Keto Meal Plan
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The ketogenic diet has surged in popularity over the last 15 years, despite being initially developed in the 1920s as a treatment for epilepsy. Although anti-epileptic drugs have now superseded it, the ketogenic diet remains a leading option for weight loss. If you’re seeking an effective way to transform your body, it’s worth considering the keto diet. However, controversy still surrounds this type of diet, so it’s important to do your research before diving in. To help you get started, DubaiPT Personal Trainers teaches you about a ketogenic way of eating and offers you the opportunity to purchase a balanced keto meal plan Dubai dieticians can create for you.
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Why you should work with a professional dietician when embarking on a keto journey?
Hiring a dietician to create a tailored keto meal plan in Dubai for you can provide numerous benefits. Dieticians are trained professionals who have a deep understanding of nutrition and can create a meal plan that is tailored to your individual needs, goals, and preferences.
The process of working with a dietician to create a tailored keto meal plan typically begins with an initial consultation. During this consultation, the dietician will gather information about your current diet, medical history, lifestyle, and weight loss goals. They may also conduct some tests, such as a body composition analysis, to help determine the most effective approach for your individual needs.
Based on this information, the dietician will create a personalized keto meal plan that takes into consideration your nutritional needs and preferences. They will also provide guidance on portion sizes, food choices, and meal timing and will make adjustments as needed based on your progress.
Working with a dietician can be particularly beneficial for those who have specific dietary restrictions or medical conditions (such as insulin resistance or diabetes) that need to be taken into account when creating a meal plan. Dieticians can also provide ongoing support and accountability, helping to ensure that you stay on track and achieve your weight loss goals in a safe and effective manner.
Overall, hiring a dietician to create a tailored low carb meal plan in Dubai is a smart investment in your health and well-being. With the help of a dietician, you can achieve your weight loss goals in a safe and sustainable way.
How to get your personalized meal plan in Dubai
Get on the path to healthy eating in just three easy steps:
- Schedule a free consultation with a dietician – Our expert dieticians will work with you to create a personalized meal plan based on your unique needs and health goals. Plus, we prioritize food safety and hygiene to ensure you get the best service possible.
- Taste our delicious meals – Taste the difference with our mouth-watering meals during our five-day trial, with no strings attached. Once you’re hooked, you can choose from our 10, 20, or 24-day meal plans.
- Enjoy the convenient meal delivery – We make healthy eating easy with doorstep delivery of your meals between 2 and 6 am in special cooler bags that you can purchase and own for just 150 AED. Simply leave your cooler bag outside your door each night, and our delivery team will collect it during meal drop-off the next day.
Three steps to tasty, healthy,
and nutritions meals
What is the Keto diet, and how does it work?
When it comes to shedding pounds, monitoring your carbohydrate intake is key, and the keto diet is designed for precisely that purpose. It’s a low-carb meal plan popular among Dubai gym-goers seeking to trim body fat quickly. The keto diet restricts carbs to between 20 and 50 grams per day, while 75% of your calories come from fats and 10-30% from protein, leaving carbs at a mere 5% of your daily calorie intake. So if you’re looking for an effective way to lose weight, the keto diet may be just what you need, and DubaiPT’s keto meal plan can help you stay on track.
The risks of the ketogenic diet
While the ketogenic diet can be an effective way to lose weight, there are some potential risks associated with it. One of the main risks is the possibility of nutrient deficiencies due to the restrictive nature of the diet. The limited carbohydrate intake can also cause low blood sugar levels, which can lead to dizziness, fatigue, and headaches. Additionally, the high intake of fats can boost cholesterol levels and increase the risk of heart disease if not properly managed. The keto diet may also be challenging to maintain over the long term and may cause gastrointestinal issues, such as constipation and diarrhea. It’s important to consult with a healthcare professional before starting any new diet to determine if it’s appropriate for your individual needs and to monitor your health as you begin your keto journey.
How long should you maintain a keto diet?
The length of time a person can stay on a ketogenic diet varies depending on their individual needs and health goals. Some people may choose to follow the diet for a few weeks or months to jumpstart weight loss, while others may follow it for longer periods of time. However, the restrictive nature of the diet and potential risks associated with long-term ketosis may make it difficult to maintain the diet over extended periods. It’s important to consult with a healthcare professional before starting a ketogenic diet and to monitor your health throughout to ensure it is safe and effective for you. Ultimately, the decision of how long to follow the diet should be made on an individual basis, taking into consideration personal health goals and any potential risks.
