What is a Keto Diet?
The ketogenic ‘Keto’ diet is high in good fats, moderate in protein, and low in sugars and carbohydrates. This diet helps the body achieve a metabolic state called ketosis, using ketones produced in the liver for energy instead of the usual glucose from carbs. If you’re following a ketogenic diet, the Green Chef Keto diet plan is a great choice to help keep you on track. Not only will you have a wide range of Keto recipes to choose from, you’ll enjoy the convenience of having all the ingredients delivered to your door. Find out about the benefits of following a Keto diet, discover delicious Keto dinner ideas and try the Green Chef Keto meal delivery service for yourself today.
Keto Recipes and Meal Plans
While you might be limited on the amount of carbohydrates you can eat, that doesn’t stop the Green Chef chefs’ culinary creativity. Select your recipes and enjoy meals inspired by global cuisines. If you're new to a Keto diet, it's easy to get in to a rut of eating the same old meals week after week. With Green Chef you can travel the world through your taste buds, with Asian inspired dishes like Yellow Thai Inspired Meatball Laksa and classic French dishes with a twist like Basa Bouillabaisse. With so much variety, mealtimes are exciting again, making it easier to stick to your Keto diet plan. For more exciting Keto dinner ideas, check out the full menu here.
Forget the hassle of your weekly supermarket trip, too. Choose Green Chef’s Keto meal delivery and get all of the ingredients you need delivered direct to your door. Plus keep track of your weekly macros using our handy downloadable Keto meal planner.
The Different Types of Keto
Standard Keto Diet: As you may have guessed, this is the most common and one of the stricter forms of Keto diet. For a standard Keto diet, generally you would consume a low amount of carbs, moderate proteins and a large amount of fat. Typically this is broken down into 70% fat, 20% protein, and only 10% carbs.Cyclical Keto Diet: The cyclical Keto is a little more flexible. On some days you'll consume a higher amount of carbs, these are known as “refeed” days and are included to replenish the reduced amount of glucose lost in the lower carb days. If you'd like to try cyclical Keto, you can choose a mix of our Lower Carb and Keto meal plans.
Targeted Keto Diet: A targeted Keto diet is a hybrid between the standard Keto diet and the cyclical Keto diet. With this method, easily digestible (simple) carbs are added around workouts (usually around 30 minutes before) rather than for full days at a time. Targeted Keto diets are often adopted by people who prefer endurance based exercises rather than high intensity workouts. For more information on how a Keto diet plan can impact exercise and training, scroll down to the FAQs.
High Protein Keto Diet: This diet is most similar to the standard Keto diet with an increased amount of protein. The ratio is often 5% carb, 35% protein and 60% fat. For meals with a high protein content, look for the "high protein" tags on the menu.
The Benefits of a Keto Diet
Following a Keto diet helps your body enter ketosis, where it will begin to use up fat as an energy source. In the liver, fat is turned into ketones, an energy supply for the brain. As a result of ketosis, blood sugar and insulin levels are significantly reduced.There have been many studies into the benefits of a Keto diet and the diet is perhaps best known as an effective way to lose weight. Many value a keto diet above other weight loss methods, reporting that the food you eat leaves you feeling fuller for longer.
However, losing weight on a Keto diet is not guaranteed; it will depend on the recipes you choose. Carefully selecting your recipes and remaining mindful of their nutritional content is crucial. Consistency is key, so opting for a Keto meal delivery service like Green Chef is a great way to keep your goals on track.
How To Go Keto
Getting Started
Reducing Carbs
Some foods are very clearly high in carbs; potatoes, bread and pasta are all foods that should be reduced if you’re attempting a Keto diet. However, there are also some foods that contain a high amount of carbs which may not be that obvious, including some fruits and veg. Whilst this doesn’t make these foods unhealthy, it does mean that they could hinder the process of ketosis. For example, although they’re great sources of vitamin C, oranges are actually relatively high in carbs (12g of carbohydrates per 100g). On your Keto diet plan, look for fruits like strawberries, blackberries or raspberries which all contain less than 7g of carbs per 100g. For vegetables suitable for a Keto diet look out for courgettes, spinach, kale, broccoli and cauliflower. Opting for a Keto meal delivery service such as Green Chef means that you can rest easy knowing that all your macros are counted for you.
Increased Fat Intake
On a Keto diet, your body will be running on fat rather than carbs, so you'll be consuming more fat than usual; on a Keto diet around 70/80% of your calories should come from fat.
Maintaining a Keto Diet
Did you know that many takeaways and restaurant meals have hidden carbs and sugars? That’s why its easier to follow a keto diet if you cook at home using a Keto meal delivery service. By cooking for yourself, you can be in control of what you're eating and know exactly what’s going into your meals. Cooking keto recipes with Green Chef means that you’ll avoid having to research recipes and count macros, all the heavy lifting is done for you.
Another top tip for following a Keto diet is to plan your meals in advance, this will help you take control of what you're eating and help you stick to your goals. When you cook with Green Chef, you can plan Keto meal delivery up to four weeks in advance and edit your box easily online or on the app.
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Is A Keto Diet Healthy?
By eating the right types of foods, you can follow a healthy keto diet. While a Keto diet means consuming a high volume of fat, you need to make sure you’re eating the right types of fat. For example, eating high levels of saturated fats is a less healthy approach to following a keto diet. However, a healthier approach would be consuming ‘good fats’, known as mono-unsaturated fats. Green Chef’s Keto diet plan offers recipes that feature healthier fats such as avocados, nuts and oils, which add flavour in abundance to your dishes. Eating more fat than you burn off through ketosis can result in the body storing fat too, so it’s important that you get the balance right when planning your Keto meals. For more information on Keto and weight loss, scroll down to the FAQ section.How it works
Learn More About How Keto Diets & Green Chef Works
What is a Keto diet?
What can you eat on a Keto diet?
Following a Keto diet involves reducing your carbohydrate intake and upping the fats you eat. You should check the content of the specific foods you eat, but a general overview of suitable Keto food can be found below:
- Fish, salmon, prawns and crab.
- Non-starchy vegetables, such as kale, cavolo nero, avocados, broccoli, cauliflower, lettuce and peppers.
- Cheese.
- Fresh meat and poultry.
- Eggs.
- Oils such as coconut oil and olive oil.
- Plain Greek yogurt (in moderation).
- Creme fraiche (in moderation).
- Nuts and seeds.
What is ketosis?
How long does it take to get into ketosis?
The time it takes to reach ketosis varies person by person. As a rough estimate, it commonly takes 2-4 days to reach ketosis if you eat between 20-50g of carbohydrates per day. However, it can be a week or longer for some people.
A number of factors influence how quickly your body reaches ketosis including age, metabolism, how active you are and how much carbohydrates, fat and protein you eat.
How many carbs can I eat on a Keto diet?
Keto and weight loss
Can I exercise on a Keto diet?
If you're new to the Keto diet, you may feel more fatigued than usual while your body adapts to your new fuel. When planning your workout around your Keto diet, bear in mind that it may not be beneficial to complete high intensity workouts which you may not have the energy for at the beginning of your journey.
However, it’s important to keep active no matter what diet you choose, and finding the right activity to complement your eating habits is key. It’s a good idea to start slow, short energetic bursts are often found to be preferable than endurance style exercises. Once you feel as though you have settled into your Keto diet, you can transition to higher intensity training which will help burn fat at a faster rate. Make sure you speak to your doctor to find out which exercises could work for you.