The keto diet is a health craze.
The weight loss plan is increasingly gaining more popularity worldwide.
The keto diet is a low-carb, moderate-protein, high-fat diet formula. It limits carbs to allow burning and usage of body fat as fuel.
People on a diet have reported great results, especially in parts such as hips, the waistline, and thighs that often hold onto fat.
Combining the power of the unique nutritional ketosis and calorie restriction benefits, the diet offers a distinct way to enhance your general health through weight loss.
The keto diet sources most of its daily calories from fats. Fewer amounts of calories come from proteins such as:
The body ends up burning body fat for energy if it can’t depend on carbs for fuel. As a result, ketones acids buildup in the body, leading to a bodily state known as ketosis.
Studies show that a keto diet has several health benefits, including:
- Reduced waist circumference
- Reduced fat mass
- Lower fasting insulin levels
- Lowers some major risk factors for heart diseases such as low-density lipoprotein cholesterol, high blood pressure, and triglycerides.
People on a keto plan diet for a specific time change it after a while to feature less fat and more carbs.
According to a study published in the Journal of Nutrition and Metabolism, a “well-formulated” keto diet consumes about 1.5 g of protein and less than 50 grams of carbs in every kilogram of body weight daily.
Meal planning is the key to adhering to the right macronutrient keto diet ratios, including fiber goals. It also controls hunger.
Keto diet meals mainly comprise of non-starchy veggies, plant and animal fats, and animal proteins.
Despite the transformative results of a keto diet, the keto lifestyle can be challenging. You need to plan ahead and prepare meals carefully. There’s also a need to plan for meals at home and in the office, including restaurant dine outs.
With the right tips, you can make keto dieting easier. Here’re tips to keep you focused and transition easily from fat-rich foods and proteins to grains, pasta, and sugar-rich fruits:
5 Tips to Keto Diet Meal Prep and Planning for Weight Loss
1. Get some professional help
Find a dietician, wellness coach, or doctor to help you stay focused and on track.
A professional can help with daily or weekly motivation and accountability to obtain stronger outcomes. A health coach is knowledgeable and can show you how to work with and not against your body.
Changing your habits isn’t easy, hence the need for professional help. Health coaching involves the adoption of evidence-based strategies and skillful conversation to engage you in behavioral change the healthy way.
Pro help also prevents nutritional deficiencies.
You can also get help from your friends, family, or social network if you can’t afford the services of a professional. This is key to sticking to your keto goals. Working with someone can also be fun and fosters friendships.
What’s more, it’s only with keto that you can enjoy eating a mouthwatering fat-rich rib-eye steak post-workout.
2. Download a keto app
Download a keto app for motivation, accountability, and access to keto resources on the go or from the comfort of your home.
An app such as Keto App or Carb Manager can help you stay focused and on track.
The apps register your height, weight, and goals related to your health to develop a personalized keto algorithm. You can track your daily exercise and beverage and food intake from your chosen keto app.
Log in your snacks, meals, and beverages to get personalized accountability, which gradually educates you on the correct foods to eat for great outcomes.
Apps also include shopping lists for easier grocery runs and recipes for inspiration.
3. Get essential keto equipment if necessary
You may need keto supplements to complement your meal plans. For instance, a keto low-carb protein powder is a great complement to your exercise plan.
On the other hand, exogenous ketone supplements ensure that each capsule will bring you closer to ketosis and meeting your keto diet goals.
An instant pot can streamline your cooking for quick cook times when working on a busy schedule.
Glass food containers for meal organization and easy prep. Glass is eco-friendly, and food containers help with organizing your refrigerator, atop being dishwasher- and microwave-safe.
Oven-safe containers make heating food easier.
A blender helps prepare rich, filling smoothies for perfect snacking or breakfast. Other essentials may include:
- A sharp chef’s knife
- Measuring cups and spoons
- A sturdy nonslip cutting board
- A cast-iron skillet
4. Choose the right keto resources and recipes
The internet is full of all the keto resources and recipes you may need.
Ranging from keto BBQ recipes to romantic keto recipes for Valentine’s Day to keto tailgating parties, there’s something for everyone.
You can even find keto cookbooks in hard or soft copies based on your preference. Good examples include Suzanne Ryan’s Simply Keto that highlights do’s and don’ts, shopping lists, and recipes.
Jen Fisch’s The Easy 5-Ingredient Ketogenic Diet Cookbook features easy weeknight meals based on just five ingredients for those living busy lifestyles.
5. Get organized and plan your meals in advance
Dietary restrictions mean that a keto diet may involve advanced meal planning. This means that you need to prepare well and get organized for each day or week in advance.
Outline your weekly recipes and prepare your meals to stay on top of your dieting game. Identify meals and create a shopping list to streamline your grocery shopping.
Food preparation may involve advance:
- Making tuna salad
- Steaming veggies
- Shredding chicken
Early food preparation makes your mealtimes fast and easier.
Opt for meal kits suited to your dietary needs if you’re too busy to cook or go for grocery shopping.
Plan on keto-friendly meals to order at fast-food joints when going on a road trip. Check out restaurant menus in advance to choose keto-friendly meals before heading out to dine with family, colleagues, or friends.
Restaurants offer gluten-free, dairy-free, low-carb, and keto food options for their customers with special diet needs.
Otherwise, you can order salads with a protein such as a steak, chicken, or salmon with cheese. Make sure the dressing used in the salads is sugar and carb croutons free.
With the right resources and proper organization and planning, your keto goals become easier and more fun to accomplish.