The keto meal plan includes recipes with reduced carbohydrates, helping keep your net carb intake low enough to help you maintain ketosis on the keto diet.

The keto meal plan is for you if you are looking to lose weight, stabilize blood sugar, and clean up your diet by reducing your overall sugar intake.

Advantages of the Keto Diet

Supports Weight Loss: One of the most common reasons people embark on their keto journey is to help support weight loss. Since your body will start to use fat for fuel, you may notice a drop in weight. The keto diet may also support weight loss since you will be removing refined high-sugar foods, notoriously known for causing weight gain.

May Help Prevent Diabetes: A keto diet may also help lower glucose levels. Carb restriction may be beneficial for lowering blood sugar levels. However, always speak with your doctor before implementing any major dietary changes, especially if you have diabetes or hypoglycemia.

Supports Skin Health: Those who suffer from skin health issues such as acne may benefit from a ketogenic diet as reducing your intake of inflammatory simple carbs may help reduce inflammation. Since inflammation is a big acne trigger, you may see an improvement in skin health when you restrict your carbohydrate intake.

Starve Tumors: Another potential advantage of the ketogenic diet is the theory that cancer cells feed off sugar (aka carbs.) By restricting your carb intake, you may literally “starve” tumor cells, which in theory, would inhibit their ability to grow. This is why people believe that the keto diet may be beneficial for preventing cancer.

Disadvantages of the Keto Diet

Keto Flu: The keto flu is one of the most talked about disadvantages of the keto diet. The keto flu occurs in the very early stages of the diet when your body is getting used to the drastic dietary changes. You may feel as if you have the flu, and feel irritable and fatigued. However, this is a temporary phase as your body adapts.

Adherence: Adhering to the keto diet could also be considered a disadvantage as it’s a fairly extreme way of eating and can be challenging to maintain. However, with the help of PlateJoy’s keto meal planner, it can make planning your keto meals a little easier and more delicious. Planning is a key part of helping you stick to your keto meal plan. If the ketogenic diet sounds too strict for your lifestyle, a Paleo or low carb meal plan may be right for you.

Dining Out: Dining out on the keto diet can also present as a disadvantage. If you don’t pre-plan and look at the restaurant's menu before you go, you may be left with limited options for your meal out with friends and family. The good news is that many restaurants are now offering keto-friendly options to those following a keto meal plan.

As you can see, there are quite a few advantages to following a keto diet, and while there are some drawbacks, many of them can be remedied with a little planning and a little patience. With a keto meal planner, adhering to a keto diet is easier than ever.

Keto-Friendly Foods and Foods to Avoid

The following is a list of keto-approved foods you can eat as part of your simple keto meal plan. These foods are low-carb, and many are high-fat to help you maintain ketosis.

Eggs: Pastured and organic, when possible

Fish: Wild-caught, when possible

Beef: Grass-fed is preferable

Poultry: Chicken, turkey

Dairy: Butter, cheese, ghee, full-fat unsweetened yogurt, cream cheese, sour cream

Oils: Coconut oil, olive oil, avocado oil

Non-starchy vegetables: Broccoli, cauliflower, bell peppers

Low-sugar fruits: Berries, avocados

Beverages: Water, coffee, tea

Condiments: Vinegar, lemon juice, salt, pepper, herbs, spices

Other: Unsweetened dark chocolate, nuts, seeds

The following are the foods you will want to avoid on a keto diet.

Sweeteners: Sugar, maple syrup, honey

High sugar fruits: Citrus, banana, pineapple, mango

Breads & Pastries: Muffins, cake, brownies, cookies

Starches: Pasta, rice

Sweetened beverages: Juice, soda

Beans & legumes: All variety of beans, chickpeas, lentils

Condiments with added sugar: Salad dressing, marinara sauce

Who Can and Cannot Maintain this Diet

As with any diet, there are some people who may benefit, and some who should not follow a keto diet. Here is a list of people who may be able to maintain a keto diet. You’re a healthy adult and have the approval from your doctor and are looking to cut carbs to lose weight. You want to follow a diet that includes healthy fats to help support healthy cholesterol levels. If you’re looking for a diet to help support brain health, the keto diet may be one you want to try as the keto diet may help support cognitive function.

While the keto diet may be beneficial for some, it’s not for everyone. The following are reasons you may want to avoid the keto diet.

You have liver problems

You have kidney health issues

You are pregnant and or breastfeeding

You’re an older adult: It’s essential for older adults to get enough protein, and cutting protein to get into ketosis may hurt muscle growth.

If you have heart disease, low blood sugar, or diabetes, be sure to discuss your interest in the keto diet with your doctor before you start. The keto diet isn’t for everyone, and those with these conditions may have to be extra careful.