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Best Keto Diet Plans

As Of September 2021

Are you hoping to get that perfect summer body without necessarily hitting the gym and lifting heavyweights? A few tweaks to your diet plans could be the answer to your wishes. This is where a keto diet meal plan comes into place. With Keto, you can say goodbye to all the snacking foods for your sweet tooth and get ready to start shedding off that extra body weight.
Check our guide!

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Keto Cycle

4.8 /5

Best Keto Diet Plan Overall

  • Fully personalised plan so you can easily follow the diet
  • Spice up your daily meals with tons of delicious meals & desserts
  • Family-friendly 28-day meal plan so no more stressing about what to cook next
  • Save money as there’s no need for a private dietitian
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CustomKetoDiet

4.7 /5

Top Choice for Guaranteed Results

  • Customisable to help you improve your nutrition by eating healthier dishes
  • Lose weight & achieve your goals one tasty meal at a time
  • Cost-effective & convenient diet plan that helps with fat loss
  • No more starving thanks to this guarantee-to-work diet

How to Pick The Best Keto Plans

The Keto diet has gained a lot of popularity in the last few years, primarily for individuals looking to lose weight. A simple search of Keto on search engines will give you a plethora of meal plans that help you focus on a high-fat diet while watching and reducing the total carb levels in your diet. There are even countless keto recipes that help reduce guesswork around high-fat meals to prepare. Sounds cool, right?

Yes, it does! Nobody wants to fumble around with their diet when they are on a mission. The problem is when you do not fully understand what Keto means, how to implement it, and what to watch out for once you start. Because of this, some individuals end up experiencing ketoacidosis. It is a severe diabetic complication that arises when your body produces high volumes of ketones, blood acids instead of producing enough insulin levels.

As much as you are willing to do anything to lose weight, your healthcare is of the utmost importance. To help you with that, we have done the necessary research to ensure you have all the details you need before you get into the keto lifestyle.

What Is The Keto Diet?

A keto diet is a low-carb, fat-rich diet plan that has gained traction over the years by individuals looking to shed bodyweight. While the ketogenic diet has become popular over the last decade, it has been around since the 19th century and used to treat certain medical conditions.

Over the centuries, keto dieting has been used by diabetic patients, mainly in patients with type 2 diabetes, to help control the illness. Since 1920, it has also been used to treat epilepsy in children who were not reacting to medical treatments. Apart from these, there have been testings and uses of the ketogenic diet to treat other illnesses like cancer, Alzheimer's disease, heart diseases, Parkinson's disease, and polycystic ovary syndrome.

A regular ketogenic diet should have at least 70% of the calories from fats, 20% from proteins, and 10% or less from carbs. The old ketogenic diet plan used in treating epilepsy in children required 90% of consumed calories to be from fats and a varying percentage of proteins and carbs. Its general rule is to have at least 4 grams of fat in every combined gram of proteins and carbohydrates. Yet, not all fats are good and this is where the keto diet comes in.

As much as the keto diet has shown proven results in the short term for some individuals, dietitians are yet to prove the keto diet's long-term health benefits. It's best to advise your doctor first before starting on this diet. If your doctor gives you the green light, you can work with a nutritionist or try one of the online customisable keto diet plans to help you develop a diet plan that works best with your specific needs, body type, and other health issues you might have.

How Does Keto Plans Really Work?

The keto diet's promise is that by avoiding carbohydrates, one deprives the body of blood sugar. Glucose is a primary energy source for the body cells, and lack of it results in the usage of an alternative energy source.

The body then results in using ketones, an alternative energy source from stored body fats. This usually happens within the first week of the Keto lifestyle (usually after three or four days) of starting the keto diet. Within this period, the body will rely on the surplus glucose in the body for energy.

Once it is depleted, the blood’s insulin levels will reduce, and your body will start to burn fat to produce ketones.

What ​Do You ​Eat on ​The ​Keto ​Diet?

When on a ketogenic meal, your meal plans must include foods high in fat. That means having foods with fat with every meal or snack you decide to indulge in.

While the exact ratio of carbs, fats, and proteins to have in your meal differs between individuals, a diet of about 2,000 calories should generally have at least 165g of fats, 75g of proteins, and 70g of carbs.

That means focusing on fat-saturated foods like butter, lard, cocoa butter, and oils like coconut and palm. You can also eat some foods with healthy but unsaturated fats like walnuts, almonds, tofu, olive oil, coconut oil, and avocados.

You should also keep an eye on the fruits and veggies you consume since most of these have high carbs levels. Fruits like berries are allowed, but in small portions, since they have lower levels of carbs. Veggies to have in your diet include cucumber, mushrooms, zucchini, eggplant, garlic, onions, celery, bell peppers, summer squashes, tomatoes, cauliflower, asparagus, brussel sprouts, and leafy greens (spinach, kale, and Swiss chard).

