my keto plan for fast weight loss results
A Keto Diet Meal Plan and Menu for a Lower Carb Lifestyle
The basics
Meal plan
Sample menu
Snacks
Shopping list
Bottom line
If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear about the ketogenic, or keto, diet. The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health.
Some research suggests that adopting this low carb, high fat diet may promote fat loss and improve glycemic control in people with type 2 diabetes (1
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, 2
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The keto diet may also have neuroprotective effects and help improve cognitive function in people with Alzheimer’s disease, though more research is needed (3
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While the keto diet does seem to have some benefits, it is typically high in saturated fat. This can raise LDL (“bad”) cholesterol in some individuals, which may increase the risk of cardiovascular disease and cardiovascular events like heart attack and stroke (5
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For this reason, the keto diet may not be a good option for everyone.
Additionally, the keto diet is not recommended for people who are pregnant or nursing, or those who have kidney disease, liver disease, respiratory failure, cardiac arrhythmia, or type 1 diabetes (7
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If you’ve been thinking about trying the keto diet and have gotten the thumbs up from your doctor, use this article to learn more about what to eat and what to limit while following a keto diet.
Ketogenic diet basics
Food Fix: Keto Basics
In this video, learn the basics of the Keto diet and whether it may be right for you.
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The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein.
When following a ketogenic diet, carb content is between 5–10% of calories consumed, though looser versions of the diet exist (7
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Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake.
Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%.
This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis.
While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight (9
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Research shows that ketogenic diets are effective at promoting weight loss — though they may be no more effective than other weight-loss diets (9
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SUMMARY
The ketogenic diet relies on a very low carb routine. Carbs are typically restricted to 20–50 grams per day, replaced mostly with fat and moderate amounts of protein.
Even though research shows the keto diet may be effective at promoting weight loss, other weight loss diets may be just as effective.
Ketogenic diet meal plan
Switching to a ketogenic diet may seem overwhelming, but it doesn’t have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.
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Beans and legumes: black beans, chickpeas, lentils, and kidney beans
Fruit: citrus, grapes, bananas, and pineapple
High carb sauces: barbecue sauce, ketchup, honey mustard, sugary salad dressings, and dipping sauces
Certain alcoholic beverages: beer and sugary mixed drinks
Though carbs should be restricted, you can enjoy low glycemic fruits, such as berries, in limited amounts as long as you’re maintaining a keto-friendly range of macronutrients (carbs, protein, fat).
Be sure to choose plenty of whole foods and steer clear of processed foods and trans fats when possible.
Keto-friendly beverages
Sugar can be found in a wide variety of beverages including juice, soda, iced tea, and coffee drinks. While on a ketogenic diet, you should limit or avoid high carb drinks, just like high carb foods.
It’s no small matter that sugary beverages have also been linked to various health concerns — from obesity to an increased risk of type 2 diabetes (10
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There are many tasty sugar-free options for those on the keto diet. Keto-friendly beverage choices include:
Water. Water is the best choice for hydration and should be consumed throughout the day.
Sparkling water. Sparkling water can make an excellent soda replacement.
Unsweetened coffee. Try using heavy cream to add flavor to your cup of coffee.
Unsweetened green tea. Green tea is delicious and may provide many health benefits.
If you want to add some extra flavor to your water, try experimenting with different keto-friendly flavor combinations. For example, tossing some fresh mint and a lemon peel into your water bottle can make hydration a breeze.
Though alcohol should be restricted, enjoying an occasional low carb drink like vodka or tequila mixed with soda water is acceptable on the keto diet.
SUMMARY
The ketogenic diet revolves around high fat, low carb food choices and limits highly processed foods and trans fats. Keto-friendly beverage options should be sugar-free when possible. Consider water, sparkling water, or unsweetened green tea and coffee.
A sample keto menu for 1 week
The following menu provides fewer than 50 grams of total carbs per day. As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis.
This is a general, 1-week ketogenic menu that can be altered depending on individual dietary needs.
Monday
Breakfast: two eggs fried in butter served with sauteed greens
Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens
Dinner: pork chops with green beans sauteed in olive oil