Keto Diet Meal Plan

Guide to Designing Breakfast, Lunch, and Dinner During Keto Diet Meal Plan

The keto or ketogenic diet is a diet that adopts a low-fat and high-fat diet. Several studies that support this method say the ketogenic diet can lose weight in a short time but still increase energy. Some other benefits that can be obtained through diet are diabetes, cancer, epilepsy, and Alzheimer's. So, how to overcome the keto diet for daily?

Guide approves Keto Diet Meal Plan

As reviewed above, the keto diet focuses on a diet that is high in fat and low in fat and high in fat. If normal fat consumption reaches about 20-30% of daily needs, the ketogenic diet must receive 60% to 60%.

Source food intake only for 5% of daily needs. Instead, consumption is exchanged with high protein to meet 20 percent of the body's needs.

The body phase is called the ketosis phase. The lack of food intake makes the body not produce enough blood sugar to burn as energy. Related, the body begins to break down fat as a source of energy reserves.

Foods that are avoided in Keto Diet Meal Plan

The following is a list of high foods that are needed or eliminated in the ketogenic diet:

• Sweet foods: Soda, fruit juice, smoothies, cakes, ice cream, sweets, etc.
• Grains or flour: Wheat-based products, rice, pasta, oats, etc.
• Fruits: All fruits, except a fraction of fruit such as strawberries.
• Peas or peas: Peas, kidney beans, beans, etc.
• Vegetables and root tubers: Potatoes, sweet potatoes, carrots, etc.
• Low fat or diet product: This product contains high fat.
• Some spices or sauces: Products contain lots of sugar and unhealthy fats.
• Unhealthy fats: Limit intake of processed vegetable oils, mayonnaise, etc.
• Alcohol
• Sugar-free diet foods: Contains artificial sugar levels, which can affect the ketone process

Foods recommended in Keto Diet Meal Plan

The following types of high-fat foods are recommended in your keto diet, namely:

• Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.
• Fatty fish: salmon, tuna, sardines, and mackerel.
• Egg
• Butter and Cream
• Unprocessed cheese (cheddar, goat, cream, blue, or mozzarella).
• Nuts and seeds: Almonds, walnuts, chia seeds, etc.
• Healthy oils: Extra virgin olive oil, coconut oil and avocado oil.
• Avocados, strawberries
• Low carbohydrate vegetables: Green vegetables, tomatoes, onions, peppers, etc.
• Spices: You can use salt, pepper and various healthy herbs and spices.
• Yogurt full of fat, milk full of fat
• 90% dark chocolate

Keto Diet Meal Plan for everyday

An important menu considering the diet is the division of 75%, protein, and fat: 75% fat, 20% protein and 5% carbohydrate. It also uses which food guide to take and which one to expect.
Here are the keto diet options that you can practice at home.

Menu 1

Breakfast

Black coffee without creamer, sugar, sweetener, milk (can be added with coconut oil or butter / margarine; can also be "sweetened" with ginger / cinnamon / vanilla / chocolate powder)

This breakfast menu contains 84 percent fat, 12 percent protein, and 2 percent carbo.

Lunch

Grilled chicken breast with butter (butter) or olive oil, season with garlic, pepper and salt, and other spices to taste.

From this menu you get 69 percent fat, 30 percent protein, and 1 percent carbohydrates.

Dinner

Prepare beef with tomatoes, grated cheese, cream, chives, butter.
The nutrients you get from this dinner are 73 percent fat, 23 percent protein, and 3 percent grants.

Menu 2

Breakfast: Milkshakes or full fat milk
Lunch: Vegetable salad, add a few pieces of shrimp or fish, olive oil, lemon juice, mint leaves, paprika, sesame seeds and cheese
Dinner: Vegetable salad plus pieces of meat, celery, paprika, tomatoes and cheese
Snacks: Avocados, apples, and a handful of nuts

Menu 3

Breakfast: Fatty meats such as beef or lamb, plus eggs, tomatoes, peppers, celery and carrots
Lunch: Vegetable salad, use lemon juice, mint leaves, almonds, sesame seeds, lettuce, mushrooms with olive oil (can be added pieces of chicken breast or shrimp and a sprinkling of cheese)
Dinner: Sea fish, asparagus, celery, spices, onion, garlic, leeks, cheese, lettuce, paprika and broccoli

Snack: A handful of nuts and strawberries
Remember, you can plan your own keto diet by sticking to the principle of 75% fat, 20% protein and 5% guarantee.