Have you ever heard of high fat, high protein, and low carb diet? Did you know that such a lifestyle exists?
The answer is yes! This diet is called the Ketogenic Diet.
It’s a low carb diet that will help improve your health, lose weight and performance benefits. All the recipes I have found for Ketogenic meal planning shows low carb and high flavor profiles. Both of this together creates better weight loss results.
Here are some examples of what to eat on Ketogenic:
- Meats – fish, beef, lamb, poultry
- Leafy Greens – Spinach, kale
- Above ground vegetables – broccoli, cauliflower
- High Fat Dairy – hard cheeses, high fat cream, butter
- Nuts and seeds – macadamias, walnuts
- Avocado and berries
- And so much more!
It is a serious meal plan that must be taken seriously to see real results. And here is the best part by making certain changes to your diet you can see real results.
Before we get started, I have received a lot of emails about how does the ketogenic diet work and how to get weekly meal plans that are consistent to help someone on their keto journey. I’ve just partnered up with Tasteaholics that have amazing Keto friendly weekly meal plans.
What’s so exciting with the Weekly Keto Weight Loss Meal Plans is that it makes so easy. They send you pre-calculated, low carb meal plans with shopping lists and recipes right into your inbox. That means there’s no more hunting down recipes on the internet and trying to fit them together perfectly every day. (Although I’ll always be here sharing new ketogenic recipes, like your personal recipe finder).
This weekly service makes it a no brainer when it comes to the Ketogenic diet and something I know most of you would be curious in. Tasteaholics has also made it so easy to ask any questions you might have on the keto diet and how it works they really are a helpful community.
Click here to sign up for their totally free 7-day trial after that for as low as $7.49 a month you get access to all these delicious keto recipes and if you want, you can cancel anytime!
I have collected recipes that are quick and easy to make for your busy nights.
Let’s Get Cooking!
1. Thai Chicken Lettuce Wraps
Found from Jo Cooks
This recipe is inspired by PF Changs’ lettuce wraps but this one has a Thai twist. Add basil and red curry paste and it transforms the dish.
2. Creamy Tuscan Garlic Chicken
Found from the Recipe Critic
This recipe is a quick 30-minute meal in the making. It is so delicious with a creamy garlic sauce with sun-dried tomatoes and spinach.
3. Zucchini Pasta with Chicken & Pistachios
Found from Happy Body Formula
Zucchini ribbon pasta is very popular right now. It really is an easy substitute to carb pasta. The best way to cook zucchini pasta is to blanch in hot water for one minute. You can also just pour hot water over the zucchini to quickly blanch it as well. This way it doesn’t become mushy.
You May Also Enjoy:
- 11 Keto Desserts That’ll Satisfy Your Sweet Tooth
- 10 Crazy Easy Keto Snacks for Rapid Weightloss
- 14 Easy Egg Ketogenic Breakfast Recipes That Taste Great
4. Vegan Sesame Tofu Eggplant
Found from ruled.me
If you aren’t the biggest fan of tofu this recipe will change your mind. By slicing the tofu thin then coating in sesame seeds before cooking changes the game. The seeds give it texture and flavor.
5. Asparagus and Lemon and Basil Ricotta Stuffed Salmon Rolls with Lemon Sauce
Found from Closet Cooking
This salmon recipe is really is easy to prep and make this dinner for a busy night and it not only tastes great it looks fancy too!
6. Avocado Egg Salad
Found from Diethood
This egg salad is a chunky, mayo-free dish filled with avocado, bacon and lime juice.
7. Keto Cheese Shell Taco Cups
Found from Hey Keto Mama
How delicious does this look? I have seen these keto cheese cups everywhere and it really is genius. Add your favorite taco toppings to the cups and you have an easy dinner.
8. Broccoli Cheese Soup
Found from Wholesome Yum
This is an easy and creamy soup recipe. It is low carb and gluten free broccoli filled soup that is perfect for the Keto diet.
9. Loaded Cauliflower Low Carb Keto
Found from Low Carb Maven
I thought this was a loaded baked potato recipe and I was shocked that this is cauliflower. This is amazing put cheese and bacon and it is Keto friendly.
