What is Ketosis?
The word ketogenic (short form keto) is derived from the word “ketosis.” Ketosis is a state in which the body breaks down fat molecules and uses it as ketones to provide energy.
This state, however, is as a result of low carb intake and higher fat intake. During Ketosis, the body uses all the carbs it can get for energy and later goes to the stored fat in the body.
The body is programmed in such a way that it burns a lot of fat during ketosis. This main reason makes it an easy pick for people who are trying to lose weight fast and conveniently.
Given the above explanation, a ketogenic diet contains low carbs and high-fat foods. This is because a low carb diet nourishes the body using whole foods, and it keeps the body using fat for energy.
Foods To Eat And Foods To Avoid On A Ketogenic Diet
- Fish- catfish, tuna, haddock, salmon, and trout.
- Nuts and seeds- walnuts, almonds, pumpkin, sesame, sunflower.
- Fruits- avocado, strawberries, blueberries and raspberries.
- Meat- goat, lamb, veal, chicken, pork, beef.
- Vegetables- asparagus, broccoli, cucumbers, Brussels sprouts, and many more.
- Fats and Oils- flaxseed oil, sesame oil, almond oil, peanut butter, olive oil.
- Dairy products- sour cream, heavy cream, Greek yogurt, cheese.
- Processed foods
- Grains- oats, wheat, corn, bread, pasta, barley, rye.
- Artificial sweeteners- saccharin, sucralose, acesulfame, splanda.
- Low-fat products- drinks, diet soda, gluten, Atkins products.
Who Should Not Be On a Keto Diet?
For most people, a low carb keto diet seems to be very safe. However, if you fall in the following three categories, you may need to consult your doctor:
- Diabetes patients
- High blood pressure patients
- Nursing mothers
7-Day Keto Diet Meal Plan for Beginners To Lose Weight Fast
Breakfast: Omelet cooked in a tablespoon of coconut oil
- 3 eggs
- A handful of spinach
- 2 pieces of bacon
- 1/2 a cup of shredded cheese
Lunch: Mexican Cheeseburger
- 2 tablespoons of Guacamole
- 80/20 beef ratio
- sliced onion
- 2 tablespoons of salsa
- 1 slice of cheese
- Flaxseed crust
- 2 sausage- crumbled
- 1/2 cup of marinara sauce
- A cup of shredded cheese
- 2 slices of bacon- crumbled
- 1 tablespoon of ranch dressing
Breakfast: Bacon and eggs
Lunch: Spinach Salad
Dinner: Cheese-stuffed Bunless Burgers
Breakfast: Dark Chocolate Coconut Chia Pudding
- 1/4 cup of chia seeds
- 2 tablespoons of coconut milk
- 1/2 teaspoon of vanilla extract
- 2 tablespoons of dark cocoa powder- unsweetened
- 2 packs of stevia
Lunch: Bacon Lettuce Tomato Wraps
- 3 large Romaine leaves
- 2 oz of shredded cheese
- 3 large grilled chicken
- 6 slices of bacon
- 3 teaspoons of mayonnaise
- 6 slices of tomatoes
Dinner: Chipotle Steak Bowl
- 1/2 cup of Guacamole
- 16 oz steak
- A cup of sour cream
- 8 oz of Pepper Jack Cheese
- A handful of chopped cilantro
- Hot sauce
Breakfast: 4 Ingredients Keto Pancakes
- 8 oz cottage cheese
- 1 tablespoon of Psyllium Husk Powder
- 2 oz butter
- 4 eggs
Lunch: Tuna Salad Lettuce
- A can of Tuna (drained)
- 1 teaspoon of lemon juice
- 2 tablespoons of Mayonnaise
- 4 Romaine Lettuce leaves
- 2 hard-boiled eggs
- 1/2 onion- diced
- Salt and pepper to taste
Dinner: Pork Chop With Vegetable
- 1 cup of green veggie- roasted in one teaspoon of salt and butter
- 1 medium pork chop- seasoned and roasted in one tablespoon of butter
Breakfast: Dark Chocolate Coconut Chia Pudding
Lunch: Marinated Steak Over Greens
- 1/2 teaspoon of salt
- 1/4 cup of Tamari
- One teaspoon of Garlic
- 2 cups of salad greens
- 1 tablespoon of chili paste
- 1 tablespoon of lemon juice
- A tablespoon of olive oil
- 1/2 bell pepper
- Cherry tomatoes
Dinner: Bacon Wrapped Meatloaf
Breakfast: Egg and Avocado
- 1/4 cup of shredded cheese
- A handful of chives
- 2 slices of Canadian bacon
- 1/2 avocado
- 2 eggs
- 1 tablespoon of butter
Lunch: Turkey and Cheese Roll-Ups
- 2 tablespoon of mayonnaise
- 1 teaspoon of hot sauce
- 4 sliced Deli turkey
- 3 slices of Jack cheese
- 1/2 avocado- sliced
Dinner: Broiled Salmon
- 1 cup of steamed broccoli
- 1 medium fillet- broiled in a tablespoon of butter
- A teaspoon of salt
- Cayenne pepper, salt, and garlic to taste.
