It often seems as a difficult challenge to start eating healthy foods given our food culture and dietery habits but it’s not impossible. The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve thier health.
According to some research, low carb high fat diet may promote fat loss and improve glycemic control in people with type 2 diabetes. The keto diet may also help to improve cognitive function in people with Alzheimer’s disease.
As i have been able to maintain my weight loss the past 2 months, I notice a pattern for my daily meals that helped me stay on track! Here’s the exact keto diet plan I have been following.
KEYS TO SUCCEED ON A KETO DIET PLAN
— Drink lots of water for easy digestion and hydration.
— Eat less than 20g net carbs day if you want to get into ketosis. Net carbs are calculated by substracting the fibergrams ( or sugar alcohols in some cases ) from the total carb grams.
— Purchase some ketostix ( products use to detect ketones from your urine and alternative to test your blood ). They are not expensive and you can even cut them in half to get double the strips. Some people say they don’t matter, but when you are suffering as much as you will be in the first few days, it’s nice to get the validation that it’s working.
MONDAY
Breakfast: Pumpkin pancake Serve this fluffy, easy pancakes with drizzle of real maple syrup and a cup of coffee for a perfect breakfast.
Lunch: Fish curry with cauliflower rice
Snacks: Coconut chocolate bars– make a batch to last a week!
Dinner: Chicken pot-pie This classic has a flaky, buttery crust, a creamy sauce, and a hearty mix of chicken and vegetables.
Total macro:
Calories 1679, 24g fat, 35.5g protein, 25g net carb
TUESDAY
Breakfast: Eggplant benedict
Lunch: Endive avocado bacon salad with chipotle ranch dressing
Snacks: 12 almonds
Dinner: Pan fried hake
Total macro:
Calories 1552, 29g fat, 39g protein, net carb 27.5g
WEDNESDAY
Breakfast: Eggs, bacon and guacamole. It’s really basic. The avocado can be substituted for spinach or broccoli. You can fry it in the residual bacon fatbafter cooking the eggs or you can fried it in butter.
Lunch: Ground beef with broccoli & zucchini. This beef can be substituted with any ground meat of choice. Chicken will do. For the vegetables you can Brussel sprout, asparagus, spinach, mushrooms etc.
Snack: You can use chicken salami or ham depending on your choice. With regards to the cheese you can use anything you like but try and get quality cheese.
Dinner: Chicken salad It’s pretty simple. You can use beef steak instead of chicken if you like. Any seafood is fine too.
Total macros:
Calories 1499, 39g fat, 25g protein, 35g net carb
THURSDAY
Breakfast: Chocolate chia pudding This is a healthy classic breakfast.
Lunch:A grilled chicken breast with basic green salad and 2 tabespoon of mayonese.
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Snacks: 12 macadamia nuts
Dinner: Cuban pot roast
Total macros:
Calorie 1500, 20g fat, 30g carbs, 25.5g protein
FRIDAY
Breakfast: Chorizo egg casserole
Lunch: Sesame pork lettuce wraps
Snacks: Fruits– Any type of fruits will work.
Dinner: Avocado lime salmon
Total macros:
Calories 1497, 44g fat, 87g protein, net carb 30
Calorie:
SATURDAY
Breakfast: Sweat blueberry coconut porridge with 1 slice thick cut bacon
Lunch: Easy beef curry
Snack: 1 hard boiled egg
Dinner: Cheese sausage mushroom skillet
Total macros:
Calorie: 1670, 22g fat, 33.5g net carbs, 30g protein
SUNDAY
Breakfast: Bulletproof coffee
Lunch: Fathead bagels with cream cheese and cucumber slices.
Snack: Cucumber slices with humus
Dinner:Ground turkey taco stuffed peppers
Total macros: 67.9g fat, 56.5g protein, 19.6g net carbs
While the keto diet does seem to have some benefits, it’s typically high in saturated fat. This can raise LDL ( bad ) cholesterol in some individuals, which may increase the risk of cardiovascular diseases.
This diet is not recommendate for pregnant or nursing mother, or those with kidney disease, liver disease, respiratory failure. So it’s advise to consult your doctor before trying the keto diet.
FOOD AND HEALTH
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