What is a keto diet? Eating keto means limiting your net carb intake so that your body metabolizes fat creating energy and ketones. For many, this requires restricting net carbs to 20 grams per day.
If you want more carbs in your diet, and if don’t have type 2 diabetes or much weight to lose, then a more moderate low-carb diet might be a better choice for you. Moderate low carb may be easier to follow, but it also may be less effective than keto, meaning you may get more moderate results.
Top 3 keto cooking tips
- Automate breakfast: Choose one keto breakfast to eat every day, like scrambled eggs.
Not hungry? Skip breakfast and sip a coffee instead.This saves time and money.
- Simplify with meal prep. Cook two servings for dinner and refrigerate the second serving for tomorrow’s lunch. Freeze other portions for later.
- Try no-cook plates. Sliced deli meats, cheeses, and veggies make an easy lunch.
When following a keto diet, some people may find it difficult to work out the right foods to eat and when to eat them. Meal plans can help people get used to the diet or stick with it.
The keto diet is a high fat, low carbohydrate diet. Potential benefits of the keto diet plan include weight loss and fat loss.
Though various sources report different percentages, a keto diet comprises approximately:
- 55–60% fats
- 30–35% protein
- 5–10% carbohydrates
A study in the Journal of Nutrition and Metabolism reports that those following a “well-formulated” keto diet typically consume under 50 grams (g) of carbs and approximately 1.5 g of protein per kilogram of body weight per day.
In order to stick to these macronutrient ratios, most experts agree that meal planning for a keto diet is essential.
Read on to learn more about the keto diet and discover what a 7-day keto meal plan might look like.
It can be challenging for vegetarians and vegans to follow a keto diet, as many of the calories in these diets come from carbohydrates. Even sources of nonanimal protein, such as lentils and beans, are often relatively high in carbs.
In the standard keto diet, animal products tend to make up a large portion of meals because these foods are naturally high in fat, high in protein, and low in carbohydrates.
Though tricky, it is possible to follow a vegetarian or vegan keto diet. Those who do not eat meat or fish can replace these products with high fat plant-based foods.
Vegetarians can also eat eggs and some forms of dairy as part of the diet.
Keto breakfast recipes to start your day
If you’re a newbie planning your weekly keto diet menu, make the meals as easy as possible. A keto breakfast, for example, can take advantage of many classic breakfast foods, including eggs, bacon, sausage, and ham. Eggs are real winners in the keto world. They’re extremely versatile, easy to cook, and have just half a gram of carbs but 6 g of protein and 5 g of fat.
“Eggs have a lot of vitamins like vitamin A, B complex, D, K, E, calcium, and zinc,” says Ryan Weaver, a personal trainer and keto enthusiast. “That’s why eggs are an excellent choice for breakfast when you follow the keto diet. To avoid getting bored, you can try different ways of preparing the eggs—boiled, fried, or baked. Also, you can combine the eggs with different foods like bacon, ham, cheddar cheese, butter, mayonnaise, so you get a different recipe each day although using the same main ingredient.”
Egg-celent keto breakfast options include:
- Frittatas and quiches
- Hash with pork, kale, and eggs
- Baked eggs in avocados
- Omelet with sautéed spinach, mushrooms, sun-dried tomatoes, and goat cheese
- Eggs scrambled with cream cheese, bell peppers, and spinach
And good news for coffee addicts: you can still have your morning cup of joe. You’ll just need to adjust what you stir into it. Switch out flavored creamer for the real deal—full-fat heavy whipping cream, which has only 1 gram of carbs per tablespoon. If you want to give your java a jolt of sweet, stir in a low-carb sweetener that uses sugar alcohols. But if you can skip the sweet, even better. In time, you’ll retrain your palate to not crave a sugary start to the day.