![]() low carb alcoholic drinks, such as vodka.vegetable oils, including canola and corn oil.fruit and nut oils, such as avocado, coconut, olive, and sesame.whole eggs (pastured and organic when possible). ![]() full fat cheeses, including Cheddar, goat cheese, and mozzarella.low fat meat, such as skinless chicken breast.Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauceįoods to eat and avoid on a keto meal plan Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad Pork chops with nonstarchy vegetables of choice Tuna salad with tomatoes and avocado plus macadamia nuts Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds Grilled salmon with a salad of mixed leafy greens and tomatoĬhicken breast with cauliflower mash and green beans Garlic butter steak with mushrooms and asparagusĢ eggs, fried in butter, with avocado and blackberries Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder Omelet with mushrooms, broccoli, and peppersĪvocado and egg salad with onion and spices, served in lettuce cupsĬajun spiced chicken breast with cauliflower rice and Brussels sprout salad Smoothie with almond milk, nut butter, chia seeds, and spinach Scrambled eggs on a bed of sautéed greens with pumpkin seedsĬhicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onionīeef stew made with mushrooms, onions, celery, herbs, and beef broth ![]() Sticks of celery and pepper with guacamole Roast turkey, cucumber, and cheese roll-ups Garlic and herb buttered shrimp with zucchini noodles Spiced cauliflower soup with bacon pieces or tofu cubes People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily.Įgg muffins with Cheddar cheese, spinach, and sun-dried tomatoes Many people follow a keto plan for a set amount of time before altering the diet to include more carbohydrates and less fat.īelow is a sample 7-day keto meal plan. This results in a bodily state of ketosis.Īccording to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting insulin levels.Īlso, a 2012 review of 23 studies indicates that a low carbohydrate diet, such as the keto diet, could lower some of the primary risk factors for heart disease, including high blood pressure, low-density lipoprotein cholesterol, and triglycerides. This results in a buildup of acids called ketones in the body. ![]() When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. Meat, fish, eggs, and dairy feature heavily in the keto diet. In the keto diet, the majority of daily calories come from fats, while lesser amounts come from proteins. Net carbs are total carbs minus the fiber.įiber is present in plants and is important to include in a keto diet because fiber protects gut bacteria, improves digestive function, and helps prevent constipation. Share on Pinterest Weight loss and fat loss are possible benefits of a keto diet.Ī keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net carbs per day.
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