Keto Meal Diets
Introduction
You've probably heard of the ketogenic diet, but you might not know that it has many different variations. The basic idea behind all of them is to limit your carb intake and replace them with healthy fats and protein to get into a state of ketosis. This means burning fat instead of carbs for energy—and keeping those fatty acids circulating in your body! However, there are some foods that should be avoided when following any type of keto meal plan because they can make things harder on your body than they need to be (for example: processed foods). Here are some examples:
Meat, poultry and seafood.
Meat, poultry and seafood are the main sources of protein in a keto diet. Lean meats like chicken and fish are good options because they're low in fat, but you'll want to avoid processed meats like hot dogs or bacon if you can. If you're trying to lose weight, it's also important not to overeat these foods since they have high amounts of calories per serving (1).
You may be surprised that some popular "low-carb" foods such as pepperoni contain carbs! These types of products often contain hidden sugars that will add up quickly over time if eaten regularly without any control over how much food is consumed each day at meal times (2).
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Eggs and dairy.
Eggs and dairy are both great sources of protein and fat. Eggs are a good source of protein, but they can be high in cholesterol if you eat them without the yolk. Dairy products like cheese, cream and butter are also high in fat. Make sure to choose full-fat dairy products over low-fat versions!
Fatty fish.
One of the easiest ways to get your omega 3s is by eating fatty fish like salmon, tuna and mackerel. These three types of fish are high in protein and contain healthy fats that help to keep you feeling full.
You should eat two servings of fatty fish per week. Avoid eating shark, swordfish and king mackerel as these contain high levels of mercury which can be harmful for your health if eaten regularly over time.
Salmon: You can bake or grill salmon with olive oil or coconut oil on a hot pan until its cooked through then serve with some salad leaves on top as well as some lemon juice squeezed into the dish instead of salt & pepper!
Nuts and seeds.
Nuts and seeds are a great source of healthy fats, making them a must-do for keto meal plans. They're also high in protein and fiber, which can help keep you feeling full longer.
But be careful with nuts—they're calorie dense foods that should be consumed in moderation. And don't forget to add some salt!
Fruits.
Fruit is a great source of antioxidants, vitamins and minerals. But when you're trying to lose weight and keep your carbs low, fruit isn't the best option. Fruit contains too many carbs and not enough fat or protein—and it's especially high in sugar.
Fruit also doesn't offer much nutritional value compared with other options like meat or dairy products: A cup of plain strawberries has only 4g net carbs (total carb minus fiber), while a cup of blueberries has 13g net carbs! That makes eating one serving of berries worth 25 grams of carbs versus just 2 grams for an ounce serving size.
Non-starchy vegetables.
Non-starch vegetables are low in carbohydrates and high in fiber, vitamins, minerals and antioxidants. They include:
Asparagus
Broccoli
Cabbage (not the same thing as kale)
Carrots
High-fat dairy.
High-fat dairy is a great choice for those following the ketogenic diet. This includes milk, yogurt, cheese, cream and butter.
Choose the best dairy products you can find:
Choose organic if possible—dairy has been linked to increased cancer risk in some studies.
Choose grass-fed if possible—this type of dairy has been shown to contain more omega-3 fatty acids than grain-fed or conventional options.
Fattier cuts of meat.
If you're looking for a heavier meal, consider the following:
Ground beef (beef chuck, brisket, and sirloin steak)
Chicken thighs and drumsticks
Pork chops and ribs
Whole eggs (not just the whites).
Eggs are a great source of protein, vitamins and minerals. They're also high in fat, but not all fats are bad for you. Egg yolks contain the most fat—about 67 percent of the total calories in an egg come from its yolk! But this doesn't mean that you should avoid eating eggs altogether: The majority of your daily recommended intake comes from whole eggs (not just their whites).
Eggs' high levels of vitamin D make them an excellent source of this essential nutrient that plays a role in muscle growth, bone density, immune function and mood stability.*
Salad dressing is a good source of fat, but it can be deceiving. Most salad dressings have a lot of carbs in them and many are high in calories as well. So when you're looking for ways to lose weight on the keto diet, make sure to check the label of your favorite salad dressing before buying it!
If you want a healthier option than salad dressing that still tastes good, try making your own homemade version. This will help keep your calorie count low while providing some extra flavor with spices like cinnamon or gingerroot (which also helps lower inflammation).
These foods will help you stay on track with a keto meal plan
To start a keto diet, you need to make sure that you are eating enough calories and protein. You can do this by following the keto meal plans below.
The first thing you need to know about the keto diet is that it's not for everyone. This is because some people have issues with their bodies metabolizing fat as fuel, others have health conditions that make them sensitive or intolerant of certain foods (such as diabetes), and others still may simply want an easier way of eating without having to think about what foods they're putting into their bodies every day—especially if those choices are limited by cost or availability!
If none of these resonate with you at all then there's no need for concern since there are plenty of other options out there with similar benefits but less restrictive rules in place; however if any one thing resonates strongly enough such as feeling overwhelmed by constant hunger pains then maybe try giving this method another shot first before making any hasty decisions because sometimes simple solutions work best after all!
Conclusion
It’s important to remember that no diet is perfect for everyone. However, if you follow these guidelines and stay focused on your goals, then keto meal planning is a great way to ensure that you are achieving your health and fitness goals.
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