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, 2. 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. 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 3. 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 4. Plus, keto diets reduce hunger and increase satiety, which can be particularly helpful when trying to lose weight 5.
Cream of Mushroom Soup If you’re craving comfort food, try this rich and creamy recipe that’s made with only seven ingredients. Seafood salad with avocado. Dairy-free keto egg custard tarts. Keto baked salmon with pesto and broccoli. We never met her. Skip the bun and—ta-da! United States. This chicken casserole recipe is loaded with flavor and so comforting – seriously good chicken! Get the Recipe Additional reporting by Alexandra Hough. Ketogenic diets have many powerful health benefits, but some people have trouble getting into ketosis.
Join here. Pair it with our avocado salsa for a light and budget-friendly supper. Masala frittata with avocado salsa. Ketogenic Diet Meal Plan. The creamy cauliflower chowder and keto pad thai are soooo good! Baked Eggs and Zoodles with Avocado For when you want a break from all that meat and cheese. We love the combination of flavors and textures in this recipe — from juicy, ricotta-filled chicken meatballs to crisp zoodles. Shrimps are ready in less than 15 minutes – The whole family will love it!