Weight loss diets is a topic that never seems to fade. You will see people talking about the diets they are on or trying on Youtube and other social media platforms. For a period of time, keto diet became a trend and many people were talking about it. In fact, it still remains as one of the top diet trends today.
So, you may be wondering what is this diet and how does it work? Not to worry as this article will cover those alongside the benefits and risks of keto diet. Additionally, you will also find a 7-day keto diet plan that is suitable for beginners here.
What is the Keto Diet?
The ketogenic, or keto diet is a diet approach that is similar to the Atkins diet and other low-carb diets. However, what distinguishes the keto diet is that it is a high fat, low-carbohydrates diet that mainly aids in weight loss, amongst other health benefits [5].
How does the keto diet work?
The diet helps in weight loss by cutting down carbohydrates significantly, depriving the cells of glucose. Glucose is the main source of energy for cells in the body to function.
When this happens, your body is forced to tap onto other alternatives for fuel, which in this case, is ketones. Ketones is a type of fuel that is produced from stored fats in the body [3]. As such, the body is placed into a metabolic state called ketosis.
Benefits of Keto Diet
There are many health benefits of starting a keto diet besides helping individuals to lose weight. Here are some of the main benefits.
Helps to control blood sugar levels
One of the main benefits of going on a keto diet is that it helps to reduce blood sugar levels and improve insulin sensitivity.
In a 2005 study, it was found that following a keto diet can help in improving insulin sensitivity levels for obese, type 2 diabetes patients. Thus, this diet could be beneficial for those with diabetes or are pre-diabetic to prevent and manage the condition.
Improves heart health
High levels of triglycerides can increase the risk of heart attack and stroke. However, a keto diet can potentially combat this issue as it reduces the level of triglycerides. In a 2022 review, it was found that the keto diet leads to a decrease in triglycerides and lowered blood pressure in the first 6 to 12 months.
However, be cautioned that this effect only lasts for up to 12 months and it is not long term.
Induces satiety
Majority of studies that have been done, shows that keto diet has a potential appetite-suppressant effect. Evidence shows that the diet suppresses the secretion of the hunger hormone, ghrelin. With lowered feelings of hunger, you are able to eat a smaller portion of food but still feel satiated [6].
List of Foods to eat on a Keto Diet
These are some keto-friendly foods to include while you are on the diet:
- Meat (chicken, turkey, bacon, red meat)
- Fatty fish (salmon, tuna, mackerel)
- Eggs
- Butter
- Unprocessed cheese
- Nuts and seeds
- Healthy oils (avocado oil, extra virgin olive oil)
- Leafy greens and non-starchy vegetables
5 Keto Recipes to Try
You now know what you can eat but the problem is, you don’t know what to make. Here are 5 easy keto recipes for you to choose from so that you don’t have to stress over it.
1. Chicken Bacon Ranch Casserole
The original recipe for this is made with penne pasta as the main ingredient, which isn’t keto-friendly. Fortunately, you can turn this delicious recipe into a keto-friendly one by using different ingredients.
Ingredients needed: Chicken breast, bacon, broccoli florets, ranch dressing, garlic, shredded mozzarella, shredded cheddar
How to make it:
- Start by preheating the oven to 375ºF.
- Place the broccoli florets into a pot of water and bring it to a boil. Simmer it for 1-2 minutes and drain the water.
- In a large bowl, combine diced chicken breast, bacon, drained broccoli, ranch dressing and the cheeses. For the cheeses, make sure that you are only using half portion.
- Stir the ingredients until it is well combined. You may also add in additional seasonings like pepper to your liking.
- Transfer it to a casserole dish. Top with the remaining cheeses.
- Bake it in the oven for 15 minutes. Once ready, serve it on a plate and enjoy!
2. Broccoli Cheese Soup
Broccoli cheese soup is a comforting dish that is not only keto-friendly but it is also easy to make. This recipe only requires 30 minutes to prep it, making it a perfect option for those who are busy.
