January When in doubt, opt for a salad with nonstarchy veggies, cheese, avocado, and a simple, olive oil—based salad dressing. Fat head pizza Dinner. Keto pizza omelet. Low-carb diets tend to result in more weight loss, even though most studies of it do not advocate counting calories: British Journal of Nutrition Effects of low-carbohydrate diets v. As with any meal on keto, breakfast requires thought and planning. Breakfast foods you can feel good about eating on keto include chia seed pudding, sweet potato toast, and cauliflower hash browns. Even though artificial sweeteners are generally not recommended, some people following a keto diet make fat bombs and other treats using keto-specific baking products such as specially marked confectioners sugar and chocolate chips. Other plant-based oils include sesame oil, avocado oil, and olive oil. Certain types of alcohol in moderation, along with kombucha, may fit in your plan, too. However, some people may need to pay extra attention to avoid high protein intake greater than 2.
Ketogenic or keto meal plans have been used by medical professionals for nearly years to manage certain medical conditions. If you decide to go on a keto diet, you can expect to make substantial changes to your eating style. This diet eliminates or severely restricts many foods that you are probably used to eating. When you follow the plan, you build meals around fatty foods and significantly restrict your intake of carbohydrates and protein. As a result of that macronutrient balance, acids called ketones are produced in the body. When ketone levels are high enough, you are in a state of ketosis. Getting your body into and staying in a state of ketosis is the goal of a keto diet.
Looking to lose weight? Keto is one of the biggest diet fads out there today. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, medically recommended diets of to total calories per day. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. And that may be true. While it can be motivating to see the number on the scale go down often dramatically, do keep in mind that most of this is water loss initially.
See our keto foods guidelines. Article Sources. With just a few ingredients, plus some basic pantry items, we have put together ketogenic convenient ketogenic meal plan, which is as sample to your wallet as it is to your diet. Keto meat pie Plan.