The ketogenic diet has recently become popular for its weight loss and other potential health benefits.
Research has shown that following the keto diet can promote fat loss and even improve certain conditions, including cognitive decline, type 2 diabetes, and certain cancers.
Here we detail the foods to eat and avoid while following a very low-carb keto diet, as well as a seven-day keto meal plan to help get you started.
Keto Diet Explained
The ketogenic, or keto, diet involves a very low-carb, moderate-protein, and high-fat intake. It typically reduces carb consumption to 20–50 grams per day, but there are also looser versions of this diet.
Fat intake should cover ~ 75% of your total calorie intake, while proteins and carbs should account for ~ 10–30% and 5% of energy needs, respectively.
This carb reduction makes your body become efficient in relying on fats for energy, instead of carbs—a metabolic state known as ketosis.
During this metabolic state, your body uses ketones—end products of fat metabolism—as an alternative source of fuel.
Fat is typically avoided because of its high calorie content. However, ketogenic diets were found to be significantly more effective at promoting weight loss as compared with low-fat diets.
What’s more, keto diets increase satiety and reduce hunger, which can be helpful when your goal is to lose weight.
Ketogenic Diet Plan for Beginners
Although some people may find it overwhelming to switch over to a keto diet, the diet itself does not have to be difficult.
You only need to focus on increasing your fat and protein intake while reducing carbs. Carb restriction is essential to achieve and remain in a state of ketosis.
Carb reduction varies from person to person. Some people may be able to get into and remain in the ketosis state by consuming 20 grams of carbs per day, while others may need a much higher intake of carbs.
Generally, it’s easier for you to get into and remain in ketosis when you stick to a lower carb diet.
Thus, sticking to low-carb, fat-rich food sources (or keto-friendly foods) and avoiding carb-rich items is the best way to reap the diet’s benefits, such as weight loss, of a keto diet.
Foods to Eat
Following a ketogenic diet means focusing on low-carb, moderate-protein, and fat-rich meals and snacks. Here’s a keto diet food list that will serve as your guide.
Meat (grass-fed beef, pork, bison, and organ meats)
Fatty fish (wild-caught salmon and mackerel)
Poultry (turkey and chicken)
Eggs (preferably pastured, organic whole eggs)
Non-starchy vegetables (broccoli, leafy greens, mushrooms, tomatoes, and peppers)
Full-fat dairy (butter, yogurt, and cream)
Full- fat cheese (mozzarella, cheddar, cream cheese, and goat cheese)
Nuts and seeds (walnuts, almonds, macadamia nuts, peanuts, flaxseeds, and pumpkin seeds)
Nut butter (natural peanut, cashew butters, and almond)
Healthy fats (coconut butter, sesame oil, coconut oil, avocado oil, and olive oil)
Avocados (whole avocados)
Condiments (salt, pepper, fresh herbs and spices, vinegar, and lemon juice)
Foods to Avoid
The following carb-rich foods should be restricted on a keto diet.
Grains and grain products (rice, wheat, breakfast cereals, tortillas, and oats)
Starchy vegetables (butternut squash, corn, peas, pumpkin, potatoes, and sweet potatoes)
Fruit (grapes, bananas, citrus, and pineapple)
Beans and legumes (lentils, chickpeas, black beans, and kidney beans)
Bread and baked goods (whole-wheat bread, white bread, doughnuts, crackers, and cookies)
Sweets and sugary foods (sugar, coconut sugar, maple syrup, agave syrup, ice cream, and candy)
Sweetened beverages (juice, soda, sports drinks, and sweetened teas)
Pasta (noodles and spaghetti)
High-carb sauces (sugary salad dressings and dipping sauces)
Certain alcoholic beverages (sugary mixed drinks)
Keto dieters can also enjoy low-glycemic fruits, such as berries, in limited amounts so long as the keto-friendly macronutrient range is maintained.
It is highly essential to choose healthy food sources and avoid unhealthy fats and highly processed foods such as the following.
Diet foods. Foods that contain sweeteners, such as aspartame and sugar alcohols, artificial colors, and preservatives.
Unhealthy fats. Vegetable oils; such as corn oil and canola; margarine; and shortening
Processed foods. Processed meats, such as lunch meats and hot dogs; packaged foods; and fast food
Keto-Friendly Beverages
A wide variety of beverages, including soda, juice, and iced tea, is packed with sugar. Like high-carb foods, these drinks must be avoided when on a keto diet.
Sugary beverages have also been linked to obesity, increased risk of diabetes, and other health issues. Thanks to several tasty, sugar-free options available.
Keto-friendly beverage options include the following.
Water. Whether or not you’re following a keto diet, water is absolutely the best choice for hydration. You can try experimenting with various keto-friendly flavor combinations to add some extra flavor to your water, i.e., adding lemon peel and some fresh mint into your water bottle.
Sparkling water. Sparkling water can be a great substitute for soda.
