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Nutrition » Diets » Keto » 2000 Calorie Keto Diet: Low-Carb High-Fat Meals That’ll Make Weight Loss A Breeze

2000 Calorie Keto Diet: Low-Carb High-Fat Meals That’ll Make Weight Loss A Breeze

2000 Calorie Keto Diet

2000 Calorie Keto Diet

More and more people are moving to low-carb diets. The Keto diet specifically is all the rage now because of its effectiveness. The 2000 calorie keto diet is an example of a common low-carb diet that makes your  pound fly off at the speed of lighting without forcing you to go the extremes and depriving your body of essential nutrients.

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The keto diet is not a new thing in this world. Medical experts introduced this low-carb, high fat eating plan about a hundred years back. This was around the 1920s. The aim of introducing this kind of diet was to help treat epilepsy in children. As time wore on, people slowly started picking up on the benefits associated with the keto diet. It is for this reason the keto diet is becoming very popular especially in the fitness world.

What Is A Ketogenic diet?

A ketogenic diet, or keto diet as it is commonly referred to is a diet that focuses on reducing the intake of carbs to none or the bare minimum in your diet. A decrease in the intake of carbs is followed by an increase in the intake of fats in this kind of diet. This is why most people refer to it as a low-carb, high fat diet. The protein intake in this kind of diet remains fairly the same as any other type of diet. 

How Does A Ketogenic Diet Work? 

A keto diet involves removing carbohydrates from your diet until your body and brain is forced to utilise another form of energy (10). When you eat less than fifty grams of carbohydrates, your body eventually runs out of fuel which is usually blood sugar. This takes about three to four days to happen. After this, your body will start to break down fats and proteins for energy. This process of using ketones bodies for energy fo fuel your body is called Ketosis (13).

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Different Types Of  Ketogenic diets

There are a few different variations of the keto diet: 

This ketogenic diet involves very low-carb intake, moderate protein intake and high-fat intake (12). It contains the macronutrients in the following percentages. Fats which have the highest intake are at seventy five percent. Proteins follow with an intake percentage of twenty. Finally, carbohydrates are only five percent. This is the most common ketogenic diet.

  • Cyclical Ketogenic Diet (CKD)

This ketogenic diet involves periods of higher carbohydrates refeed (12).  This means that you have a period of low-carb intake followed by a period of high carb intake in a week. This could be five days of following a ketogenic diet and two days of high carb intake.

  • Targeted Ketogenic Diet (TKD)

This kind of ketogenic diet allows you to add carbohydrates around workouts (12).

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  • High-Protein Ketogenic Diet 

This is similar to a standard ketogenic diet (12).  The only difference is that in this type of ketogenic diet you have a higher intake of protein. The ratio is often sixty percent fat, thirty five percent protein and five percent carbs.

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Benefits Of A Ketogenic Diet

Keto diets are associated with a lot of benefits. This is the main reason people all over the world are starting to move towards low-carb, high fat diets. Here are some of the benefits of following a ketogenic diet:

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Ketogenic Diets Help In Weight Loss

The people of this generation are more conscious about their health and weight than people of the previous generations. This then means, all methods, diets, exercises and the likes, that can help keep people healthy and of desired weights are being used. A good example is the keto diet. 

Ketogenic diets help in weight loss in that they help lose fat, they help preserve muscle mass and also improve many markers of diseases. Experiments have been done to show if keto diets could be  helpful when it comes to weight loss. 

An experiment was done on fifty-three healthy, obese female volunteers. The experiment took a period of six months. The women were divided into two groups. One group was to follow a low carbohydrate diet while the other group was to follow a low calorie, low fat diet. After the six months were over, it was observed that the women under the low carbohydrate diet lost more weight than those under the low calorie, low fat diet. The women under the  low carbohydrate diet also lost more body fat than those under the low calorie, low fat diet. The women under the low carbohydrates diet lost almost 2.2 times more weight than the women under the low calorie, low fat group. They similarly lost 2.2 times more body fat than the other group of women (7).

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Ketogenic Diets Weight Loss and Diabetes

A keto diet was also compared to a diet based on Diabetes UK’s dietary guidelines. It was found that people under the low calorie group lost more weight than those under the diet  based on Diabetes UK’s dietary guidelines. The study took a period of three months. People under the low carbohydrate diet were able to lose 6.9 kgs compared to 2.1kgs by people in the other group. This is slightly more than 3 times more weight loss compared to people under the diet based on Diabetes UK’s dietary guidelines (5).

