Types of Ketogenic Diet || One Week Keto Diet Meal Plan

 

Dieting does not automatically equate to bland, tasteless food. You

can still enjoy great tasting food while maintaining a healthy waistline. You can have a healthy heart and reduce your risk of developing chronic diseases like type 2 diabetes while still enjoying food that makes you smack your lips. You can have it all with the ketogenic diet!

                                                                                                                         

Different types of ketogenic diets

There are several versions of the ketogenic diet, including:

• Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
• Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
• Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
• High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

 However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

A sample keto meal plan for 1 week

 To help get you started, here’s a sample ketogenic diet meal plan for one week:

Monday

• breakfast: veggie and egg muffins with tomatoes
• lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
• dinner: salmon with asparagus cooked in butter

Tuesday

• breakfast: egg, tomato, basil, and spinach omelet
• lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
• dinner: cheese-shell tacos with salsa 

Wednesday

• breakfast: nut milk chia pudding topped with coconut and blackberries
• lunch: avocado shrimp salad
• dinner: pork chops with Parmesan cheese, broccoli, and salad

Thursday

• breakfast: omelet with avocado, salsa, peppers, onion, and spices
• lunch: a handful of nuts and celery sticks with guacamole and salsa
• dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

• breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
• lunch: ground beef lettuce wrap tacos with sliced bell peppers
• dinner: loaded cauliflower and mixed veggies

Saturday

• breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms
• lunch: Zucchini and beet "noodle" salad
• dinner: white fish cooked in coconut oil with kale and toasted pine nuts

Sunday

• breakfast: fried eggs with and mushrooms
• lunch: low carb sesame chicken and broccoli
• dinner: spaghetti squash bolognese

Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.