Tips For Following The Keto Diet
When following a ketogenic diet, the main goal is to eat minimal carbs and prioritize fats. Its also important to eat enough protein to maintain muscle mass without overdoing it.
Of course, not all fat is created equal. Whether youre eating keto or not, its best to choose fats that are less processed to support heart and brain health. For example, olive oil is lower in omega-6 fats than canola oil. You do need some omega-6 fats to keep your body healthy, but too many can be pro-inflammatory. You can also enjoy butter on the keto diet, and grass-fed butter is often higher in nutrients, including omega-3 fatty acids and linoleic acid.
These days, its easy to find tasty swaps for the typical starchy foods youll have to skip on a keto diet. For example, instead of wheat pasta, you can try shirataki noodles or even pasta made from vegetables. Instead of sugary cereals, there are plenty of keto-friendly grain-free granolas made with roasted mixed nuts.
You will also want to limit your alcohol intake, as your body processes alcohol before fat for fuel, which can prevent you from entering ketosis. Also, many alcoholic drinks contain sugar. In addition, because the initial stage of keto eating will cause your body to shed water weight, youll want to make an extra effort to stay hydrated. Drink plenty of water throughout the day to help aid in digestion, satiation, and overall wellbeing. Keeping one of the best water bottles to hand can help.
Different Types Of Ketogenic Diets
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet : This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs .
- Cyclical ketogenic diet : This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
- Targeted ketogenic diet : This diet allows you to add carbs around workouts.
- High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the standard ketogenic diet , although many of the same principles also apply to the other versions.
SUMMARY
There are several versions of the keto diet. The standard version is the most researched and most recommended.
Ibih 5 Day Keto Soup Diet Meal Plan
The most recent keto meal plan to hit the IBIH family is the SCKC or Squeaky Clean Keto Challenge! Highly effective, but more restrictive than most of my keto meal plans, this SCKC plan contains no dairy, nuts, sweeteners, alcohol, grains, or legumes.
Perfect for people suffering with inflammation, slow losers, or people with a lot of food intolerances, this Squeaky Clean Keto 30 day challenge has been taking the internet by storm!
We have a who love helping newbies with questions and cheering on everyones weight loss progress and Non Scale Victories . Join us over there and see the radical results the SCKC is having on so many people! And stay tuned for my new book Squeaky Clean Keto which will include over 120 new SCKC and Whole 30 friendly recipes, and at least 4 weeks of new meal plans!
Recommended Reading: How Long Does Keto Diarrhea Last
How Much Weight Can You Lose On Keto In 7 Days
While there are meal delivery services for weight loss that cater to other diets, you wont have to wait long to see results from keto meal plans. During your first week on the Keto diet, you can expect to lose anywhere from 2-7 pounds. Thats more than other diets, and is primarily due to a loss of water weight and your body adjusting to a state of ketosis . Beyond the first week, youll continue to lose at a healthy pace, around two pounds each week.
Over time, that adds up! The proof? Keto diet before-and-after photos are everywhere, and you can read some of our own keto success stories to see the results of real women who lost weight on the plan . Over on Instagram, this woman tried keto and lost 20 pounds in her first month:
But the results go far beyond weight loss. Keto dieters are seeing benefits like lower blood sugar, better digestive health, and even lower blood pressure. And while there are also side effects to keto , your body will eventually settle into its new metabolic state.
Want Some Other Keto Thanksgiving Recipes Side Ideas
We have a couple of other quick side dishes just in case a casserole isnt on the menu.
Bacon-Wrapped Green Beans You cant go wrong with bacon and green beans, and this whole dish comes together in about 30 minutes. 2.1g net carbs per serving.
Keto Bacon Green Beans The green beans + bacon combo really shines in this recipe with only 4 ingredients! 3.2g net carbs per serving.
Read Also: Can You Drink Tito’s On Keto
Things To Keep In Mind Before Going Keto
- Give yourself time to adjust to this diet. Feeling sick soon after the starting the diet is normal and refereed to as the “keto flu.” This usually goes away after a few days, but it can be understandably worrisome. If your symptoms persist, consider speaking to your health care provider.
- Track your macros with an app. If you’re worried about staying on track and keeping your nutrition in check, it might be helpful to get a keto-friendly diet app such as MyPlate to make sure you’re hitting your macro goals.
- You can’t stray. To be fully immersed in keto and have it work correctly, there is no cheating allowed. This type of diet plan doesn’t allow you to fall off the bandwagon and start back up again tomorrow. Once your body gets into ketosis, it needs to stay there to work effectively for weight loss.
- The keto diet isn’t very restaurant-friendly. Be prepared to pack your own food with you and let your friends and family know about your new diet to avoid feeling out of place when you need a bite.
