Full Day of Eating Keto | Simple Keto Menu + Tasty Recipes - video Dailymotion

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Kickstart your ketogenic journey with this Full Day of Keto Eating Guide! In this video, you’ll see a complete keto meal plan, including breakfast, lunch, dinner, and snacks—all low-carb, high-fat, and easy to prepare.  ✔ Perfect for beginners ✔ Simple ingredients ✔ Step-by-step keto recipes ✔ Helps with weight loss, energy, and fat burning  What’s inside: 🍳 Keto Breakfast Ideas 🥗 Low-Carb Lunch Recipes 🍖 High-Fat Keto Dinner 🍫 Easy Keto Snacks ⚡ Tips to stay in ketosis all day  If you’re wondering “What should I eat on keto today?” — this video is your guide. Don’t forget to Like, Share, and Subscribe for more keto meal plans!

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00:00The keto menu in front of me contains less than 25 total grams of carbohydrates.

00:05So if you are just getting started with keto, you're simply curious about what a keto day of

00:10eating looks like, or you've hit a weight loss plateau, this full day of eating keto has you

00:16covered. In this video, I'll share the easy recipes for a make-it-yourself breakfast, lunch, and dinner.

00:22As I mentioned, the foods in this one-day keto menu contain less than 25 total grams of carbohydrates,

00:319 of which are fiber. Now, if you are coming from a high-carb lifestyle where you were consuming

00:36refined carbohydrates like cereal, sandwich bread, soda, pasta, and desserts on a regular basis,

00:43this will be a big change for your body. And even if you were eating a healthy high-carb diet,

00:49your daily carb consumption was likely around 50% or more of your daily calories. With a keto diet,

00:56it is a very low-carb diet where your carbohydrate intake will be less than 10% of your daily calories.

01:03It will take time for your body to adapt to this way of eating. So if you make this switch overnight,

01:10you may experience keto flu symptoms such as fatigue, cravings, and irritability. To lessen

01:16those symptoms, you may want to start with a low-carb diet before jumping into keto. If so,

01:22you can watch my video that shares a full day of eating low-carb.

01:26Okay, with that said, let's take a look at a quick and satisfying keto breakfast.

01:32Eggs are a favorite food for keto dieters because they provide your body with fat and protein,

01:38yet contain virtually no carbohydrates. Eggs can also be enjoyed in a variety of ways. You can fry them,

01:45scramble them, or eat them hard-boiled like I am showing in this keto breakfast.

01:50Hard-boiled eggs are good to have on hand if you are following a keto diet because they work as well

01:56as a grab-and-go keto snack in the afternoon as they do in the morning. And if a plain hard-boiled egg

02:04doesn't excite you, eating them with a spicy dipping sauce will certainly up the game. For instance,

02:11you can whip up this dipping sauce by mixing together two tablespoons of mayonnaise, a teaspoon

02:18of Dijon mustard, one-eighth of a teaspoon of cayenne pepper, and a dash of salt and pepper.

02:24Now, I will share the ingredients for each of these foods in the video, but if you would like to print

02:30a copy, you can download all of the recipes on my blog post by going to drbeckyfitness.com

02:36slash keto menu. And I will put that link in the description area below this video.

02:43With two hard-boiled eggs, this quick keto eggs with spicy dipping sauce recipe contains just over

02:50one gram of carbohydrates, yet it is packed with energy thanks to the 35 grams of fat and more than

02:5712 grams of protein. That is a macronutrient ratio that you want as a keto dieter. A keto diet is a very

03:06low-carb, high-fat, moderate-protein diet. This macronutrient intake prevents the blood sugar and

03:13insulin spikes you get when you eat something refined for breakfast like cereal or a muffin.

03:19When insulin is high, it prevents the release of fat from the fat cells. So, right from the start of

03:25your day, you have a satisfying meal that keeps your blood sugar and insulin levels low and under

03:31control. Plus, if your morning is rushed or you are practicing intermittent fasting in the morning and

03:36need a late breakfast that is easy to transport, you can make the hard-boiled eggs and dipping sauce

03:44the night before and then just grab-and-go in the morning. Vegetables can be a part of a keto diet.

03:51You just have to know which vegetables to choose. Non-starchy vegetables are lower in carbohydrates than

03:56starchy vegetables. And I have a video that breaks down which vegetables fit into which category if you

04:02want the full breakdown. However, you can get in the ballpark by thinking of starchy vegetables as those

04:08that tend to be heavy and dense like potatoes, corn, and butternut squash. Non-starchy vegetables,

04:15on the other hand, are light and airy, making them a perfect choice for a salad. And this brings us to

04:22our lunchtime salad that is included in this keto menu. Now, all varieties of lettuce are low in calories and

04:29carbs, but they provide you with a lot of hunger-satisfying volume. For instance, this salad

04:35has three cups of salad greens that only add 38 calories and 4.5 grams of carbs, three of which

04:41are fiber. Including a salad in your daily keto diet also supplies you with a perfect vehicle for

