When beginning a diet, it’s often best not to overcomplicate things.  If you’re looking for a diet to help with losing weight, burning fat or improving health, there is one particular diet that is perfect for this situation, the Keto, or Ketogenic, diet.

What is a Keto Diet?

The Keto, also known as the Ketogenic, diet is a low-carb, high-fat diet that offers many health benefits and shares many similarities to the popular Atkins and other low-carb diets.

The Keto diet is an eating plan that drives your body into Ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacey Mattison, a motivational nutrition guru and healthy lifestyle blogger.

Many on the plan will eat less than 25 grams net carbs a day in order for their body to enter the fat-burning “Ketosis” state.

In Ketosis, a slimmer’s body becomes incredibly effective at burning fat.

And the more stored fat is used as a fuel, the more fat and weight a slimmer will lose.

It may sound unconventional to eat a high-fat diet to burn fat and lose weight, but the diet is in fact well studied and proven.

There are many studies that show a Keto diet can help a slimmer lose weight and improve their health and fitness.

However, getting to a state of Ketosis requires a slimmer to follow a Keto diet meal.

A Keto diet meal plan is what enables your body to enter Ketosis

It focuses on limiting carbohydrates intakes and upping fat, and some protein.

“Your body only goes into ketosis when carbohydrate intake is low. This is the main purpose of a Ketogenic diet,” explained Claire Potter, a nutritionist and weight loss blogger.

This translates to:

• 60-75 percent of calories from fat.

• 15-30 percent of calories from protein.

• 5-10 percent of calories from carbs.

The diet is] easy to follow and doesn’t require too much effort.”

Seven-day Keto diet plan

Day 1:

• Breakfast: Scrambled egg lettuce wrap with avocado and coriander

• Snack: Nuts

• Lunch: kale salad with grilled chicken with olive oil dressing.

• Snack: bell pepper with guacamole

• Dinner: Steak with cauliflower rice

Day 2:

• Breakfast: Baked egg in an avocado cup

• Snack: Macadamia nuts

• Lunch: Tuna salad with a side of green salad

• Snack: Sliced cheese or cold cut turkey roll-ups

• Dinner: Chinese Beef and broccoli

Day 3:

• Breakfast: Full-fat Greek yogurt topped with chia seeds and crushed walnuts

• Snack:  Turkey jerky (look for no added sugar type)

• Lunch: Cauliflower fried rice

• Snack: Sliced cheese

• Dinner: Roast beef with sautéed mushroom and zucchini

Day 4:

• Breakfast: Blackberry protein shake with kale and almond butter

• Snack: Courgette Parmesan chips

• Lunch: Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

• Snack: Bacon deviled eggs

• Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5:

• Breakfast: Fried eggs with bacon and a side of greens.

• Snack: 1/2 cup coconut chips

• Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad.

• Snack: Celery sticks dipped in almond butter.

• Dinner: Meatloaf on a bed of watercress salad

Day 6:

• Breakfast: Feta cheese and spinach omelet.

• Snack: Bacon wrapped asparagus.

• Lunch: Chicken wings with celery sticks.

• Snack: Cocoa Coconut milk smoothie

• Dinner: Grilled chicken with bell peppers and tomatoes

Day 7:

• Breakfast: Full-fat Greek yogurt with coconut chips and pumpkin seeds

• Snack: Cheese crisp

• Lunch: Chicken salad wraps

• Snack: Peanut butter fat bombs

• Dinner: Grilled salmon with a side of cauliflower rice

A Keto Diet Meal Plan and Menu That Can Transform Your Body

If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear of the ketogenic, or keto, diet.

That’s because the keto diet has become one of the most popular methods worldwide to shed excess weight and improve health.

Research has demonstrated that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such as type 2 diabetes and cognitive decline (1 trusted source, 2 trusted source)

This article explains what to eat and avoid while following a keto diet and provides a one-week keto meal plan to get you started.

Ketogenic Diet Basics

The keto diet, as a rule, is very low in carbs, high in fat and moderate in protein.

When following a ketogenic diet, carbs are typically reduced to 20 to 50 grams per day, though looser versions of the diet exist.

Fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake.

Proteins should account for around 10-30% of energy needs, while carbs are usually restricted to 5%.

This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis.

While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source.

Though fat is often avoided for its high calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets.

Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight.

Ketogenic Diet Meal Plan

Switching over to a ketogenic diet can seem overwhelming, but it doesn’t have to be difficult.

Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.

In order to reach and remain in a state of ketosis, carbs must be restricted.

While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a much higher carb intake.

Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

This is why sticking to keto friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

Keto-Friendly Foods to Eat

When following a ketogenic diet, meals and snacks should center around the following foods:

• Eggs: Pastured, organic whole eggs make the best choice.
• Poultry: Chicken and turkey.
• Fatty fish: Wild-caught salmon, herring and mackerel.
• Meat: Grass-fed beef, venison, pork, organ meats and bison.
• Full-fat dairy: Yogurt, butter and cream.
• Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.
• Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds.
• Nut butter: Natural peanut, almond and cashew butters.
• Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil.
• Avocados: Whole avocados can be added to almost any meal or snack.
• Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms and peppers.
• Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs and spices.