Unsweetened coffee. Make sure you only include a keto-approved addition to your cup of joe, like heavy cream to add flavor.
Unsweetened green tea. Unsweetened green tea is keto-friendly and provides several health benefits.
Moreover, you can also enjoy a low-carb alcohol drink like tequila mixed with soda water on occasion while following the keto diet.
A Seven-Day Sample Keto Diet Menu for Beginners
Here is a seven-day sample keto diet menu for beginners to help you get started with the keto diet. You can always alter this depending on your dietary needs.
Monday
Breakfast
Two eggs fried in pastured butter and avocado atop a bed of greens
Lunch
Bunless grass-fed burger topped with mushrooms and cheese
Dinner
Pork chops with green beans sautéed in olive oil
Tuesday
Breakfast
Mushroom omelet
Lunch
Tuna salad with celery and greens topped with tomatoes
Dinner
Roast turkey with cream sauce and sautéed broccoli
Wednesday
Breakfast
Eggs and bell pepper stuffed with cheese
Lunch
Arugula salad with turkey, hard-boiled eggs, blue cheese, and avocado
Dinner
Grilled mackerel with spinach sautéed in olive oil
Thursday
Breakfast
Full-fat yogurt topped with keto granola
Lunch
Steak bowl with cauliflower rice, avocado, cheese, herbs, and salsa
Dinner
Beef steak with cheesy broccoli
Friday
Breakfast
Baked avocado egg boats
Lunch
Caesar salad with turkey
Dinner
Pork chops with greens
Saturday
Breakfast
Cauliflower toast with avocado
Lunch
Bunless salmon burgers with pesto
Dinner
Meatballs with zucchini noodles and cheese
Sunday
Breakfast
Coconut milk chia pudding topped with walnuts and coconut
Lunch
Cobb salad made with hard-boiled eggs, turkey, greens, avocado, and cheese
Dinner
Coconut chicken curry
Ketogenic meals are diverse, tasty, and healthy. Although many keto meals are animal product-based, there’s also a variety of vegan options.
Moreover, if you’re following a looser version of keto diet, you can add a cup of berries to your breakfast.
Healthy Keto Snacks
To help moderate hunger and keep you on track with your diet, snacking between meals is a great idea. The keto diet is so filling that you may only need a snack or two in a day—well, it actually depends on your activity level.
So here are some excellent snack options for keto dieters:
– Avocado stuffed with chicken salad
– Berries with heavy whipping cream
– Guacamole with low-carb veggies
– Almonds and cheddar cheese
– Greens with high-fat dressing
– Olives and sliced salami
– Avocado cocoa mousse
– Hard-boiled eggs
– Macadamia nuts
– Parmesan crisps
– Cheese roll-ups
– Keto smoothie
– Coconut chips
– Kale chips
– Jerky
Snacking in between meals on a keto diet is perfectly fine; however, snacking too much throughout the day can also contribute to weight gain.
Thus, eating the appropriate amount of calories based on your weight loss goal, activity level, gender, and age is important.
A Simple Ketogenic Shopping List
A well-rounded ketogenic diet should be centered on healthy fats and proteins, as well as fresh and frozen produce. Here is a simple keto diet grocery list to guide you.
Meat and poultry (organic, pasture-raised beef, pork, turkey, and chicken)
Fish (fatty fish like sardines, mackerel, salmon, and herring)
Shellfish (scallops, shrimp, and oysters)
Eggs (omega-3-enriched or pastured)
Full-fat dairy (unsweetened yogurt, heavy cream, sour cream, and butter)
Oils (coconut, olive, and avocado oils)
Avocados (ripe and unripe)
Cheese (cheddar, brie, goat cheese, and cream cheese)
Frozen or fresh berries (blackberries, blueberries, and raspberries)
Nuts (almonds, macadamia nuts, pistachios, and pecans)
Seeds (pumpkin seeds and chia seeds)
Nut butters (peanut butter and almond butter)
Fresh or frozen low-carb vegetables (broccoli, greens, cauliflower, mushrooms, onions, tomatoes, and peppers)
Condiments (sea salt, pepper, garlic, mustard, olives, herbs, vinegar, salsa, and spices)
Planning your meals and filling your cart with ingredients necessary for your keto diet plan is always worthwhile. In addition, sticking to a shopping list helps you avoid unhealthy, tempting food items.
Conclusion
A well-rounded keto diet involves no more than 5% of carbs per day, 10–30% protein, and ~ 75% fat.
Sticking to low-carb, fat-rich foods, including meats, fish, poultry, eggs, low-carb vegetables, and sugar-free beverages, is recommended on a keto diet. In addition, restricting unhealthy fats and highly processed items is a great idea.
The increasing popularity of this low-carb, fat-rich diet has made it easier than ever to find a variety of keto recipes and keto meal plans online.
This article serves as a guide for you to get started on the keto diet.
