The ketogenic (or “keto”) diet is a low-carb, high-fat eating plan that encourages your body to enter a metabolic state called ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates, which can promote weight loss and help regulate blood sugar. The main principles are to reduce carbohydrates, increase fats, and moderate protein intake.
Key Principles of the Keto Diet
- Low Carbohydrates: Carbs are generally limited to around 20-50 grams per day.
- High Fat: 70-75% of your daily calories should come from healthy fats.
- Moderate Protein: 20-25% of your calories should come from protein.
Foods to Eat on Keto
- Healthy Fats: Olive oil, coconut oil, butter, avocados, nuts, and seeds.
- Proteins: Meat, fish, eggs, and dairy (if tolerated).
- Low-Carb Vegetables: Leafy greens, bell peppers, cucumbers, and broccoli.
- Beverages: Water, herbal teas, coffee (unsweetened).
Foods to Avoid on Keto
- Sugars: Soda, candy, sweets, and baked goods.
- Grains and Starches: Bread, rice, pasta, and most grains.
- High-Carb Fruits: Bananas, apples, oranges (low-carb berries like raspberries and strawberries are okay in moderation).
- Processed Foods: Processed snacks, fast food, and refined oils.
1-Month Sample Keto Diet Plan
Week 1
- Breakfast: Scrambled eggs with avocado and a sprinkle of cheese
- Lunch: Spinach salad with grilled chicken, olive oil, and some nuts
- Dinner: Baked salmon with steamed broccoli and butter
- Snack: Almonds or a few strawberries
Week 2
- Breakfast: Greek yogurt with chia seeds and a few raspberries
- Lunch: Tuna salad with leafy greens and olive oil dressing
- Dinner: Beef stir-fried with bell peppers, mushrooms, and coconut oil
- Snack: Cheese sticks or a boiled egg
Week 3
- Breakfast: Omelet with spinach, mushrooms, and cheese
- Lunch: Cauliflower rice with shrimp and bell peppers
- Dinner: Chicken thighs with roasted zucchini and butter
- Snack: Avocado slices with salt and pepper
Week 4
- Breakfast: Smoothie with almond milk, spinach, and a few berries
- Lunch: Lettuce-wrapped turkey and cheese with a side of olives
- Dinner: Pork chop with roasted Brussels sprouts and olive oil
- Snack: Celery sticks with almond butter
Tips for Success
- Stay Hydrated: The keto diet can cause water loss, so drink plenty of water.
- Electrolytes: Consider adding sodium, potassium, and magnesium to prevent the “keto flu.”
- Plan Meals: Plan your meals in advance to avoid high-carb temptations.
- Exercise: A mix of cardio and resistance training can enhance weight loss and energy levels.
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