Navigating the low-carb lifestyle on your own
If you want to try going keto on your own and hold purchasing a keto meal plan Dubai professionals can create for you until later, you need a few pointers:
- What you should eat
- What you shouldn’t eat
- Beverages you can and can’t drink
The best foods to fuel your keto diet
The keto meal plan requires a reduction in daily carb intake, replacing those calories with primarily fats and proteins. This means that careful attention to food choices is necessary. Below are some keto diet-friendly ingredients to incorporate into your diet.
Healthy fats to introduce to your menu include:
- Full-fat dairy such as butter, yogurt, and cream
- Full-fat cheese, including mozzarella, cheddar, goat cheese, and cream cheese
- Nut butter made from natural peanuts, almonds, and cashews
- Healthy fats such as olive oil, coconut oil, coconut butter, avocado oil, and sesame oil
- Nuts and seeds, including walnuts, almonds, peanuts, macadamia nuts, pumpkin seeds, and flaxseeds (be cautious with flaxseeds as some studies have reported negative effects such as allergic reactions, diarrhea, constipation, etc.)
Protein-packed foods recommended by Dubai trainers include:
- Organic whole eggs
- Poultry like chicken and turkey
- Fatty fish, including wild-caught salmon, mackerel, or herring
- Meats like grass-fed beef, venison, and bison
Other ingredients you will need to include in your cooking are:
- Non-starchy vegetables like greens, tomatoes, broccoli, peppers, and mushrooms
- Spices and dressings, such as salt, pepper, vinegar, fresh herbs, spices, and lemon juice
Foods to avoid while following a low-carb meal plan in Dubai
Now that you’re aware of the ingredients that should make up the majority of your daily calorie intake, it’s crucial to also know which foods to avoid when following a low-carb meal plan recommended by Dubai trainers. Here are some items to steer clear of:
- White and whole-wheat bread, crackers, cookies, and similar items
- Rice, wheat, oats, all types of breakfast cereals, and tortillas
- Items containing high amounts of sugar, such as candy, ice cream, maple syrup, coconut sugar, and agave syrup
- All types of pasta
- Starchy vegetables like corn, potatoes, sweet potatoes, pumpkin, and peas
- Beans and legumes
- Fruits, including all types of citrus, bananas, grapes, and pineapples
- High-carb sauces
- Alcoholic beverages
Why processed foods have no place in your keto diet
Processed foods are typically high in carbohydrates and various additives, which makes them unsuitable for a keto diet. The keto diet focuses on consuming high amounts of healthy fats, moderate protein, and very low carbohydrates. Processed foods, on the other hand, often contain hidden carbs in the form of added sugars and refined grains. They also tend to be high in unhealthy fats, such as trans fats, which can contribute to inflammation and other health problems.
Additionally, processed foods often lack essential nutrients and fiber, which are important for maintaining good health and supporting a healthy gut microbiome. Eating a diet that is high in processed foods can also lead to overconsumption and weight gain, which can further exacerbate health issues.
Therefore, it’s important to focus on whole, nutrient-dense foods that are low in carbs when following a keto diet. This can include foods like fatty cuts of meat, low-carb vegetables, nuts, seeds, and healthy oils. By prioritizing these types of foods, you can ensure that you are getting the nutrients you need while staying in ketosis and achieving your health goals.
Keto-friendly beverages to keep you going
Choosing the right beverages is another essential aspect of a keto diet. Here are some keto-friendly beverage options:
- Water is always a great choice and should be your go-to beverage. Stay hydrated by drinking plenty of water throughout the day.
- Black coffee or tea (without added sugar or milk) are also keto-friendly options.
- Non-sweetened nut milk, such as almond or coconut milk, can be enjoyed in moderation.
- Bone broth is a great source of nutrients and can be enjoyed as a warm beverage.
- Sugar-free, flavored sparkling water or seltzer water is a great option for those looking for something bubbly.
- Low-carb smoothies made with coconut milk, berries, and leafy greens can be enjoyed as a snack or meal replacement.
On the other hand, some drinks should be avoided on a keto diet, including:
- Sugary soft drinks
- Fruit juices
- Alcoholic beverages high in carbs, such as beer, sweet wine, and most mixed drinks.
Be mindful of what you’re drinking and always check the labels for the carb content.
Start your weight loss journey today with our meal plans
DubaiPT offers you an opportunity to get a tailored meal plan that will help you reach your health and fitness goals. We offer personalized meal plans that cater to our clients’ individual needs and preferences. We believe that healthy eating is the foundation of a healthy lifestyle, and we aim to help our clients achieve their fitness goals while promoting overall well-being.
Our meal plans incorporate nutrient-dense foods and balanced meals that provide the energy necessary to fuel an active lifestyle. We take pride in creating sustainable and enjoyable ways of eating that support our clients’ health and fitness journeys.
Since every client is unique, we offer three types of plans, each specifically tailored to meet different goals and preferences:
We also offer a vegetarian option for those who prefer a plant-based diet.
