What Does A Keto Meal Plan For A Day Look Like?

Are you looking for the ultimate keto meal plan to help you lose weight and get started on this popular diet? Then you’ve come to the right place. The keto food diet is a low carb, higher fat diet which transitions your body to burning stored body fat instead of relying on carbohydrates as its preferred source of energy. We caught up with Nutritionist Gabrielle Newman from The Fast 800 as their Keto plan is different from your typical high fat, low carb ketogenic diet. The Fast 800 Keto builds on the science that provides the foundation for their programme, The Very Fast 800, and simply reduces the carbohydrates even further to push your body into more consistent nutritional ketosis.

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So, what is ketosis?

“Ketosis, in basic terms, is the metabolic state that occurs when your body doesn’t have enough glucose from carbohydrates to burn for energy. When this happens, your body seeks energy in the form of glycogen (glucose stored in your muscles and liver). When glycogen stores run low, around 10-12 hours after eating, your body turns to fat as an energy source. Fat is converted into ketone bodies, which your body will then use for energy.

You can achieve ketosis through reducing your carbohydrate intake (nutritional ketosis) or through incorporating intermittent fasting / Time-Restricted Eating (fasting ketosis). Both efficient and sustainable routes, depending on what’s achievable for you.”

What foods should I eat on The Keto Diet?

“As a general rule of thumb, we recommend following the 50:50 rule. Keeping carbohydrates under 50g per day and ensuring protein is above 50g.

At The Fast 800, we have now developed keto meal plans, where calories fall between 800-1000 each day. The meal plans have been carefully designed to ensure you meet these requirements daily, consuming at least 50-60g of protein and around 25-35g or less of carbohydrates. This allows you to add extra low-calorie, non-starchy vegetables to every meal, or a dollop of Greek yogurt, without having to worry about counting extra carbs.”

What does the science say?

“The ketogenic diet has been around for about a hundred years. Originally created to help those with epilepsy by reducing the brain’s need for glucose as fuel, therefore slowing the misfiring that causes seizures.

Research in recent years has found the keto diet to be effective for those with type 2 diabetes to help reduce central obesity, manage their blood sugar levels and potentially reverse the condition. While the participants in these trials struggled to maintain a ketogenic diet long-term, the short-term application for rapid weight reduction, improved blood sugars and other metabolic markers is promising.

The popular Mediterranean-style diet could loosely be seen as a version of keto, lower in saturated fats, with plenty of green vegetables, olive oil, nuts, oily fish, and protein. From numerous studies, we continue to advocate a Mediterranean-style diet for being the most effective for short, medium and long-term health and wellbeing.”

Other benefits of a keto diet

We know that if you have high blood sugars, following a ketogenic diet is likely to bring them down.
Reducing your carbohydrate intake helps to suppress hunger, making it easier to stick to a low calorie diet.
A low calorie keto diet is an effective way to lose weight and maintain muscle mass, good for preserving your metabolic rate.
Research has recognised that a keto diet may help people to lose 3 times more visceral fat than those on just calorie restriction.

So, what does a keto meal plan for a day look like you ask…here’s an idea along with the recipes…

MEAL PLAN TABLE