Best Keto Meal Plan Safely for Beginners

The ketogenic weight loss plan focuses on foods that are high in fat and low in carbohydrates. If normal fat consumption is limited to about 20-30% of daily needs, the ketogenic diet recommends fat intake up to 60-70%.

The carbohydrate intake is also greatly reduced to only 5% of daily needs in general. As a replacement, carbohydrates are exchanged by foods that high in protein to meet 20 percent of the body’s needs.

This drastic reduction in carbohydrates makes the body enter a phase called ketosis. The lack of carbohydrate intake makes the body not produce enough blood sugar to be burned as energy. As a result, the body begins to break up the fat deposits as a backup energy source.

Best Keto Meal Plan

For those of you who want to go through the ketogenic diet and weight loss quickly and regularly. Then there are some guidelines that you must run in this diet program. Especially in terms of menu foods that can be consumed safely every day.

Ketogenic Diet Food Plan that Can Be Consumed

Here are some types of protein foods and high in fats that can be consumed for someone who wants to undergo the ketogenic diet:

– Eggs

– Red meat, chicken, sausage, steak, turkey, bacon

– Butter and cream

– Salmon, tuna, mackerel, sardines

– Types of unprocessed cheese (cheddar, goat, cream, blue, or mozzarella)

– Avocado and strawberry fruit

– Almonds, chia seeds, walnuts, and types of beans

– Low carbohydrate vegetables: green vegetables, peppers, tomatoes, onions

– Full fat yogurt and full fat milk

– Dark chocolate up to 90%

-Healthy oil: Extra virgin oil, coconut oil and avocado oil.

– For herbs, you can use salt, pepper and various healthy herbs and spices.

Design of Best Keto Meal Plan

The important thing to remember in preparing a keto diet is about the distribution of carbohydrate, protein, and fat: 75% fat, 20% protein and 5% carbohydrate. Also use food guidelines that should be avoided and recommended.

You can follow this keto diet menu that you can adopt at home.

Menu 1

Breakfast

Black coffee without creamer, sugar, sweetener, milk (Can be added 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 of carbohydrate.

Lunch

Grilled chicken breast burred with butter or olive oil, season with garlic, pepper and salt, and other herbs according to your taste.

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

Dinner

Setup beef with tomatoes, grated cheese, cream, leeks, butter.

The nutrients you get from this dinner are 73 percent fat, 23 percent protein, and 3 percent carbohydrate.

Menu 2

Breakfast

Milk shakes or full fat milk.

Lunch

Vegetable salad added with a little slice of shrimp or fish, olive oil, lemon juice, mint leaves, paprika, sesame seeds and cheese.

Dinner

Vegetable salad plus chunks of meat, celery, peppers, tomatoes and cheese

Snack

Try avocados and a handful of nuts.

Menu 3

Breakfast

High fat meats like beef or mutton, add eggs, tomatoes, peppers, celery and carrots.

Lunch

Vegetable salad, use lemon juice, mint leaves, almonds, sesame seeds, lettuce, mushrooms with olive oil (you can add pieces of chicken breast or shrimp and a sprinkling of cheese).

Dinner

Choose sea fish, asparagus, celery, spices, shallots, garlic, leeks, cheese, lettuce, peppers and broccoli.

Snack

A handful of nuts and strawberries

Remember, you can design your own ketogenic diet eating plan by adhering to the principle of 75% fat, 20% protein and 5% carbohydrate.

From a series of attempts to carry out a ketogenic diet like this it turns out that behind this method have side effects that are quite harmful to the body. Especially if the diet is done without calculating how much fat, protein and carbohydrates you should consume.

List of Foods to Avoid in the Keto Diet

In addition to foods that can be consumed every day, you should also avoid some of the foods below:

– Foods that use sugar: fruit juice, candy, ice cream, sweet tea, soda, and others

– Fruit: all types of fruit except avocados and strawberries

– Grains: products that use wheat, cereals, pasta, rice, and others

– Nuts: red beans, peas, beans, and others

– Tubes: carrots, potatoes, sweet potatoes

– Low-fat products that is rich in carbohydrates

– Seasoning: limit the use of vegetable oils, mayonnaise, and others

– Foods that contain high artificial sugar levels

– Avoid Alcohol

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