You've probably heard of the ketogenic diet. It's currently one of the most popular weight loss diets and its popularity continues to grow.
Followers of this diet love how the ketogenic lifestyle has helped them lose weight and promote body fat loss.
Additionally, many people are adopting the ketogenic diet for a variety of health benefits. Research has shown that high-fat, low-carb diets, such as ketogenic diets, may help improve certain conditions, including type 2 diabetes, epilepsy, and cognitive decline. The ketogenic diet has also been linked to better blood sugar control, improvements in insulin levels, decreased blood pressure and cholesterol, and a lower risk of heart disease.
Are you curious about the keto diet for weight loss but not sure where to start? The following article will give you a complete overview of this diet and a delicious keto meal plan to help you get started on your weight loss journey.
What Is The Ketogenic Diet?
The ketogenic diet, or keto for short, is a high-fat, moderate-protein, low-carb diet plan. For this weight loss program, you drastically reduce your carbohydrate intake while consuming higher amounts of fat and moderate amounts of protein.
The standard ketogenic diet typically limits carbohydrates to 5-10% of daily calorie intake, which equates to about 25-50 grams of total carbohydrates per day.
This reduction in carbohydrates forces the body into a metabolic state known as ketosis.
When you limit carbohydrates in your diet, your body turns to fat as its primary fuel source instead of glucose from carbohydrates. The liver breaks down fat into ketones, which can then be used as energy by your brain and body tissues.
By shifting your metabolism into ketosis, your body becomes more efficient at burning fat, which ultimately leads to weight loss.
How Do I Start A Ketogenic Diet?
The basic principle of the ketogenic diet is to reduce carbohydrates while emphasizing fat intake during meals and snacks. A standard macronutrient (or macros) ratio for the ketogenic diet is as follows:
- 60 to 75% of calories from fat
- 15 to 30% of calories from protein
- 5 to 10% of calories from carbohydrates
When following a ketogenic weight loss plan, approximately 5-10% of your daily calories should come from carbohydrates, which equates to less than 50 grams per day. Some people can achieve ketosis by consuming 50 grams of carbs per day, while others may need to limit their carb count to as little as 20 grams.
However, counting carbs can become tedious and is not always necessary to achieve weight loss results on the ketogenic diet. In general, your goal should be to cut back on carbs and eat more fat when following this approach. The lower your carb intake, the easier it will be to reach and stay in ketosis.
What can you eat on a ketogenic diet?
Starting a ketogenic diet for weight loss may seem challenging at first, as it requires eliminating certain foods due to their carbohydrate content. However, you will find that many healthy and nutritious food options are also low in carbs.
Below is a list of low-carb foods that you can include in your ketogenic diet menu:
Meats and Proteins
The ketogenic diet consists of a moderate amount of protein, which is about 15% to 30% of your daily calories. This is because the body can convert some dietary protein into glucose, making it harder to stay in ketosis. However, this usually occurs when protein intake is more than 35% of daily calories.
Since keto diets consist mostly of fat, you can choose fattier cuts of meat and protein. Some good protein options on the keto diet include:
- Beef, preferably grass-fed when possible
- Seafood, including fish
- Poultry, including chicken, turkey and duck
- Pig
- Bacon
- Deer
- Eggs
Healthy Oils And Fats
As mentioned above, fats make up 75% of your daily calories on the keto diet. Some fats are better for your health than others. Examples of high-fat, heart-healthy foods include fatty fish, olives, olive oil, nuts, seeds, and avocados. Below is a list of healthy fats that are perfect for the keto diet:
- Butter, from grass-fed cows, when possible
- Fatty fish, including salmon, tuna, mackerel and trout
- Avocado oil
- Coconut oil
- Olive oil
- MCT oil
- Nut and seed oils, including walnut oil
- Nut butters, such as almond butter
- Heavy cream
- Plain and full-fat Greek yogurt (be sure to check the nutrition label for added sugar)
- Whole cheeses
- Whipped cream
- Bacon
Low Carb Vegetables
Low-carb or non-starchy vegetables are an important staple of any healthy diet, including the keto diet. These vegetables are lower in calories and packed with essential vitamins and nutrients, such as vitamin C and potassium.
