14-day New ketogenic diet meal plan 2020 1. Top 3 keto cooking tips 2. Who should NOT do a keto diet? 3. Week 1 of the keto diet meal plan. 4. Week 2 of the keto diet meal plan. 5. Keto diet meal plan Q&A
Keto Diet Plan.
Introduction: What is a keto diet? Eating keto means limiting your net carb intake so that your body metabolizes fat, creating energy and ketones. For many, this requires restricting net carbs to 20 grams per day.1 If you’re looking to maximize bene ts like reversing type 2 diabetes or if you have a lot of weight to lose, the keto diet may be right for you. If you want more carbs in your diet, and if you don’t have type 2 diabetes or much weight to lose, then a more moderate low-carb diet might be a better choice for you. Moderate low carb may be easier to follow, but it also may be less effective than keto, meaning you may get more consistent results.
Keto Diet Plan.
1. Top 3 keto cooking tips 1. Automate breakfast: Choose one keto breakfast to eat every day, like scrambled eggs.3 Not hungry? Skip breakfast and sip a coffee instead.4 This saves time and money. 2. Simplify with meal prep: Cook two servings for dinner and refrigerate the second serving for tomorrow’s lunch. Freeze other portions for later. 3. Try no-cook plates: Sliced deli meats, cheeses, and veggies make a leisurely lunch. Here are many more. Avoid keto u: Drink lots of uids and get enough salt, especially during the rst week, to minimize symptoms of the initial “keto u.”5 For example, a cup of bouillon 1-2 times per day helps.
Keto Diet Plan.
2. Who should NOT do a keto diet? A keto low-carb, high-fat diet appears to be very safe for most people. However, in the following three situations, you may need extra support: * Are you on medication for diabetes, e.g., insulin? * Are you on medication for high blood pressure? * Are you breastfeeding? If you’re not in any of these situations, you should be safe to start a keto diet. Disclaimer: While the ketogenic diet has many proven health bene ts (e.g., weight loss, a reversal of type 2 diabetes), it’s still controversial. Most importantly, there may be a need to adapt pre-existing medications (see above). Discuss any changes in medicine and relevant lifestyle changes with your doctor. Full disclaimer.
This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.
Keto Diet Plan.
3. Week 1 of the keto diet meal plan Monday:
Tuesday:
Keto Diet Plan.
Wednesday:
Thursday :
Keto Diet Plan.
Friday:
Saturday:
Keto Diet Plan.
Sunday:
4. Week 2 of the keto diet meal plan Monday:
Keto Diet Plan.
Tuesday:
Wednesday:
Keto Diet Plan.
Thursday:
Friday:
Keto Diet Plan.
Saturday:
Sunday:
Keto Diet Plan.
Feel free to adjust this sample keto diet plan by making it vegetarian, dairy-free, or choose from hundreds of other keto recipes.
Keto: Week 1 of 14-day keto diet plan!
This meal plan is the rst week of our free 14day keto diet plan. As a member you’ll get it complete with a shopping list and the possibility of changing the number of servings. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. Learn more
Keto Diet Plan.
5. Keto diet meal plan Q&A Here are some of the most common questions about our keto diet plan. For even more questions and answers see our full keto diet FAQ. Q: I don’t like meat/eggs/dairy/[insert disliked food]. Can I still do a keto diet? A: Sure. Just replace the thing you dislike with something else that is keto-friendly. It’s quite possible to eat a vegetarian keto diet, an egg-free keto diet and a dairyfree keto diet – and many other versions. Q: Do I have to count calories on a keto diet? A: No, you don’t have to. Many people get so satis ed on a low-carb, high-fat keto diet – with less hunger – that they automatically eat less and lose excess weight. This appears to be especially true if you base your diet on whole foods, and try only to eat when you’re hungry. Fat burning is also improved on a keto diet. This, however, does not mean that you can eat any amount of food and still lose weight. If you eat enough fat, the body will only need to burn that, not your stored body fat. That can stop weight loss. Common issues that can trip people up are snacking on delicious cheeses (when not hungry), or eating salted nuts (when not hungry) or eating baked keto goods, keto cookies, etc. (when not hungry). It’s straightforward to keep eating just because it tastes good. If you want to lose weight, try only to eat when you’re hungry, even on the keto diet.
Keto Diet Plan.
Q: Can I drink alcohol on a keto diet? A: Yes. But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks. Q: What are healthy fats on a keto diet? A: Good examples include butter, olive oil, coconut oil, full-fat dairy (including heavy cream) and avocado oil. Avoid low-fat products. On a low-carb diet like the keto diet, fat burning is signi cantly increased, and it’s OK to eat a higher-fat diet. Q: How few carbs should I target on keto, and should I count net or total carbs? A: On a keto diet we recommend below 20 grams of net carbs per day, and that’s what our keto recipes are aiming for.
A keto diet is designed to be a moderate protein diet. However, some people may need to pay extra attention to avoid high protein intake (greater than 2.0g/kg/d) as it may make it more dif cult to maintain ketosis. Although there is controversy how real of an issue this is, it may especially apply in the beginning for those who are very insulin resistant. However, eating too little protein may also present health issues such as poor muscle development, increased hunger, and lack of essential amino acids. That is why we recommend a moderate level of protein intake, de ned as 1.2-1.7g/kg/d. See protein guide. Using our keto recipes or keto diet meal plans means you do not have to count to stay keto – we’ll do the counting for you. You can also follow our keto foods guidelines, and you can fairly easily stay on a keto plan without counting the carbs (though it may still be smart to count once in a while, just to make sure).
Keto Diet Plan.
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