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A ketogenic diet focuses on foods rich in healthful fats, with adequate protein and little carbohydrates. For those trying to follow this diet, a keto meal delivery service may be a useful and convenient option.
This article reviews some of the top keto meal delivery services. It also offers a brief overview of the potential health benefits and risks of a ketogenic diet.
The ketogenic diet, also called the keto diet, is an eating plan that people may follow to maintain a moderate weight or reduce body fat. The principle of the plan is to limit carbohydrates so that the body uses fats for energy by entering a state known as ketosis.
A 2020 article suggests that the ideal macronutrient ratio for a keto diet is:
- 55–60% fat
- 30–35% protein
- 5–10% carbohydrates
Click here to learn more about a 1-week keto diet meal plan.
A meal delivery service provides customers with meal kit ingredients or ready-made meals.
Recipients simply prepare the food by following the instructions or heating ready-made meals in a microwave or oven. These services can be particularly convenient for people with a busy schedule or those with little experience in the kitchen.
Research suggests that the keto diet may help promote weight loss and improve lean muscle mass. Therefore, it may be a beneficial eating plan for people trying to maintain a moderate weight or reduce body fat.
Other scientists suggest this diet may also offer some protective benefits. A 2017 review notes they may reduce cholesterol levels, which may help reduce the risk of cardiovascular disease.
A 2019 review also indicates that the ketones the body produces during the keto diet may offer neuroprotective benefits. This suggests this plan may help prevent or manage conditions such as Alzheimer’s disease.
Another 2019 review notes that the keto diet may help reduce seizures in people with epilepsy.
Meanwhile, a 2020 study suggests that the diet may have beneficial effects on blood sugar levels and insulin resistance. However, scientists need to perform more research to understand this fully.
Research also notes that people now have less time to prepare healthful meals than in decades past. This reduced time may have contributed to a rise in obesity. A 2019 study suggests that meal delivery services can potentially provide people with convenient and nutritious options, which can help them follow a healthful diet.
Currently, researchers do not understand much about the potential long-term effects of keto diets. However, a 2019 article suggests that their potential risks and adverse effects may make them unsuitable for people in the long-term.
One common short-term side effect of the plan is a collection of symptoms that people call keto flu. According to research, these symptoms may include:
Some people may also experience so-called keto diarrhea or other gastrointestinal issues. A 2018 study notes that diarrhea and constipation are common side effects as the body adjusts to being in ketosis.
The Academy of Nutrition and Dietetics do not recommend the keto diet for people with:
- pancreatic disease
- liver conditions
- thyroid problems
- eating disorders or a history of eating disorders
- gallbladder disease or those who have had their gallbladder removed
Many meal delivery services offer keto cuisine options. Below, we look at some of the top options that people may consider trying.
Please note that the writer of this article has not tried these products. All information is purely research-based.
Fresh N’ Lean
Fresh n’ Lean are a meal delivery service catering for a variety of diet plans, including keto. The company say their keto meals contain healthy fats, sustainably sourced proteins, and balanced macronutrients.
Fresh n’ Lean meals are dietitian-approved and ready-made. The brand also state that customers can prepare meals in the microwave in as little as 3 minutes.
Fresh n’ Lean offer a variety of options for breakfast, lunch, and dinner. Prices range from roughly $75–226, depending on the number of meals that people order.
Diet-to-Go offer four different meal delivery plans, including their Keto-Carb30 eating plan. They say this diet plan restricts carbohydrates to roughly 30 net carbs per day and replaces them with healthful fats.
The brand also add that their meals include meat, cheese, and eggs and may help people lose weight quickly and effectively. However, they do not recommend adding fruit, bread, sugar, or other carbohydrates to the meal plan if a person’s goal is to lose weight.
Diet-to-Go work with a 5-week meal rotation, featuring a range of different meals available each week. Their 7-day plan can include breakfast, lunch, dinner, and sides for a week, costing roughly $204.
Green Chef is another meal delivery service catering for many different dietary preferences, including keto. The company have received certifications in their use of organic ingredients from CCOF and the Department of Agriculture.
The brand say that chefs design all of their meals to be healthful and easy to prepare in around 30 minutes. Customers can choose to have deliveries weekly, fortnightly, or once every 4 weeks.
Factor 75 are a meal delivery service that uses registered dietitians to design ready-made meals, which chefs then cook before shipping them to customers. The brand claim their meals are suitable for either lunches or dinners, while they also offer limited options for breakfast, snacks, and drinks.
The company also offer a variety of menus, including keto options. Customers can choose between 4–18 meals per week from the weekly menu options, with prices typically ranging around $11–15 per meal.
Trifecta are a meal delivery service that may be particularly suitable for athletes or people trying to lose weight. The brand say professional chefs prepare their meals using organic non-GMO ingredients that contain no additives.
People can select weekly, fortnightly, or monthly meals. The brand also have a mobile app to help people track workouts, nutrition, and progress. They also offer customers free access to nutrition coaches.
Trifecta also feature several sustainability initiatives. They use green packaging and sustainably-sourced ingredients, have a low carbon footprint, and donate leftovers to charity, minimizing food waste.
There are alternative diets to the keto diet that may offer similar benefits.
The paleo plan is a similar eating program that shares some similarities with the keto diet. However, instead of focusing on ketosis, this diet revolves around consuming foods that humans may have eaten during the Stone Age. The aim is to eliminate modern processed foods for improved health or weight loss.
Click here to learn more about paleo meal delivery kits.
Low carb plans
Rather than strictly following a keto diet, some people may instead consider low carb options. These diets are similar to keto but less restrictive around carbohydrate intake, and will likely feature a higher protein intake.
Click here to learn more about low carb meal delivery services.
If people prefer not to try a meal delivery service, but still wish to follow an eating plan similar to the keto diet, there are a few options for them to consider. This can include:
- Mediterranean diet: An eating plan that emphasizes fruits, vegetables, and whole grains, while typically including less dairy and meat than a Western diet.
- Dukan diet: An eating plan comprising only vegetables or protein. Nutritionist Pierre Dukan created the diet to mimic how hunter-gatherers may have eaten.
- Whole30 diet: A 30-day program that aims to remove grains, sugar, dairy, and legumes from the diet.
For those who find it hard to follow a keto diet, meal delivery services may offer useful and convenient options. They can help ensure meals are varied and nutritious and may make it easier for people to achieve their health or weight goals.
While the keto diet may be beneficial in the short-term, it may not be sustainable in the long-term. Those wishing to continue with a similar diet over the long-term can choose from several meal delivery services or other eating plans that they can try at home.