Keto Diet Meal Plan: 5 Steps To Burn Fat [Ketogenic Guide]

The Keto diet or Ketogenic diet has recently become quite popular for methods to lose excess fat and slim down or tone up.

I am sure if you've heard of it then you also know that it is for the most part carb-free.

Yes, this is true for the most part. However, there is much more to it, including the fact that this carb-free diet is one of the quickest, most successful methods to burn fat!

So What Exactly Is Keto Diet?

It works undoubtedly if followed accordingly and strictly. It consists of a food plan rich in fats, high-quality proteins, and extremely low in carbohydrates.

When you are on Keto and your body isn't consuming carbs, it will mistake fat instead of carbs. So with little to no carbs in your system, your body will start burning fat and breaking it down into Ketone bodies which in the end converts fat into healthy energy boosters for weight loss.

The Science Behind Keto

The main objective is to put your body into Ketosis.

What is Ketosis?

Ketosis is basically a buildup of ketones in your bloodstream where your body produces ketones for fuel. When this occurs the concentration of your blood Ketone levels is higher than your glucose concentration levels. Your Pancreas will start producing glucagon since Ketosis drastically lowers insulin levels

What this means is that your body will start going into a powerful fat-burning mode.

When your insulin production is at almost zero, the amount of Glucagon is increased greatly. At this point, your body fat-burning ability is kicked into high gear and fat storage is brought to a halt.

By restricting your carb intake and eating strictly fats and proteins, you will inevitably put your body into Ketosis within just a few days!

5 Steps to Burn Fat Fast / Ketogenic Diet Meal Plan

Keto-Friendly Foods to Eat

While on Keto, you can only consume 20-30 grams of carbohydrates each day or only 5% of your daily calories. You will need to consume foods that are high-quality proteins and fats.

Here is a list of foods:

Vegetables:

Broccoli
Celery
Asparagus
Lettuce
Spinach
Cucumbers

Meats and Dairy:

Pork
Beef
Chicken
Fish
Ham
Cheese
Butter
Mayo

Other foods:

Extra Virgin Olive Oil
Nuts
Peanut Butter

Stick to a strict Keto diet meal plan

The most important part is to follow a strict ketogenic diet meal plan. Get over to the grocery store and buy specific foods that you will eat daily broken down into specific meals throughout the day. Also, check out this blog most popular diet tracker APPS to help you with your progress.

Here is a well-known professional bodybuilder, Dave Palumbo's keto meal plan:

(This diet plan is for a 200lb man)

*Side Note* This is a bodybuilder's diet. The protein listed is excessive for the average person.

Meal #1:

5 whole eggs; 4 egg whites
(50 grams protein, 20 grams fat)

Meal #2:

Protein Shake (50 grams whey protein, 1.5 tablespoons Natural Peanut Butter)
(55 grams protein, 12 grams fat)

Meal #3:

Lean Protein Meal 8 oz chicken with 1/2 cup almonds
(50 grams protein, 16 grams fat)

Meal #4:

Protein Shake (50 grams whey protein, 1.5 tablespoons Natural Peanut Butter)
(55 grams protein, 12 grams fat)

Meal #5:

Fatty Protein Meal 8oz Salmon, Swordfish, or Red Meat with a green salad. 1 tablespoon of Olive and vinegar
(45 grams protein, 30 grams fat)

Meal #6

Protein Shake (50 grams whey protein, 1.5 tablespoon Natural Peanut Butter) or 4 whole eggs and 4 extra egg whites
(55 grams protein, 12 grams fat)

Total: 310 grams protein, 102 grams fat, less than 5% net carbs.

Here is another sample plan with less protein and is more basic:

(plan week 1, day 1: example)

Keto Meal #1

2 hard-boiled eggs
2 turkey sausages

Keto Meal #2

Turkey burger
1 cup spinach
1 tablespoon olive oil
drizzle balsamic vinegar, 10 almonds

Meal #3

Chicken breast
green beans
1 tablespoon olive oil
drizzle balsamic vinegar

Meal #4

Sting cheese
beef jerky

Meal #5

Salmon
asparagus and olive oil vinegar dressing again

**Other meals to consider:

Buffalo chicken with blue cheese
Grilled chicken with olive oil and green beans
Tuna with mayo and celery
Chicken Caesar salad
Bell pepper
Ham, egg whites, and cheddar cheese
Cheeseburger with green beans

Exercise

Hit the gym with high intensity or go for a run while on keto. If you are going to commit yourself to a strict plan, then you mind as well go all out for the time period you are doing it for. Work out for at least an hour 5 days a week to produce maximum weight loss results while on Keto. Split your workout routine into half cardio and half weight training.

Take a Thermogenic Fat Burner

The Keto Diet Meal plan alone is an extremely powerful fat-burning tool. However, to increase the results in a shorter period of time, taking a thermogenic fat burner supplement can definitely help. It will accelerate your results! (I love this Keto product here - I experienced great RESULTS with it + TASTE is just AMAZING).

Some keto products I love are avocado oil,

Does Keto Burn Belly Fat?

Mention "keto" and people think of diets that usually include lots of high-fat foods like cheese, butter, red meat, and whole milk. But when people hear "keto," they tend to think only of the high-protein, high-fat foods associated with this popular diet. That's because most research on keto has focused on one group of people.

The diet has long been considered an alternative for people with type 2 diabetes. Because the body typically produces glucose (sugar) when it breaks down carbohydrates, people who are overweight or have type 2 diabetes need to keep their blood sugar levels in check, and for them, eating fat cuts sugar and therefore helps their diabetes. But recently, researchers have been investigating whether some people with diabetes can safely stick to a keto diet while eating the same kinds of foods that they're.

Stay Committed, Think of Your End Goal!

When you set your mind to ultimately starting and going through it, always keep your mind on your end goal.

Why are you doing this in the first place?

Because you want to lose that excess body fat, slim down, or tone up. It will work and will burn pounds of fat, but you need to stay committed to the diet and don't cheat. If you cheat, you'll only be cheating yourself!

Eating carb-free will be a pain in you know what at times and you will have that urge to indulge in carbohydrates foods and quit. But just stay consistent with it and every time you have that urge, think about how much better you'll be after it's over. Think about how better you'll feel and how tone you'll look by adapting the right keto diet meal plan.

*** I have a couple of friends who went through Keto successfully and they both lost 10+ pounds of fat. I know how hard it was for them at times because they told me all about it. But in the end, the physique they have now it was 110% worth going through!

Stay Focused!