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Celebrities swear by it, over half a million Instagram users shared their #ketotransformation pictures on Instagram, and Shape Magazine called it “the most popular diet of 2018”: the ketogenic diet is taking over the world of fitness and weight loss.
Chances are, someone you know has already switched to keto and you may be wondering whether you should follow suit. But what is the best keto meal plan for your health, will you really see results, and is it worth the effort? In this article, we’ll cover the ABC of keto dieting, from foods to eat to keto weight loss, and explore how keto-friendly meal delivery services can help you achieve your results.
How Does Keto Work?
It’s no news that in the struggle to lose weight, carbs have been declared by many public enemy no.1. The keto (short for ketogenic) diet takes things to the next level with a high-fat, low-carb plan that essentially replaces carbs in your diet with healthy fats.
This will push your body into ketosis, a special metabolic state where there are few carbs and blood sugars to burn for energy. In other words, ketosis will train your metabolism to burn fat for energy.
Can a Keto Meal Plan Help You Lose Weight?
Absolutely. By resorting to your stored fat instead of sugar and carbs for energy, you will be consistently losing weight. Over 20 scientific studies proved that a keto lifestyle can help you lose weight and improve your overall health.
When done properly — meaning getting all the nutrients you need and adopting a diet that is sustainable over time — keto nutrition will help your body get rid of unnecessary fat as well as lowering your blood sugar and insulin levels. You will also notice that you’ll feel noticeably less hungry than if you were following a low-fat diet.
How to Create Your Ketogenic Diet Menu
Unfortunately, it’s easy for beginners to make mistakes that will jeopardize their results and even cause them to give up on keto altogether. You can only snack on so many bacon fat fudges before you long for good old cookies.
It’s important not to replace one bad habit with another: cutting down on carbs will cause noticeable improvements in your shape, mood, and energy levels. Unless of course, you swap those cookies for butter and burgers.
Vegetables, fibers and plant-based proteins should still represent the foundation of your daily calorie intake. If you're worried that your homemade keto meal plan may not be optimally balanced, there are many ways in which you can get help. Talk to a dietician, read extensively on the subject, or sign up with one of the many ket-friendly meal delivery services like SunBasket, who will take care of your keto meals and ship top-quality ingredients and recipes to your home. You can read more about keto meal boxes further down in this article.
These are the foods that make for a successful and sustainable keto meal plan:
- Low-carb veggies like leafy greens, tomatoes, peppers, etc.
- Vegetable high-quality oils like olive oil, coconut oil, avocado oil.
- Eggs that are fresh and high quality.
- Meat from steaks to bacon, chicken, and ham.
- Fatty fish like salmon, tuna, trout, etc.
- Unprocessed cheese and butter: think cheddar, goat, cream, blue and grass-fed whenever possible.
- Nuts and seeds like walnuts, almonds, pumpkin seeds, etc.
Foods to Avoid on Keto
Keto dieting is about more than just avoiding pizza and bread. In order to reach ketosis, keto diet meal plans eliminate a range of foods that you may not even consider as carbs. Here are a few examples:
- Low-fat and “light” foods, which are likely to be high in sugars and carbs or in sugar alcohols.
- Fruit because of its high sugar content. Some fruits like berries can be eaten.
- Grains and starches including products like pasta, bread, cereals, rice, etc.
- Carb-rich vegetables like potatoes, carrots, etc.
- Soda and sugar-rich foods including smoothies, cake, candy, etc.
- Processed and unhealthy fats like margarine and mayo, palm oil, etc.
What Are the Best Keto Meal Boxes?
Finding the inspiration to cook new and mouth-watering keto recipes can be a struggle. After all, nobody likes to eat plain eggs or steak and veggies every day. And if giving up carbs is hard enough, spending hours in the kitchen every week can make the difference between a healthy diet and falling off the resolution wagon a few months in.
Fortunately, there are fully keto meal boxes out there to help you — the SouthBeach diet, for example, was designed by cardiologist Dr. Agatston. You won’t have to worry about a thing with these keto meal plans: all recipes are designed to be keto and will be delivered directly to your door.
Other keto-friendly meal delivery services — like GreenChef — include whole special menus entirely dedicated to keto eaters. Just pick the keto menu from the list and order your favorite meals each week. The GreenChef box will arrive at your address with pre-portioned ingredients and easy-to-follow keto recipes.
There are also meal delivery services that don’t offer specifically keto diet plans, but always list their ingredients clearly and use tags like “low-carb” and “keto-friendly”. It will be easy for you to pick and choose to create your perfect keto week delivery.
Should You Switch to Keto Already?
Adults without major health issues can benefit from keto regardless of their weight and IBM. Sure, it’s hard work, but the positive effect on your health will surprise you.
Scientific studies show that ketosis helps reduce inflammatory states which in turn can improve your sleep quality and even protect you from developing strokes. On the other hand, by avoiding sugar, carbs, and processed foods, a ketogenic diet will help keep insulin in check and fight diabetes.
Who Shouldn’t Follow a Keto Diet?
If you are overweight, diabetic, or simply want to improve your health, adopting a keto meal plan may help you reach your goals and shouldn’t have any negative effects. Of course, your digestive system will take a few weeks to adjust to the new diet and it’s normal that during this time you experience light inconveniences such as changes in your stools or urine.
However, people with a history of serious health issues should consult with health professionals before making any major changes to their diets. Elite athletes may also want to discuss going keto with their coach and team as this may affect the way their body builds large amounts of muscles.