The keto meal plan, also known as the ketogenic diet, is a high-fat, low-carbohydrate diet that is designed to put the body into a metabolic state known as ketosis. The idea behind the diet is to drastically reduce the intake of carbohydrates and increase the consumption of healthy fats and moderate amounts of protein. READ MORE
A typical keto meal plan will consist of foods such as meat, fish, eggs, high-fat dairy, healthy oils, low-carbohydrate vegetables and nuts. Foods that are typically avoided or limited on a keto meal plan include grains, bread, pasta, fruit, sugar, and starchy vegetables.
The Custom KETO Meal Plan Explained
When followed properly, a keto meal plan can help the body to burn fat for fuel instead of carbohydrates, leading to weight loss, improved blood sugar control, and increased energy levels. However, it’s important to note that the keto diet may not be appropriate for everyone and should be done under the guidance of a healthcare professional.
The ketogenic diet is a short-term program meant for weight loss only and not for health gain. To follow the diet, you need to consume less than 50 grams of carbohydrates a day. After 3 – 4 days, the body will no longer have enough glucose to use as energy and start breaking down fat and protein instead. This process is known as ketosis and is what helps with weight loss.
The keto plan of eating, as a general rule, is extremely low in carbohydrates, high in fat, and moderate in protein.
When following a ketogenic diet, the carbohydrate amount is somewhere in the range of 5–10% of the energy taken in, though more lenient forms of the diet plan exist (7Trusted Source).
Fats should replace most of the reduced carbs and supply approximately 60–80% of your total calorie consumption.
Proteins should make up around 10–30% of energy requirements, while carbohydrates are normally limited to 5%.
This lessening of carbohydrates compels the body to depend on fat as its primary energy source rather than glucose — a procedure known as ketosis.
While in ketosis, the body utilizes ketones — particles made in the liver from fat when glucose is limited — as a substitute fuel source. Moreover, keto diets lessen appetite and increase satiety, which can be especially useful when attempting to shed weight.