Starting any diet can be a little overwhelming at first, until you get the hang of it. Read on to learn how to get started with a keto diet meal plan.
The keto diet is Silicon Valley’s favorite diet. You too can eat like the tech kings by following your own keto diet meal plan.
The keto diet focuses on a high fat, low protein, and even lower carb intake. The goal is to train your body to pull from its own stores of fat instead of the food you are eating.
We are going to go over what the keto diet is, how it works, and how you can get started on it.
As with starting any new diet regime, speak to your doctor about your health and your plans.
What is Keto?
A keto diet meal plan focuses on making the body produce small fuel molecules called “ketones”.
There are three different types of ketones, acetone, Acetoacetate, and Beta-hydroxybutyrate.
These alternative fuel sources are used by the body when blood sugar is in short supply.
To produce ketones you aim to eat very few carbs and moderate amounts of protein.
The liver produces the ketones from fat. They are then transported through the body to be used as fuel.
Your body switches it’s fuel supply to run on fat. Insulin levels become very low and fat burning increases.
When you are producing ketones, your body is in ketosis. In ketosis, your body burns more of your fat stores.
What to Eat on a Keto Diet Meal Plan
Fiber is OK to eat since it doesn’t affect blood sugar levels. Fiber turns to fat and is utilized by the body in ketosis.
A rough guide to how your daily intake of food should equal out:
- Stay below 10% from carbohydrates (the fewer the carbs, the better)
- 15-25% of protein (it’s more effective the closer you can stay to 15%)
- 65-70% from fat (the more the better).
Foods that are ok to eat while on the Keto diet:
- low carb vegetables
- meat or poultry
- coconut oil and olive oil
- plain greek yogurt
- cottage cheese
- nuts and seeds
- butter and cream
- dark chocolate
Try to Avoid
Avoid foods that are high in sugar or starch. These are not a part of the keto diet meal plan. This includes bread, pasta, rice, and potatoes.
The most important thing for reaching ketosis is to avoid eating too many carbohydrates.
You’ll probably need to keep carb intake under 50 grams per day of net carbs.
Remember that there are natural carbs in foods like fruit.
What to Drink
You can drink water, coffee, or tea while on the keto diet. Try not to use sweeteners in your drinks.
A small amount of milk or cream is OK. The occasional glass of wine is fine too.
Add some keto friendly electrolytes to your water to help combat side effects we will discuss later.
How to Get into Ketosis
Restrict your carbs, but not your fiber. Fiber gets digested by bacteria in your colon. Some of the fiber turns into fat that is effective in turning into ketones.
Stay at or below 50 grams of carbs a day. Often just doing this is enough to put your body in ketosis.
If you need to do more, here are some other things you can do to be successful on the keto diet meal plan.
Restrict your protein intake, eat the protein you need, but no more. Excess protein gets converted to glucose. Glucose reduces ketosis.
Too often people eat too much protein while on a keto diet meal plan. Many people worry they will not get enough protein and lose muscle mass as a result.
Fear not this is not the case! You will not lose muscle mass.
Eat enough fat so that you don’t feel deprived. If you feel like you are hungry all the time it means you need to eat more fats.
Snacking and Fasting
Avoid snacking if you are not hungry. Eating when you are not hungry reduces ketosis which will slow down your weight loss.
If you feel the need to snack, there are keto friendly snacks that you can have.
You can add intermittent fasting to your keto diet meal plan. But only do this when your body is fat adapted and ready for such. Engaging in intermittent fasting before the body is ready for it can be counter-productive and can slow your keto adaption.
You could skip breakfast and only eat during eight hours of the day. This will boost your ketone levels and accelerate your weight loss.
Add exercise to your day. It’s not necessary but will help you get to ketosis and loss weight.
Make sure you get enough sleep. Most people are good with 7 hours of sleep. Listen to your body and sleep more if you need it.
Sleep deprivation and stress will raise your blood sugar levels. Your willpower will weaken against the things you should avoid if you aren’t sleeping enough.
How to Know You’re in Ketosis
While you can test your urine and breath for the presence of ketones, testing your blood is the only way to truly measure whether or not you are in a state of ketosis.
You have a dry mouth. Unless you are drinking plenty of water and adequate electrolytes, you will probably experience dry mouth.
Try drinking a cup of bouillon daily and increase your water intake. Don’t worry if you taste a metallic flavor. This is common.
Keep in mind that dry mouth can lead to other problems like bad breath. This is often referred to as Keto breathe.
Keto breathe is also caused by acetone leaving the body through the breath. A person’s breath will smell similar to nail polish remover. Drinking plenty of water will alleviate this.
The smell can also occur through sweat. Don’t worry, it’s just temporary.
You urinate more. The increased urination means more liquid is leaving the body, contributing to the dry mouth.
Reduced hunger occurs for most people. Many people feel better eating once or twice a day. It is thought that the body gained a better ability to fuel itself from fat stores.
Often people naturally end up practicing intermittent fasting because they experience reduced hunger.
Increase in energy. You may experience a lull in energy when you first begin. This is often referred to as the “keto flu”.
Don’t worry, after a few days this will subside and you will experience a notable increase in energy. Those committed to the keto diet meal plan describe it as a sense of clear thinking.
You have three options for measuring if you are in ketosis.
Urine is the simplest and cheapest option. It’s a great start for beginners.
These tests look for acetoacetate which is often expelled in urine in a ketone body.
The breath tests are more expensive than urine tests but cheaper than the blood tests. They can be reused, which makes them better than the urine tests.
Blood meters show an exact level of ketones in your blood making it the most accurate.
They can be quite expensive at $1 a test.
Order Your Meals
You are busy and don’t have time to plan and cook meals. Or maybe you just aren’t a great chef.
Starting a new diet plan can be overwhelming and intimidating on any diet. Using a meal delivery service takes the guesswork out.
Just order, deliver, heat, and enjoy!
Order meals online or speak with a nutritionist to create a customized keto diet meal plan.
Select a delivery option. Have pre-prepared meals delivered right to your home at a time that is most convenient for you.
Meals are already fully prepared in microwave and oven safe containers. All you have to do is heat and eat.
If you have the time and ability you can cook your own keto diet meal plan.
The easiest way to stick to the plan is to plan out your meals for the coming week. Shop for all of the ingredients you need at one time.
There are plenty of recipes online to give you ideas. Here is an example of what you could have for each meal of the day.
Try some 2 eggs cooked in butter with some bacon, spinach, and mushrooms.
A BLT lettuce wrap. Romaine lettuce, bacon, grilled chicken, cherry tomatoes, Monterey jack cheese, and mayonnaise.
Atlantic salmon, steamed and mashed cauliflower, butter, sour cream, bacon, scallions, and cheddar cheese.
The keto diet meal plan will help you achieve weight loss, control blood sugar, and live an overall healthier life.
It may take some adjustment in the beginning. Once you get in the grove of things you’ll be feeling better in no time.
Track your ketosis status to ensure you stay at peak performing status.
Get started today on your Keto diet plan in three easy steps.