The Ultimate Ketogenic Meal Plan

The ketogenic diet has become more popular than ever. In fact, Google revealed that the searches for “ketogenic” had increased almost eight times in the last five years.

This is primarily because of the studies that claim that this low-carb, high-fat diet can improve health and shed excess weight. In simplest terms, a keto diet is defined as a nutritional program that limits the person’s carbs and glucose intake from 20 to 50 grams daily.

Lowering glucose and carb makes it easier for the body to reach and maintain ketosis. While in ketosis, the body utilizes ketones as an alternative energy resource. Plus, keto diets increase satiety and minimize hunger, which can be essential in losing weight.

Although following a ketogenic diet may seem challenging, there are a plethora of healthy foods suitable for this type of dietary practice. Take the guesswork out of eating keto and follow this ultimate ketogenic meal plan to start cutting weight and feel healthier.

Vegetables

Non-starchy vegetables like broccoli, mushrooms, peppers, and tomatoes contain low carbs and calories but are high in vitamin C, minerals, and antioxidants.

Keep in mind that antioxidants are responsible for protecting your body against free radicals, which are wobbly particles that can trigger cell danger.

Likewise, cruciferous vegetables have also been found to reduce the risk of cancer and heart diseases. This is why it is essential to find a keto meal delivery service that has a menu filled with cauliflower, broccoli, and kale.

Eggs

Pastured or organic eggs are also an ideal food for a ketogenic lifestyle. It contains less than six grams of protein and less than one gram of carb.

Nutrients found in an egg yolk include zeaxanthin and lutein which helps enhance eyesight.

Meat

Unprocessed and grass-fed meats are low-carbs and keto-friendly. It is filled with B vitamins, and minerals like selenium, potassium, protein, and zinc.

In choosing a meal, always opt for a keto meal delivery dish that has grass-fed meat. This is because herbivores produce meat with extreme amounts of conjugated linoleic and omega-3 fats, which can promote brain health, improve sight, and essentially reduce heart-related diseases.

It is, however, important to avoid eating huge amounts of meat. Always remember that excess protein is transformed into glucose, making it harder for the body to reach ketosis.

Also, avoid processed meats like cold cuts, meatballs, and sausages, which often contain extra carbs.

Organic Fruits

Organic fruits like cranberries, lemon, fresh berries, coconut, avocado, and lime contain fewer carbohydrates.

Interestingly, avocados can also help improve triglyceride and cholesterol levels. Avocados are also rich in potassium, which is a mineral that helps ease the transition into a ketogenic diet.

Cheese

Full-fat cheese like brie, mozzarella, and cheddar are not only delicious but also keto-friendly. It is rich in saturated fat that may help prevent heart disease.

Similar to grass-fed meat, cheese is also packed with conjugated linoleic acid, which is critical in improving body composition.

Furthermore, cheese can also minimize the loss of muscle mass and strength. As a matter of fact, studies have shown that older adults who consumed 210 grams of ricotta cheese daily experienced an increase in muscle strength.