Updated: Mar 8
Ready to start a keto diet? Here's how to create the perfect keto diet plan for men.
According to the CDC, carbohydrates make up nearly half of the calorie content for most men, while only sixteen percent of their calorie intake comes from protein.
Men need more meat or at least more protein. A keto diet plan will help men beef up their protein and fat intake while cutting back on the carbs that are causing so many health problems today.
Understand Why and How
To form a solid keto diet plan, you first must understand the how and why of ketosis.
Your body typically relies on glucose, the sugar your body produces when you eat carbohydrates. When you reduce your carbohydrate intake and increase your fat and protein, your body begins to feed on fat rather than carbohydrates, and it, in turn, begins to feed on the excess fat you've been creating with those extra carbohydrates.
To reach the state of ketosis where your body burns fat, you must reduce your carbs to under 50 grams a day. Other forms of the keto diet exist depending on the individual with fewer or more carbs, but the basic line rests around 50 grams a day.
Know What You Can Eat on a Keto Diet Plan
Most people begin to think of food restrictions when they look at diet. Begin by looking at what you can eat instead of what you can't eat. Think meat and full-fat dairy along with colorful, flavorful veggies.
You can have eggs, poultry, fatty fish, meat, full-fat dairy, full-fat cheese, nuts and seeds, nut butter, healthy fats (coconut oil, olive oil, avocado oil, sesame oil) on a keto diet. You can also add in avocados and non-starchy vegetables such as greens and broccoli tomatoes, mushrooms and peppers.
Plus, you can add whatever spice you may need to give enhance the natural flavors of your food.
Eliminate What You Can't Eat: Clean Out the Pantry
As you plan your keto diet, break out the trash and clean out your pantry. Eliminate the bread, processed foods, pasta, and starchy veggies. Get rid of beans and legumes and most fruits along with high-carb sauces. You'd do best to just stay away from processed foods altogether at the start.
Drop the Drinks
Revamp your idea of a refreshing drink to ice water, plain sparkling water, rich dark coffee, and green tea. If you need to splurge, mix some vodka or tequila with soda water on occasion.
Create a Meal Plan
Start planning your meals so you know what you'll be eating. Plan on making your own recipes.
Think in terms of four different meals: breakfast, lunch, snack, and dinner. Remember, your goal is to get full with each meal. So focus on the fat and protein that will fill you up.
Eggs. Create an omelet with keto-friendly veggies. Add nuts if you need more.
Plain Greek yogurt with a big scoop of almond butter.
Leftovers from dinner the night before.
Smoothie with unsweetened almond milk and low-carb protein powder along with almond butter and avocado.
Grilled rib-eye and green salad.
Spinach salad with a tuna steak.
Heaping sides of keto-friendly veggies.
Grilled chicken breast with onion and six cherry tomatoes.
A big pile of greens and veggies cooked in olive oil.
Keto ice cream: a can of coconut milk with the cream separated and a scoop of peanut butter folded and frozen.
Almonds and celery.
Flaxseed crackers with goat gouda.
Asparagus with aioli dipping sauce.
Meatballs and broccoli.
Italian spicy sausage links with broccoli rabe sprinkled with grated Parmesan.
Grass-fed beef sauteed with onion and low-carb tomato sauce served with zucchini noodles.
Grilled chicken served with eggplant, yellow squash, and zucchini.
Keep Count and Keto On
A solid keto diet plan only works if you keep track of your macros. So as you plan ahead, count your macros before you eat.
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