Ingredients needed: Broccoli, cheddar cheese, chicken broth, heavy cream, butter, garlic, onions, smoked paprika powder, salt and black pepper
How to make it:
- Start by melting some butter in a pan, over medium heat. Once the butter has melted, add in your garlic and onions. Saute until it is slightly fragrant.
- Add in all the ingredients except for cheese and let it come to a boil.
- Once the soup starts boiling, lower the heat and let it simmer for 20 minutes. Slowly add in the cheese until it is well mixed into the soup.
- Remove from the heat and serve it in a bowl.
3. Cauliflower Mac and Cheese
The classic Mac and Cheese is a dish that is loved by many. Filled with creamy, cheesy goodness, it is a recipe that just hits all the right spots. While the original dish uses macaroni as the main component, this keto-friendly version uses cauliflower instead.
Ingredients needed: Cauliflower, butter, shredded cheddar cheese, heavy cream, almond milk (unsweetened), olive oil, salt and black pepper.
How to make it:
- Preheat the oven to 425ºF. Line the baking sheet with some parchment paper.
- In a bowl, toss the cauliflower florets, olive oil, salt and pepper.
- Place the cauliflower florets on the baking sheet and roast it for 15-20 minutes.
- In a saucepan, combine the remaining ingredients and let it heat up, over low heat. Ensure that you stir frequently.
- Once the cauliflower is done, place it into a large bowl. Pour the sauce over the cooked cauliflower and stir until it is well-combined.
4. Antipasto Salad
This simple salad is a perfect option for when you are hungry and looking for something quick. It is suitable for lunch, dinner and snack.
Ingredients needed: salami, prosciutto, mozzarella balls, grape tomatoes, pepperoncini peppers, olives, olive oil, white wine vinegar, salt, black pepper, basil
How to make it:
- In a bowl, mix the olive oil, white wine vinegar, salt and black pepper.
- Add all the ingredients except for basil and toss to combine.
- Once it is done, you may add in the basil and serve it.
5. Keto Spaghetti
The next time you start craving for this classic Italian dish, you might want to give this recipe a go. It’s just as good as regular spaghetti with an amazingly rich sauce to pair.
Ingredients needed: keto spaghetti, keto spaghetti sauce, ground beef, parmesan cheese
How to make it:
- Start by preparing your keto spaghetti sauce. Add in the ground beef and let it simmer for 20 minutes. Then, set it aside.
- Cook your keto spaghetti in a pot of boiling water. Let it boil for 8-10 minutes until it is al dente before draining it. You may choose to substitute the keto spaghetti with other noodles (zucchini noodles, shirataki noodles, spaghetti squash, etc.)
- Place the noodles onto a plate and top it with the bolognese sauce. Serve it and enjoy.
7-Day Keto Diet Meal Plan with Free PDF
To save the trouble of thinking about what to cook each day, we have come up with a sample 7-day keto meal plan with free PDF version to follow. This meal plan is also suitable for beginners.
Do note that this meal plan is only a guideline. You may choose to customize this meal plan by substituting with other keto foods according to your food preferences and diet goals. Alternatively, you may also create your own meal plans.
Monday
- Breakfast: Scrambled Eggs
- Lunch: Avocado Chicken Salad
- Dinner: Cauliflower Fried Rice
Tuesday
- Breakfast: Classic Bacon and Eggs
- Lunch: Keto Baked Eggs
- Dinner: Chicken Alfredo Spaghetti Squash
Wednesday
- Breakfast: Bulletproof Coffee
- Lunch: Ham, Mushroom, Spinach Frittata
- Dinner: Antipasto Salad
Thursday
- Breakfast: Keto Breakfast Casserole
- Lunch: Baked Salmon
- Dinner: Chicken Bacon Ranch Casserole
Friday
- Breakfast: Roast Chicken Breast Salad
- Lunch: Broccoli Cheese Soup
- Dinner: Keto Meatballs
Saturday
- Breakfast: Tuna Salad
- Lunch: Cauliflower Mac and Cheese
- Dinner: Lobster Salad
Sunday
- Breakfast: Cheesy Avocado Omelet
- Lunch: Chicken Fajitas
- Dinner: Keto Tacos
Download the 7-Day Keto Diet Meal Plan Free PDF
Risks of Keto Diet
While this diet does have many positive benefits to it, it can also pose a number of risks if you were to stay on it in the long term.
