Knowing what you can and can’t eat when starting another Diet regimen is the least enjoyable part of progressing most of the time. Here, all the mysteries are revealed for you. We’ve created a Ketogenic dinner plan for you, so you know exactly which recipes to follow for each feast.
Dinner Planning Shopping List
Banquet Preparation Instructions
The reason for the Ketogenic Diet is to put your body in a metabolic state of ketosis and support your health. Ketosis is a state of essentially consuming fat instead of carbohydrates for energy. Ketosis has been shown to have several medical benefits, including weight loss, better mental performance, blood sugar control, and infection executives.
Consume at least 0.8 grams of protein per pound of lean body mass
Reduce your sugar intake to 20-50 grams of whole starch
Any remaining calories should come from solid fats
This “starves” your carbohydrate mix, which is somehow converted to glucose in the liver. With no access to glucose, your body uses ketones as its basic energy source, shifting your body into a fat-burning state.
Types of food you can eat on Keto
Getting ready is an important part of the Ketogenic Diet. Scheduling your feast ahead of time will save time, money, and energy, and keep you from eating carbohydrate-rich foods when your craving hits.
As you set up your shopping list, observe which food varieties are endlessly suitable for (and not) Keto.
Fats and oils: olive oil, coconut oil, sesame oil, margarine, ghee, pecan oil, flaxseed oil
Nuts and seeds: almonds, almond margarine, chia seeds, pecans, pecan butter, macadamias, walnuts, pistachios, cashews
Full-fat, natural, grass-based dairy products: heavy cream, margarine, whipped cream, creamy cheddar, firm and creamy cheeses
Shoutout Burger: Ground, Veal, Steak
Organ meats: liver, heart, tongue
Field-raised pork: ham, bacon, pulled pork, pork brisket
Poultry: chicken, turkey, duck
Wild fish: salmon, mussels, cod, crab, tilapia, shellfish
Green vegetables: kale, Swiss chard, spinach, romaine, Brussels sprouts, broccoli
Different vegetables: cauliflower, zucchini, onion, green pepper, celery, cucumber
Low-carb organic products: avocados, blueberries, raspberries, cherries
You can also use some fixtures, handcrafted in a perfect world or sugar free. The use of low-carb sugars can be limited to some extent.
Foods to avoid on the Ketogenic Diet
To make your feast prep as easy as possible, it’s useful to know what food sources are. Stay away from staple food paths that include the nutrient categories below. Assuming they’re currently serving in your pantry, it’s best to throw them away, or provide any unopened bundled food sources.
Food varieties to stay away from Ketogenic:
Sugar: white sugar, earth-colored sugar, honey, maple syrup
Grains: white and whole wheat bread, whole wheat, oats, rice, quinoa, couscous, pasta
Organic products: apples, mangoes, melons, oranges
Vegetables: Black beans, kidney beans, soybeans, lentils
Starches: sweet potatoes, potatoes, parsnips, carrots, other bland vegetables
Track your Keto macros
As a newbie to the Ketogenic Diet, it’s important to know your macros.
The three macronutrients are fat, protein and sugar. While the standard American Diet is heavy on sugar and low in fat, the Ketogenic Diet plan uses the opposite strategy. On a Ketogenic Diet, you eat a lot of fat, a moderate amount of protein, and a small amount of carbohydrates.
A Ketogenic meal plan should contain 75% fat, 20% protein, and 5% total carbohydrates.
Assuming you eat 2,000 calories per day, that would be 1,500 calories or 167 grams of fat, 400 calories or 100 grams of protein, and 100 calories or 25 grams of carbohydrates. You have to make sure you stay at or below 25 grams of carbohydrates per day to stay in ketosis.
These rates are actually metrics.
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