04:47bringing healthy fats into your daily diet. Adding fat to your diet helps your body transition away from

04:53a primarily carb-burning metabolism to a fat-burning metabolism. So, for this salad, I added 3 tablespoons

05:01of feta cheese crumbles, 2 tablespoons of walnuts, and 1 tablespoon of raw sunflower seeds, and 1.5 tablespoons

05:09of full-fat dressing. Those salad toppers added more than 30 grams of fat to the day's menu. If you are new

05:17to keto thinking about getting started or you hit a rut with your keto diet, I encourage you to include

05:24a daily salad like this one. The volume and high fat content will work together to keep hunger away,

05:31allowing you to go longer between meals. And that is something that you want if weight loss is your

05:37goal because it allows your blood sugar and insulin levels to drop to a point where fat release from body

05:43fat is encouraged. Any meat or fish will be low in carbohydrates, so the great thing about a keto or

05:51low-carb lifestyle is that you can eat at a restaurant as easily as eating at home. For this

05:56demonstration, I am using fish, specifically cod, but I could have just as easily included chicken or

06:04steak for this keto meal plan. To make this keto cod recipe, I preheated the oven to 400 degrees Fahrenheit

06:11and placed one pound of cod fillets in a baking dish with one tablespoon each of avocado oil and lemon

06:18juice. I then seasoned the fillets with a tablespoon of basil and a dash of salt and pepper. And that is

06:25really all you need to do with a firm white fish like cod. But for this recipe, I topped the fillets with

06:32slices of tomato and a sprinkle of grated parmesan cheese before placing them in the oven for about 20 minutes.

06:38And here again, you can download all of these recipes by visiting my blog post at drbeckyfitness.com

06:45slash keto menu. They are free to download and include the metric measurements for those of you

06:50outside of the U.S., as well as the calories and macros. So you can make this full day of keto eating

06:58today if you would like to. Now, one thing about fish is that it is not particularly high in fat.

07:04Each serving of this recipe contains just over 5 grams of fat. Because my dinner entree is low in fat,

07:12I am adding fat to it with tartar sauce. When you follow a keto diet, something you need to look out

07:18for is condiments and sauces. Many of them contain sugar and high fructose corn syrup that can sabotage

07:25your weight loss and knock you out of ketosis. Fortunately, you can whip up homemade tartar sauce with

07:30just three ingredients that you may already have in your kitchen. I made this recipe by stirring

07:36together a quarter cup of full-fat mayonnaise, one tablespoon of dill relish, and one teaspoon of

07:44lemon juice. A serving, which is one-fourth of the recipe, adds 12 grams of fat to our keto dinner. I am

07:53also adding more vegetables and boosting the fat content of this keto meal with bacon roasted brussels

08:00sprouts. You have heard it said that bacon makes everything better. Well, that is certainly true

08:05with brussels sprouts. You want to select a good quality bacon that does not contain added sugar or

08:12similar items like maple syrup because those things will add carbohydrates to your meal.

08:18To make this recipe, I used a pound of brussels sprouts. I cut them in half and drizzled a half

08:24a tablespoon of avocado oil over them to allow the salt and pepper to stick. I then added a quarter

08:30pound of chopped bacon to the sprouts and put them in a 450 degree oven for about 30 minutes until they

08:37were slightly charred around the edges, which is what really makes them delicious. Like my similar video

08:43where I shared a full day of eating a low-carb diet, this keto video was made for YouTube,

08:50which is a broad audience. The meals in front of me add up to just under 1200 calories, which will be

08:56low for some, but this works well for demonstration purposes because it is easier to add low-carb,

09:02high-fat items rather than to subtract them. When we break down the macros for this keto day of eating,

09:09we see that it contains less than 25 total grams of carbohydrates making up about 8% of the daily

09:17calories with just over 20% coming from protein and more than 70% of the day's calories coming from

09:24fat. Many of you will find this macronutrient breakdown allows you to lose weight and get into

09:31ketosis, which is that state in which your body releases body fat to produce ketones. However, just

09:39eating keto for one day will not give you those results. When you switch from a high-carb diet

09:45to a keto diet, you force your body to run on fatty acids and ketones rather than carbohydrates.

09:53This transition is great, but it takes time. The world we live in is filled with carbohydrates,

09:59so without a plan, it can be hard to avoid temptations and stick with a keto diet long enough

10:05to gain the benefits. If you would like to have a plan to follow, you can check out my 21-day keto

10:11challenge. During the challenge, you will eat a keto diet with daily menus containing no more than 25

10:17total carbs. You also get daily busy day plans and additional grab-and-go emergency suggestions so

10:24you can stay on track even when life gets too busy to cook. I will provide links to my 21-day keto

10:31video challenge here in the video and below in the description area. Please subscribe to my channel

10:37and hit the bell icon to get a notification when my next video comes out. Thanks so much for watching

10:42and enjoy the rest of your day.

Full Day of Eating Keto | Simple Keto Menu + Tasty Recipes

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