Occasionally, you are allowed to indulge in low-fat meat like chicken breast, ham, steak, pork chops steak, red meat, bison, turkey, bacon, and sausage.

Apart from these, other foods to focus on include:

  • Eggs, like omega-3 whole eggs or pastured eggs
  • Cream and butter: heavy cream, nut butter, almond butter, peanut butter, and grass-fed butter
  • Cheese: unprocessed cheese, like cream, goat, cheddar, parmesan, mozzarella, and blue
  • Fatty fish: tuna, trout, mackerel, and salmon
  • Condiments: spices, herbs, pepper, and salt

Here's what you should avoid in your keto diet plan:

  • Legumes: chickpeas, beans, kidney peas, peas, etc.
  • Grains: rice, cereal, pasta, wheat-based products, or scratches
  • Sugary foods, like cakes, smoothies, candy, icecreams, fruit juices, sweeteners, soda, and other foods with added sugars
  • Tubers and root vegetables, like carrots, sweet potatoes, potatoes, parsnips, among others
  • Alcohol: cocktails, wines (may a glass or two of dry wines once in a while), beer, and liquor
  • Unhealthy fats, like mayonnaise and vegetable processed oils

Types of Keto Diet Plans & Which is The Best One For You

One way to choose the best keto plan that works for you is by understanding the different types of keto plans available. There are four main types of keto diets, standard, cyclical, targeted, and high protein. But, there are few other variations that you can consider, like clean Keto, eco keto, and MCT oil keto.

  • Standard Ketogenic Diet: Best if you want to lose fat & for therapeutic purposes

SKD is a very low-carb diet requiring only 10% of carbs in your meals. It focuses on having a high-fat dietary plan and moderate protein portions, at a rate of 70% and 20% simultaneously. SKD is the most common keto diet plan available, especially if your goal is to lose body weight.

  • Cyclical Ketogenic Diet: Best if you are a sportsperson or a bodybuilder

CKD, unlike SKD, allows for periods of high carb consumption. As the name suggests, there is a cyclical plan around-consuming fats and carbs where you follow a keto diet plan for about five days in a week and have high carb foods within the next two days before reverting to the keto diet.
Targeted Ketogenic Diet
TKD also allows for carbs. But, this plan will enable you to have carbs around your workouts. You can grab some high-carb meals or snacks before your workouts. It helps make your high-intensity workouts a lot easier and improves your performance. This is an excellent keto diet for anyone who exercises regularly, as the high carbohydrates foods ensure you do not feel weak, lightheaded, or sluggish when working out.

  • Targeted Ketogenic Diet: Best if you want to improve your workout performance

TKD also allows for carbs. But, this plan will enable you to have carbs around your workouts. You can grab some high-carb meals or snacks before your workouts. It helps make your high-intensity workouts a lot easier and improves your performance. This is an excellent keto diet for anyone who exercises regularly, as the high carbohydrates foods ensure you do not feel weak, lightheaded, or sluggish when working out.

  • High Protein Ketogenic Diet: Best for those who need to consume high protein foods

While this is similar to the SKD, it has more proteins in the meal plans, up to 35%. It also aims for a much lower carb portion, about 5%, than any other keto diet plans recommend. The rest of the portion, 60%, should have fats.

Standard and high protein ketogenic plans are the only plans professionals in the medical field have studied extensively and are common in most keto diet plans. That does not invalidate the other two, cyclical and targeted ketogenic diets. These are actually quite advanced and are used a lot by athletes and bodybuilders. With these, you can shed some bodyweight while still gaining muscles in the process.

  • Clean Keto Diet: Best for those looking for clean eating

Clean Keto focuses your diets on whole foods only. You will mostly have the same meal plans and portions as those of a standard keto diet. Still, the foods in your meal plans are much healthier with a selection of linear proteins, unsaturated fats, and you will also be using healthier cooking techniques.

In this plan, you will include products like olive oil instead of using grass-fed butter or ghee for your veggies or broccoli meals. Instead of eating sausages and bacon, you will have turkey meat for your omelette or eggs. That means avoiding saturated fat foods like coconuts, steak, and pork. For unsaturated fats, you can indulge in avocados and their variations, like guacamole, salmon, seeds, and nuts.

  • Eco Keto Diet: Best for the eco-conscious and vegans

The eco or vegan keto diet is a purely plant-based meal plan. But, it can be challenging since most of the proteins in keto plans are derived from animals. But not all hope is lost.

Sustainable users can get their portion of proteins from plants, like coconut, seeds, nuts, avocados, pecans, tofu, soy-based proteins, veggies, and leafy greens. As long as your diet meets all the required macronutrient ratios for your keto plan and you religiously stick to your dietary needs, you are good to go.

