The Ketogenic Diet (a.k.a. Keto Diet) is a high-fat and very low-carb diet, which helps burn fat and lose weight. For beginners, you may not have ideas to get started with Keto Diet. What foods should you eat? Keep reading to know more about the meal plan for Keto Diet beginners.
How Keto Diet helps you lose weight?
The keto diet is a high-fat, sufficient protein and low-carb diet. When you eat fewer carbohydrates (less than 20 grams per day), you increase the consumption of fat. Due to your body lacks glucose by controlling the intake of carbs, your body will be changed to the metabolic state called “ketosis”. Your liver will start to burn fats and ketones as energy.
Daily Keto Diet meal plan
When you are following a Keto Diet, you should eat more foods rich in healthy fats and avoid foods rich in carbs.
70% of daily calories come from healthy fats
You can consume more healthy fats from eating fatty fishes like salmon, tuna and mackerel. Also, many nuts and seeds are low in carbs and high in healthy fats, such as macadamia nuts, almonds, walnuts, and flaxseeds. Besides, you can use nut and seed butter or coconut oil, olive oil, avocado oil, sesame oil as dressings to intake enough healthy oils. Avocados are also good to be your snacks.
25% of daily calories come from protein
You can eat lean meats like chicken, turkey, pork or dairy products like egg, cheese, and yogurt. As you can consume high protein from fatty fishes or other foods, you should not intake more than 25% of your calories to remain in ketosis.
At the same time, remember to eat more non-starchy and dark green leafy vegetables are keto-friendly, which can provide enough dietary fiber and minerals to avoid nausea, cramps or constipation.
5% of daily calories come from carbs
Lastly, you require to control the intake of carbs less than 5% of daily calories.
If you have type 2 diabetes or cardiovascular disease, you are better to consult your doctor before attempting a ketogenic diet. They will recommend a weight-loss diet that is good for you.