Have you ever heard of high fat, high protein, and low carb diet? Did you know that such a lifestyle exists?
The answer is yes! This diet is called the Ketogenic Diet.
It’s a low carb diet that will help improve your health, lose weight and performance benefits. All the recipes I have found for Ketogenic meal planning shows low carb and high flavor profiles. Both of this together creates better weight loss results.
Here are some examples of what to eat on Ketogenic:
- Meats – fish, beef, lamb, poultry
- Leafy Greens – Spinach, kale
- Above ground vegetables – broccoli, cauliflower
- High Fat Dairy – hard cheeses, high fat cream, butter
- Nuts and seeds – macadamias, walnuts
- Avocado and berries
- And so much more!
It is a serious meal plan that must be taken seriously to see real results. And here is the best part by making certain changes to your diet you can see real results.
Before we get started, I have received a lot of emails about how does the ketogenic diet work and how to get weekly meal plans that are consistent to help someone on their keto journey. I’ve just partnered up with Tasteaholics that have amazing Keto friendly weekly meal plans.
What’s so exciting with the Weekly Keto Weight Loss Meal Plans is that it makes so easy. They send you pre-calculated, low carb meal plans with shopping lists and recipes right into your inbox. That means there’s no more hunting down recipes on the internet and trying to fit them together perfectly every day. (Although I’ll always be here sharing new ketogenic recipes, like your personal recipe finder).
This weekly service makes it a no brainer when it comes to the Ketogenic diet and something I know most of you would be curious in. Tasteaholics has also made it so easy to ask any questions you might have on the keto diet and how it works they really are a helpful community.
Click here to sign up for their totally free 7-day trial after that for as low as $7.49 a month you get access to all these delicious keto recipes and if you want, you can cancel anytime!
I have collected recipes that are quick and easy to make for your busy nights.
Let’s Get Cooking!
1. Thai Chicken Lettuce Wraps
Found from Jo Cooks
This recipe is inspired by PF Changs’ lettuce wraps but this one has a Thai twist. Add basil and red curry paste and it transforms the dish.
2. Creamy Tuscan Garlic Chicken
Found from the Recipe Critic
This recipe is a quick 30-minute meal in the making. It is so delicious with a creamy garlic sauce with sun-dried tomatoes and spinach.
3. Zucchini Pasta with Chicken & Pistachios
Found from Happy Body Formula
Zucchini ribbon pasta is very popular right now. It really is an easy substitute to carb pasta. The best way to cook zucchini pasta is to blanch in hot water for one minute. You can also just pour hot water over the zucchini to quickly blanch it as well. This way it doesn’t become mushy.
You May Also Enjoy:
- 11 Keto Desserts That’ll Satisfy Your Sweet Tooth
- 10 Crazy Easy Keto Snacks for Rapid Weightloss
- 14 Easy Egg Ketogenic Breakfast Recipes That Taste Great
4. Vegan Sesame Tofu Eggplant
Found from ruled.me
If you aren’t the biggest fan of tofu this recipe will change your mind. By slicing the tofu thin then coating in sesame seeds before cooking changes the game. The seeds give it texture and flavor.
5. Asparagus and Lemon and Basil Ricotta Stuffed Salmon Rolls with Lemon Sauce
Found from Closet Cooking
This salmon recipe is really is easy to prep and make this dinner for a busy night and it not only tastes great it looks fancy too!
6. Avocado Egg Salad
Found from Diethood
This egg salad is a chunky, mayo-free dish filled with avocado, bacon and lime juice.
7. Keto Cheese Shell Taco Cups
Found from Hey Keto Mama
How delicious does this look? I have seen these keto cheese cups everywhere and it really is genius. Add your favorite taco toppings to the cups and you have an easy dinner.
8. Broccoli Cheese Soup
Found from Wholesome Yum
This is an easy and creamy soup recipe. It is low carb and gluten free broccoli filled soup that is perfect for the Keto diet.
9. Loaded Cauliflower Low Carb Keto
Found from Low Carb Maven
I thought this was a loaded baked potato recipe and I was shocked that this is cauliflower. This is amazing put cheese and bacon and it is Keto friendly.