Foods to Avoid

Avoid foods rich in carbs while following a keto diet.

The following foods should be restricted:

• Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.
• Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.
• Sweetened beverages: Soda, juice, sweetened teas and sports drinks.
• Pasta: Spaghetti and noodles.
• Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.
• Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.
• Beans and legumes: Black beans, chickpeas, lentils and kidney beans.
• Fruit: Citrus, grapes, bananas and pineapple.
• High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.
• Certain alcoholic beverages: Beer and sugary mixed drinks.

Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range.

Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats.

The following items should be avoided:

• Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil.
• Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats.
• Diet foods: Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.

Keto-Friendly Beverages

Sugar can be found in a wide variety of beverages including juice, soda, iced tea and coffee drinks.

While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods.

It’s no small matter that sugary beverages have also been linked to various health issues — from obesity to an increased risk of diabetes.

Thankfully, there are many tasty, sugar-free options for those on the keto diet.

Keto-friendly beverage choices include:

• Water: Water is the best choice for hydration and should be consumed throughout the day.
• Sparkling water: Sparkling water can make an excellent soda replacement.
• Unsweetened coffee: Try heavy cream to add flavor to your cup of joe.
• Unsweetened green tea: Green is delicious and provides many health benefits.

If you want to add some extra flavor to your water, try experimenting with different keto-friendly flavor combinations.

For example, tossing some fresh mint and lemon peel into your water bottle can make hydration a breeze.

Though alcohol should be restricted, enjoying a low-carb drink like vodka or tequila mixed with soda water is perfectly fine on occasion.

SUMMARY

A healthy ketogenic diet should revolve around high-fat, low-carb food choices and restrict highly processed items and unhealthy fats. Keto-friendly beverage options must be sugar-free. Consider water, sparkling water or unsweetened green tea and coffee.

A Sample Keto Menu for One Week

The following menu provides less than 50 grams of total carbs per day.

As mentioned above, some people may have to reduce carbohydrates even further in order to reach ketosis.

This is a general one-week ketogenic menu that can be altered depending on individual dietary needs.

Monday

• Breakfast: Two eggs fried in pastured butter served with sauteed greens.
• Lunch: A bunless grass fed burger topped with cheese, mushrooms and avocado atop a bed of greens.
• Dinner: Pork chops with green beans sauteed in coconut oil.

Tuesday

• Breakfast: Mushroom omelet.
• Lunch: Tuna salad with celery and tomato atop a bed of greens.
• Dinner: Roast chicken with cream sauce and sauteed broccoli.

Wednesday

• Breakfast: Bell pepper stuffed with cheese and eggs.
• Lunch: Arugula salad with hard-boiled eggs, turkey, avocado and blue cheese.
• Dinner: Grilled salmon with spinach sauteed in coconut oil.

Thursday

• Breakfast: Full-fat yogurt topped with Keto granola.
• Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado and salsa.
• Dinner: Bison steak with cheesy broccoli.

Friday

• Breakfast: Baked avocado egg boats.
• Lunch: Caesar salad with chicken.
• Dinner: Pork chops with vegetables.

Saturday

• Breakfast: Cauliflower toast topped with cheese and avocado.
• Lunch: Bunless salmon burgers topped with pesto.
• Dinner: Meatballs served with zucchini noodles and parmesan cheese.

Sunday

• Breakfast: Coconut milk chia pudding topped with coconut and walnuts.
• Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese and turkey.
• Dinner: Coconut chicken curry.

As you can see, ketogenic meals can be diverse and flavorful.

Although many ketogenic meals are based around animal products, there is a wide variety of vegetarian options to choose from as well.

If you’re following a more liberal ketogenic diet, adding a cup of berries to your breakfast or a small serving of a starchy vegetable to your dinner will increase the number of carbs in this meal plan.

SUMMARY

A ketogenic meal plan, like any healthy diet, should include whole foods and many fiber-rich, low-carb vegetables. Choose healthy fats like coconut oil, avocado, olive oil and pastured butter to increase the fat content of dishes.

Healthy Ketogenic Snack Options

Snacking between meals can help moderate hunger and keep you on track while following a ketogenic diet.

Because the ketogenic diet is so filling, you may only need one or two snacks per day, depending on your activity level.

Here are some excellent, keto-friendly snack options:

• Almonds and cheddar cheese
• Half an avocado stuffed with chicken salad
• Guacamole with low-carb veggies
• Trail mix made with unsweetened coconut, nuts and seeds
• Hard-boiled eggs
• Coconut chips
• Kale chips
• Olives and sliced salami
• Celery and peppers with herbed cream cheese dip
• Berries with heavy whipping cream
• Jerky
• Cheese roll-ups
• Parmesan crisps
• Macadamia nuts
• Greens with high-fat dressing and avocado
• Keto smoothie made with coconut milk, cocoa and avocado
• Avocado cocoa mousse

Though these keto snacks can maintain fullness between meals, they can also contribute to weight gain if you’re snacking too much throughout the day.

