There have been many diet trends that have come and gone over the years including the south beach diet, the Atkins diet, and the Paleo diet, to name a few. However, few of these diets have been as enduring as the ketogenic diet; the keto diet, as many often refer to it as, is a low-carb, high fat diet that provides a host of healthful benefits. Although the keto diet shares many similarities with several low-carb diets, including the Atkins diet, it is very unique in that it places the body in a ketosis state, hence the name ketogenic.
What is ketosis, exactly? Well, it is a natural metabolic state that is considered to be safe for most people. It is a state where the body is completely fueled by fat and relies on this fat, instead of carbohydrates, to produce energy and boost performance.
KETOGENIC DIET PLANNING MADE EASY
Because keto is a fat-based diet, individuals who choose to go on this diet will have to drastically reduce their carbohydrate intake and, instead, consume foods that are comprised of a high percentage of fat. There undoubtedly will be some people who may argue that this unhealthy, suggesting that the diet may bring on more health problems than it solves, but science, however, proves otherwise. That being said, let’s take a closer look at the varying iterations of the keto diet:
- Standard ketogenic diet
- High-protein ketogenic diet
- Cyclical ketogenic diet
- Targeted ketogenic diet
The standard ketogenic diet is by far the most recommended, not to mention researched, iteration of this diet. The standard ketogenic diet, which is also known as SKD, is one that contains roughly 75% fat, 20% protein, and 5% carbohydrates.
The high-protein ketogenic diet, as the name may suggest, is one that contains a disproportionately higher percentage of protein than other iterations, usually 35%. In addition, this diet is comprised of 60% fat and 5% carbohydrates.
Next, we have the cyclical ketogenic diet, which involves high-carb re-feed days, a purposeful period of higher carbohydrate overfeeding that last for as much as five days, before returning to a normal carbohydrate intake of 5% or less.
Lastly, we have the targeted ketogenic diet, which involves structuring your carbohydrate intake around your workouts.
If you’re not sure which ketogenic diet is right for you, you’re encouraged to speak with a licensed dietitian or physician who can help you make an informed decision. Regardless of which ketogenic journey you decide to embark upon, you can be assured that you will reap several health benefits including losing weight and lowering your risks factors for a variety of diseases.
WHAT DOES A 21 DAY KETO MEAL PLAN LOOK LIKE?
So now that we have armed ourselves with a little bit of background on a ketogenic diet, let’s take a closer look at what a meal plan entails. It’s important to note that the ketogenic diet is not a permanent lifestyle change; instead, it is a way to quickly change how your body metabolizes energy. With that out of the way, the first thing you should do before starting any variation of this diet is to have a plan in place. Your ketogenic diet planning should include the following:
- Set a start date
- organize your pantry/kitchen cabinets
- Purchase the appropriate foods and supplements
- Plan out your meal and snack options
WHAT SHOULD YOU EAT ON A 21 DAY KETO MEAL PLAN?
The number one reason why most people fail at remaining on their diet is that they feel hungry; one of the biggest benefits of a keto diet is that it is predicated on consuming fat and protein. These macronutrients, when consumed in accordance with the keto diet guidelines, keeps you satisfied and energized longer. All in all, this means you are more likely to remain on your diet with a keto meal plan.
A FULL DAY OF EATING
It’s easy to get confused and possibly fall off track when you’re planning your meals, and because of that, we provided you with a sample of foods that you can eat throughout the day to ensure that you get the most out your ketogenic journey.
As cliché as it may be, breakfast is the most important meal of the day, especially if you’re following a ketogenic diet. That said, consider starting your day with a mushroom, spinach, feta cheese omelet. This breakfast choice is packed with protein as well as healthy fats, providing enough fuel to get you through your day.
As noontime rolls around, you will undoubtedly be ready to enjoy a delicious lunch; an oven-baked salmon with broccoli is a great low-carb, high fiber meal that can keep you feeling full until your next meal.
Mindless snacking is a quick way to derail your dieting goals, which is why you should snack on foods that align with your ketogenic diet. If you’re looking for something to nibble on before dinner time rolls around, consider a BLT roll-up with turkey and avocado. This light and delicious snack is the perfect amalgamation of fat and protein and won’t undo your day of healthy eating.
If you have made it to dinner without sabotaging your diet, you definitely deserve a round of applause. And with that said, consider treating yourself to a Caesar salad with diced chicken breast, bacon, and parmesan. This beautiful, tasty salad is packed with protein and enough fiber to keep you satiated until bedtime.
Obviously, there are many other food choices available to you on a ketogenic diet, but this is just a few to help get you started. As you consider experimenting with other foods, keep in mind that your caloric intake for the day should not exceed 1,700 calories. In summation, if you intend on succeeding with a 21-day keto meal plan, be sure to personalize your meal plans so that they are not only sustainable but also delicious.
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