Kidney stones
A huge risk of being on a keto diet is developing kidney stones. Eggs, meat and cheese are high fat foods that are also staples in this diet. Eating this excessively can result in higher risk of getting kidney stones.
A diet that is high in fat can cause the blood and urine to become more acidic, leading to increased calcium in the urine. This increase in calcium is what causes kidney stones to happen [7].
Nutritional deficiency
As this diet requires you to restrict several foods like whole grains and legumes, you may not be consuming enough vitamins and minerals that is important for the body. Overtime, this may lead to nutritional deficiencies.
Digestive issues
Going on a keto diet could potentially put you at risk of digestive issues like constipation. This is because there is a lowered fiber intake. Foods that are high in fiber are mostly high in carbs which means that it cannot be consumed. As a result, this will lead to discomfort and constipation.
For More Resources
For more meal plans, check out our other articles here!
No Sugar Diet
Low-carb Breakfast Ideas
Summary
The bottom line is that if you are choosing to embark on a keto diet, it may be beneficial in terms of improving metabolism, lowering blood sugar levels, aiding in weight loss and more. On the flip side, the diet also comes with its own sets of risks that ranges from kidney stones to nutritional deficiencies. It is important to discern whether the diet is truly right for you by considering these factors.
If you are unsure, you are strongly advised to consult with a medical professional first.
FAQs
What foods can you eat unlimited amounts of on keto?
While on a keto diet, you can consume an unlimited amount of low-carb, high-fat foods. You want to consume options like leafy greens, non-starchy vegetables, meats, fatty fish, dairy and more in the keto-friendly foods list. With that being said, you still want to make sure that you are consuming in moderation.
What is forbidden in the keto diet?
Foods that you should be avoiding while on the keto diet are high-carb and sugary foods. This would include foods like grains, legumes, fruits that are high in sugar (banana, mangoes), starchy vegetables and desserts.
How to lose 20 pounds fast on keto?
In order to lose fast, you want to ensure that you are maintaining a calorie deficit. This means that you should not be eating proteins or fatty foods in excess as carbs replacement. Monitor your food intake strictly and stay hydrated.
Can I be on a keto-diet if I am following a vegan diet?
Yes, it is possible to follow a ketogenic diet as a vegan though it may be more challenging to do so. Typically the keto diet calls for consumption of animal products but in this case, it would be part of the restrictions. Opt for vegan keto-friendly foods such as tofu, tempeh, nuts and seeds and plant-based oils.
References
[1] Batch J T, Lamsal S P, Adkins M, et al. (2020) Advantages and Disadvantages of the Ketogenic Diet: A Review Article. Cureus 12(8): e9639. Available from: https://doi.org/10.7759/cureus.9639
[2] Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annals of internal medicine, 142(6), 403–411.
[3] Harvard Health Publishing (2020) Should you try the keto diet? [online]. Available from: https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
[4] Liew, A. (2021)Keto Spaghetti Sauce [online]. Available from: https://thebigmansworld.com/keto-spaghetti-sauce/
[5] Masood W, Annamaraju P, Khan Suheb MZ, et al. (2023) Ketogenic Diet. In: StatPearls [online]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
[6] Roekenes, Jessica and Martins, Catia (2021) Ketogenic diets and appetite regulation. Current Opinion in Clinical Nutrition and Metabolic Care 24(4):p 359-363. Available from: https://doi.org/10.1097/MCO.0000000000000760
[7] Streit, L. (2020) 7 Keto Risks to Keep in Mind [online]. Available from: https://www.healthline.com/nutrition/dangers-of-keto-diet