How Do Ketogenic Diets Actually Help One Lose Weight?

Higher protein intake. Some keto diets lead to intake of more proteins. Proteins have many weight loss benefits. Some of the benefits are that proteins reduce appetite and hunger levels (4).  High protein intake also reduces cravings and desire for late night snacking due to the filling effects of proteins. High protein intake also boosts metabolism and increase the amount of energy you burn (1).

Gluconeogenesis

As discussed earlier, when you are on a ketogenic diet, your body is forced into a state of ketosis. This means that your body is using fats and proteins to produce ketone bodies that will be used as fuel. This process leads to burning additional fats everyday which leads to weight loss (4).

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Food elimination

Most of the common foods we eat are usually carbohydrates. When you cut on carbs, it also means you don’t have as many food options as before. This can help reduce the calories you take as without more options, you are easily bored with the foods you now regularly take leading you to eat less (4).

Increased fat burning

When you are on a ketogenic diet, your body needs fats for energy. This then means it burns more fats when you are resting, doing your daily activities or even exercising as the body needs energy for all these functions to occur (4).

Increased insulin sensitivity

Ketogenic diets can drastically improve insulin sensitivity. This in turn helps improve your body’s metabolism and its fuel utilization (4).

Decreased fat storage

Since ketosis is constantly happening, stored fats are constantly being converted to energy. Keto diets also help reduce the process of converting glucose  into fats. This process is referred to as lipogenesis (4).

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Ketogenic Diets And Diseases

Keto diets are known to help control or prevent certain diseases. This adds to the many advantages associated with keto diets. Here is all you need to know about ketogenic diets and certain diseases. 

Diabetes and prediabetes

Diabetes is characterised by changes in metabolism, high blood sugar and impaired insulin function. Keto diets help lose excess fat. Excess fat is closely linked to type 2 diabetes, prediabetes and metabolic syndrome. A study that was conducted showed that keto diets improve insulin sensitivity by seventy five percent (8).

Another study on people with type 2 diabetes found that a third of the participants were able to stop using diabetes medication. About half of the participants were able to reduce their medication (6).  This was after the participants were put on a keto diet. This kind of a diet helps lose weight which is something good considering the association between type 2 diabetes and weight.

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Heart diseases

Keto diets help improve risk factors associated with heart conditions. Some of  the risk factors include body fat, HDL cholesterol levels, blood pressure and blood sugar. How do low-carb diets help with this? Keto diets help lower the levels of insulin which in result helps reduce or stop the making of cholesterol. This in turn means you are less likely to have high blood pressure, hardened arteries, heart failure and other heart conditions (14).

Cancer

Low-carb diets could have an impact on certain  types of cancer. Such diets also help slow tumor growth. Insulin is a hormone that lets your body use or store sugar as fuel. Keto diets make you burn through this fuel quickly hence no need to store it. This leads to your body producing less insulin. These lower levels of insulin could help protect against some kinds of cancer and even slow growth of cancer cells (14).

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Alzheimer’s disease

Keto diets could also be helpful in controlling Alzheimer’s disease. Some research has studied  potential symptom reduction and how the keto diet could slow its progression, which is promising (14).

Epilepsy

Low-carb diets have been used to treat and control epilepsy in children since the 1920s. Keto diets help cause massive reductions in seizures in epileptic children (14).

Parkinson’s disease

Keto diets help improve symptoms associated with this particular disease (14).

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Acne

This skin condition is linked to carbohydrates, hence cutting down may help reduce occurrence of this skin disorder (14).

Polycystic ovary syndrome (PCOS)

This is when a woman’s ovaries become larger than they normally are and small fluid filled sacs form around the eggs. This is because of high levels of insulin. Keto diets help reduce the insulin made in your body as well as the amount of insulin your body needs. This, together with things like exercise might help treat this condition (14).

Side Effects Of A Ketogenic Diet

Just like most things, keto diets also come with some side effects. These side effects include: 

  • Mild low blood sugar
  • Indigestion
  • Kidney stones or high levels of acidity
  • Keto flu. This occurs when you start your keto diet. Its typical symptoms frequent headaches, weakness, irritability, bad breath and fatigue.

