The keto diet, as opposed to the recent crop of high protein/low carb diets like Paleo and Primal, encourages the consumption of generally unprocessed foods with a whopping 70+% of total calories from fats. Carbohydrates are limited, but up to 20 grams per day can be consumed.
Why go into the high-fat territory? The benefits can be substantial: more energy, less afternoon “brain fog,” unexpected weight loss, improved exercise capacity (especially underwater), and health benefits such as a drop in diabetic numbers and a lower risk of cancer.
Keto meal plan
In recent years, the Keto meal plan has grown in popularity among the community due to the unique qualities and benefits that can be obtained by incorporating this diet into a weight loss journey. As a result, at Meals on Me, we make certain to provide our valued customers with high-quality Keto meal plans that are designed in such a way that the ketosis process is not disrupted from the start to the end of the Keto meal plan subscription.
What is a Keto Diet?
The Keto Diet primarily relies on limited carbohydrate intake but is high in fat which puts your body in a state known as Ketosis, which aids in fat burning. At this point, your body becomes more efficient at burning fat for energy, and it also converts fats into ketones in your liver, which is used to provide energy to the brain.
Health Benefits of a Keto meal plan!
The Keto Diet is not only a weight loss diet, but it can also help you improve your overall health. In recent years, a Ketogenic diet has been linked to significant reductions in blood sugar and insulin levels in the body. Furthermore, the Keto Diet aids in the burning of excess fat, which is linked to type 2 diabetes.
Keeps your Heart Healthy
The Keto meal plan or Keto Diet can help improve risk factors such as body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar levels, which directly benefit the heart functions of your body. Your heart remains in a good shape while keeping your taste buds in good shape with these amazing Keto meal plans.
Weight loss: Weight loss is the most frequently mentioned health benefit of the keto diet, and it is not to be overlooked. Weight loss with Keto meal plans is real and effective for one simple reason: it assists people in transitioning from a carb-heavy, carb-burning diet to a fat-heavy, fat-burning diet. A high-carbohydrate diet causes bloating weight gain, and poor health because it relies on carbs for energy. A high-fat, moderate-protein, and very low-carbohydrate diet suppresses your desire to eat, enables you to eat until you’re full, and burns fat from your body and foods for energy.
Whether you’re in good shape, out of shape, or obese, a ketogenic diet can help you do more than just lose or maintain weight.
Foods to Consume While on a Ketogenic Diet
The Keto Diet is neither low nor too much high in protein. There are not many restrictions while following a Keto meal plan but one must keep some points to get the best results from the keto diet.
Ketosis occurs as a result of digesting fats as your primary energy source rather than sugars and carbohydrates. You are encouraged to consume more than a little healthy fat, as well as high-fiber vegetables (also known as “fat delivery vehicles”).
Keto meal plan or Keto Diet Food List
Consider including the following foods in your Keto meal plan:
Wild or grass-fed meats, and Fish and seafood: Fish Consumption has been linked to a lower risk of chronic disease as well as improved mental health. Aim for at least two 3-ounce servings of fatty fish per week. Meat is a good source of lean protein and is an excellent choice for the Keto meal plan. Fresh meat and poultry are low in carbs and high in vitamins and minerals such as potassium, selenium, and zinc. Processed meats are permitted on the keto diet, as they are not good for the heart and are likely to increase the risk of a certain type of cancer. You must avoid bacon and sausages if you want the best result for your Keto Diet. Increase your consumption of chicken, fish, and beef rather than eating processed meat.
Full-fat yogurt and cheese:
Cheese contains no carbohydrates and is high in fat, making it an excellent element for the ketogenic diet. It also contains a lot of protein and calcium. However, a 1-ounce slice of cheese contains about 30% of the Daily Value of saturated fat, so if you’re concerned about heart disease, limit your cheese consumption. Cottage cheese and yogurt are high in protein and calcium. A 5-ounce serving of plain Greek yogurt contains only 5 grams of carbohydrates and 12 grams of protein.
Vegetables that are not starch based:
Nonstarchy vegetables are low in calories and carbohydrates but large in nutrients such as vitamin C and minerals. They also contain antioxidants, which help protect cells from free radical damage. Nonstarchy vegetables with less than 8 grams of net carbs per cup are ideal. Net carbs are total carbs with less fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are all suitable options.
Choose heart-healthy fats such as avocados, which are high in monounsaturated fat and potassium, a mineral deficient in many Americans. A half-medium avocado has 9 grams of total carbohydrates, 7 of which are fiber. Switching from animal fats to plant fats such as avocados can help lower cholesterol and triglyceride levels.
Many more food choices there that you can eat to keep your Keto meal plan tasteful and fruitful. Read the below list to explore your food options other than those mentioned above.
Nuts, seeds, and healthful oils
Unsweetened coffee and tea
Dark chocolate and cocoa powder
Saturated and monounsaturated fats
Foods rich in omega-3 oils
Many more vegetables can be included, but as they are naturally low in calories, they should not be relied on for your Keto meal plan. One must be careful with the intake of food while following a Keto meal plan. You must take the right amount of carbs, fat, and calorie to put your body in a state of ketosis.
This is all you should know about foods to eat while you are on a keto diet. But what about the foods to avoid while following the Keto meal plan? Don’t worry we have got you covered so here is a list and details of the food one must avoid while following the Keto Dinner or Keto Lunch meal plan in Dubai.
Foods to avoid to make your Keto Dinner and Keto Lunch a perfect Keto Diet food!
Carbohydrates are in good quality and good quantity in cereal, crackers, rice, and many more. Whole-wheat pasta and the new bean-based plates of pasta are also high in carbohydrates. Consider spiralized vegetables or shirataki noodles as healthier low-carb alternatives. High-sugar cereals, as well as healthy whole-grain cereals, are packed with carbohydrates and should be avoided or limited.
Vegetables with a high starch content
Strach contains more digestible carbohydrates than fiber and should be avoided on the keto diet. Corn, potatoes, sweet potatoes, and beets are among them. Limit high-sugar fruits as well, which spike your blood sugar faster than berries and contain more carbohydrates.
Yogurts with added sugar
To avoid added sugars, stick to plain yogurt (aka carbohydrates). Greek yogurt contains more protein and fewer carbohydrates than regular yogurt.
Fruit juice, whether natural or not, is high in fast-digesting carbs that cause blood sugar spikes. Stick to the water.
Any form of honey, syrup, or sugar
Sugar, honey, maple syrup, and other sugars are high in carbohydrates and low in nutrients.
To summarise, the Keto Diet can be a great diet for individuals who are trying to lose weight, have diabetes, or want to enhance their metabolism. Meals on Me – A meal plan subscription service in Dubai is providing great offers and benefits. We offer you the Make Your Own Menu benefit along with free delivery. To explore our weekly meal plan or Monthly Meal plan here is the link. Our chefs and nutritionists will never fail to surprise you with the healthy and tasty dishes they serve. They always keep your healthy and dietary accommodations in mind and prepare the food.