Low-carb vegetables are also a good source of fiber, which is a type of carbohydrate that your body can’t digest or absorb. Because of their high fiber content, vegetables are lower in “digestible” or net carbs.
The net carbs in food are calculated by subtracting the grams of fiber (aka indigestible materials) from the total grams of carbs. For example, one cup of eggplant has 5 grams of carbs and 2.5 grams of fiber, meaning this vegetable has 2.5 grams of net carbs per serving.
However, keep in mind that this is not a perfect equation, and just because a food is lower in net carbs does not mean it is carb-free. Therefore, it is recommended to limit your daily net carb intake as part of the ketogenic lifestyle change.
Low carb vegetables to include in your keto diet menu are:
- Peppers
- Broccoli
- Cauliflower
- Green leafy vegetables (kale, spinach, collard greens, lettuce, and arugula)
- Celery
- Cucumbers
- French beans
- Asparagus
- Fresh herbs (cilantro, dill, basil, etc.)
- Tomatoes
- Hot peppers
- Fungus
- Zucchini
- Watercress
- Cabbage
Low Carb Fruits
Fruits are a great source of vitamins, minerals, and antioxidants. However, some fruits are too high in carbs to work with the keto diet.
The good news is that certain fruits can still be enjoyed as part of the keto diet, although you need to be mindful of portions to stay in ketosis. Keto-friendly fruits to include in your meal plan include:
- Berries (blackberries, strawberries, raspberries and blueberries)
- Watermelon
- Lemons
- Peaches
- Cantaloupe
- Avocados
- Tomatoes
Nuts And Seeds
Nuts and seeds are a great low-carb food option on the keto diet and are packed with fiber, protein, and heart-healthy fats. Nuts and seeds also contain essential vitamins and minerals that you don't get from other foods, or you don't get enough of them, such as vitamin E, magnesium, selenium, phosphorus, and copper.
Nuts and seeds to include in your ketogenic diet plan are:
- Coconuts
- Almonds
- Pecan nuts
- Brazil nuts
- Macadamia nuts
- Hazelnuts
- Pistachios
- Pine nuts
- Cashews
- Flax seeds
- Chia seeds
- Nut butters (be sure to read nutrition labels for added sugars)
Milk Products
Many followers of the ketogenic diet plan love that cheese and other dairy products are encouraged as part of the ketogenic diet. Dairy products are a good source of fat, protein, calcium, and phosphorus.
When choosing dairy products for your keto menu, be sure to select full-fat versions and avoid skim and reduced-fat foods. You should also check nutrition labels because some dairy products, such as yogurt, may have added sugars or artificial sweeteners.
- Whole milk
- Heavy cream
- Butter, preferably from grass-fed cows
- Cheddar
- Feta cheese
- Goat cheese
- Cream cheese
- Blue cheese
- Non-fat natural Greek yogurt
- Sugar-free kefir
Ketogenic Drinks
Unfortunately, many popular drinks contain carbohydrates and sugars, including juices, sodas, sweetened teas and coffees.
However, there are many delicious sugar-free drink options that are perfect for the keto diet. These include:
- Water: Plain water is still the best choice for hydration and should be consumed throughout the day. Try adding a splash of lemon or lime juice to your water for extra flavor.
- Sparkling water: Sparkling water and sugar-free sodas are a great alternative to regular and diet sodas.
- Sugar-free coffee: Starting the keto diet doesn't mean you have to sacrifice your morning cup of coffee . Try enjoying your coffee black or with whole milk or heavy cream.
- Unsweetened tea: including black, herbal and green teas.
- Unsweetened milk alternatives: such as almond milk and coconut milk.
