Keto has garnered much attention recently because of the ketogenic diet and how a keto plan can transform your body and benefit your overall health. The famous keto diet or keto is a simple way of eating that aims at forcing your body to use fats instead of carbohydrates as its primary source of energy. In this article, we will explain what a keto diet is, how to start a keto diet plan, and the most delicious keto meals you can try on your keto diet plan.
What Is Keto Diet?
The keto diet is a low-carb, high-fat diet with many health benefits, including losing weight and helping against some diseases like diabetes and cancer. It is popularized by celebrities and athletes for its weight loss benefits and is enjoyed at many different levels of stringency over time. It involves reducing appetites and carbohydrate intakes, curbing cravings, and replacing them with fat. This reduction puts the body into a state of metabolism called ketosis (a natural process that occurs during fasting, starvation, and extreme exercise). That helps the body become efficient at burning fat and using it as energy for the entire body.
How To Start A Keto Diet Meal Plan?
Starting a keto diet meal plan may seem overwhelming and restrictive for some people, but it is easy and achievable. When creating a keto diet meal plan, you need to make sure that you focus on taking a particular ratio of macronutrients—for instance, reducing carbs to less than 30g per day while increasing the fat and protein content of meals. Eating a high amount of fat exponentially causes your body to produce ketones. Also, you need to plan the amounts of fat ahead of time and increase it gradually. By doing so, you can ensure that you won't overeat and gain too much weight during the diet's initial stages. Remember, the purpose is to help your body burn the fat and turn it into energy for the entire body.
Types Of Keto Diet
There are different types of keto diets according to the number of macronutrients and period of taking them, including:
Standard keto diet: This type involves extremely low carbs, less than 10%, moderate protein of 10% up to 20%, and high fat up to 70% and 80% of your overall diet calories.
Cyclical keto diet: This involves adhering to a keto diet for a certain period followed by higher-carb refeeds periods.
Targeted keto diet: This type is a standard keto diet followed by the exception of eating carbs between workouts times which is perfect for athletes.
High protein keto diet: It is similar to a standard keto diet in terms of higher fat compared to other macronutrients but also involves increasing the percentage of protein up to 30% and 35%.
MCT keto diet: This follows the standard keto diet outlines but focuses on using medium-chain triglycerides to provide much of the fat content.
Lazy keto diet: This involves tracking keto diet carbs and keeping it less than 40g a day.
Mediterranean keto diet: It involves sticking to the standard keto diet while prioritizing certain Mediterranean diet elements like fatty fish and olive oil.
What Food Can You Eat On A Keto Diet?
Here are general types of keto diet-friendly food that you can follow in your keto diet plan:
Poultry: Chicken (freeze-dried chicken cubes), duck, and turkey.
Meat: Beef (freeze-dried beef cubes & slices), pork, organs meat, bison, and lamb.
Fatty seafood: Lobster, salmon, herring, shrimp, tuna, mackerel, and crab.
Fat healthy oils: Olive oil, avocado oil, butter oil, and coconut oil.
Egg: All kinds of eggs are delicate.
Full-fat dairy products: Cream cheese, butter, cream, and unsweetened yogurt.
Full-fat cheese: Mozzarella cheese, feta cheese, creamy cheese, and cheddar.
Non-starchy vegetables: Peppers, lettuce, spinach, cauliflower, broccoli, onion, mushroom, and other green leafy vegetables.
Low sugary fruits: Avocados, coconuts, and berries.
Herbs & spices: Basil, salt, pepper, vinegar, and cinnamon.
Sugarless beverages: Coffee, water, and tea.
Nuts & seeds: Macadamias, walnuts, chia seeds, almonds, and peanuts.
Here Are Some Other Types of Non-Friendly Keto Diet Food You Should Avoid In Your Keto Diet Plan:
Starchy vegetables: Potato, sweet potato, corn, pumpkin, and pea.
High sugary fruits: Grape, banana, citrus, and pineapple.
Grains & bakeries: Bread, pasta, wheat, cereal, black beans, kidney beans, rice and corn.
Sweets & sugary beverages: Candy, pastry, cake, soda, chocolate, ice cream, and honey.
Legumes: Beans, lentils, and chickpeas.
Low fatty milk & dairy products: Like cow's milk and low-fat cheese.
Vegetables & seeds oils: Corn oil, margarine, canola oil, and soybean oil.
How Many Meals Are On The Keto Diet?
There is no limit to the number of meals you can have on a keto diet, as long as they are part of the keto diet-friendly food. When starting with the ketogenic diet, it is essential to calculate your daily macronutrient needs. That will help you find the right balance of calories, proteins, fats, and carbs content throughout this diet. At No Rush, we help you with that by offering freeze-dried meat that is low-carb and high in proteins that fit any type of keto diet. Our freeze-dried meat is ultralight, rich in nutritional value, and adds extra value as it is low-carb. It includes freeze-dried chicken cubes, freeze-dried beef cubes, and freeze-dried beef slices. They have no preservatives or additives, and hence you guarantee healthy and keto diet friendly dried meat. You can combine them in one or any of the following keto meals in a fast and convenient preparation method. Below, we have listed a group of keto meals you can enjoy in your keto diet plan:
- Corned beef & cabbage
- Mac & cheese
- Freeze-dried beef cubes or slices in tenderloin & stew
- Fried & grilled chicken with freeze-dried chicken cubes
- Stuffed cabbage
- Garlic rosemary pork chops
- Cobb egg salad
- Cheesy bacon ranch chicken with freeze-dried chicken cubes
- Garlicky lemon mahi mahi
- Tuscan butter salmon
- Zoodle alfredo with bacon
- Philly cheesesteak lettuce wraps
- Tuscan butter shrimp
- Cheesesteak stuffed peppers
- Garlicky shrimp zucchini pasta
- Bacon-wrapped cauliflower
- Garlicky greek chicken with freeze-dried chicken cubes
- Cajun parmesan salmon
- Cheesy bacon butternut squash
- Taco stuffed avocados
- Lemon garlic shrimp & salmon
- Cajun shrimp kebabs
- Garlic parmesan salmon
- Jalapeño popper stuffed zucchini