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7 Keto Meals To Help You Lose Weight Effectively

- 8th March 2019

If you want to lose weight, chances are you’ll hear about the keto diet. It’s a dietary approach where you cut most of your carbs and replace them with more healthy fats. Your protein intake stays moderate.

The keto diet starves your body of carbohydrates. By relying mostly on fat for fuel, you feel satiated and eliminate sugar cravings.

Since your weight loss strategy involves food, it’s only essential to plan what to eat. Approaching keto the right way helps you achieve its full benefits — including those that go beyond weight loss.

First things first — have a handy list of keto foods to eat and avoid. Here are some ideas:


  • Eggs
  • Meat and poultry
  • Hard and soft cheeses
  • Dark green leafy vegetables
  • Fish and shellfish
  • Bunless sandwiches
  • Low-carb salads
  • Avocados
  • Berries
  • High-fat dairy


  • All grains
  • Starchy vegetables
  • Syrups and sugars as ingredients
  • Candies and pastries
  • Sweetened drinks
  • Apples, bananas, oranges

Consider your dietary preference as well — are you a vegetarian or meat eater? Take your schedule into account because it’s a big factor in meal preparation.  If you need nutritious and delicious meal ideas, check out the list below.

1. Keto Mushroom Omelet

Mushrooms for breakfast? Sure. The keto mushroom omelet is a perfect way to begin your day. Mushrooms are a low-carbohydrate, low-calorie food option. They’re rich in B vitamins that improve your productivity and focus.

While they look plain, mushrooms can be paired with any food like eggs. Together, they keep you fuller for longer.

The keto mushroom omelet is simple to prepare. Crack open 3 eggs in a bowl, add salt and pepper, and whisk. Pour the egg mixture into a frying pan. When partially cooked, sprinkle those mushrooms and shredded cheese.


  • Calories: 510
  • Fat: 43 g
  • Carbs: 4 g
  • Protein: 25 g

2. Salmon and Cauliflower Rice


Do you know what’s so good about salmon and cauliflower rice? They complement one another to make a satisfying lunch. This recipe requires less than 30 minutes of preparation. all you need is to saute salmon cubes, add carrots, spices, and cauliflower rice. Serve while hot.

Cauliflower helps with weight loss in that 1 cup contains only 25 calories. High in fiber, it promotes fullness. On the other hand, salmon provides omega-3 fatty acids that lower triglyceride levels.


  • Calories: 233
  • Fat: 14 g
  • Carbs: 5 g
  • Protein: 17 g

3. Classic Bacon and Eggs

Anyone who’s new to the keto diet would love bacon and eggs for breakfast. An all-time favorite, this recipe provides B vitamins, vitamin A, vitamin D, selenium, and phosphorous. You only need 15 minutes of prep time for bacon and eggs, which makes them a good meal for busier days.

Since bacon is a processed type of meat, you’ll want to switch things up by eating antioxidant-rich foods on most days of the week.


  • Calories: 272
  • Fat: 22 g
  • Carbs: 1 g
  • Protein: 15 g

4. Pork Chops and Cabbage

Living a busy life while trying to lose weight can be difficult. When we’re tired after work, we want something tasty. Pork chops and cabbage are worthwhile for they satisfy your cravings at the same time are fat-loss-friendly.

To make this dinner recipe, fry 6 seasoned pork chops until brown on all sides. Add 6 oz of sliced cabbage. Sprinkle a little sea salt.

Cooking pork chops and cabbage is also a delicious way to introduce the keto diet to your family.


  • Calories: 509
  • Fat: 23 g
  • Carbs: 10 g
  • Protein: 60 g

5. Chicken Avocado Soup

What’s not to love about avocados? If you’re looking for a sugar-free fruit, avocados are the right choice. More than 75% of an avocado is comprised of healthy fats. These good fats protect your heart and keep your blood glucose under control.

The best part? Avocados are versatile that you can use them for any recipe. For our recipe, we combine avocado and chicken in a bowl of soup. Add salt, pepper, tomatoes, and onions for a flavorful meal.


  • Calories: 234
  • Fat: 15 g
  • Carbs: 7 g
  • Protein: 16 g

6. Spicy Chicken Skewers

While chicken doesn’t contain much fat, it’s a great keto food for it meets your protein needs. On top of protein, chicken contains potassium. Potassium is a mineral that increases your energy and metabolism. It also reduces water retention.

Whether you want a lazy weekend lunch or something to boost your workout, choose chicken skewers.

To prepare spicy chicken skewers, mix chicken, 2 tablespoons of olive oil, salt, and Harissa paste in a bowl. Bake for 15 minutes.


  • Calories: 511
  • Fat: 45.7 g
  • Carbs: 1.8 g
  • Protein: 22.7 g

7. Broccoli Fritters with Cheddar Cheese


It’s worth noting that vegetarians can go keto. If you’re a vegetarian who likes cheese, try this mouthwatering recipe. Broccoli fritters with cheddar cheese are simple to make.

Here’s how: Steam cut broccoli and drain the water. Next, put the broccoli in a bowl with eggs, cheese, salt, and pepper. Mix them until you achieve a slightly creamy texture. Form medium or large patties. Pan fry with olive oil.


  • Calories: 204
  • Fat: 16 g
  • Carbs: 5.8 g
  • Protein: 12 g


As you can see, losing weight on keto is easier with these tasty and convenient meal ideas. Fitness enthusiasts find keto enticing because of the wide variety of foods that burn fat and boost health. Achieving ketosis is easier now than it has ever been.



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7 Keto Meals To Help You Lose Weight Effectively