- Broth: Bone broth is higher in protein compared to other liquids and is a keto-friendly drink.
Many alcoholic drinks are too high in carbs to work with the keto diet. However, some types of alcohol, such as tequila, rum, whiskey, and vodka, are lower in carbs and can be enjoyed in moderation. For example, alcoholic drinks with sugar-free seltzer and lemon juice is an ideal keto drink for special occasions.
What You Shouldn't Eat On A Ketogenic Diet?
As mentioned above, carbs are severely restricted on the ketogenic diet to help you stay in ketosis.
The following is a list of foods that are a source of carbohydrates:
- Bread including white and whole wheat bread, rolls, tortillas and crackers.
- Baked goods and desserts such as cookies, cakes, ice cream, candy, and donuts.
- Sweeteners and sugar such as maple syrup, coconut sugar, and honey.
- Grains including pasta, rice, cereal, barley and oats.
- Starchy vegetables such as corn, peas, squash, sweet potatoes, regular potatoes, zucchini, and spaghetti squash.
- Legumes and beans, including black beans, chickpeas, lentils, and kidney beans.
- Certain fruits, such as pineapple, citrus fruits, bananas and grapes.
- Sugary sauces and condiments: Salad dressings, dipping sauces, and barbecue sauce are often sources of hidden sugars and carbohydrates.
- Low nutritional value fats: Highly processed fats such as vegetable oils, canola oil, corn oil, shortening and margarine should be used sparingly.
- “Diet” foods or low-fat foods : Foods that contain the word “diet” or “low-fat” often have added sugars or sweeteners for flavor and should be avoided on the ketogenic diet plan.
As with all diets, you may also want to limit your intake of highly processed junk foods. These include fast food, packaged meals, and processed meats, to name a few. Diets high in processed foods have been linked to weight gain, obesity, and an increased risk of certain health problems and diseases.
Sample One Week Ketogenic Diet Menu
Below is a complete 7-day keto diet meal plan with keto meals and snacks. As with all meal plans, it is recommended that you individualize these recipes according to your daily carb allowance and to accommodate any food intolerances or allergies.
Day 1
- Breakfast – Scrambled eggs topped with sliced avocado and tomato sauce
- Snack – Toasted sunflower seeds sprinkled with sea salt
- Lunch – Grilled chicken breast salad with balsamic vinegar and olive oil dressing
- Snack – turkey or beef jerky
- Dinner – Grilled steak with garlic shrimp served over zucchini noodles
Day 2
- Breakfast – Mushroom frittata with fresh herbs and parmesan cream sauce
- Snack: -Keto “Chocolate Milk” made with cocoa and unsweetened almond milk
- Lunch – Pork chops with cauliflower puree
- Snack – Handful of mixed nuts and bell pepper sticks
- Dinner – Mediterranean chicken thighs with olives and balsamic glaze. Served with steamed broccoli
Day 3
- Breakfast – Full-fat Greek yogurt topped with fresh raspberries
- Snack – Slices of ham and cheese
- Lunch – Tuna salad with green leafy vegetables
- Snack – Egg omelet with bell peppers and cheddar cheese
- Dinner – Grilled salmon with asparagus and lemon juice
Day 4
- Breakfast – Bacon, egg and cheese sandwich without bread
- Snack – Blueberries covered with coconut cream
- Lunch Keto crab cakes made with almond flour and served on lettuce
- Snack – Full-fat Greek yogurt with cinnamon and nuts
- Dinner – Beef stir fry served over cauliflower rice
Day 5
- Breakfast – Mixed berry protein powder smoothie with spinach and almond nut butter
- Snack – Egg salad wrapped in butter lettuce
- Lunch – Grilled shrimp with lemon butter sauce and a side of broccoli
- Snack – Peanut butter, coconut oil fat bombs
- Dinner – Chicken curry made with coconut milk and served over cauliflower rice
Day 6
- Breakfast – Full fat Greek yogurt “parfait” made with strawberries and toasted walnuts
