{"id":262,"date":"2022-05-12T05:02:07","date_gmt":"2022-05-12T05:02:07","guid":{"rendered":"https:\/\/godhype.com\/?p=262"},"modified":"2022-05-12T05:02:07","modified_gmt":"2022-05-12T05:02:07","slug":"keto-meal-plan","status":"publish","type":"post","link":"https:\/\/godhype.com\/keto-meal-plan\/","title":{"rendered":"The Keto Meal Plan &#8211; That Can Transform Your Body"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_47_1 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"ez-toc-toggle-icon-1\"><label for=\"item-663355a05ee89\" aria-label=\"Table of Content\"><span style=\"display: flex;align-items: center;width: 35px;height: 30px;justify-content: center;direction:ltr;\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/label><input  type=\"checkbox\" id=\"item-663355a05ee89\"><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/godhype.com\/keto-meal-plan\/#Keto_Meal_Plan\" title=\"Keto Meal Plan\">Keto Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/godhype.com\/keto-meal-plan\/#Vegetarian_and_vegan_keto_meals\" title=\"Vegetarian and vegan keto meals\">Vegetarian and vegan keto meals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/godhype.com\/keto-meal-plan\/#Food_items_that_are_suitable_to_follow_the_ketogenic_diet\" title=\"Food items that are suitable to follow the ketogenic diet\">Food items that are suitable to follow the ketogenic diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/godhype.com\/keto-meal-plan\/#Food_items_that_are_not_suitable_for_the_ketogenic_diet\" title=\"Food items that are not suitable for the ketogenic diet\">Food items that are not suitable for the ketogenic diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/godhype.com\/keto-meal-plan\/#Keto-friendly_beverages\" title=\"Keto-friendly beverages\">Keto-friendly beverages<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/godhype.com\/keto-meal-plan\/#Some_Notes\" title=\"Some Notes\">Some Notes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/godhype.com\/keto-meal-plan\/#Summary\" title=\"Summary\">Summary<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Keto_Meal_Plan\"><\/span><b>Keto Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A ketogenic diet consists of 60\u201380% fat, 10\u201330% protein, and no more than 5\u201310% \u2014 or 20\u201350 grams \u2014 of carbohydrates per day. High fat, low carb meals such as eggs, meats, dairy, and low carb veggies, as well as sugar-free drinks, should be prioritized. The ketogenic diet&#8217;s popularity has made it simpler than ever to locate a diverse range of intriguing and healthful ketogenic easy recipes online.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Since the keto diet may not have been appropriate for certain people who have high cholesterol or have heart disease, visit a nutritionist, physician, or another trained healthcare practitioner before beginning the keto diet to confirm it is safe for you.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Vegetarian_and_vegan_keto_meals\"><\/span><b>Vegetarian and vegan keto meals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Following a keto diet can be difficult for vegetarians and vegans since the majority of the energy in such diets originates from carbs. Even non-animal protein sources, including peas and soybeans, are frequently heavy in carbohydrates.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Animal products make up a substantial amount of meals on the normal keto diet since they are typically high in saturated fat, full of protein, and low carb.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">It is able to trace a vegetarian or vegan ketogenic diet, albeit it is difficult. Those who do not consume meat or fish can substitute high-fat plant-based diets. Vegetarians can also consume eggs and some types of milk as part of their diet.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Food_items_that_are_suitable_to_follow_the_ketogenic_diet\"><\/span><b>Food items that are suitable to follow the ketogenic diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are some food items that are suitable for those who are following a strict ketogenic diet. Consume lots of whole meals and avoid processed meals and trans fats wherever feasible. The following food items should be suitable for the ketogenic diet:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Condiments: spices, fresh herbs, lemon juice, salt, pepper, vinegar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avocados: Snacks, Whole avocados can be added to almost any meal or\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Meat: bison, organ meats, beef, pork, venison\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-fat dairy: unsweetened yogurt, butter, and cream<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-fat cheese: cream cheese, goat cheese, cream cheese cheddar, brie, mozzarella\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Poultry: chicken and turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter: no-sugar-added peanut, almond, and cashew kinds of butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oils rich in healthy fats: sesame oil, avocado oil, olive oil\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fatty fish: salmon, herring, and mackerel<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nuts and seeds: flaxseeds, peanuts, macadamia nuts, pumpkin seeds, almonds, walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Non-starchy vegetables: peppers, tomatoes, mushrooms, greens, broccoli\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Food_items_that_are_not_suitable_for_the_ketogenic_diet\"><\/span><b>Food items that are not suitable for the ketogenic diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When maintaining a ketogenic diet, it&#8217;s advisable to avoid or reduce carbohydrate-rich meals wherever feasible. Though carbohydrates should be limited, low glycemic fruits like berries can be consumed in moderation as long as you maintain a low carb dieting variety of carbohydrates (carbs, protein, fat).