Building Your Own Keto Diet Plan For Weight Loss
A Keto diet often appears to be pretty straightforward. “What can possibly go wrong? Just cut out carbs, right?” Well, not exactly.
When speaking of a standard ketogenic diet, your primary goal is to stay below 45 grams of carbohydrates per day. But is that it? Not exactly, there are lots of things we need to be aware of in order to plan our regimen wisely.
Effectively structuring your diet is the most crucial factor that will define your success regarding losing extra weight. Being aware of what products to avoid, and which products to eat, prepping your meals in advance, and strictly following the diet plan will ensure a successful and quick weight loss on a Keto diet.
What does a healthy Keto diet look like?
There is a large group of foods that you need to include in your daily regimen, and these products need to be added to your meal prep at all times. Let’s proceed to our ketogenic food list:
Veggies, lots of veggies
But not just all veggies, since large numbers of vegetables contain loads of sugar, which needs to be excluded at all costs during a Keto diet. This implies that you need to eat fewer carrots and onions and go for lots of leafy greens, like broccoli, cauliflower, spinach, and others.
This amazing fruit is Keto adept’s best friend. It’s a wonderful source of vegetal fat. They’re also a rich source of vitamins and minerals. It also helps decrease cholesterol levels.
This is an essential element of the ketogenic diet. However, it needs to be included in moderation. Too much protein can ruin your diet.
This super healthy source of fat is incredibly rich in Medium Chain Triglycerides. It helps your body stay in ketosis for a longer period of time.
Not only is olive oil a formidable source of healthy fat, but it also has an entire host of medical applications. It is known to decrease cancer rates, minimize chances of CVD, diabetes, and last but not least, obesity.
Seeds and nuts
People who consume nuts regularly are less prone to illnesses such as heart disease, various types of cancers, along with depression and other types of diseases. Not only that, nuts and seeds are both rich in fiber, which helps the body process food.
The vast majority of fruits are a “no-no” on a Keto diet, but not berries. They’re a rich source of antioxidants with and by eating them you won’t reach your keto diet carb limit, given the low amounts of sugar in them.
Butter will help you increase the fat content in your food and will make any meal twice as delicious!
An example of a three-day meal plan
As we’ve previously stated, your food intake on Keto shouldn’t go beyond 30-45 grams of carbs. This plan is consistent with this threshold. And by following it, you’ll be able to get rid of sugar on a Keto diet. A healthy meal plan always needs to be tweaked according to your personal needs.
A Sample Keto Menu for three days:
Meal 1: Two-egg omelet with spinach and arugula
Meal 2: Steak with steamed green and mushrooms with tahini paste
Meal 3: Green beans sautéed in olive oil with spinach and tofu.
Meal 1: Omelet with portobello and cheese.
Meal 2: Salad with smoked salmon, leafy greens, tomatoes, and ground flaxseeds.
Meal 3: Fried turkey meat in coconut milk with sautéed broccoli and spinach.
Meal 1: Bell pepper stuffed with cheese and eggs.
Meal 2: Spinach salad with tuna, walnuts, avocado, and arugula.
Meal 3: Fried chicken with arugula, tomatoes, and tahini.
What about snacks?
Snacking isn’t generally recommended. However, considering how filling a standard such a diet is, you can always have a little snack rich in fat, that will immediately stop food cravings.
Furthermore, having a delicious and healthy snack on this diet is pretty simple, here is a couple:
- Cashew nuts with goat cheese
- Avocado salad with turkey
- Peanut butter
- Fat bombs with cashews, coconut, and chocolate
- Guacamole with vegetables low in carbohydrates
- Boiled egg
- Vegetable chips
- Berries with high-fat cream
- Macadamia nuts
- Greens with tahini and avocado
This goes to the sugar cravers out there
There are a few ways you can prevent those unpleasant sugar cravings without suffering too much. Sugar, similar to many addictive products that we consume, is often the reason for a broad spectrum of illnesses that affect our brain and blood in the long run. Here are a few solutions to getting rid of sugar on a keto diet:
Try supplementing with L-Glutamine. Its chemical structure resembles the one of glucose, which helps alleviate cravings.
Snack very lightly. Opt for fat or protein-dense foods.
There is a host of vitamins and minerals that are essential to regulating sugar spikes in the blood. The most important ones are B vitamins, ALA (Alpha-lipoic acid is an antioxidant), Zinc, and Vitamin E.
So if you’re still asking yourself about how much sugar you’re allowed on a Keto diet — virtually none. Try planning your regimen around this rule.
If it’s going to be too tough to get rid of sugar you can try the Sweet taste bud disabler which blocks sugar cravings.
The Ketogenic diet isn’t very restrictive, compared to other popular regimens, but there are a few things you need to throw out of your meal plan ASAP. But that isn’t that big of a problem, considering how many delicious products you’ll be eating more of!
All of them are rich in fat, vitamins, and minerals, which will keep your body healthy and gut satisfied. The food cravings aren’t generally a thing on a Keto diet, they only occur sometimes, with some people. But the ketogenic diet’s macronutrient profile will keep you full and happy throughout the day.
If you’re looking for a comprehensive guide to start the ketogenic way of eating check out an in-depth look at what to expect when going on a keto diet!