Your Ketogenic Diet Meal Plan Guide for The Beginners
A ketogenic diet is a diet which requires you to consume very low of carbohydrate. This diet can be your fast fat-burning method. This is good for you ladies who want to slim your body. Keto diet can give the amazing effects to your body such as weight loss, healthier body, and good performance. Sounds good, right? the ketogenic diet may be similar to other low-carb diets such as LCHF (low carb, high fat) and Atkins diet. When you are going to take a keto diet, you have to follow the ketogenic meal plan diet, supplement, and shopping lists,
This low-carb diet cannot be done without any guide. Before you try at least 2 weeks ketogenic diet meal plan, you have to educate yourselves first about keto diet. check this article out!
Calculate your macronutrients
When you take keto diet without considering your macronutrients, this way is totally wrong. It is the most important to know your macros before taking this low-carb diet. here is the calculation of macronutrients which is needed for most people:
- Carbohydrate: 5 – 10 %
- Protein: 15-20%
- Fat: 70-75 %
This is a low carbohydrate restricted diet with high consumption of fat. You have to consume less than 500 grams of carbohydrate per day. And, you may eat so little protein. If you take protein too high, the certain amino acids called gluconeogenic which can be transformed into carbohydrate. Put high protein means that you also put more carbohydrate on your body. So, you do not need to take the keto diet. But, when you do ketogenic meal plan diet, you should increase your fat consumption. You may have to eat about 200 grams of fat all in sudden when you have this low-carb meal plan. It is hard to have about 70-75 % fat each day. But, you can take it by eating nuts, butter, olive oils, fatty cuts, and others.
Must-Have & Must-Not-Have Foods
Before buying must-have foods for that ketogenic meal plan diet, you are required to get rid of food containing with carb content. Foods with high carb content are forbidden. There are so many foods for your ketogenic meal plan dies such as avocado, cashews, pumpkin seeds, eggs, beef, fat cheese, chicken and its broth, bacon, butter, fatty fish, vegetables (broccoli, asparagus, spinach, and other green vegetables, heavy cream and olive oils. Ready to go grocery shopping?
14-Days Ketogenic Diet Meal Plan
It is time for you to challenge yourselves to have 2 weeks ketogenic meal plan diet. this diet will be help for 14 days or 2 weeks by consuming low carbohydrate and protein and eating more fat. You can cook the meal by yourselves. there are two ways of having simple breakfast and lunch.
- Simple breakfast
The best way of having all macronutrients for this diet is you can make scrambled eggs. It saves your time and money.
- Simple lunch
Cook 2 servings for the dinner. The last one put in the refrigerator and eat it on the next day. Sounds great,t right?
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