Have you ever heard of Keto meal plans? If you have, great. If you have not, this article will explain what they are and how you can use them to lose weight.
The Ketogenic Diet is based around the principle of eating a very low amount of carbohydrates and a very high amount of protein and healthy dietary fat, which puts your body in a state of “ketosis.”
According to a study published in Nutrition Reviews,
“In short-term studies, dietary protein modulates energy intake via the sensation of satiety and increases total energy expenditure by increasing the thermic effect of feeding. Whereas these effects did not contribute to weight and fat loss in those studies in which energy intake was fixed, one ad libitum study does suggest that a high-protein diet results in a greater decrease in energy intake, and therefore greater weight and fat loss.
Keep reading below to learn a few specific keto meal plans and more about how keto meal plans can help you lose weight!
What is the Keto Meal Plan Anyway?
As I said before, the keto meal plan is a special diet which emphasizes the consumption of healthy fats and proteins, and it discourages eating both simple and complex carbohydrates.
The Ketogenic Diet also often advocates for not always eating breakfast, which is also consistent with the weight loss strategy intermittent fasting. Further recommendations for those people on the keto meal plan include drinking lots of fluids and keeping your salt intake stable.
The Keto Meal Plan – How to Eat Your Way to a Better Body
The keto meal plan diet takes an interesting slant on foods you may already eat and combines them in unique and different ways. For example, an analysis of a breakfast recipe for “keto” protein-packed pancakes proves this.
The ingredients for these pancakes are:
- Two Scoops of Vanilla Protein Powder
- Two Tablespoons of Baking Powder
- A Pinch of Salt
- 1 Tablespoon of Coconut Flour
- Two Medium Eggs
- ¼ Tablespoon of Vanilla Extract
- 4 Tablespoons of Softened Butter
- 1 Tablespoon of Heavy Cream
- 2 Tablespoons of Syrup
Another example of a keto meal comparison is Bulletproof Coffee, compared to normal coffee with sugar and other additives. Bulletproof Coffee contains high amounts of healthy dietary fats such as butter and coconut oil, which provide long-lasting energy.
A Strong Emphasis on Protein
As you can see, this recipe places a heavy emphasis on items in the protein and healthy fat groups. Traditional pancakes place a heavy emphasis on flour, but this one does not because flour is a carbohydrate.
When you make this recipe, you are supposed to add volume by adding berries or other healthy ingredients.
For additional grams of protein, the recipe asks for two scoops of protein powder.
Since protein builds muscle mass, it helps your body to conserve and burn energy.
According to a study published in The American Journal of Clinical Nutrition, additional benefits of high-protein intake include:
- Increased Satiety—protein generally increases satiety to a greater extent than carbohydrate or fat and may facilitate a reduction in energy consumption under ad libitum dietary conditions
- Increased Thermogenesis—higher-protein diets are associated with increased thermogenesis, which also influences satiety and augments energy expenditure
- Maintenance or accretion of fat-free mass
Additional Things You Should Know About the Keto Meal Plan Diet
If you would like to try the Ketogenic Diet to help you lose weight, it is a scientifically-backed program which can help you. According to a 2008 study published in The American Journal of Clinical Nutrition,
“In the short term, high-protein, low-carbohydrate ketogenic diets reduce hunger and lower food intake significantly more than do high-protein, medium-carbohydrate nonketogenic diets.”
If you genuinely want to be successful using the keto meal plan, your primary focus has to be on limiting your carbohydrate intake. Counting your daily intake of carbohydrates is necessary to maintain a state of ketosis.
According to most sources, the average person should consume only between 20 and 50 grams of carbohydrates per day.
If you use these tips, I am confident you will have success with keto meal plans for weight loss!