Research has demonstrated that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such as type 2 diabetes and cognitive decline 1, 2. This article explains what to eat and avoid while following a keto diet and provides a one-week keto meal plan to get you started. The keto diet, as a rule, is very low in carbs, high in fat and moderate in protein. When following a ketogenic diet, carbs are typically reduced to 20 to 50 grams per day, though looser versions of the diet exist 3. This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis. While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Though fat is often avoided for its high calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets 4. Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight 5. The ketogenic diet relies on a very low-carb routine. Carbs are typically restricted to grams per day, replaced mostly with fat and moderate amounts of protein.
Keto Caesar salad Lunch. If you have a busy schedule, we recommend that you prepare your meals in batches! Grab the Free Printable Shopping List here! Give your body time to adapt to it so you can function. I love all the things I have made with your recipes and share your cookbooks for gifts. Keto no-noodle chicken soup Lunch. Or do you not eat lunch?
The keto diet can help burn body fat, enabling you to reach your fitness goals. But to make it work, you need the right foods. This is where a keto meal plan comes in. Here, we provide an explanation of the keto diet and a free keto diet plan that you can easily follow anytime, anywhere. The ketogenic diet is a low-carbohydrate, moderate-protein, and high-fat diet. Normally, people on a ketogenic diet limit their carbohydrates to 20g to 50g per day. The easiest is to limit carbs. Doing this lowers your blood glucose levels and depletes your glycogen stores.
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