A Keto Diet Meal Plan and Menu for a Lower Carb Lifestyle of fitness


Keto diet introduction
Keto Introduction for beginners 

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A ketogenic diet is a high fat and low carb diet. Reducing carbs may put your body in ketosis, which causes it to use fat for energy. This may help with weight loss.


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A Keto Diet Meal Plan and Menu for a Lower Carb Lifestyle


A ketogenic diet is a high fat and low carb diet. Reducing carbs may put your body in ketosis, which causes it to use fat for energy. This may help with weight loss.


If you find yourself in a conversation about dieting or weight loss, chances are you'll hear about the ketogenic, or keto, diet. The keto diet has become one of the most popular methods worldwide among people trying to lose weight and improve their health.


If you've been thinking about trying the keto diet and have gotten the thumbs up from your healthcare professional, use this article to learn more about what to eat and what to limit while following a keto diet.

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Ketogenic diet basics

The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein. While you can eat some carbs, you'll need to monitor your intake.


While different versions of the keto diet exist the percentageTrusted Source of calories a person will consume will be approximately as follows:


carbs: 5–10%

fats: 70–75%

protein: 15–20%

This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis.


While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Plus, keto diets reduce hunger and increase satiety, which can be helpful when trying to lose weight.


Research Trusted Source shows that ketogenic diets are effective at promoting weight loss — although they may be no more effective than other weight-loss diets.

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A sample keto menu for 1 week


Monday

Breakfast: two eggs fried in butter served with sautéed greens

Lunch: a bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens

Dinner: pork chops with green beans sautéed in olive oil

Tuesday

Breakfast: mushroom omelet

Lunch: tuna salad with celery and tomato atop a bed of greens

Dinner: roast chicken with cream sauce and sautéed broccoli

Wednesday

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 sautéed in sesame oil

Thursday

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

Friday

Breakfast: baked avocado egg boats

Lunch: Caesar salad with chicken

Dinner: pork chops with vegetables

Saturday

Breakfast: cauliflower toast topped with cheese and avocado

Lunch: bunless salmon burgers topped with pesto

Dinner: meatballs served with zucchini noodles and Parmesan cheese

Sunday

Breakfast: coconut milk chia pudding topped with coconut and walnuts

Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey

Dinner: coconut chicken curry


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