Keto Diet Recipe

A ketogenic diet is a diet characterized by very low carbs, high fat and moderate amount of proteins. It is a great nutrition plan. It is a popular nutrition method worldwide that is used to shed off excess weight and improve health. We will provide yummy meal plans with a simple recipe that control the intake of carbs to make this journey easier for both beginners in Keto journey and experts.

The Keto diet works in a simple way. When you reduce your carbs intake, your body gets into a metabolic state known as ketosis. This state enables your body to burn fats efficiently for energy. If you follow the keto diet in a systematic and strict manner, there will be a massive reduction of blood sugar, insulin level and you will lose weight incredibly.

BENEFITS OF KETO DIET

1. Keto diet helps in weight loss

2. Due to the high fat diet, it reduces hunger and increases satiety, this state helps in reducing weight.

3. During the Keto diet, there is increased energy efficiency in your body, as it mostly uses the fats stored in the body for energy.

4. It slows the aging process

5. During the Keto diet journey, your sleep and mood will improve tremendously.

6. Keto diet reduces the risk of inflammation

7. It has also been known to reduce insulin resistance in your bod.

These Keto plans are easy, with readily available meal plans. It is easy to follow unlike other weight loss program and we are sure you will achieve the desired results. It provides a balanced way to lose and keep the weight off. The Keto plans will not change your habits but improve them. All our plans are crafted by a nutritionist and double verified.

Best food to eat on Keto Diet

1. Eggs

They can be pastured or organic whole eggs

2. Seafood and fatty fish

Wild-caught salmon, herrings, mackerel, and sardines

3. Meat

Grass-fed beef are the best, unprocessed meat and organic meat are Keto-friendly proteins. They include venison pork, bison and lamb

4. Poultry

Chicken and turkey

5. Full-fat dairy

Butter, ghee, cream, and yogurt

6. Full-fat cheese

Goat cheese, cream cheese, mozzarella, cheddar, brie

7. Nuts and seeds

Macadamia nuts, walnuts, pumpkin seeds, almonds, flaxseed, peanuts, chia, sesame seeds, pecans, and hemp

8. Nut-butter

Cashew butter, natural peanut, almond

9. Oils

Extra virgin Olive oil, coconut oil, avocado oil, coconut butter, sesame oil, and nut oils

10. Condiments

Keto-approved condiments add flavor to your Keto meals. They include salt, paper, vinegar, lemon juice, fresh herbs, and spices.

11. Vegetables

Keto vegetables are non-starchy. They are low in calories and high in nutrients. They include leafy and green items like kales, broccoli, tomatoes, mustard, spinach, Swiss chard, mushrooms, cauliflower, cabbage, and zucchini.

12. Avocados

Whole avocados can be used as a snack or added to any meal

Best drinks on Keto diet

1. Water

It is the best during the Keto journey. Flatwater, with ice or sparkling water, is great. Add natural flavors like sliced lemons/ lime and cucumbers.

2. Coffee with no sugar

You can add a little amount of milk or cream. Several teaspoons are preferred.

3. Tea with no sugar

Any type of tea is recommended, black, green or mint tea.

4. Homemade bone broth

It is hydrating and full of nutrients.

Best fruits on Keto diet

Most fruits are too high in carbs and therefore not recommended for Ketogenic journeys. The only fruit that is recommended is berries. Berries are low in carbs and high in fiber. Blackberries, raspberries, strawberries are loaded with antioxidants that reduce inflammation and protect the body against diseases.

Foods to avoid on a Keto diet.

Grains

They are filled with carbs and therefore can hurt your keto progress. They include rice, pasta oatmeal, wheat, and bread.

Fruits

Most fruits are high in sugar and carbs and therefore not recommended during Keto dieting. Fruits such as pineapples, oranges, apples, pears, grapes, mangos, oranges and dried fruits such as raisins and dates

Vegetables that grow beneath the ground

These vegetables have high starch content and therefore not good. They include potatoes, sweet potatoes, baked potatoes, yams, peas, corn, cassava and artichoke

Legumes

Although legumes are high in protein and other important nutrients, they are in carbs and should be avoided. They include baked beans, chickpeas, lentils, black beans, pinto beans, and green peas

Dairy

Most dairies contain carbs, therefore, limit intake to few teaspoons per day. Avoid condensed milk, creamed cottage cheese, low fat yogurt and most milk.

Beverages

Avoid most alcohol like wine beer and sweetened cocktail. Avoid sodas, fruit juices, and hot chocolates. They are a source of hidden sugars and carbs.

Oils and unhealthy fats

KETO MEAL PLAN FOR 1 WEEK

MONDAY

Breakfast: two scrambled eggs in pastured butter served on a bed of lettuce topped with avocado

Snack: sunflower seeds

Lunch: grilled salmon, topped with cheese and mushroom and spinach salad

Snack: celery dipped in guacamole.

Dinner: pork chops with a mash of cauliflower and red cabbage

TUESDAY

Breakfast: bullet proof coffee with mushroom omelet

Snack: Macadamia nuts

Lunch: tuna salad topped with celery, tomatoes and a bed of greens

Snack: sliced cheese roll-ups

Dinner: roast chicken in a cream sauce topped with sautéed broccoli

WEDNESDAY

Breakfast: hard boiled eggs with bell pepper in cheese

Snack: plain full-fat Greek yogurt

Lunch: turkey, Arugula salad with avocado blue cheese

Snack: green smoothie made with greens, almond milk, and almond butter

Dinner: roasted chicken with spinach sautéed in coconut oil.

THURSDAY

Breakfast: plain full-fat Greek yogurt topped with Keto granola

Snack: crushed pecans

Lunch: Steak bowl with cauliflower rice, cheese, vegetables and avocado

Snack: 2 hard-boiled eggs

Dinner: grilled shrimp with cheesy broccoli

FRIDAY

Breakfast: fried eggs, bacon and a cup of sugarless mint tea

Snack: quarter a cup of berries dipped in whipped cream

Lunch: chicken with Caesar salad

Snack: celery stick dipped in almond butter

Dinner: pork chops with green beans and vegetables.

SATURDAY

Breakfast: Keto pancakes with berries and whipped cream

Snack: kale chips

Lunch: Grilled beef kebabs with peppers and sautéed broccoli

Snack: Sliced cheese and bell pepper slices

Dinner: sardines served with vegetables

SUNDAY

Breakfast: coconut milk chia pudding topped with coconut and walnut

Snack: macadamia nuts/ peanuts

Lunch: coconut chicken curry

Snack: sunflower seeds

Dinner: Keto smoked salmon plate

Tips on successful Keto diet

Consider the time you have for meal preparation for each day, do easy to cook food when time is limited as long as they are low on carbs.

Know the ultimate goal for the Keto diet. Do you want to lose some weight or just trying Keto Diet?

Typically reduce carbs by 50 grams per day and replace it with fats.

Focus on reducing carbs, increasing fat and protein contents of meals and snack.

Use sesame oil to dress cooked veggies/ salad.