The keto diet may sound like an extreme diet plan for some, but the regime is known for being hugely effective when it comes to weight loss. Consisting of mainly high-fat and low-carbohydrate foods, the diet forces the body to burn fats rather than carbohydrates, meaning you burn fat much quicker and more effectively. However, this means ditching carbohydrates and upping the amount of protein you eat. But what can you actually eat on the keto diet? Here are some meal plan examples:
Diet Doctor offer some example meal plans for the keto diet, reminding those following the plan it’s important to drink enough fluids and consume enough salt.
They recommend scrambled eggs for breakfast, paired with salmon, avocado or feta.
Frittata is another option which is easy to whip up, adding bacon, spinach and cheese.
The keto diet doesn’t necessarily mean ditching a fry up, as you can still enjoy bacon and eggs – except this time you won’t have a slice of toast on the side.
For lunch, dieters can enjoy a salad with avocado, bacon and goat’s cheese.
Or, another option is smoked salmon drizzled with lemon juice and olive oil and served with spinach.
Diet Doctor also suggests tucking into a plate of roast beef and cheese, served with salad, onion, radishes and avocado.
Dieting doesn’t always mean ditching your favourite treats and on this plan you can still savour a cheeseburger – it’ll simply be without the bun and garnished with lettuce, dill pickle, mustard and salad.
You can also still have pizza on a Friday night, making a homemade version with almond flour to make the dough instead of white flour.
Steak remains an option too, served with roasted vegetables and anchovy butter. You can also still enjoy the disk with pork shoulder, chicken or fish.
What is the keto diet?
The keto diet includes a lot of fat, which is essential for achieving a state of ketosis. Ketosis is a metabolic state where the body burns fat for energy, instead of carbs.
A study on the diet from the Departments of Surgery, Medicine and Physiology, Faculty of Medicine, and Faculty of Allied Health Sciences at Kuwait University revealed that on average subjects lost 13.5kg, just over two stone.