Try this dietitian-approved keto diet plan with ideas for breakfast, lunch, and dinner
The keto diet continues to be a popular way of eating for people looking to lose weight, stabilize their blood sugar and insulin levels, and in some cases, reduce the risk of or even reverse type 2 diabetes. The keto diet makes these health improvements possible by limiting carbs and emphasizing a high intake of fat .
What you need to know before starting a keto dietIf you’re interested in starting a ketogenic diet, “it’s important to work with a dietitian to make sure you don’t miss essential nutrients or negatively impact your digestion, blood pressure, and social life”, according to Erin Kenney, registered dietitian and CEO of Nutrition Rewired .
According to Kenney, the best foods to maintain ketosis include fish, meat, poultry, dairy, eggs, non-starchy vegetables, berries, and oils. This includes fatty fish like salmon and mackerel, avocados, full-fat dairy products, beef, and leafy and cruciferous vegetables like spinach, kale, broccoli, cauliflower, and brussels sprouts. Many types of fruit are high in carbohydrates, but berries, melons, and tomatoes are not so they’re more keto-friendly.
Keto diet meal plan: Day 1Keto diet meal plan: Day 2Keto diet meal plan: Day 3Keto diet meal plan: Day 4Keto diet meal plan: Day 5Keto diet meal plan: Day 6Keto diet meal plan: Day 7Tips for following the keto dietWhen following a ketogenic diet, the main goal is to eat minimal carbs and prioritize fats. It’s also important to eat enough protein to maintain muscle mass without overdoing it.
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