Keto Diet: Eating Three Square Meals A Day

The ketogenic diet is a popular method for weight loss and health improvement. It involves eating high-fat, low-carb, and moderate-protein foods. The diet aims to put the body in a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. This can lead to weight loss and improved blood sugar control.

On the keto diet, you can eat meat, poultry, fish, eggs, dairy, nuts, seeds, non-starchy vegetables, and healthy fats like olive oil and avocado. It is important to avoid high-carb foods like bread, pasta, rice, potatoes, and sugar.

There is no one-size-fits-all approach to meal frequency on the keto diet. Some people may prefer the classic three meals a day, while others may opt for smaller meals throughout the day or even intermittent fasting. The key is to find a schedule that suits your lifestyle and energy needs.

It is important to note that the keto diet may not be suitable for everyone and should be done under medical supervision. It can be challenging to maintain due to its restrictive nature, and there are potential risks and drawbacks, including keto flu, weight regain, and negative impacts on cholesterol levels.

Keto-friendly foods

A ketogenic diet is a low-carb, high-fat, and moderate-protein diet. It is a restrictive diet that can be challenging to follow, but it allows for a wide variety of nutritious and tasty foods. Here is a list of keto-friendly foods:

Animal Proteins

Fish and shellfish are very keto-friendly. Salmon, sardines, mackerel, and other fatty fish are not only carb-free but also rich in B vitamins, potassium, selenium, and omega-3 fats. Meat and poultry are also staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein and can be included in the diet.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as it is low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also good options as they are high in protein and can be eaten in moderation. Cream and half-and-half are also keto-friendly as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, can also be consumed on a keto diet.

Vegetables

Green leafy vegetables, such as spinach, kale, and collard greens, are excellent choices as they are low in carbs and rich in vitamins, minerals, and antioxidants. Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and mushrooms are also good options. Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, especially raspberries and strawberries, are also keto-friendly as they are low in carbs and high in fiber. Dark chocolate and cocoa powder can be consumed in moderation, choosing options with a minimum of 70% cocoa solids. Olive oil, coconut oil, and avocado oil are excellent choices for healthy fats.

Beverages

Unsweetened coffee and tea are carb-free and can be enjoyed on the keto diet. Unsweetened sparkling water is also a great choice to replace soda. Heavy cream can be added to coffee or tea, but it should be consumed in moderation. Alcohol, such as vodka or tequila mixed with soda water, can be enjoyed occasionally in low-carb drinks.

Foods to avoid on keto

The keto diet is a low-carb, high-fat, and moderate-protein diet. The diet aims to put your body in a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While on the keto diet, it is recommended to limit your intake of certain food groups and focus on eating high-fat, low-carb foods. Here is a list of foods to avoid on the keto diet:

Bread and Baked Goods

White bread, whole wheat bread, crackers, cookies, doughnuts, and rolls are all high in carbs and should be avoided on the keto diet.

Sweets and Sugary Foods

Sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar are all high in carbs and will prevent you from reaching or maintaining ketosis.

Sweetened Beverages

Soda, juice, sweetened teas, and sports drinks are loaded with sugar and carbs. These should be limited or avoided on the keto diet.

Pasta

Spaghetti and other types of noodles are made from refined carbs and are high on the forbidden list.

Grains and Grain Products

Wheat, rice, oats, breakfast cereals, and tortillas are all grain-based products that are rich in carbohydrates and should be avoided.

Starchy Vegetables

Potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin are starchy vegetables that are high in carbs. These should be limited or replaced with low-carb vegetables.

Beans and Legumes

Black beans, chickpeas, lentils, and kidney beans are all high in carbs and should be avoided or limited on the keto diet.

High-Sugar Fruits

Citrus fruits, grapes, bananas, and pineapple are high in natural sugars and carbohydrates. These fruits will hinder your body from reaching ketosis, so it is best to limit their consumption.

High-Carb Sauces

Barbecue sauce, ketchup, honey mustard, sugary salad dressings, and dipping sauces are all packed with sugar and carbs. It is best to opt for low-carb condiments or make your own keto-friendly sauces.

Alcoholic Beverages

Beer and sugary mixed drinks are high in carbs and will kick you out of ketosis. If you choose to drink, opt for low-carb alcoholic beverages like vodka or tequila mixed with soda water.