Keto diet and weight loss
The keto (ketogenic) diet is a high-fat, low-carbohydrate diet that encourages the body to enter a state of ketosis. This metabolic state occurs when the body doesn’t have enough glucose (carbohydrates) to use as its primary source of energy. So it starts breaking down fats into ketones to use as fuel.
One way the keto diet facilitates weight loss is by promoting a reduction in overall caloric intake. Because the diet is low in carbohydrates and high in fats, it can help reduce feelings of hunger and increase satiety, leading to a reduction in calorie consumption.
Additionally, the keto diet has been shown to increase the body’s metabolic rate, which can lead to an increase in the number of calories burned at rest. This effect is due to the thermic effect of food, which is the amount of energy the body uses to digest and metabolize the food we eat.
Moreover, the keto diet can help reduce insulin levels, a hormone that regulates blood sugar levels. High levels of insulin can promote fat storage and make it difficult to lose weight. By lowering insulin levels, the keto diet can help the body use stored fat for energy, leading to weight loss.
To benefit from all the advantages of this way of eating, you have to be very careful about how you fuel your body. That’s why our dieticians are here. The balanced and healthy keto meal plan Dubai dieticians can create for you will help you lose excess pounds in a healthy way.
Keto diet and muscle building
The keto (ketogenic) diet is typically associated with weight loss, but it can also help build muscles. When following a keto diet, the body is forced to use fat as its primary source of energy instead of carbohydrates, which can promote fat loss and muscle preservation.
In addition, the keto diet may also provide some benefits for muscle building. One of the main ways the diet can help build muscles is by increasing protein intake. The keto diet is naturally high in protein, which is essential for muscle growth and repair. Adequate protein intake can also help prevent muscle breakdown during periods of calorie restriction, which is common during weight loss.
Moreover, the keto diet can help reduce inflammation, which is beneficial for muscle recovery and growth. By reducing inflammation, the body can recover faster from workouts and build muscle more efficiently.
Furthermore, the keto diet can help regulate hormone levels, such as testosterone and growth hormone, which are important for muscle growth. Testosterone and growth hormone are known to increase muscle mass and strength, and the keto diet has been shown to increase these hormone levels in some studies.
Keto diet and weight gain
Although it promotes fat-burning and appetite control, making it a suitable diet for weight loss, the ketogenic diet can also be used to gain weight in certain circumstances.
One way the keto diet can help with weight gain is by increasing calorie intake. Since the diet is high in fat and protein, it can be an effective way to add calories to the diet. Consuming more calories than the body burns leads to weight gain.
Moreover, the keto diet can also help increase muscle mass, which can contribute to weight gain. Adequate protein intake is essential for muscle growth, and the keto diet is naturally high in protein. By providing the body with the necessary building blocks for muscle growth, the keto diet can help increase muscle mass and contribute to weight gain.
Additionally, some people may find that the keto diet improves their appetite, which can make it easier to consume more calories and gain weight. This effect is likely due to the high fat content of the diet, which can increase feelings of satiety and reduce hunger.
However, it’s important to note that the keto diet may not be suitable for everyone and should be approached with caution under the guidance of a professional dietician. Rapid weight gain can have negative health consequences. Moreover, while the keto diet can be beneficial for people suffering from diabetes, it may not be appropriate for people with other medical conditions, such as kidney and liver diseases.
Maximize your keto results with fun and effective workout routines in Dubai
Looking to get the most out of your keto meal plan in Dubai? Well, here’s a pro tip: pairing it with a killer workout routine can take your results to the next level! While going low-carb can certainly help you shed those unwanted pounds, it’s important to strike the right balance when it comes to exercise. That’s where the expert personal trainers in Dubai come in – they’ll work with you to create a customized workout plan that perfectly complements your keto diet. Say goodbye to guesswork and hello to a fit, fabulous you!
Choose the kind of workout you enjoy, and we will connect you with a suitable personal trainer in Dubai. You can explore our:
- Fitness trainers
- Karate instructors
- Boxing coaches
- Football coaches in Dubai
- Yoga instructors
- Zumba trainers in Dubai
Take your fitness to the next level with a keto meal plan Dubai personal trainers approve of
At DubaiPT Personal Trainers, we believe that a healthy body starts with the right fuel. The keto meal plan Dubai professional trainers approve of is designed with fresh ingredients to ensure that you know exactly what you’re putting into your body. Packaged and processed foods can hinder your progress and even lead to serious health issues. That’s why we advocate for a whole-food approach to achieving your fitness goals. Trust in our meal plans and personal training services to guide you on your journey toward a healthier, happier, and more active lifestyle. Contact us to find out more. Let’s work together to make your fitness goals a reality.