Keto Diet Plan
Learn about Keto Diet Plans through this guide and follow our free keto diet plan example!
Fact Checked by Ericka Pingol.
What is a Keto Diet Plan?
A keto diet plan is a food consumption plan focusing on food that is low in carbohydrates but high in fat. It revolves around ketosis, a type of metabolic state where our bodies burn fat for energy instead of carbohydrates.
The goal of this diet plan is for a person to enter a state of ketosis so they can lose weight. By having a diet low in carbohydrates and high in fat, our bodies will look towards burning fat since there are fewer carbohydrates. This entails consuming only 20 to 50 grams of carbohydrates daily. The rest of the diet has to be food that provides fat.
Besides reducing the consumption of carbohydrates, those following keto diet plans must also be mindful of the amount of protein they’re getting to avoid transforming protein into glucose. Glucose might slow down a person’s transition to ketosis.
A keto diet plan usually includes the likes of the following as ingredients:
- Meat (e.g., pork, beef, venison)
- Dairy products with fat (e.g., unsweetened yogurt, butter)
- Cheese (e.g., cream cheese, mozzarella, goat cheese
- Eggs
- Oils (e.g., olive oil, sesame oil)
- Chicken and turkey
- Fatty fish (e.g., salmon, herring, mackerel)
- Non-starchy vegetables (e.g., peppers, tomatoes, broccoli)
- Nuts (e.g., macadamia, almonds)
Printable Keto Diet Plan
Download this Keto Diet Plan to help clients manage their weight.
How Does it Work?
More often than not, those who want to follow a keto diet plan do so because they have weight loss goals they want to achieve.
First, a person must research a keto diet plan and the usual meals and drinks they must consume. If they feel that it’s something they want to try, they can create their keto diet plan while considering the amount of carbohydrates, proteins, and fats they must moderate and consume.
If thinking about these amounts is too complicated, they can consult a dietitian and nutritionist. Consulting these professionals is highly recommended, especially if the person has underlying conditions. Those with pancreatitis, gallbladder problems, and metabolism problems should not take on this kind of diet.
Once the person has a food list, they need to tailor their keto diet plan based on how much weight they want to lose and how fast they want to lose it. Knowing nutritional values, they can build their plans and plot the times they should eat and exercise. Nutritionists and dietitians can do that for them, too.
Once everything’s set, they just need to shop for ingredients, prepare their meals, then repeat. They’re free to make any changes to their plan on their own or by consulting with their dietitian/nutritionist, especially if they want to try new dishes, reschedule their meal consumption times, and choose the perfect types of exercises they can do.
Keto Diet Plan Example (Sample)
If you’re looking for a keto diet meal plan and don’t know where to start, we have a sample you can follow until you have the confidence and information to build your own. Again, make sure that you don’t have any underlying health conditions and consult with your doctor to find out if taking on a keto diet plan is okay for you.
Our sample contains a flexible meal schedule that mentions what you should consume for each meal, plus a recommended exercise you can do daily. It doesn’t contain any nutrient measurements or specific times you should consume the meals.
If you like what you see, download our free keto diet plan PDF template. If this plan works for you, we hope you get the desired weight loss results and maintain a healthy lifestyle. Feel free to customize it however you want, too! The boxes are interactable so that you can edit each meal.
Download this Keto Diet Plan Example:
What are the Benefits of Adopting a Keto Diet Plan?
Weight Loss
As mentioned earlier, more often than not, those who adopt keto diet plans are in it for the potential weight loss. By adopting a keto diet plan and following it to a T, a person will burn fat instead of carbohydrates and lose weight faster than they usually would when following other diet plans. If they also exercise regularly (especially HIIT exercises), the rate of weight loss will increase.
Enhances Meal Satisfaction and Reduces Hunger
Since keto diets revolve around consuming foods high in fat and moderate with protein, those who adopt these diets will likely feel more satisfied with their meals. They won’t feel as hungry as they usually would before adopting such a diet plan. This leads them to eat a little less and reduce the amount of calories they intake.
Prevents and Manages Type 2 Diabetes.
Keto diets can shave off excess fat. Excess fat is usually associated with Type 2 Diabetes, so losing weight can help lower the risk of getting Type 2 Diabetes. For those who are already affected by Type 2 Diabetes, keto diets can improve insulin sensitivity and improve blood sugar management.
When Would you Adopt a Keto Diet Plan?
When Aiming for Substantial Weight Loss
If you want to lose a good chunk of your weight, adopting a keto diet plan is one of the best choices. Again, it’s best to research this diet plan and consult with nutritionists and dietitians to determine if you should adopt it. If you have underlying health conditions, this may not suit you because it may worsen your conditions. If all is good, you can start this any time or slowly transition to a full-blown keto diet over time.
If at Risk of Type 2 Diabetes
People whose doctors tell them that they’re at risk of getting Type 2 Diabetes can benefit from keto diet plans because they can get rid of excess fats and weight, which are tied to Type 2 Diabetes. By adapting this as soon as possible, they can lower the risk of getting it.
As a Final Option for Treating Epilepsy.
There are people with epilepsy that can’t be treated with medicine because their epilepsy is resistant to drugs. Some healthcare professionals implement keto diet plans as a last resort. Whenever the body burns fat instead of carbohydrates, ketones are produced. The brain uses these ketones for energy. Ketones have an anti-epileptic effect, so keto diets can lead to better seizure control, especially for those who have drug-resistant epilepsy.
Commonly asked questions
Yes. There currently needs to be more research on these plans. While there have been findings related to benefits concerning Type 2 Diabetes and Epilepsy, researchers are still trying to find out if they can help with neurological disorders, athletic performance, and hormonal health.
Yes. It’s pretty restrictive. Those following such plans must avoid eating pasta, grains, legumes, beans, starchy vegetables, bread, baked goods, sweets, sugary food, certain fruits, sauces with high carbohydrate content, and some alcoholic beverages. It’s possible to get bored with it and feel unfulfilled, especially if a person is usually adventurous regarding food.
Yes. If you were to switch to a keto diet, you will likely feel the following at the very beginning:
- Fatigue
- Nausea
- Constipation
- Headaches
- Dizziness
This is due to electrolyte imbalances and dehydration due to the body adjusting to ketosis.
It can also lead to nutrient deficiencies since the diet is restrictive. It can also stress the kidneys because of acid build-up. Currently, research is being done to check for more possible risks.