It’s important to eat the appropriate number of calories based on your activity level, weight loss goal, age and gender.

How many calories should you eat on average?

The answer to this question depends on numerous factors, including your age, height, current weight, activity level, and metabolic health, among several others.

When trying to lose weight, a general rule of thumb is to reduce your calorie intake to 500 fewer calories than your body needs to maintain your current weight. This will help you lose about 1 pound (0.45 kg) of body weight per week.

Below are average calorie ranges that consider these factors.

Women

The average, moderately active woman between the ages of 26–50 needs to eat about 2,000 calories per day to maintain her weight and 1,500 calories per day to lose 1 pound (0.45 kg) of weight per week.

Women who are active and walk more than 3 miles per day will need to consume 2,200 calories or more daily to maintain their weight and at least 1,700 calories to lose 1 pound (0.45 kg) of weight per week.

Young women in their early 20s have higher calorie needs. They require about 2,200 calories per day to maintain their weight.

Women over age 50 generally require fewer calories. The average moderately active woman over 50 needs about 1,800 calories per day to maintain her weight and 1,300 calories per day to lose 1 pound (0.45 kg) per week.

These estimates do not apply to women who are pregnant or breastfeeding, as they have significantly higher calorie needs.

Men

The average, moderately active man between the ages of 26–45 needs 2,600 calories per day to maintain his weight and 2,100 calories per day to lose 1 (0.45 kg) pound per week.

Active men who walk more than 3 miles per day may require 2,800–3,000 calories per day to maintain their weight and 2,300–2,500 calories per day to lose 1 pound (0.45 kg) of weight per week.

Young men ages 19–25 have higher energy needs. They require an average of 2,800 calories per day to maintain their weight and up to 3,000 if they’re active. To lose 1 pound (0.45 kg) per week, moderately active young men should consume 2,300–2,500 calories daily.

Energy needs decrease as men age. Between the ages of 46–65, moderately active men need an average of 2,400 calories per day. After 66 years, the average man’s calorie needs decrease to about 2,200 calories per day.

Children

Children have widely varying calorie needs based on their age, size, and activity level.

Whereas the average toddler requires 1,200–1,400 calories per day, the average moderately active teenager requires 2,000–2,800 calories per day. Active teenage boys require even more.

Children who are growing and developing normally and engage in regular physical activity usually don’t need to count calories. When they’re provided with a range of heathy options to eat, most moderately active kids naturally eat the amount of food their body requires.

SUMMARY

Keto-friendly snacks should be high in fat, moderate in protein and low in carbs. Increase your fiber intake by snacking on sliced, low-carb vegetables with a high-fat dipping sauce.

A Simple Ketogenic Shopping List

A well-rounded ketogenic diet should include lots of fresh produce, healthy fats and proteins.

Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.

The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:

• Meat and poultry: Beef, chicken, turkey and pork (choose organic, pasture-raised options whenever possible).
• Fish: Fatty fish like salmon, sardines, mackerel and herring are best.
• Shellfish: Oysters, shrimp and scallops.
• Eggs: Purchase omega-3-enriched or pastured eggs whenever possible.
• Full-fat dairy: Unsweetened yogurt, butter, heavy cream and sour cream.
• Oils: Coconut and avocado oils.
• Avocados: Buy a mixture of ripe and unripe avocados so that your supply will last.
• Cheese: Brie, cream cheese, cheddar and goat cheese.
• Frozen or fresh berries: Blueberries, raspberries, blackberries.
• Nuts: Macadamia nuts, almonds, pecans, pistachios.
• Seeds: Pumpkin seeds, sunflower seeds, chia seeds.
• Nut butters: Almond butter, peanut butter.
• Fresh or frozen low-carb vegetables: Mushrooms, cauliflower, broccoli, greens, peppers, onions and tomatoes.
• Condiments: Sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives and spices.

It’s always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days’ worth of healthy dishes.

Plus, sticking to a shopping list can help you avoid tempting, unhealthy foods.

SUMMARY

Preparing a shopping list can help you decide what foods will fit into your ketogenic meal plan. Fill your cart with meat, poultry, eggs, low-carb veggies, full-fat dairy and healthy fats.

The Bottom Line

A healthy ketogenic diet should consist of about 75% fat, 10-30% protein and no more than 5% or 20 to 50 grams of carbs per day.

Focus on high-fat, low-carb foods like eggs, meats, dairy and low-carb vegetables, as well as sugar-free beverages. Be sure to restrict highly processed items and unhealthy fats.

The popularity of the ketogenic diet has made it easier than ever to find a wide array of interesting and healthy keto meal ideas online.

Using this article as a guide to get started on the keto diet can set you up for success and make transitioning to a high-fat, low-carb diet a breeze.