Keto diet: Meal plan and Tips

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.

What is a keto meal?

A keto meal is one that contains under 50 g of total carbs or contributes about 30 g of net
carbs per day. Net carbs are total carbs minus the fiber.

Fiber is present in plants and is important to include in a keto diet because fiber protects gut
bacteria, improves digestive function, and helps prevent constipation.

In the keto diet, the majority of daily calories come from fats, while lesser amounts come from
proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.

When the body cannot rely on carbohydrates for energy, it must burn fat for fuel. This results
in a buildup of acids called ketones in the body. This results in a bodily state of ketosis.

According to a 2012 study, a keto diet may reduce fat mass, waist circumference, and fasting
insulin levels.

Also, a 2012 review of 23 studies indicates that a low carbohydrate diet, such as the keto
diet, could lower some of the primary risk factors for heart disease, including high blood
pressure, low-density lipoprotein cholesterol, and triglycerides.

Many people follow a keto plan for a set amount of time before altering the diet to include
more carbohydrates and less fat.

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