The resurgence of the ketogenic diet—one that consists of 60 to 80 percent fat and very few carbohydrates (like, less than 10 percent of your diet, few)—is just that, a resurgence.
“It’s not new at all,” says Chris Mohr, Ph.D., R.D. A low-carb diet that makes up for what it lacks with fats is a model that aligns with the Atkins diet of the early 2000s. The theory behind it? It fires up a ketogenic state that allows your body to run on fat rather than glucose, melting excess fat by default.
“People have a misconception of keto being an all-meat diet, and that’s not true,” says Kristen Mancinelli, M.S., R.D., author of The Ketogenic Diet: The Scientifically Proven Approach to Fast, Healthy Weight Loss. It’s quite the opposite: “The more protein you eat, the more at-risk you are of not making it into the ketogenic state,” she says. You should know how to eat fat and lose fat without sacrificing nutrients, though, and as it turns out, serving up cheeseburgers with a smear of grease on the side for three meals a day isn’t necessarily the way to go. (Read everything you need to know about going keto here.)
A nutritious ketogenic regimen lies solely within the choices you make. Maintaining a wholesome diet while consuming fat full-time and essentially nixing carbs “may seem relatively easy in theory,” says Mascha Davis, M.P.H., R.D., spokesperson for the Academy of Nutrition and Dietetics, “but it actually makes meal planning quite restrictive.”
So, with the help of multiple experts, we’ve laid out what a week’s worth of keto eating looks like to give you some ideas. Use it as a guide to find a meal rotation that works for you.
Source : https://www.menshealth.com/nutrition/ketogenic-diet-meal-plan323