifty grams of Avocado salad with tomatoes, green bell pepper, lime juice, and cucumber.
10 Shrimp with olive oil, broccoli, bell peppers, garlic, and lime juice.
10 macadamia nuts – 185 calories
Total Calorie Count: 1051 calories
Poached egg with avocado and celery
Two slices of watermelon
Air-pressured chicken breast in olive oil, roasted cherry tomatoes, and asparagus
Total Calorie Count: 1197 calories
150 grams of full-fat greek yogurt with ten blueberries
10 Salted crackers
200 grams Salmon fillet with roasted cherry tomato, carrot, and mashed avocado
10 Mushrooms with cheese, pepper, and green onion
2 oz of coconut
Total Calorie Count: 1192 calories
Keto Sausage and cheese egg omelet
Meatballs in tomato sauce and high-fat cheese
50 grams of Kale chips
Total Calorie Count: 1145 calories
2 Scrambled eggs with two slices of bacon
50 grams of pumpkin seeds
One piece of peanut butter toast
200-gram beef in olive oil with roasted cauliflower, salsa, asparagus, garlic,
One slice of high-fat cheese
Total Calorie Count: 1137 calories
1 cup of granola(122 grams) with cottage cheese, nuts, five raspberries
Guacamole with cucumber, carrot, and zucchini.
Three pieces of ham and cheese roll-ups
Zucchini noodles with ten shrimp, parsley, pepper, green onion, sliced cucumber
Total Calorie Count: 1247 calories
As with any diet, some precautions must be taken before starting a ketogenic diet.
- This diet is not recommended for all obese and type 2 diabetes patients. Your doctor must monitor your diet.
- Constant control of sugar readings is highly crucial for people with diabetes, especially when starting a new type of diet. If you’re prescribed insulin or hypoglycemic drugs, you might need an adjustment of medication dosages since there is a potential risk for hypoglycemia on Keto Diet.
- Don’t limit your drinking regimen. Due to the pronounced diuretic effect, drinking at least 1 liter of water a day is essential. You can enjoy water, tea, and coffee daily; ensure they are sugar-free.
- You should also be aware of the keto-flu period. Your body goes into adaptation mode when you first start a keto diet journey, so you will likely experience temporary flu-like symptoms for up to 2 weeks.
- Despite being beneficial in several ways, High-fat diets have one significant controversial side effect: increasing cholesterol levels. Therefore, constant check-ups for lipid profiles might be a good idea. Avoid saturated fats and include mainly polyunsaturated fats in your diet to avoid unfavorable results.
- According to experts, pregnant women and those with kidney disease should avoid using this type of diet since it’s not considered safe.
- If you wish to maximize the effects of diet and lose extra pounds in a shorter period, adding daily light to moderate physical activity is a great idea.
Gvantsa Qvariani is a medical doctor, DTMU graduate, an American MD program based in Georgia. Gvantsa has spent the last 6 years studying and practicing medicine in Georgia and other parts of Europe. She is active in medical researches, scientific conferences, various medical projects and so on. She is specialized in writing medical content based on newest studies from most reliable sources.