Meal Guide for Ketogenic Diets

The ketogenic diet is a kind of diet that is very low in carbs, includes adequate quantities of protein, and great quantities of fat. The term ketogenic simply refers to the fact that the diet aims to encourage ketosis, a condition in which the body utilizes fat and ketones, which are by-products of burning fat. The ketones and fat are then used as the chief fuel resource of the body.

Ketosis, however, should not be mistaken with ketoacidosis, which is a dangerous complication of type 1 diabetes. The keto diet aids in managing the body’s appetite and cravings, plus it encourages the burning of fat which, in turn, helps dieters lose weight without starving themselves.

A diet with less than 50 grams of carbs per day are considered to be a ketogenic diet. Ideally though carbs, especially in the beginning should be limited to 20 gram of carbs per day.

For instance, the introductory stage of the Atkins Diet and the initial steps of the South Beach Diet are in fact considered as ketogenic.

Keto diets not only assist in helping you lose weight, they have also been used in treating patients stricken with epilepsy and seizure problems. Researchers have also studied the effects of this diet in treating malignant strains of brain cancer.

In the early days of a keto diet, you may experience headaches, being lightheaded, constipation and fatigue while the body begins to adjust to the diet’s effects.This is also known as keto flu. For most people it goes away after a few days.

Before taking the keto diet plan into consideration, make sure that you talk this over with a physician, particularly if you are currently taking medications.

If you are keen to learn more or try it out then here are some meal suggestions…

Ketogenic Diet Meal Guide

Breakfast Suggestions

For a breakfast meal, you can begin with selecting vegetables that do not have starch. Have some protein and fat, and no more than 5 grams of carbs.

Eggs can be cooked in any manner you prefer, from boiled, fried, scrambled or poached. You can make omelets with veggies like mushrooms and asparagus, or use eggs to make a low-carb quiche. 2 eggs served with a few strips of bacon or pieces of sausages is also a good choice, combined with a roasted tomato with a smidgen of olive oil.

Here are some more delicious ketogenic breakfast ideas.

My favorite breakfast, or non-breakfast if you prefer, is bulletproof coffee.

If you like the idea of bulletproof coffee, but not all the effort Dave put into making it, then try this coffee booster in your morning coffee.

Lunch Suggestions

For keto lunch ideas, steer clear of starchy vegetables, grains and sugary fruits.

To limit your carbs to 20 grams per day, be certain to have no more than 5 to 10 grams of carbs with lunch. To achieve this these carbs have to come from non-starchy vegetables.

An example of a good keto lunch is 4 ounces of turkey, a cup of green salad with greens (lettuce, spinach) cucumber, green pepper, tomato splashed with a dressing that is low-carb, yet high in fat and half an avocado.

You can also take in a meatball and vegetable soup that has zero amounts of rice, noodles or any kind of carbohydrate, and combine it with a slice of cheese if you would like.

For drinks, you can have plain water or unsweetened sparkling water.

Dinner Suggestions

For a nice keto dinner, you should select protein of any kind, from pork, beef, chicken, turkey, fish, or any seafood. You can have 4-8 ounces of pork chops or salmon. Combine your serving of protein with a good amount of non-starchy vegetables like green beans, Brussel sprouts or broccoli.

Again be sure that your vegetables are limited to 5 to 10 grams of carbs.

A sample menu would be the following:

Pair 4 ounces of salmon with a cream sauce with Parmesan cheese, 2 cups of sautéed broccoli, a side of romaine lettuce with low-carb, high-fat dressing. Wash everything down with water, unsweetened sparkling water or coffee.

Snack Suggestions

Of course, you are also allowed to have snacks or desserts. But keep in mind that those snacks must not include more than 5 grams of carbohydrates and it must be rich in protein and fat.

When you feel like a savory snack then these are great choices:

  • A hard boiled or deviled egg
  • A small tuna salad with several cucumber slices
  • A few slices of your preferred hard cheese
  • Smoked salmon strips served with cream cheese
  • Boiled shrimp.
  • Half an avocado with half a tomato with a smidgen of mayonnaise
  • A few olives with feta cheese
  • Lettuce sandwich made with a rolled-up lettuce leaf, ham, and cheese.

If you are needing a sweet snack then these are great choices:

  • Strawberries and heavy whipping cream
  • Fat bombs
  • Cookies made from almond or nut flours

Low Carb Swaps

Whether you are new to a keto diet or have been following it for some time, like me, you are probably always looking for more low carb swaps to support your ketogenic diet. Enjoy our –

100 Low Carb Swaps for a Ketogenic Diet








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