How to Plan Your Keto Diet

“Keto”—the high-fat, low-carb ketogenic diet—seems to be one of the newest diet buzzwords. But what is a ketogenic diet?

The idea behind the ketogenic diet, often known as the keto diet, is that by starving the body of the carbs that are usually its primary source of energy, you may compel the body to burn fat for fuel and maximize weight loss.

When you eat carbs, your body turns them into blood sugar, also known as glucose, which you may utilize as energy.

The Keto diet aims to limit carbohydrate consumption, so the body must use fat for energy instead of carbohydrates. Due to this carbohydrate restriction, your body enters a metabolic condition known as ketosis.

Source: KetoFocus

Ketones, byproducts of your metabolism, are created when fat is broken down in the liver. In the absence of glucose, the body uses these ketones as fuel.

The keto diet comes in a variety of forms, including:

1. The standard ketogenic diet (SKD) consists of a high-fat, moderate protein, and deficient carbohydrate diet. Usually, it has 70% fat, 20% protein, and just 10% carbohydrates .
2. The cyclical ketogenic diet (CKD) alternates periods of lower carb refeeds, such as five days of ketosis followed by two days of high carbs.
3. Targeted ketogenic diet (TKD): This diet permits the addition of carbohydrates before or after exercise.
4. High protein ketogenic diet: A ketogenic diet with a high protein content is similar to one with a low protein content. Frequently, the breakdown is 60% fat, 35% protein, and 5% carbohydrates.

Following the Keto diet:

A ketogenic diet calls for the reduction or elimination of the following foods:

• Foods high in sugar include soda, fruit juice, smoothies, cake, ice cream, candy, and more.
• Starches or grains: items made from wheat, such as rice, pasta, cereal, etc.
• All fruit, except minor amounts of berries like strawberries.
• Beans or legumes, such as peas, lentils, chickpeas, and kidney beans.
• Tubers and root vegetables, such as potatoes, sweet potatoes, carrots, and parsnips.
• Low-fat mayonnaise, salad dressings, and condiments are among the low-fat or diet goods.
• Here are some sauces and condiments: ketchup, honey mustard, teriyaki sauce, barbecue sauce, etc.
• Processed vegetable oils, mayonnaise, and other unhealthy fats.
• Beer, wine, liquor, and mixed beverages
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Focus your meals while following the Keto diet around these foods:

• Meat includes chicken, turkey, ham, sausage, and red meat.
• Salmon, trout, tuna, and mackerel are fatty fish.
• Eggs: whole pastured or omega-3 eggs.
• Butter and cream: heavy cream and grass-fed butter
• Unprocessed cheeses like mozzarella, cheddar, goat, cream, blue, and so on
• Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, and other nuts and seeds.
• Healthy oils: avocado oil and extra virgin olive oil
• Avocados: fresh guacamole or entire avocados
• Green vegetables, tomatoes, onions, peppers, and other low-carb vegetables.
• Condiments include herbs, spices, salt, and pepper.

Keto Diet plan

Day 1:

• Breakfast: Diced Cucumber Bowl With Tuna Fish
• Lunch: Roasted Pork with Vegetable Sauce (Fried in Butter)
• Dinner: Cauliflower Swallow & Banga soup and Fish

Day 2: 

• Breakfast: 2 or 3 eggs scrambled In 2T Butter, Bacon, coffee, w/Heavy Whipping cream
• Lunch: 2 handfuls of organic mixed greens with Marie’s blue cheese dressing, 3 cherry tomatoes, 2 pieces of roasted beef, rolled up and cut into little rounds, 1T Parmesan cheese
• Dinner: 1 Chicken breast with homemade Alfredo sauce, 6 spears of asparagus

Day 3: 

• Breakfast: Pancake (Made with Almond flour) and Bacon 
• Lunch: Coleslaw with Chicken Breast 
• Dinner: Cauliflower Rice and Roasted Beef

Day 4: 

• Breakfast: 2 or 3 eggs scrambled in 2T Butter, Bacon, w/Heavy coffee, w/Heavy Whipping Cream.
• Lunch: 2 handfuls of organic mixed greens with olive oil and salt topped with fish, 3 cherry tomatoes, and 5 cucumber slices.
• Dinner: Taco Salad with ground beef and homemade taco seasoning, lettuce, 2T sour cream, 2T Sugar-free salsa, grated cheese.

Day 5:

• Breakfast: fried eggs and Bacon (fried with butter) and bulletproof coffee.
• Lunch: 2 handfuls of organic mixed greens with Marie’s Blue Cheese Dressing, 1 can oil-packed tuna, 2 cherry tomatoes, and 4 slices of cucumber.
• Dinner: Chicken breasts pounded flat, salt and w/Heavy peppered on both sides, topped with pepperoni and cheese, then rolled up and baked for 30 minutes with roasted broccoli with melted butter on top.