So you’ve decided you want to try out the best ketogenic diet meal plan. Whether it’s to lose weight, have more energy, or fuel workouts differently, going keto diet meal plan is a popular choice right now. But figuring out a ketogenic diet meal plan on your own is no easy feat, especially since eating a diet super high in fats doesn’t come naturally to many people who are familiar to the traditionally carb heavy American diet. (It’s especially hard if you’re vegan and want to try ketogenic diet meal plan.)
But this should help: Keto experts explain how to set yourself up for success, plus give ideas for precisely what keto foods to eat when you’re first getting started.
While you’re at it, check out these Low Carb Hight Foods That Will Keep You in Ketosis.
Have A Ketogenic Diet Meal Plan
When it comes to starting the ketogenic diet meal plan (or any diet for that matter), there’s one thing all experts agree on. You *must* have a plan. “Never attempt to wing a ketogenic diet,” says Julie Stefanski, R.D.N., C.S.S.D., L.D.N., a dietitian based in York, PA, who specialize in the ketogenic diet meal plan. “Set a start date and get prepared by reorganizing your pantry, planning out your ketogenic diet meal plans and snack options, and purchasing appropriate foods and dietary supplements,” she says
“The biggest reason people have a hard time sticking with a ketogenic diet meal plan is that people don’t have enough interesting foods to turn to, and high-carb favorites win out over good intention. If you didn’t purchase things from the grocery store that fit the guidelines, there won’t be a simple choice in the fridge when you really need it.”
What’s more, it’s especially important to make sure your ketogenic diet meal plan is well-planned when you’re starting, because the foods you can choose from are limited. In calculation to checking in with a dietitian if you’re able, Stefanski recommends that you “speak to your doctor and make sure she or he is aware that you’ll be starting a ketogenic diet meal plan that completely changes how your body metabolizes energy.”
You might also want to check your most recent bloodwork levels for things such as cholesterol, vitamin D, and other indicators of health because these can change while on the ketogenic diet meal plan. That’s because, for some people, a prolonged ketogenic diet meal plan can result in certain nutritional deficiencies or even high cholesterol. But most experts will tell you that the ketogenic diet meal plan is not a permanent lifestyle change.
When And How Much To Eat
One thing many people love about the ketogenic diet meal plan is that tracking your food is optional. “One of the biggest benefits of the ketogenic diet meal plan is that there’s no need to meticulously track your calories as you may in other diets,” notes Dr. Josh Axe, D.N.M., C.N.S., founder of DrAxe.com, best-selling author of Eat Dirt, and cofounder of Ancient Nutrition. “Because you’re satisfying up on fat and protein, you’re more probable to feel satisfied and energized all day long, which causes you to naturally eat less.”
This isn’t to say that food tracking on a ketogenic diet meal plan is discouraged. “Few people may find calorie counting a valuable tool to be more mindful and aware of what they’re eating, but it’s not essential on the ketogenic diet,” says Dr. Axe, but there’s no need to get too worried about hitting a certain caloric goal, particularly if you’re not trying to lose weight.
One region where food tracking can be especially helpful, though, is ensuring that you’re hitting the right ratios of the macronutrients protein, carbs, and fat. “The most researched version of the keto diet meal plan derives 70 percent of calories from healthy fats, 20 percent from protein, and only 10 percent from carbs,” explains Charles D.C., nutritionist, and founder of Pure Change.
“In the ideal world, each ketogenic diet and snack should have that same (70/20/10) ratio of macronutrients, but study have shown that you’ll still attain great results even if each meal vary slightly from that ratio, just as extended as you don’t exceed 60 grams per day of carbs, or eat those carbs in one sitting,” says Passler. In order to achieve these ratios without a preset ketogenic diet meal plan from a dietitian or doctor, some food tracking is probably going to be necessary. But once you get the hang of things, you may not need it anymore.
How frequently you eat is also up to your individual preference. “For most people, I recommend three to four keto diet meal plans per day with a few healthy keto snacks in between,” says Dr. Axe. “This ensure that you’re getting a good mix of protein and fat all day long to keep you feeling energized and satisfy.” That being said, he encourage people to listen to their bodies and tune in to when they’re really hungry. “If you find that you feel better eating five to six smaller ketogenic diet meal plans spread throughout the day, do what works best for you.”
While it will possibly take a little bit of trial and error to outline out your go-to meals while doing keto, here is a sample keto meal plan to get you started.
Option 1: Spinach, feta omelet and mushroom with keto coffee (coffee with adding fat such as MCT oil, butter, or bone broth protein). “This ketogenic diet meal plan breakfast is a good source of protein and healthy fats that will keep you feeling full to curb midmorning cravings,” says Dr. Axe.
Option 2: Unsweetened yogur and whole milk, mixed with full-fat sour cream, a few raspberries, chia seeds, and walnuts. “This kind of combo requires careful carb- and portion-counting since all yogurts naturally have lactose, which is a carb,” says Stefanski. “Pairing it with a carb-free protein like one egg can help balance out the macros.”
Option 1: Oven-baked salmon with broccoli. “This ketogenic diet meal plan lunch features salmon, which is high in heart-healthy fats, as well as broccoli, which is low in carbs but high in fiber,” says Dr. Axe.
Option 2: SK Stefanski said a salad with nitrate-free, spicy pumpkin seeds, cheese, and some grape tomatoes along with a low-carb, high-fat salad dressing like ranch or blue cheese.
Option 1: Caesar salad with romaine lettuce, bacon, and Parmesan, chicken breast. “Rich in protein and super filling, this is the perfect ketogenic diet meal plan dinner to round out your day,” says Dr. Axe. “Pair it with an olive oil salad covering and bounty of cheese to up the fat substance.”
Option 2: Grass fed ground beef sautéed with low-carb tomato sauce and onions. “This can be serve with shirataki low-carb noodles or zucchini,” says Stefanski. “In tidy to get the fat content up in the meal, the zucchini can be sautéed in additional garlic-infused oil or olive oil can be added directly to the sauce.”
Option 3: Grilled chicken serve with yellow squash, eggplant, and zucchini along with a few tomatoes, sautéed in olive oil. Adding additional fats in the form of a sauce incorporating intense cream or coconut cream is a elegant choice for balancing macros.
Option 1: Made a roll with using bacon, turkey, lettuce tomato . lemon and avocado for the great mix up of protein and fat.
Option 2: Spread a few cream cheese between two cucumber slices. “Cucumber is a great low-carb veggie that works well combined with high-fat cream cheese for an agreeable, keto-friendly snack.
Option 3: Spicy guacamole with raw zucchini slices. The food you select between meals should still be keto friendly and may even imitate an upcoming dinner, just in lesser portion size. “Since carbs are minimum, it’s important to spend your carbs on high nutrient food like vegetables.”