The keto diet has been one of the very best diets to lose weight rapidly, yet in a healthy, sustainable way. I used to dislike ‘low carb diets’ but that was before I knew all the benefits the keto diet brings. The most common way keto is used is for weight loss. This article will cover all the basics you need to master for keto for weight loss.
Keto is amazing for weight loss, but with the wrong execution, you won’t see any results.
You will learn ‘how to enter ketosis, to what to eat and what not to eat’. Plus, some amazing benefits keto has for the body, and a FREE Ebook!
Keto is a quite complicated diet, it requires strict diet attention and tracking of everything you eat.
Why? because you need to constantly be in a ketosis state.
So, what is ketosis state?
Ketosis is a natural metabolic state.
It involves the body producing ketone bodies out of fat and using them for energy instead of carbs. The way you enter ketosis is to eat a very low carb high fat ketogenic diet.
Very low carb will mean at least under 50 grams of carbohydrates a day, and most people do only 20 grams of carbs a day. These amounts can vary per individual!
the diet entails getting about 70 percent of your daily calories from fat, 20 percent from protein, and 10 percent from carbohydrates
In the long term, this can lead to consuming fewer calories as this diet will suppress your appetite.
You see, according to the National Institution of Health, eating high-fat foods will regulate your insulin levels this means you will feel saturated throughout the day.
In order to reach the ketosis state you may need to remove these food items from your diet:
- sugary soft drinks
You also have to cut back on:
When eating a very low carb diet, levels of the hormone insulin go down and fatty acids are released from body fat stores in large amounts
Benefits of the keto diet
- Supports weight loss.
- Improves acne.
- May reduce risk of certain cancers.
- May improve heart health.
- May protect brain function.
- Potentially reduces seizures.
- Improves PCOS symptoms.
Downsides of the keto diet
Keto may have so many health benefits. However, it does have some possible side effects when following the diet long term. It can have an adverse effect on health, including an increased risk of the following health problems:
- kidney stones
- excess protein in the blood
- mineral and vitamin deficiencies
- a build up of fat in the liver
How Does a Full Day Keto Diet Look Like
If you’re completely new to keto then this will be extremely helpful. I will list a full day of a keto diet for weight loss meal plan, also the best fat, protein, and keto carb sources, and you can also download the FREE keto recipe ebook below!
Full day of eating examples:
Breakfast: Bacon & eggs, Keto bagel & Salmon, Egg salad, Keto porridge, egg buritto.
Lunch: Spaghetti squash casserole, Tuna salad, steak & eggs.
Dinner: Meat bagel, keto porkchops. steak salad.
Complete list of the best food sources for carbohydrates, fats, and protein below!
Best Keto Meats/Fish
Meats are the most popular food items to include in almost all keto meals. The reason why is because they’re usually always low in carbs and high in fat, which does depend on the type of meat.
The meat sources with the highest fat count are red meats like ground beef or steaks.
If you’re looking at meats like chicken you want to go for parts of the chicken thighs as those parts contain more fat than chicken breast.
- New York strip steak (331 calories, 21 grams of fat, and 34 grams of protein).
- Ribeye steak ( 359 calories, 24 grams of fat and 33 grams of protein).
- Pork belly ( 585 calories, 60 grams of fat and 10 grams of protein).
- Lamb chops ( 337 calories, 29 grams of fat and 17 grams of protein).
- Chicken thigh (280 calories, 25 grams of fat and 14 grams of protein).
- T-bone steak ( 491 calories, 34 grams of fat and 41 grams of protein).
- Porterhouse steak ( 363 calories, 23 grams of fat and 34 grams of protein).
- Babyback ribs ( 396 calories, 20 grams of fat and 21 grams of protein).
- Salmon ( 270 calories, 14 grams of fat, 35 grams of protein).
- Bacon ( 90 calories, 7 grams of fat and 5 grams of protein, 1 slice).
- Fish sources ( salmon, cod, talapia, shrimp, tuna) all low carb and moderate to low fat.
The best keto carb sources
Since keto revolves around eating less than 50 grams of carbs and usually only around 20 grams of carbs is it essential that you find the best low carb foods that have a lot of volume and add great variety to your meals. This is my list of favorite low carb food items for keto for weight loss.
- Spaghetti squash
- Leafy greens
- Macadamia nuts
- Pumpkin seeds
The best keto fat sources
As your total diet calories will consist of 80% from fats you will need to find high-quality fat sources that you enjoy. Most of the meat sources I’ve listed above are high in fat and should make a great foundation for your diet, but you will want some variety and you can with the following foods:
- Eggs ( you can’t go wrong with an bacon & egg breakfast). 1 egg, 77 calories. 5.5 grams of fat and 6.5 grams of protein.
- Avocado ( 1 medium avocado, 240 calories, 22 grams of fat and 3 grams of protein.)
- Mixed Nuts
- oils, seed butters, coconut oil
- Chia seeds
- flax seeds
- Cacao nibs
- Full Fat Greek Yoghurt
Which fats should you limit while on keto?
Artificial trans fats
Artificially produced trans fats are known for significantly increasing heart disease risk and should be avoided, regardless of the type of diet you’re following. Trans fats are frequently found in highly refined oils and commercially prepared processed foods, such as cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks.
Processed meats, such as deli meat, sausages, salami, hot dogs, and cured and smoked meats, are frequently advertised as keto friendly. While these foods technically fit into a ketogenic diet plan, several studies have found an association between high intake of processed meats and an increased risk of cancers of the digestive tract. Therefore, it’s best to keep your intake of these foods minimal. Instead, focus on eating whole, minimally processed foods as much as possible.
If you need help creating your keto meal plan then i suggest you check out the people from the custom keto diet. They make customized keto meal plans completely based on your personal food preferences.
The meals are designed and created by personal trainers and professional chefs to make your experience as best it can be.
They are determined to make you succeed with whatever goal you might have, and that is why they offer 24/7 assistance and personal coaching. check them out here, highly recommend