Personally I think starting a new diet can be very challenging. Luckily these day’s it is easier to find information regarding the meal plan you would like to follow, but so often the information is scattered around the web. So I have put together some helpful information and an easy to follow Keto meal plan to get things started right this new year.
As you might already know, a Low carb diet is a diet that restricts carbohydrates (carbs). This diet is low in carbs but high in protein, fat and healthy vegetables. A low carb diet is most often use for weight loss but it can improve your health too. In this post you will learn which foods to include or avoid and receive a one week keto meal plan. Plus some other great tips to help you get started.
Keto approved foods
Look there is a long list of Keto approved foods. Some more low carb than others. But it is good to know which foods are the best for you to eat. It just helps taking the guessing out of meal planning. Here is a list of some Keto / Low carb approved foods:
Meat: Beef, Pork, Lamb, chicken, turkey or even ostrich. But remember grass-fed is the best choice.
Fish: Haddock, Salmon & trout are just some examples. Wild caught fish is the best option here.
Egg: Try to consume only pastured, free range eggs as far as possible.
Fruits & Vegetables: a detailed list is available below. But try to buy organic if possible.
Nuts & Seeds: Almonds, walnuts, sunflower seeds are some good low carb choices.
Healthy oils: like coconut, olive oils and butter.
Keto No-no’s
Sugar: Fruit juices, soft drinks, flavored & sweetened waters, candy, ice cream, white or brown sugar, basically any products that contains sugar.
Refined grains: Rice, Barley, rye, wheat as well as bread, cereal and pastas.
Diet and low-fat products: They might be labeled as low fat, but they are full of carbs and many of these products contains added sugar.
Highly processed foods: anything that looks like it was made in a factory. These foods have loads of unhealthy additions.
Starchy Vegetables: Try to limit these when you follow a low carb, as the carb contents in them are higher than other vegetables. Examples are Potatoes, Sweet potatoes, lentils or pinto beans.
List of low carb fruits
Most low carb diets specifically say that you should stay away from fruits. This is because fruits tends to have a higher carbohydrate content than most vegetables due to its higher amount of naturally occurring sugars.
However, some fruits have lower carbs per standard serving due to their higher water content. Here is a list of some of the lower carb fruit options:
Watermelon : 7.55g carbs per 100g of fruit
Strawberries : 5.68g carbs per 100g of fruit
Blackberries : 4.31 g of carbs per 100g of fruit
Raspberries : 5.44 g of carbs per 100g of fruit
Cantaloupe : 7.26g of carbs per 100g of fruit
Avocados : 1.83g of carbs per 100g of fruit
Peaches : 8.04g of carbs per 100g of fruit
List of Low carb vegetables
Vegetables get less bad mouthed than fruits when it comes to carb.
They generally contain less sugar thus making the carb contents less.
Always remember, even when you are cutting carbs that vegetables plays a very important roll in your general well being. They are high in fiber and contain plenty of vitamins and minerals to help the body function normally. Here is a list of some of the best low-carb choices:
Cucumbers : 2.16g of carbs per 100g of vegetable (With out peel)
Iceberg Lettuce : 2.97g of carbs per 100g.
White Mushrooms : 3.26g of carbs per 100g.
Spinach : 3.63g of carbs per 100g.
Swiss Chard : 3.74g carbs per 100g.
Celery : 2.97g carbs per 100g.
Broccoli : 4.04g of carbs per 100g.
Bell peppers: 5.88g carbs per 100g.
Zucchini : 3.11g of carbs per 100g.
Cauliflower : 2.97g of carbs per 100g.
Tomatoes : 2.69 g of carbs per 100g.
Low Carb, Keto Meal Plan
This is a sample menu for a one week low-carb diet. It provides less than 40-50 grams of total carbs per day. Remember that if you are active and at a healthy weight you can increase your carb intake.
Also remember to include plenty of low carb vegetables in your diet. The goal is to stay under 50 grams of carbs per day. This means that there are plenty room for loads of vegetables.
Please remember that if you are healthy and active please add some tubers like potatoes, sweet potatoes or even some brown rice. The above meal plan is a guidance to a low carb eating plan. Feel free to swap meals out or change as you please.
Still need help with your Keto meal plan?
