Common Hurdles to Beginning Keto and Meal Planning
For years we have all been taught similar facts regarding nutrition, and the overarching message has boiled down to one simple concept: eating fat is bad for you.
Decades of articles, tables, and food packaging has programmed us to equate a low intake of fat calories with a healthy lifestyle.
As a result, a diet that suggests a fat intake of approximately 70-75 percent of all calories consumed is understandably met with skepticism.
But recent studies1,2 have shown that a diet consisting of good fats, moderate protein, and low carbohydrate intake can not only promote significant weight loss, but also increase good cholesterol, decrease bad cholesterol, and lower the risk of stroke (read more here and here).
Since a nutrition regimen that is high in good fat is the cornerstone of the Keto diet, this initial hurdle is perhaps the most important to overcome.
Trust us, we were skeptics at one point too. But once you challenge the old perceptions of nutritional guidelines in favor of new research and proven findings, you will be on your way to achieving a healthier lifestyle and incredible results.
1. Associations of fats and carbohydrate intake with cardiovascular disease and mortality in 18 countries from five continents (PURE): a prospective cohort study
Prospective Urban Rural Epidemiology (PURE) study investigators, Mente A., Zhang X., Swaminathan S., Li W., Mohan V., Iqbal R., (...), Mapanga R.
(2017) The Lancet, 390 (10107) , pp. 2050-2062.
2. Dashti HM, Mathew TC, Hussein T, et al. Long-term effects of a ketogenic diet in obese patients. Experimental & Clinical Cardiology. 2004;9(3):200-205.
What to Eat
Choosing the right ingredients and meals can be a daunting task for anyone looking to begin their Keto journey – especially in light of the fact that eating more fat (combined with a low carb intake) is suddenly going to help you lose weight.
The good news is that we are here to help. We have compiled an extensive list of Keto-friendly foods and delicious recipes to take the guesswork out of your meal planning.
And unlike traditional meal plans, ours is fully customizable so you never have to repeat a meal schedule more than once. Simply drag and drop the recipe to the desired day, and printable menus and shopping lists are immediately available.
But we wanted to take it a step further. That’s why our plan is designed so that all macro information for the selected meals is automatically calculated and displayed at the bottom of each day.
Tracking macros and total calories consusmed is critical to ensuring your goals are met, but manually entering info for each ingredient of a meal into a third-party calorie tracking app is tedious and time-consuming.
Our meal plan instantly displays this data when you schedule your meals. Now you can see all of your information for the day or entire week at a glance, then make adjustments before you even do your grocery shopping!