  • MCT Oil Keto Diet: Best for a brain boost

It helps one improve their brain health and cognitive thinking. The MCT oil keto diet is a little bit like the standard keto diet but requires you to include more MCTs in your meal plans where possible. You can have a similar plan as that of an individual practising the standard Keto, but for your morning or post-workout drink, you add an MCT oil or a protein bar with high MCTs infusion levels.

Since MCTs are fat and have no carbs, you will still be sticking to your Keto diet plans while still increasing fat consumption, improving your brain's productivity.

Can you eat as much as you want on keto?

With most individuals, it is not possible to keep indulging in food. The high fats and proteins in the keto diet plans leave one full, reducing the chances of regular snacking or meal consumption.

But, one is still advised to watch the amounts of food they eat instead of eating as much as they want. One of the first rules of any diet plan is to listen to your body. But overeating is quite possible and might derail your progress. As such, you might end up consuming high levels of carbs or proteins, which can be harmful to your overall health.

Always remember that it takes more energy and time to burn the extra calories your body gains than it takes to consume it.

How much weight can you lose on Keto in a month?

The journey to weight loss differs between individuals, even when on a keto diet. The results will depend on your commitment; consider issues like how long you stick to the keto diet and avoid high carb food. The results will also depend on one's body.

You can generally expect to lose at least half a kg of body fat per week and 2 to 3kg in a month. In about three months, you should see visible results. The results might not seem much at the beginning, but, if you keep up with the effort and commitment to the Keto diet, you will see more significant results and more body fat loss. Watch your body transform month after month and make sure you see the bigger picture. The goal isn’t to lose weight fast with health risks and gain them once the diet is over. You should aim for long term and long-lasting results.

Top Keto Weight Loss Mistakes

It is pretty easy for one to make mistakes, especially when starting the keto journey. But even after being on a diet for a while, one can still make mistakes. These mistakes stem from several possibilities, which are avoidable if you know what you are doing wrong.

  • Assuming You are on Keto

The worst mistake you can make is assuming you are on Keto when, in fact, you are not. How is that possible? You could be consuming more carbs than you need to be consuming, and since you are probably not tracking the number of carbs you consume daily, there is no telling how far off the scale you are.

To counter this, you need to track your net carb consumption religiously. Luckily, there are carb calculators and guides to help you with this. You can install the available apps or use online software for this.

  • Consuming Too Many Carbs

As mentioned earlier, you must track how many carbs you consume every day. If you want to satisfy your cravings for sweet tooth needs, you can focus on buying healthy keto foods.

If you focus on these, making the mental shift to high fat and protein foods will be a lot easier and help you avoid consuming too many carbs. Also, ensure your shopping list includes Keto-friendly snacks for your home or office.

  • Fasting

There is a big difference between observing a ketogenic diet and fasting. Unfortunately, many people fail to eat enough food, which ends up looking like they are on a fasting spree. You can eat whenever you are hungry and not go on a hunger strike when travelling. Eat low-carb or keto diet snacks on such occasions even when you are on the go.

We understand it is hard to shift from a high carb diet to a high protein and high fats one. It will take time to adjust to this, and your body as well. You can have keto snacks around for when you are hungry but do not want to eat a full meal. Whatever you do, do not stay hungry. Listen to your body.

  • Consuming Too Much Protein

Yes, proteins are an essential part of the macronutrients for keto meal plans, but too much protein will do you more harm than good. The good news is that it is not as harmful and consuming too many proteins, but it is still detrimental to your keto dieting plans.

So, ensure you have a meal plan and a tracker for all the meals that you consume. Capture the number of carbs and proteins you consume and ensure you are always in line with your macro guide.

  • Food Intolerance You Don’t Know About

If you have a high intolerance to some foods and have no idea, it might be challenging for you to stick to the Keto diet and achieve your desired results. For example, if you are intolerant to dairy, you will have a hard time adhering to the keto diet.

Some of the side effects to watch out for include bloating, diarrhoea, or generally feeling uncomfortable. In other instances, one can't tell the intolerance to dairy, and consumption of these products will just increase your insulin levels and push you out of ketosis.

If you are worried that you might fall into this category, you can start with testing your ketone levels. Then, start switching to products with high-fat levels and track changes to see if these work.

Closure

Keto is a low-carb, high-fat, and moderate protein diet plan that has become famous over the years for those on a mission to shed off extra body weight. Whether it works in the long term is a high debate that's still happening. It is believed, though, to have results in the short term and help you achieve this goal.

Talk to your doctor first before starting a keto diet, especially if you have an underlying health condition like diabetes. If you stick religiously to your personalised Keto diet, you will begin to see results within the first month and better results in three months or so. Choose your health journey today and achieve all your goal starting today!

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