A ketogenic diet comprises of extremely low intake of carbohydrates along with high fat and moderate protein intake. This low carb diet works by switching your body into a constant state of ketosis when fats are broken down for energy due to deficient carbohydrates. There are several health benefits of a ketogenic diet besides weight loss if done properly with the help of a professional consultant. However, there are certain keto diet meal plans or beginners which can be used as a resource for different dietary intake ideas.
The Basics of Keto Diet Meal Plans for Beginners:
A keto diet meal plan varies depending on your individual needs, there is no standard diet plan that can be used by all. That being said, there are several approaches or types of keto diet plan. You can choose the one you feel is best suited for you
A Standard Keto Diet Plan:
- This involves a very low carbohydrate intake; usually less than 55gm of net carbohydrates/day.
- Some standard keto diet followers eat as low as 20 gm of net carbohydrates/day.
- Include non-starchy vegetables in your diet which are low in carbs.
The Cyclical Ketogenic Diet Plan:
- Followers of a cyclical ketogenic diet plan (also called carb backloading diet)focus on a high fat intake along with a reduced carbohydrate intake for six days. On the seventh day, they feed on high carbs (almost155-160gm of net carbohydrates)
The Targeted Keto Diet:
- This diet is a blend of a cyclical and standard ketogenic diet.
- In a targeted keto diet, individuals eat some extra carbohydrates almost 30 minutes to one hour before an intensive workout.
- The glucose you get from the carbohydrates boosts your performance, and after the workout, your body is back to its state of ketosis.
- This is a very suitable keto diet plan for athletes.
Moderate Ketogenic Diet Plan:
- This diet plan works best for people who have difficulty following other keto diet plans.
- In a moderate keto diet plan, the individuals have a high fat intake (almost100-145gm net carbs/day).
A High Protein Keto Diet Plan:
- As the name states, in a high protein ketogenic diet, the ratio of protein is higher than in other keto diet plans.
- The diet comprises 30% protein, almost 60% fats, and approximately 5% carbohydrates.
- A high protein ketogenic diet is very effective for people who intend to lose weight and do not have any medical issues such as diabetes or hypertension.
Although all ketogenic diet plans have been proven to be very effective in weight loss and regulating blood sugar, still it is always recommended to consult a doctor or a dietician before following any diet plan in the long run.