- It can be expensive. Although keto is a fat-heavy diet, it’s also higher in animal proteins â and that means shelling out more money at the grocery store. Buy in bulk when you can to save some cash.
Warning
People with pancreatic, thyroid, liver or gallbladder issues, or those with a history of eating disorders, should not try the keto diet, the Academy of Nutrition and Dietetics cautions. Speak to your doctor or a registered dietitian to make sure the keto diet is right for you.
Now Youre Ready To Start A Keto Meal Plan
Whatever your reasons for wanting to start a low-carb diet, youre more than prepared to crush your new keto life with todays guide in your back pocket.
Once you figure out your macros, its all about finding low-carb foods you like to meet your goals. Use this keto meal plan to get started and then use the cheat list of approved keto foods to create your own winning meal plan.
Toss in a few supplements to boost your health and your bodys fat-burning potential and youll be well on your way to feeling and looking better.
Recommended Reading: Keto Peanut Butter Chocolate Chip Cookies
Plan Your Meals For Less
This keto meal plan is free for anyone to use and covers every meal for an entire week. Weve come up with more than a dozen budget-friendly meal ideas that taste delicious and help you maintain ketosis. You wont feel deprived after meals like keto ham and egg cups, stuffed bell peppers, southwest-spiced chicken, and taverna-style Greek salad. If you have a sweet tooth, our keto-friendly desserts and snacks will hit the mark.
Our free keto meal plan also provides the macros for each meal and for the day so you know where you stand and can adjust according to your personal macro goals. If you dont know what your macro goals should be, use our macro calculator.
Tips For Eating Out On A Ketogenic Diet
Many restaurant meals can be made keto-friendly.
Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.
Egg-based meals are also a great option, such as an omelet or eggs and bacon.
Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs.
At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.
For dessert, ask for a mixed cheese board or berries with cream.
SUMMARY
When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert.
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.
Theres some anecdotal evidence of these effects often referred to as the keto flu . Based on reports from some on the eating plan, its usually over within a few days.
Reported keto flu symptoms include diarrhea, constipation, and vomiting . Other less common symptoms include:
- poor energy and mental function
- increased hunger
- digestive discomfort
To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.
SUMMARY
Many of the side effects of starting a ketogenic diet can be limited. Easing into the diet and taking mineral supplements can help.
Don’t Miss: Kiss My Keto Protein Powder
How Do You Know If You’re In Ketosis
Sure, eating bacon and cheese may sound like a dream but achieving ketosis isn’t easy, says Melanie Boehmer, a registered dietitian at Lenox Hill Hospital.
“Sometimes people try and teeter into it and they wont lower their carbohydrates enough,” Boehmer says. She recommends eating no more than 20 to 30 grams of carbohydrates per day to maintain the ketogenic state.
Often people think they can eat unlimited amounts of meat on the diet, but that isn’t true. Consuming too much protein will also decrease ketone levels.
Cheat days, even if they are rare, and drinking alcohol can take you out of ketosis, too.
You can determine whether you’re actually in ketosis by purchasing an over-the-counter test. However, they’re not always accurate, warns Ginger Hultin, M.S., R.D.N., spokesperson for the Academy of Nutrition and Dietetics.
They sell testing strips for urine, though those can get false reads for a number of reasons, like hydration levels, she previously told Men’s Health.
So, in short, it’s kind of tough to tell. You just have to stick to your macros and hope the number on the scale drops.
Ketogenic Diet Meal Plan
Switching to a ketogenic diet may seem overwhelming, but it doesnt have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.
In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake.
Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.
This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.
Don’t Miss: Lifestyle Keto Pills Customer Reviews
Can You Get Ready
Yes, keto meal delivery kits are a real thing and there are a bunch of options for you to choose from, whether you prefer a healthy frozen meal you can throw in the microwave or something you can cook yourself without the pain of chopping up your own veggies or portioning out ingredients. Mirchandani herself recommends keto meal delivery services to her clients who have particularly busy lifestyles. Meal delivery services can also help you diversify your weekly menu, so you aren’t eating steak and steamed veggies every darn day. And no, most of these keto meal delivery services arent going to create a major dent in your bank account, either. There are plenty of affordable keto meal delivery services out there that offer budget-friendly options. See below for the 10 best Women’s Health editor, nutritionist, and dietitian-approved keto meal delivery services in 2022.
Thursday Ham Quiche Cups
These Ham Quiche Cups bring the great flavor of a quiche with the convenience of a muffin! This recipe just uses FOUR ingredients , and each quiche cup has just 0.8 carbs. Youll have 12 delicious egg muffins, easy to freeze and reheat later.
Lunch Recommendation â Broccoli Salad with Bacon, 4.2 net carbs, 11 servings
Dinner Recommendation â Sesame Pork & Green Beans, 5.1 net carbs, 4 servings
*Note: Bacon, diced chicken, sausage, broccoli, spinach, green onions, etc. would all be possible substitutions for the ham if you cant find low-carb ham.