- 1 teaspoon of olive oil- drizzled over it.
Breakfast: Avocado-Baked Eggs
Lunch: Chicken And Hummus Lettuce Wraps
Dinner: Philly Cheesesteak Casserole
Other Benefits Of Keto Diet
Asides weight loss, being on a keto diet plan which makes you consume low carb foods have the following health benefits.
1. Reduces Blood Pressure
High blood pressure is a gateway to many other diseases. Of which stroke, kidney failure, and heart disease are a part.
Low carb diets plan like the keto diet meal plan help to lower blood pressure, and this can make you healthy and live longer.
2. Reduces Hunger And Keep Craving At Bay
The worst thing that can happen to anybody on a diet is excessive hunger. It makes people drop off along the line because they feel frustrated and miserable.
The keto diet meal plan is a sure way to curb hunger. This is because keto meals reduce your appetite, and by doing so, you eat fewer calories.
3. Increases HDL Cholesterol Levels
This concept of HDL and LDL cholesterols can be a bit confusing. At that, many people tend to fret at the mention of the word cholesterol.
Cholesterol is of two types (as mentioned above): High-Density Lipoprotein and Low-Density Lipoprotein.
Lipoproteins consist of fats and proteins, and through lipoproteins, cholesterol moves through the body.
The HDL is commonly known as the good cholesterol because it aids the movement of cholesterol to the liver such that the body reuses it or gets rid of it.
The LDL, on the other hand, is the bad cholesterol in that it transports cholesterols to the arteries.
When cholesterol gets stuck un the arteries for long, it can increase the chances of having blood clots in the arteries.
And this blood clot can cause a person to have a heart attack or even a stroke if an artery in the heart or brain gets blocked by the clot.
With the HDL in the body, cholesterol is unlikely to find its way to the arteries, and this is why it is best to boost it.
You can boost the levels of the high-density lipoprotein in the body with the keto diet meal plan.
4. Reduces Acne
Acne is a common skin problem for almost everybody. Although there are different causes of acne, one of which is the diet, and another is blood sugar.
Regular consumption of processed and refined carbohydrates have a way of affecting the gut.
It alters the normal concentration of gut bacteria, which can cause a dramatic spike in blood sugar. All of which can harm the skin health.
Therefore, a reduction in carb intake using the keto diet meal plan provides the body can help reduce acne.
5. Lowers Triglyceride Levels
These triglycerides are fat molecules that are the constituting risk factor for chronic heart disease. It is best to know that foods high in carbohydrates trigger an increase in triglycerides.
On the other hand, this keto diet since it contains low carbs helps to reduce triglycerides.
In addition to all of that, people that consume low-fat diets often have increase triglycerides as opposed to those that consume high-fat diets.
One sure way to increase one’s lifespan is to reduce oxidative stress. And to reduce oxidative stress, you have to reduce your insulin levels.
A keto diet helps to reduce insulin levels which will allow for the formation of ketones to be used as fuel for the body.
This aspect of the benefit of the keto diet is a new one, and there are a lot of discussions about it. You can read more about it here.
7. Treats Irritable Bowel Syndrome (IBS)
Although many people with irritable bowel syndrome run away from keto diets, it is helpful to them. People with this irritable bowel syndrome avoid keto diet because it contains high fat and low carbs.
At first, increased fat intake can heighten diarrhea, but when consumed over time, its effect will help soothe the discomforts associated with this syndrome.
A keto diet plan for people with irritable bowel syndrome also helps to improve abdominal pain and stool habits.
It provides adequate relief and improves the quality of life for people suffering from this syndrome.
8. Reduces Blood Sugar And Insulin Levels
The end product of carbohydrates in the digestive tract is glucose. And when glucose is too much in the body, it enters the bloodstream, and this can cause an increase in blood sugar levels.
Excess blood sugar is extremely harmful to the body, and because of this, the body responds with a hormone called insulin.
This insulin then tells the cells to bring glucose to either start burning or keeping it.
Cutting down on carbohydrates will help remove the need for insulin, and when this is done, both the insulin levels and blood sugars drop drastically.
Note: Consult your doctor before placing yourself on a keto diet meal plan if you are on blood sugar lowering medication. This is to be done to avoid a case of hypoglycemia.
9. More Energy
To maintain the body’s energy levels, you need to fuel the body constantly. And this is because of the body stores only glycogen.
Since the body converts the stored body fat into energy during keto, the body has more than enough fat to feed on, and this means that the body will always be energized.
The keto diet has unique effects on the body, and some of the benefits are mentioned above. These benefits are peculiar to the keto diet in that its benefits are more than any other diet can provide.
This diet consists of low carbohydrate that helps to produce ketones. And this reduces insulin levels, soothes inflammation, burns fat, and boosts cellular clean-up.
Here you have the keto diet meal plan, and all you need to know about the ketogenic diet.