The ketogenic diet (keto for short) is a high-fat, moderate protein, low-carbohydrate diet that aims to induce a state of ketosis in the body, where the body burns fat for energy instead of carbohydrates.
A typical keto meal plan includes:
- High-fat foods such as avocado, olive oil, nuts, seeds, and fatty fish
- Moderate amounts of protein such as poultry, meat, eggs, and dairy
- Low amount of carbohydrates, typically less than 50 grams per day, mostly in the form of non-starchy vegetables like spinach, kale, and broccoli
- Eliminating or significantly reducing the intake of processed foods, high-carb foods like grains, legumes, and fruits.
A sample keto meal plan might include:
- Breakfast: Scrambled eggs with cheese and spinach
- Lunch: Grilled chicken with a side of roasted cauliflower
- Dinner: Salmon with a side of sautéed broccoli
- Snacks: Nuts, seeds, cheese, or a hard-boiled egg
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It’s important to note that the ketogenic diet may not be appropriate for everyone, and it is always recommended to consult a healthcare professional before starting any new diet or exercise regimen. They can help you determine if the keto diet is a safe and appropriate choice for you, and help you create a plan that meets your individual needs and goals.