Don’t Miss: Can I Have Almond Milk On Keto
What About Keto Lunches And Dinners
I have you covered there, too! These Weekly Keto Breakfast Ideas can be used with the Weekly Keto Lunch Ideas and the Easy Keto Dinner Plan for five full days of breakfast, lunch, and dinner! Each meal plan includes a bonus recipe as well, so youll have keto snacks, desserts, drinks, and more. Check out the full week meal plan PDF down at the bottom of this post to see what amazing meals you could have this week!
For Fat Loss And Overall Health: Standard Ketogenic Diet
The standard ketogenic diet is the most common approach to keto, and the most highly recommended method for beginners. Those who follow SKD are typically looking to achieve weight loss or fat loss. You might also be looking to improve certain symptoms related to depression and mental health, inflammation, and cholesterol levels.
The basic rules for SKD are:
- Limit your carb intake to 20-50 grams of net carbs per day
- Consume moderate amounts of protein
- Consume high amounts of fat
An intake of 30 grams of net carbohydrates or less will typically induce ketosis.
Don’t Miss: Keto Diet Good For Hypothyroidism
Why Use A Meal Delivery Service
Some of us are born Suzy homemakers but some of us are not. Some of us have the skills but our schedules are too hectic to really indulge in our culinary expertise. Meal delivery services are here to save the day for anyone desiring to skip the drive thru and eat healthy family dinners at home.
If you are wanting to learn how to cook but lack the basic skills, meal delivery services are a great option for you. You have all the ingredients shipped to you and most are ready to use as is. Each meal comes with easy to follow recipe to help you learn many new dishes. Before you know it, youll be feeling like quite a chef.
If you have the skills necessary but you spend most of your day trying to keep your busy work schedule, the last thing you want to do is spend all the time and effort to think up a great meal plan and go grocery shopping. Food subscription services make it possible for you to still eat fresh food with half the work and time.
Food box delivery save you time and stress by cutting out the weekly grocery shopping trip, the stressful cycle of coming up with new and exciting meals, and the prep and measuring. You know all those veggies that go to waste before you get to use them? Not with meal delivery services. All ingredients come with just enough for your meal and you wont be wasting money throwing away old produce.
Why Is The Email Sign
Numerous meal delivery sites have established reputations for their quick email address grab whenever a consumer signs up to assess a meal plan. Once you enter your email address and proceed to the menu options, youll note that coupons and daily deals begin to add up in your inbox. These coupons and discounts that are offered for introductory purposes are really helpful when it comes to saving money on meal plans at the onset of signing up for a meal delivery service, especially when youre unsure whether the meal delivery service is going to be a good fit for you.
Also Check: Keto Yes And No Foods
What Kind Of Meal Plans Are There
Of course, the type of meal plan that you select will rely entirely on what meals you want delivered, as well as the number of mouths that you have to feed. Aware of the portions required in some households, as well as the differing nutritional requirements among individuals, many meal kit providers offer meal plans to cater for absolutely everyone.
The Best Keto Meal Plan For Week 1
So many of you asked for a starting keto meal plan, that I just created one packed with keto diet recipes and easy keto meals for you to start off with.
I’ve put together a very affordable keto meal plan to help you keep on your way to ketosis. You’ll find keto dinner ideas Instantly Download and print this 1-week Meal plan to make cooking fast, easy, flexible, and delicious!
You May Like: Difference Between Low Carb And Keto
Best Keto Meal Delivery For 2022
These are the best low-carb meal subscriptions to make eating keto-style as simple as ever.
David Watsky
Senior Editor / Home and Kitchen
David lives in Brooklyn where he’s logged more than a decade writing about all things edible, including meal kits and meal delivery subscriptions, cooking, kitchen tech and commerce. Since nabbing a BA in English from Northeastern in Boston , he’s toiled in nearly every aspect of the eats business from slicing and dicing as a sous-chef in Rhode Island to leading complex marketing campaigns for major food brands in Manhattan. These days, he’s likely somewhere trying the latest this or tasting the latest that – and reporting back, of course. Anything with sesame is his all-time favorite food this week.
- $20 off first box with code:FRESH20
- 16 Free Meals + Surprise Gift with code:CNET16
The best way to lose weight is preparing low-carb and high-protein meals. That can be difficult for some people as preparing food takes a lot of discipline, especially if you’re doing so for the next week. Not only that, but the planning requires a lot of preparation itself. It can be a bit much, especially for first-timers. Meal delivery services can take care of that, though. There are a number that meet the keto-friendly lifestyle you desire, too. These services can help you kickstart your new diet and weight loss journey.