So you've decided to try the high-fat, low-carbohydrate diet known as the fat-burning ketogenic diet. Whether you want to lose weight, have more energy, or want to exercise differently, choosing keto is currently a popular choice. But finding a keto meal plan on your own is not an easy task, especially as a diet that is very high in fat is not self-evident to many people who are used to the traditional carb heavy American diet. (It's especially hard if you're vegan and you want to try keto.) But that should help: Keto experts explain how to prepare for success, and give you ideas for eating the right food for keto foods. (Look at these low carb keto drinks that you keep in ketosis.)
Have a Keto Meal Plan
When it comes to starting a keto diet (or dieting) for that matter)), there is one thing that all experts agree on. You have to have a plan. "Never try a keto diet," says Julie Stefanski, R.D.N., C.S.D. D., L.D.N., a York-based nutritionist specializing in the ketogenic diet. "Schedule and prepare for a launch by reorganizing your pantry, planning options for meals and snacks, and buying suitable foods and supplements," she says. "The biggest reason people find it hard to stay with the keto is that people do not have enough interesting foods to turn to, and high-carb favorites are considering whether they have good intentions. If you have not bought groceries in the supermarket that fit in There is no simple option in the fridge if you really need them. "(A good starting point is this list of high-fat keto foods anyone can add to their diet .)
Also, it's especially important to make sure your diet is well planned if you eat keto-type. because the food you can choose from is limited. In addition to checking with a dietician if you can, Stefanski recommends that you "talk to your doctor and make sure that he or she is aware that you are initiating a diet that completely changes how Your body metabolizes energy. " You may also want to check the latest blood levels for things like cholesterol, vitamin D, and other health indicators that can change during the keto. This is because in some people a prolonged keto diet can lead to certain deficiencies or even high cholesterol. However, most experts will tell you that the ketogenic diet is not a permanent lifestyle change (as is the case, for example, with an 80/20 approach or a Mediterranean eating style).
When and how much to eat [1
9659003EineSachedievieleMenschenanKetoDietEssensplänenliebenistdassdasNachverfolgenIhrerSpeisenoptionalist"EinerdergrößtenVorteilederketogenenDiätbestehtdarindassesnichtnötigistIhreKaloriengenauestenszuverfolgenwieSiediesbeianderenDiätentunkönnen"bemerktDrJoshAxeDNMZNSDCGründervonDrAxecomBestsellerautorvon Eat Dirt, and co-founder of Ancient Nutrition. "As you replenish fat and protein, you feel more content and energized throughout the day, which means that you naturally eat less." This does not mean that tracking food for keto is not recommended. "Some people may consider calorie counting as a useful tool to be more aware and to be aware of what they are eating, but in the ketogenic diet this is not necessary," Dr. Ax. However, there is no reason to focus too much on meeting a specific diet calorie goal, especially if you are not trying to lose weight. However, one area in which food tracking can be particularly helpful is to ensure that you are getting the right levels of macronutrients-protein, carbohydrates, and fat. "The most researched version of the ketogenic diet involves 70 percent of calories from healthy fats, 20 percent from protein, and only 10 percent from carbohydrates," explains Charles Passler, D.C., nutritionist and founder of Pure Change. "In the ideal world, every keto meal and snack should have the same (70/20/10) ratio of macronutrients, but studies have shown that you still get great results, even if every meal deviates from that ratio." Do not exceed grams of carbs per day or eat those carbohydrates in one session, "says Passler.To achieve these ratios without a pre-set nutritional plan from a dietitian or a doctor will likely require food tracking, but once you get the hang of it may not need it anymore.
How you frequently eat also depends on your personal preferences. "For most people, I recommend three to four meals a day with a few healthy keto drinks. Snacks in between, "says Dr. Ax." This ensures that you have a good mix of protein and fat throughout the day However, he encourages people to listen to their bodies and adjust to them when they are really hungry. "If you think you feel better about having five to six smaller meals, do what's best for you."
When you are active, you may need to make some adjustments to take this into account. "In the first week or two, a temporary reduction in exercise load can be helpful as your body adapts to the ketosis," he says. "For those who have an intense training schedule, carb cycling can be a good option." Essentially, carb cycling means increasing carbohydrate intake on the days you train, ideally just two to three days a week. "While low-carbohydrate days can make up about 20 to 30 grams of net carbohydrates daily, high carbohydrate days can be as high as 100 grams, though they can vary depending on size and activity level," Dr. Ax. (Related: 8 things you need to know about training on the keto diet.)
Keto Foods Meal Plan
While it's probably going to take a bit of trial and error to figure out how to make keto meals, here's an example of a keto meal plan that will help you
Option 1: Spinach, mushroom and feta omelette with keto coffee (coffee with added fat like MCT oil, butter or bouillon protein). "This breakfast is a good source of protein and healthy Fats that will make you feel as if you have reduced your cravings in the morning, "says Dr. Ax.
Option 2: Whole milk, unsweetened yogurt, mixed with fatty sour cream, some raspberries, chia seeds and walnuts." This kind of combo requires a careful Kohlenhy Drate and portioning, since all yoghurts naturally have Actose, which is a carbohydrate, "says Stefanski. "Combining it with a carb-free protein like two eggs can help balance the macros."
Option 1: Oven-baked salmon with broccoli. "This lunch consists of salmon rich in heart-healthy fats and broccoli, which is low in carbohydrates but high in fiber," says Dr. Ax.
Option 2: Stefanski suggests a salad-free nitrate with bacon, avocado, cheese, spicy pumpkin seeds and a few grape tomatoes along with a low-carbohydrate, high-fat salad dressing like ranch or blue cheese.
Option 3: "Make your own keto with cubes of grilled chicken, a slice of nitrate-free ham, cheese cubes, cucumber slices, a hard-boiled egg, some raw grape tomatoes, raw vegetables like cauliflower or broccoli, a few almonds or Walnuts, guacamole and ranch dressing, "says Dr. Stefanski (Looking for something meat-free?) Here are 29 vegetarian keto recipes for herbal eaters.)
Option 1: Caesar salad with romaine lettuce, chicken breast, bacon and Parmesan cheese. "Rich in protein and super filling, this is the perfect meal to round out the day," says Dr. Ax. "Add an olive oil dressing and lots of cheese to increase the fat content."
Option 2: Grass-fed ground beef with onions and low-carbohydrate tomato sauce. "This can be served with zucchini or shirataki low carb noodles," says Stefanski. "To increase the fat content in the meal, the zucchini can be sauteed in olive oil, or additional garlic oil can be added directly to the sauce."
Option 3: Grilled chicken with aubergines, yellow squash and zucchini together with a few tomatoes fried with garlic in olive oil. The addition of extra fats in the form of a sauce containing heavy cream or coconut cream is a wise choice for weighing macros.
Option 1: BLT rollups with turkey and avocado. "Create a roll of bacon, lettuce, tomato, turkey, and avocado for the perfect blend of fat and protein," says Dr. Ax. (You could also try this Kale Avocado BLT salad.)
Option 2: Spread some cream cheese between two cucumber slices. "Cucumber is an excellent low-carbohydrate vegetable that combines well with high-fat cream cheese to provide a satisfying, keto-friendly snack," says Dr. Ax.
Option 3: Savory guacamole with raw zucchini slices. The food you choose between meals should still be keto-friendly and could even mimic an upcoming dinner, just in a smaller portion, says Stefanski. "Since carbohydrates are minimal, it's important to spend carbohydrates on nutrient-rich foods like vegetables."