How to calculate your keto macros

To calculate your keto macros, you must first understand what macros are. Macros, or macronutrients, are the nutritional components of a food item: fat, protein, and carbohydrates.

The keto diet is a low-carb, high-fat diet. The diet aims to force your body to rely on fats for energy instead of glucose, a process known as ketosis. To reach and remain in ketosis, carbohydrates must be restricted. While the number of carbohydrates varies from person to person, it is widely accepted that almost everyone can reach ketosis by restricting carbohydrates to 20 grams per day.

To calculate your keto macros, you can use a keto macro calculator. These calculators will ask for basic information such as your weight, height, weight loss goals, and physical activity. The calculator will then determine your Basal Metabolic Rate (BMR), the total amount of calories your body requires to accomplish its most basic functions.

• Carbohydrates: 5-10%
• Fats: 70-75%
• Protein: 15-20%

However, it is important to note that everyone's body is different, and you may need to tweak your keto macros to find what works best for you.

A sample keto meal plan

Day 1

• Breakfast: Two eggs fried in butter served with sauteed greens
• Lunch: A bunless burger topped with cheese, mushrooms, and avocado on a bed of greens
• Dinner: Pork chops with green beans sauteed in olive oil

Day 2

• Breakfast: Mushroom omelet
• Lunch: Tuna salad with celery and tomato on a bed of greens
• Dinner: Roast chicken with cream sauce and sauteed broccoli

Day 3

• Breakfast: Bell pepper stuffed with cheese and eggs
• Lunch: Arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
• Dinner: Grilled salmon with spinach sauteed in sesame oil

Day 4

• Breakfast: Full-fat yogurt topped with keto granola
• Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
• Dinner: Bison steak with cheesy broccoli

Day 5

• Breakfast: Baked avocado egg boats
• Lunch: Caesar salad with chicken
• Dinner: Pork chops with vegetables

Day 6

• Breakfast: Cauliflower toast topped with cheese and avocado
• Lunch: Bunless salmon burgers topped with pesto
• Dinner: Meatballs served with zucchini noodles and Parmesan cheese

Day 7

• Breakfast: Coconut milk chia pudding topped with coconut and walnuts
• Lunch: Cobb salad with greens, hard-boiled eggs, avocado, cheese, and turkey
• Dinner: Coconut chicken curry

Keto meal prep tips

Planning

Meal planning and preparation are essential components of the keto diet. Planning your meals in advance saves time, money and energy, and prevents you from reaching for carb-laden snacks when hunger hits. There are plenty of keto meal ideas online, and you can also consult a dietitian or nutritionist for advice.

Foods to Eat

When preparing your shopping list, take note of which foods are keto-friendly. You can eat meat, poultry, fish, shellfish, eggs, full-fat dairy, oils, avocados, nuts, seeds, non-starchy vegetables, and low-carb fruits.

Foods to Avoid

To make your meal prep as simple as possible, it’s helpful to know which foods to avoid. Avoid the grocery aisles containing sugar, grains, fruit, legumes and starchy vegetables. If they’re currently stocked in your cupboards, it may be best to throw them out, or donate any unopened packaged foods.

Macronutrients

On the keto diet, you will eat high quantities of fat, moderate amounts of protein and very few carbs. A keto meal plan should be comprised of 75% fat, 20% protein and 5% total carbs. If you eat 2,000 calories per day, that would come out to 1,500 calories or 167 grams of fat, 400 calories or 100 grams of protein and 100 calories or 25 grams of carbs.

Meals

Whether you eat three square meals a day or opt for five or six smaller meals is up to you. You may find that your appetite decreases on the keto diet, so you might naturally lean towards fewer, denser meals. Loading up on salads with healthy fats and proteins is a good way to keep hunger at bay.

Snacks

If you do get hungry between meals, keto-friendly snacks include almonds and cheddar cheese, half an avocado stuffed with chicken salad, guacamole with low-carb veggies, berries with heavy whipping cream, and keto smoothies.

Drinks

Keto-friendly drinks include water, sparkling water, unsweetened coffee, and unsweetened green tea. Alcohol should be restricted, but an occasional low-carb drink like vodka or tequila mixed with soda water is acceptable.

Frequently asked questions