<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High carb sauces: Dipping sauces, sugary salad dressings, ketchup, honey mustard, Barbecue sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grains and grain products: tortillas, cereals, rice, oats, breakfast, wheat\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Starchy vegetables: potatoes, pumpkin, corn, peas, sweet potatoes, butternut squash<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beans and legumes: kidney beans, chickpeas, black beans, lentils, black beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bread and baked goods: white bread, rolls, cookies, whole wheat bread, doughnuts, crackers\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweetened beverages: sweetened teas, soda, juice, sports drinks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pasta: spaghetti and other noodles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fruit: citrus, grapes, bananas, and pineapple<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweets and sugary foods: coconut sugar, maple syrup, honey, sugar, ice cream, candy, agave syrup\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Certain alcoholic drinks: beer, wine, vodka, and sugary mixed drinks<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>Also Read &#8211; <a href=\"https:\/\/godhype.com\/best-keto-protein-powder\/\">7 Best Keto Protein Powder<\/a><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Keto-friendly_beverages\"><\/span><b>Keto-friendly beverages<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Sugar is present in many beverages, such as soda, juice,\u00a0 iced tea, and coffees. High-carb beverages, like high-carb meals, should be limited or avoided when on a ketogenic diet. Sugary drinks have been related to a variety of health issues, ranging from overweight to a higher risk of chronic disease (type 2 diabetes).<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Although alcohol should be consumed in moderation, the keto diet allows for the odd low-carb cocktail such as vodka or tequila blended with soda water. For those following the keto diet, there are several tempting sugar-free choices. Keto-friendly beverages include the following:<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Water:<\/b><span style=\"font-weight: 400;\"> Water is one of the finest hydration options and therefore should be drunk throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sparkling water:<\/b><span style=\"font-weight: 400;\"> If you are a soda lover, try to avoid that. You can use sparkling water, as it is a good soda substitute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Unsweetened coffee: <\/b><span style=\"font-weight: 400;\">For adding more flavor to the cup of coffee, try to add heavy cream.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Unsweetened green tea:<\/b><span style=\"font-weight: 400;\"> Green tea is tasty and may have several health advantages.<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Some_Notes\"><\/span><b>Some Notes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Since many keto diets are based on animal proteins, there are numerous vegetarian choices available as well. If you&#8217;re on a less liberal keto, a bowl of berries for breakfast or a modest dish of a starchy vegetable for supper will boost the number of carbohydrates in this diet plan.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Keto snacks must be full of fat, mild in proteins, and low in carbohydrates. Snacking on sliced, low-carb veggies with a high-fat dipping sauce will help you obtain more fiber.<\/span><\/p>\n<p>&nbsp;<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary\"><\/span><b>Summary<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-ketogenic-diet\" target=\"_blank\" rel=\"noopener\">keto diet<\/a> is rich in fat, mild in protein, and low in carbohydrates. People who follow it should try to consume less than 50 g of total carbohydrates each day. Meals are often composed of animal proteins, plant and animal fats, and nonstarchy veggies.<\/span><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\">Meal planning is essential for the ketogenic diet in order to stick to the optimal macronutrient ratios, reach fiber targets, and avoid hunger. It might also be beneficial to consult with a doctor or a dietician to avoid nutritional deficits.<\/span><\/p>\n<p>&nbsp;<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"ypWWSpIVJz\"><p><a href=\"https:\/\/godhype.com\/best-keto-products\/\">7 Best Keto Products- Snacks, Product And More | If You Are Starting to Eat Keto, Try These Products<\/a><\/p><\/blockquote>\n<p><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;7 Best Keto Products- Snacks, Product And More | If You Are Starting to Eat Keto, Try These Products&#8221; &#8212; GodHype.com\" src=\"https:\/\/godhype.com\/best-keto-products\/embed\/#?secret=534igDVo1n#?secret=ypWWSpIVJz\" data-secret=\"ypWWSpIVJz\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Keto Meal Plan A ketogenic diet consists of 60\u201380% fat, 10\u201330% protein, and no more than 5\u201310% \u2014 or 20\u201350 grams \u2014 of carbohydrates per day. High fat, low carb &hellip; <\/p>\n","protected":false},"author":1,"featured_media":600,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/posts\/262"}],"collection":[{"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/comments?post=262"}],"version-history":[{"count":2,"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/posts\/262\/revisions"}],"predecessor-version":[{"id":601,"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/posts\/262\/revisions\/601"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/media\/600"}],"wp:attachment":[{"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/media?parent=262"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/categories?post=262"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/godhype.com\/wp-json\/wp\/v2\/tags?post=262"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}