Find Out How Much Weight You Can Lose With Keto Diet

Ketogenic Diet Meal Plan

Switching over to a ketogenic diet can seem overwhelming, but it doesn’t have to be difficult.
Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.
In order to reach and remain in a state of ketosis, carbs must be restricted.
While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a much higher carb intake.
Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.
This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

Keto-Friendly Foods to Eat :

When following a ketogenic diet, meals and snacks should center around the following foods:

Eggs: Pastured, organic whole eggs make the best choice.

Poultry: Chicken and turkey.

Fatty fish: Wild-caught salmon, herring and mackerel.

Meat: Grass-fed beef, venison, pork, organ meats and bison.

Full-fat dairy: Yogurt, butter and cream.

Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.

Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.

Nut butter: Natural peanut, almond and cashew butters.

Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.

Avocados: Whole avocados can be added to almost any meal or snack.

Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers.

Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.

Foods to Avoid

Avoid foods rich in carbs while following a keto diet.

The following foods should be restricted:

Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.

Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.

Sweetened beverages: Soda, juice, sweetened teas and sports drinks.

Pasta: Spaghetti and noodles.

Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.

Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.

Beans and legumes: Black beans, chickpeas, lentils and kidney beans.

Fruit: Citrus, grapes, bananas and pineapple.

High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.

Certain alcoholic beverages: Beer and sugary mixed drinks.

Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range.

Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats.

The following items should be avoided:

Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil.

Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats.

Diet foods: Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.

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