- Snack – Cheese and olive plate
- Lunch – Blackened catfish with diced tomatoes and jalapeños
- Snack – Chocolate peanut butter shake made with cocoa and almond milk
- Dinner- A personal pizza made with cauliflower crust and topped with sausage and mozzarella cheese
Day 7
- Breakfast – Spinach, mushroom and feta cheese omelette
- Snack – Bacon Wrapped Asparagus
- Lunch – Grass-fed ground beef burger on a lettuce “bun” topped with avocado and salad
- Snack – 1 oz serving of 85% dark chocolate
- Dinner – Chicken pesto served over zucchini noodles
Healthy Ketogenic Diet Snack Options
Adding keto snacks to your diet plan doesn't have to be difficult. Below is a list of some simple, keto-friendly snacks that will fit right in with any keto meal plan:
- Hard-boiled eggs with sea salt and black pepper
- A green spinach and avocado smoothie
- Mixed nuts with dark chocolate chunks
- Salted peanuts
- Raw almonds and cheddar cheese cubes
- Avocado stuffed with chicken salad
- Keto chocolate shake made with cocoa, unsweetened almond milk and avocado
- Spicy guacamole with vegetable sticks
- Cucumber slices covered with cheese
- Berries topped with whipped cream
- Bell peppers and celery covered in cream cheese
- Dried meat
- Cheese rolls
- Onion soup with bacon
- Handful of olives
- Mini “sandwich” rolls made with sliced turkey and cheese
A Simple Ketogenic Diet Shopping List
When planning your keto shopping lists, be sure to include plenty of low-carb items, heart-healthy fats, and moderate amounts of protein. Try using the following grocery list to help plan your keto recipes and make meal prep simple and easy.
- Meat and protein: chicken, beef, pork, and turkey (try to buy free-range, pasture-raised, and/or organic when possible).
- Fish: especially fatty fish such as sardines, salmon, herring and mackerel.
- Seafood: oysters, scallops, clams and shrimp.
- Eggs
- Dairy: heavy cream, full-fat (unsweetened) yogurt, butter, and sour cream.
- Cheese: cream cheese, cheddar cheese and goat cheese.
- Heart-healthy oils: olive, avocado and coconut oil.
- Low-carb fruits: berries, avocados, lemons, limes, and olives.
- Nut butters : almond, peanut, and cashew butter.
- Seeds: sunflower, chia and pumpkin seeds.
- Nuts: almonds, pistachios, walnuts and macadamia nuts.
- Low-carb vegetables: mushrooms, cauliflower, broccoli, leafy greens, tomatoes, peppers, and onions. Fresh, frozen, and canned (without added sugars) are all good choices.
- Condiments: Herbs, spices and spice blends, vinegar, mustard, mayonnaise, sea salt, pepper, garlic and salsa. However, be sure to check the ingredient list for added sugars before purchasing.
Conclusion
The standard ketogenic diet is a low-carb, moderate-protein, high-fat diet consisting of 50 grams of carbohydrates per day or less. You can achieve this by restricting your carbohydrate intake and emphasizing a high-fat diet.
Many people are turning to the ketogenic diet to help them lose weight and improve their health. Research studies have shown that high-fat, low-carb diets, like the ketogenic diet, can help with weight loss, especially during the first six months of the diet. However, as with any weight loss program, it only works if you can stick with it long-term.
To set yourself up for success, try to focus on foods that are naturally high in fat and/or low in carbs. These include eggs, meats, cheeses, and non-starchy vegetables. Foods that are moderate in carbs, such as berries, dark chocolate, and certain alcoholic beverages, can be enjoyed on ketogenic eating plans in moderation.
While transitioning to a low-carb diet may seem challenging at first, there are steps you can take to make the keto diet easy and enjoyable. Try following the 7-day keto diet menu and use the keto-friendly shopping list as a guide to get started on your keto diet journey.