Meal planning cheat sheet how to#
Meal planning cheat sheet full#
Meal planning cheat sheet plus#

When choosing meats, look for words like organic, grass-fed, or free-range. I recommend three to six ounces of meat a day. But you don’t want to load up on too many proteins throughout the day, as excess protein converts to glucose and makes reaching ketosis more difficult. In addition to being low-carb, they also provide you with additional fats. Unprocessed meats are great for a ketogenic diet. This list gives you other additional nuts to consider.įocus on High-Quality Meats For Your Protein Your best nuts for keto are pecans, Brazil nuts, and Macadamia nuts.

You need to keep yourself between 20 and 50 grams a day and it is easy to go over simply munching on nuts throughout the day. Be sure to monitor the serving size and keep track of your net carbs. Another thing is to be careful with how many nuts you eat. Now not all nuts are the same, and nuts like cashews should be avoided as they are higher in carbs. Nuts and seeds do provide you with a lot of the nutrients that your body needs, such as B vitamins, vitamin E, magnesium, potassium, and selenium. However, the majority of the carbs they contain is fiber, which does not increase blood sugar or affect ketosis. Nuts and seeds tend to get a bad rap when it comes to keto because they contain carbs. Nuts and Seeds Offer a Healthy Ketogenic Snack Option This list provides you with some good fats to include in your daily diet. When looking for fats to add to your diet, it is good to look for products labeled full-fat.

Meal planning cheat sheet full#

Healthy fats help you stay feeling full and are essential for the absorption of fat-soluble vitamins like A, D, E, and K. When it comes to fats, they are usually found with proteins, so you get both in one shot.īut not all fats are created equal. Let’s take a look at the healthy food list, along with some tips to get you going.įats are the basis for the keto diet, and you want most of your daily calories to come from these fats. My food list shows foods that not only meet the keto guidelines but provide your body with what it really needs. Things like vitamins, minerals, antioxidants, and phytonutrients that your body needs are essential in any balanced diet. Traditional keto plans focus on the low carbs and high fat but typically leaves out any information on the nutrients you need to take in from your food.

Meal planning cheat sheet how to#

A ketogenic diet is beneficial when it is done right, and my plan shows you how to do that. When you deprive your body of nutrients, as happens with many diet plans, you actually slow down your metabolism, which can result in weight gain and an unhealthy body.

Meal planning cheat sheet plus#

While it still focuses on the low carb and high-fat aspect, my goal is to make sure your body receives the necessary nutrients it needs while on the diet.Īs your body adapts to burning ketones instead of sugar you may experience 'keto breath' but have no fear this does not happen to everyone and can be avoided with a proper diet and hygiene, plus you can chew certain gums on keto without the worry of getting knocked out of ketosis. While there are many different meal plans and keto diet food lists out on the Internet today, my ketosis approved food list is slightly different. When the body burns fat, it releases ketones, which provide an alternative fuel source for your body and helps you shed pounds.

It works to shift your body from using sugar and a fuel source and instead burn fat. The ketogenic diet is a low-carb, moderate protein, and high-fat diet plan where you limit your net carbs. Your Keto Diet Should Focus on Good Healthįirst, let’s go over what keto really is. Are you new to the keto diet? Are you overwhelmed by which foods are allowed and what is best for you? Today, I am providing you with some basic information, along with a list of the top, HEALTHY, keto foods to choose from.