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Is A 2000 Calorie Keto Diet Healthy?

All the benefits of taking a low-carb diet plan as shown above will be experienced with the 2000 calorie food plan. It is important to remember about the side effects that come with such diets. But before you go jumping into this meal plan, you should consult a dietitian  so that you can know if this diet plan works for you. 

Sample Week Keto Diet 2000 Calorie

Now that you have seen the advantages of a low-carb diet, you must be interested in this food plan. Making a food plan can be a hard thing but that should not worry you (11, 3). The Betterme team has created an example of 2000 calorie keto diet that you can follow: 

MONDAY

Breakfast

  • 1 serving of Bacon, Egg & Cheese Breakfast Casserole

Fat: 38g, Protein: 43g, Carbs: 2g Total Calories: 437

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Lunch

  • 1 of serving Mushroom Bacon Skillet
  • 2 cups romaine topped with ½ serving Creamy Lemon Keto Vinaigrette and 1 tablespoon chia seeds

Fat: 23.5g, Protein: 17g, Carbs: 11g, Total Calories: 400

Snack

  • 1 Citrus Keto Green Smoothie
  • Fat: 20g, Protein: 3g, Carbs: 3g, Total Calories: 207

Dinner

  • 1 of serving Cheesy Broccoli Meatzza

Fat: 24g, Protein: 32g, Carbs: 7g, Total Calories: 375

Dessert

1 of serving Chocolate Mint Keto Ice Cream

Fat: 15g, Protein: 2g, Carbs: 2g, Total Calories: 155

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TUESDAY

Breakfast

  • Savory Chicken Sausage Egg Muffin and 1 medium Avocado and 3 Strawberries

Fat: 30g, Protein: 13g, Carbs: 20.5g, Total Calories: 389

Snack

  • Iced Bulletproof Coffee

Fat: 12g, Protein: 0g, Carbs: 1g, Total Calories: 128

Lunch

  • Keto Cobb Bowl

Fat: 49g, Protein: 21g, Carbs: 7g, Total Calories: 557

Snack 

  • Lemon Bar Fat Bombs

Fat: 32g, Protein: 4g, Carbs: 10g, Total Calories: 338

Dinner 

  • Keto Shrimp Scampi and 2 tablespoons of Grated Parmesan

Fat: 1.8g, Protein: 54g, Carbs: 2g, Total Calories: 420

Dessert

  • 2 Low-Carb Fudge Pops

Fat: 20g, Protein: 3g, Carbs: 3g, Total Calories: 207

2000 calorie keto diet meal plan
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WEDNESDAY

Breakfast

  • Avocado Breakfast Bowl

Fat: 40g, Protein: 25g, Carbs: 3g, Total Calories: 500

Snack

  • Macadamia Nut Fat Bombs

Fat: 34g, Protein: 2g, Carbs: 2g, Total Calories: 198

Lunch

  • 2 servings of Barbeque Chicken

Fat: 19g, Protein: 55g, Carbs: 72g, Total Calories: 689

Dinner 

  • Caprese Chicken and Zucchini Spears

Fat: 23g, Protein: 71g, Carbs: 25g, Total Calories: 596

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THURSDAY

Breakfast

  • 1 serving of Gordon Ramsey’s Scrambled Egg

Fat: 40.1g, Protein: 19.3g, Carbs: 1.4g, Total Calories: 444.9

Snack

  • 2 servings of Tuna Avocado Salad

Fat: 12g, Protein: 30.3g, Carbs: 7.9g, Total Calories: 248g

Lunch

  • 2 servings of Turkey Lettuce Roll Ups and Avocado 

Fat: 32.1g, Protein: 22.3g, Carbs: 22.4g, Total Calories: 440

Snack 

  • 4 cups of Strawberry Flavoured Water and 2 servings of Cheese Slices

Fat: 19.3g, Protein: 13.9g, Carbs: 4.3g, Total Calories: 245

Dinner 

  • 1 serving of Paleo Chinese Egg Foo Young and Baked Spinach Chips

Fat: 36.8g, Protein: 34.2g, Carbs: 19.4g, Total Calories: 534

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FRIDAY

Breakfast

  • Cheese Egg White Omelette

Fat: 35g, Protein: 60g, Carbs: 5g, Total Calories: 590

Lunch

  • 2 servings of Barbeque Chicken

Fat: 19g, Protein: 55g, Carbs: 72g, Total Calories: 689

Dinner 

  • Easy Garlic Chicken, Zucchetti and Artichokes

Fat: 36g, Protein: 41g, Carbs: 44g, Total Calories: 624

what does a 2000 calorie a day keto diet look like
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Foods To Eat in a 2000 Calorie Keto Diet Plan