10. “Just the Real Thing” Low Carb Keto Lasagna
Found from Peace Love and Low Carb
This is a low carb, keto lasagna recipe that tastes like the real thing. Using gluten free noodles and meat filling you can create a tasty dish that will surprise everyone with how healthy it really is.
The Ketogenic lifestyle is perfect for those looking to lose weight as well as looking for positive health benefits. What is your favorite Ketogenic meal? Let me know below! My favorite is the Creamy Tuscan Garlic Chicken!
Happy Keto Living!
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FAQs
You'll lose considerable water weight within the first week of going Keto. Beyond a week you can anticipate losing between 1-2lbs on average per week; this is fat loss as your body moves into ketosis. Towards the 3 month mark you may reach your target weight loss goal.
How fast to lose 20 pounds on keto? ›
“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.
What is the keto 10 day slimming challenge? ›
What Is the 10-Day Keto Challenge?
- Purchase a supply of exogenous ketone supplements (basically, a ketone-infused drink intended to help you reach ketosis faster).
- Drink your ketone supplements 1-2x daily.
- Begin eating a low-carb, high-fat diet to initiate the transition to ketosis.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
What foods can I eat unlimited on keto? ›
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
How can I speed up my weight loss on keto? ›
To maximize weight loss on a ketogenic diet, get adequate sleep, reduce stress, be more active and consume whole, nutritious, low-carb foods whenever possible.
How long to lose 14 pounds on keto? ›
How long does it takes to lose 15 pounds on the keto diet? Losing weight on a keto diet isn't as difficult as many think. In fact, according to the Mayo Clinic, it takes about two weeks to two months to lose 15 pounds on the keto diet. The keto diet forces your body to break down and use stored fat for energy.
Can you lose 15 pounds in a week on keto? ›
However, weight loss can vary depending on starting weight, age, and activity level. At first, there may be a quick drop in weight, but it's mainly due to water loss. After following the keto diet for 1-2 weeks, your body will adapt, and the weight loss rate will decrease to about 2 pounds or less per week.
Can I lose 20 lbs in one month on keto? ›
Rapid weight loss like this is typically due to a combination of water weight and muscle loss, as well as some fat loss. While individual results vary, losing 20 pounds in one month on keto may be challenging and not advisable for everyone. Sustainable weight loss is generally 1-2 pounds per week.
Can you lose 20 lbs in 2 weeks on keto? ›
Losing 20 pounds in 2 weeks is an unrealistic and potentially unsafe goal. Rapid weight loss often involves muscle loss and may have negative health effects. A healthy, sustainable rate is 1-2 pounds per week. Focus on a well-balanced keto diet, regular exercise, and staying hydrated.
Keto Success Story. After such a successful first month — 20 pounds lost — he was motivated to try new things and make sure his weight loss continued. “I started to experiment with things like keto coffee and Perfect Keto bars for times when I was on the go…
Can I lose 10 pounds in 2 weeks on keto? ›
If a person follows the 75% fat /20% carb/5% fat keto diet, average results may look like this: Weeks 1–2: rapid weight reduction phase due to water loss – up to ten pounds. Weeks 2–4: standard weight reduction – between one and two pounds per week. After the first month – slow weight loss – around one pound per week.
What is the best keto number for weight loss? ›
The bottom line. Many people have found weight loss success using the keto diet. Nutritional ketosis is defined as blood ketone levels of 0.5 – 3 mmol/L, which also represents the optimal ketone range for weight loss. To achieve these levels, you need to significantly restrict your carb intake.
Can you lose 10 pounds in first week of keto? ›
Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.
Can I eat 1 tortilla on keto? ›
According to the USDA, one large corn tortilla (44 grams) has 19.6 grams of total carbs and 2.77 grams of fiber, which gives us 16.83 grams of net carbs. This number is too high to be keto-friendly, considering that you'll be consuming other foods with carbs — unless you're eating mostly meat on keto.
What meat is good for keto diet? ›
Nearly all minimally processed meats are good sources of keto-friendly protein, including beef, chicken, fish, shellfish, pork, turkey, bison, and lamb. A 100-gram serving of these meats typically contains 17-21 grams of protein. Fattier cuts, like bacon and sausage, are lower in protein than leaner cuts.
