Here are 7 tips for creating keto-friendly meals that will help you achieve your goals.
Keto meals are all about eating low-carb, high-fat foods to get your body into ketosis—a metabolic state where your body burns fat instead of carbs for energy. But what exactly does this mean? What foods can you eat, and which ones should you avoid? And how can you create these keto meals without feeling deprived or bored? We’ve got answers to all these questions and more in our ultimate guide to keto food plan meals!
1) Add nutrient-dense ingredients
Adding nutrient greens, proteins, fats, and healthy carbs can help with feeling satisfied while still being able to maintain a low carb diet. Plants like green leafy vegetables offer plenty of minerals including magnesium which has been found to be important in burning fat while reducing the risk of heart disease. Protein such as chicken breast, whey protein or tofu can all provide the amino acids your body needs without using many carbs. Healthy fats like avocado, nuts, and seeds also play an important role in keeping the body full while on this type of diet. Finally, carbohydrates such as berries or bananas should not be overlooked either because they can help keep blood sugar levels stable throughout the day.
2) Focus on a protein
Protein helps us feel full longer and repairs muscle tissue. The trick is to get high quality protein from high quality sources such as organic meat, eggs, dairy, or low carb plant sources like soybeans or hemp seeds. If eating meat, choose lean cuts and stay away from processed meats with added sugars. Protein is an essential part of a healthy diet, so it’s no surprise that protein is a key ingredient in the ketogenic diet. For a free 7 days keto plan => click here
3) Vary your sources of fat
One of the easiest ways to get a healthy amount of fat is through coconut oil or MCT oil, which is made up of medium chain triglycerides (MCTs). MCTs have been shown to provide benefits like enhanced cognitive function, reduced body fat, and increased energy levels because they are not stored in the body as fat like other fats. Additionally, one of the most important things when it comes to eating keto is being sure you are getting enough fiber. Fiber provides bulk to food, making it feel more filling while helping us keep our blood sugar level on an even keel.
4) Pack a snack
Adding snacks between the main meal of the day (i.e., breakfast, lunch, dinner) is a great way to keep blood sugar levels stable while also satisfying any cravings you may have throughout the day. These snacks can also provide some of the potassium and electrolytes needed on a ketogenic diet by including leafy greens, cucumbers, or olives in your selections. However, when snacking remember to stay within 15 grams of net carbs per day.
5) Eat enough, but not too much
Eating enough is not only necessary, but it can also be an excellent way to increase the chances of success on a Keto diet. Eating enough gives the body all the nutrients it needs and prevents cravings from sneaking up on you throughout the day. You should eat between 1800 and 2400 calories per day, depending on age, gender, activity level, etc. Pay attention to portion sizes as well: eating too much at one sitting could easily undo any progress made by not eating enough during the rest of the day.
6) Eat foods you enjoy
It can be hard to stick with a diet when you must eat something all the time that you don’t like. That’s why it’s so important when doing keto or any other form of dieting, to eat foods that make the food plan feel less restrictive. Doing this makes following the plan more enjoyable and satisfying. The keto diet is no exception – if you’re going to do it, why not enjoy it! Choose foods that fit into your personal dietary needs: Whether someone follows keto strictly as a low carb high fat lifestyle or they just want to reduce their carbs but maintain good nutritional value in their diet, there are ways to customize food plans based on these needs. Enjoy Delicious, Sugar-Free, Low-Carb Desserts and Still Be on Keto
7) Keep it varied!
One of the most important things about the keto diet is the variety. When starting out, try new recipes and dishes often so you don’t get bored with your ketogenic foods! It’s also a good idea to rotate the vegetables you eat each week – this way they’ll never become tiresome. Make sure to include snacks in your meal plan as well, because it can be hard to resist temptation when working long hours. Remember: it’s not what you do one day that counts; it’s what you do consistently over time.
