Maintaining a healthy Body Mass Index (BMI) is crucial for overall well-being and longevity. An elevated BMI often indicates excess body fat, which can lead to various health complications, including cardiovascular disease, diabetes, and metabolic syndrome. One particularly concerning type of fat is visceral fat, which accumulates around the organs and is linked to increased risk of chronic diseases.
Reducing visceral fat and achieving a healthy BMI not only enhances physical appearance but also significantly improves health outcomes. A ketogenic (keto) diet, which emphasizes low carbohydrate intake and high healthy fat consumption, has been shown to be effective in reducing body fat, including visceral fat, by promoting a metabolic state called ketosis. In ketosis, the body burns fat for fuel instead of carbohydrates, leading to substantial fat loss and improved BMI.
Below are two variations of a keto meal plan tailored for men and women between the ages of 35-55, with an average to above-average BMI. These plans aim to reduce fat and lower BMI while providing balanced nutrition.
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Keto Meal Plan for Men
Daily Caloric Intake: ~2000-2200 calories
Macronutrient Ratio: 70% fat, 25% protein, 5% carbs
Breakfast
- Keto Omelette: 3 eggs, 2 slices of bacon, spinach, mushrooms, and cheese cooked in butter
- Avocado Slices: 1/2 avocado with a sprinkle of sea salt
Snack
- Almonds: 1/4 cup
- Keto Smoothie: Spinach, avocado, unsweetened almond milk, and a scoop of protein powder
Lunch
- Grilled Chicken Salad: Mixed greens, grilled chicken breast, avocado, cherry tomatoes, cucumbers, and olive oil dressing
- Olives: 10-15 olives as a side
Snack
- Cheese Cubes: 1 oz of cheddar or gouda cheese
- Celery Sticks with Almond Butter: 3-4 sticks with 2 tbsp almond butter
Dinner
- Salmon Fillet: Grilled salmon with a side of roasted Brussels sprouts and cauliflower cooked in olive oil
- Cauliflower Rice: 1 cup of cauliflower rice seasoned with herbs and butter
Dessert
- Keto Chocolate Mousse: Made with heavy cream, cocoa powder, and a sugar substitute
Keto Meal Plan for Women
Daily Caloric Intake: ~1600-1800 calories
Macronutrient Ratio: 70% fat, 25% protein, 5% carbs
Breakfast
- Avocado and Egg: 2 boiled eggs with 1/2 avocado, sprinkled with salt, pepper, and a dash of olive oil
- Keto Coffee: Coffee with heavy cream and a dash of cinnamon
Snack
- Macadamia Nuts: 1/4 cup
- Keto Smoothie: Kale, avocado, coconut milk, and a scoop of protein powder
Lunch
- Turkey Lettuce Wraps: Sliced turkey breast, avocado, cheese, and mayo wrapped in large lettuce leaves
- Cucumber Slices: 1 cup of cucumber slices with salt and vinegar
Snack
- Greek Yogurt: 1/2 cup of full-fat Greek yogurt with a few berries and a sprinkle of chia seeds
- String Cheese: 1 stick of string cheese
Dinner
- Zucchini Noodles with Pesto: Zucchini noodles tossed in homemade pesto with grilled shrimp
- Roasted Vegetables: Mixed roasted vegetables (broccoli, bell peppers, and zucchini) cooked in olive oil
Dessert - Keto Fat Bombs: Made with coconut oil, cocoa powder, and a sugar substitute
Tips for Success
- Stay Hydrated: Drink plenty of water throughout the day to support metabolic processes and aid digestion.
- Monitor Macronutrient Intake: Use a food diary or an app to track your macronutrient ratios and ensure you’re staying within the keto guidelines.
- Incorporate Physical Activity: Regular exercise, including both cardio and strength training, can enhance fat loss and improve overall health.
- Get Adequate Sleep: Aim for 7-9 hours of quality sleep each night to support metabolic health and recovery.
Customize Your Plan with Neuro Force One
While these keto meal plans provide a solid foundation for reducing fat and lowering BMI, individual needs and goals can vary. To get the most out of your nutritional efforts, consider signing up with Neuro Force One’s dietitian/nutritionist. Our experts can customize this meal plan or create a unique plan tailored specifically to your needs and goals. Personalized guidance can help you achieve optimal results and ensure that your dietary choices align perfectly with your fitness objectives.
At Neuro Force One, we’re committed to supporting your journey to a healthier, fitter you. Download our mobile app today to access personalized training plans, expert advice, and discover how our RESET supplement can enhance your recovery and performance. Let’s achieve greatness together!
How well we respond to the demands of life, training, eating, and recovery relies on how well we function and adapt. Optimizing performance is an inside job – you and your body working together to shape how you move, think, and thrive. NF1 RESET was developed specifically to optimize you from within.