10. “Just the Real Thing” Low Carb Keto Lasagna
Found from Peace Love and Low Carb
This is a low carb, keto lasagna recipe that tastes like the real thing. Using gluten free noodles and meat filling you can create a tasty dish that will surprise everyone with how healthy it really is.
The Ketogenic lifestyle is perfect for those looking to lose weight as well as looking for positive health benefits. What is your favorite Ketogenic meal? Let me know below! My favorite is the Creamy Tuscan Garlic Chicken!
Happy Keto Living!
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FAQs
The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.
Can I lose 10 pounds in 3 weeks on keto? ›
I lost 10 pounds within three weeks and hit 15 pounds two days before the wedding. It's important to remember that when you are on a low-carb diet of any type, you will lose several pounds in the first few days. That's because your body is dropping water weight.
What is the keto 10 day slimming challenge? ›
What Is the 10-Day Keto Challenge?
- Purchase a supply of exogenous ketone supplements (basically, a ketone-infused drink intended to help you reach ketosis faster).
- Drink your ketone supplements 1-2x daily.
- Begin eating a low-carb, high-fat diet to initiate the transition to ketosis.
“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
Is peanut butter OK on keto? ›
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
What is the 30 30 30 rule for weight loss? ›
The 30-30-30 rule is a weight loss method that involves eating 30 grams of protein within 30 minutes of waking up, followed by 30 minutes of low-intensity exercise. Beyond these steps, the method doesn't involve any other rules, restrictions or counting calories.
What alcohol can you drink on keto? ›
Keto-friendly alcoholic drinks
Many low carb alcohol options are available if you follow a keto diet. For instance, pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. You can drink them straight or combine them with low carb mixers for more flavor.
How do I know I'm in ketosis? ›
Having ketones in the blood is probably the most definitive sign that someone is in ketosis. Doctors may also use urine and breath tests to check for ketone levels, but these are less reliable than blood samples. A special home testing kit allows people to measure their own blood ketone levels.
Can I lose 20 pounds in one month on a keto diet? ›
Losing 20 pounds in one month on a keto diet is possible, but it may not be safe or sustainable for everyone. Rapid weight loss can be harmful to your health, and it's important to set realistic goals and make healthy lifestyle changes that you can maintain in the long run.
What is the keto diet plan weight loss quickly? ›
Bottom line. Ketogenic diets vary but will consist of about 70–75% fat, 15–20% protein, and 5–10% of carbs per day. Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.
The following tips will help.
- #1: Track Carbs. The #1 rule of Keto is to restrict carbs. ...
- #2: Track Calories. Speaking of tracking macros, you'll also want to track calories to ensure sustainable weight loss. ...
- #3: Track Ketones. ...
- #4: Prioritize Sleep. ...
- #5: Manage Stress. ...
- #6: Get Enough Protein. ...
- #7: Intermittent fasting.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
What are the top 5 keto foods? ›
This will help ensure you eat a balanced diet and meet your nutrient needs.
- Salmon. Whether wild or farm-raised, salmon is rich in fat, making it an essential ketogenic diet staple. ...
- Eggs. This affordable protein and fat source is highly versatile. ...
- Cauliflower. ...
- Greens. ...
- Avocado. ...
- Nuts. ...
- Olive oil. ...
- Zucchini.
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
How much weight can I lose in 2 weeks on keto? ›
Some individuals have reported losing up to 10 pounds or more in two weeks, while others may experience less dramatic results. It's essential to set realistic expectations and fibre-healthy, sustainable weight loss.
Can you lose 10 pounds in first week of keto? ›
Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.
How much weight can you lose on keto in 11 days? ›
After a week or two, weight loss will usually happen at a slower, more steady pace. This is also the time when you're getting fat-adapted as your body switches from burning carbs to burning fat, which means you'll actually be losing fat now. A safe average loss is around one to two pounds (0.5-1 kg) per week.
How long to lose 50 pounds on keto? ›
The length of time it takes to lose 50 pounds on the ketogenic diet can vary depending on several factors, such as starting weight, caloric intake, and exercise level. On average, a safe and sustainable rate of weight loss is 1 to 2 pounds per week, so it may take anywhere from 25 to 50 weeks to lose 50 pounds.