When you are doing a 2000 calorie keto diet weight loss plan, you should incorporate the following foods into your meal plan (2):

  • Sea food
  • Low-carb vegetables like asparagus and broccoli 
  • Cheese (9)
  • Avocados (9)
  • Meat and poultry
  • Eggs
  • Coconut oil
  • Plain greek yoghurt and cottage cheese
  • Olive oil
  • Nuts and seeds
  • Berries 
  • Butter and Cream
  • Olives

It goes without saying that you should avoid processed food, soft drinks and fast foods.

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The Bottom Line

The 2000 calorie keto diet is an efficient  diet to follow. This is due to the fact that 2000 calories are enough to sustain you throughout the day. You should, however, consult a dietitian  before you start this meal plan. They will advise you on whether or not this meal plan is suitable for you as there are many things to consider before you go jumping into it. If carefully followed, the 2000 calorie ketogenic diet will help you lose weight in ways discussed above.

If you are interested in healthy meal plans, you may be curious about other methods of supporting your body health. Supplement a proper meal plan with some exercise and take up this 20 Min Full Body Workout at Home.

DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any medical conditions. Any action you take upon the information presented in this

SOURCES:

  1. 10 Science-Backed Reasons to Eat More Protein (2019, healthline.com)
  2. 16 Foods to Eat on a Ketogenic Diet (2017, healthline.com)
  3. 2000 Calories Atkins-Keto Diet Plan (n.d., eatthismuch.com)
  4. A Ketogenic Diet to Lose Weight and Fight Disease (2017, healthline.com)
  5. A low-carbohydrate diet is more effective in reducing body weight than healthy eating in both diabetic and non-diabetic subjects (2007, pubmed.ncbi.nlm.nih.gov)
  6. A low-carbohydrate, ketogenic diet to treat type 2 diabetes (2005, pubmed.ncbi.nlm.nih.gov)
  7. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women (2003, pubmed.ncbi.nlm.nih.gov)
  8. Effect of a Low-Carbohydrate Diet on Appetite, Blood Glucose Levels, and Insulin Resistance in Obese Patients with Type 2 Diabetes (2005, acpjournals.org)
  9. Ketogenic Diet: Your Complete Meal Plan and Supplement Guide (2019, bodybuilding.com)
  10. Ketogenic Meal Plans: Lose Fat, Preserve Muscle (n.d., muscleandstrength.com)
  11. The Easiest 7-Day Keto Meal Plan Under 1,900 Daily Calories (2019, perfectketo.com)
  12. The Ketogenic Diet: A Detailed Beginner’s Guide to Keto (2018, healthline.com)
  13. What 2,000 Calories Looks Like in a Day (Keto Edition) (2019, blog.myfitnesspal.com)
  14. What’s a Ketogenic Diet? (n.d., webmd.com)
Ben William

Ben William

Ben is an experienced writer who is no stranger to fitness. His career goal is not only to educate people on proper exercising but also help them recognize the profound importance of healthy nutrition. As a writer, his top priority is to foster awareness about healthy lifestyle and encourage more people to transform their bodies and kick their deep-rooted habits. Ben strongly believes that anyone can achieve their fitness goals, as long as they work hard, stay on track and keep a positive mindset.

Soraya Ziou

Soraya Ziou

Hi everyone! I am a Canadian Registered Dietitian (RD) who graduated from the University of Ottawa, Canada. I worked at the Montreal Pediatric University Hospital and the Ottawa Heart Institute before joining the International Clinic of Ho Chi Minh City in Vietnam. With a strong interest in community nutrition, I worked in Haiti and in Syrian refugee camps affected by the scourge of malnutrition. I am passionate about food and its science!

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