What is the ketogenic diet and how it differs from all other diets? There are so many different diets out there that it can feel like you're drowning in a sea of endless choices, but look no further because the ketogenic diet has pretty much everything you need. Among the proven health benefits of this diet or weight loss, mental focus, increased energy, controlled blood sugar, stabilized blood pressure.
What exactly is the ketogenic diet and how does it work? Well, the word keto comes from the name of small molecules that our bodies produced called ketones, they're basically an alternative fuel source that your body uses when glucose aka blood sugar is in short supply if you consume fewer calories, The things that break up into blood sugar quickly and moderate amounts of protein, which can be converted into blood sugar as well. Your body produces the necessary amount of ketones and starts running almost entirely on fat. Your insulin levels become really low while fat burning increases dramatically. To put it short, when you follow the ketogenic diet becomes easier for your system to get access to your fat stores and burn them off. As a result, you lose weight incredibly fast. But unlike a lot of crash diets out there, this one doesn't hurt your system. It'll still work like a charm, even through all these changes. And while this diet seems like a dream come true, not everyone can follow it. If you have diabetes, or high blood pressure and take medication for your condition and the ketogenic diet isn't for you. Women who are breastfeeding should also steer clear of this one. always talk to your doctor before you start a new diet because only a medical professional can tell if your body can handle such changes. If they give you the green light, they can also give you a few tips on how to make it safer and easier for your system to cope with the new menu.
The ketogenic diet is sort of an overarching term. There are actually a few versions you can choose from depending on your preferences. There's the standard ketogenic diet, a low carb, moderate protein and high fat diet consisting of approximately 75% fat 20% protein, and 5% carbs. cyclical ketogenic diet involves periods of higher carb refunds, for example, to higher carb days after five standard low carb ketogenic days. The targeted ketogenic diet allows you to add carbs around your workouts and higher protein keto diet, like the standard ketogenic diet, but with more protein, changing the menu to 60% fat 35% protein and 5% carbs. Keep in mind that the safest choices here are the standard and high protein ketogenic diets. So They've been studied more exclusively than the other two types. The cyclical and targeted diets are more suitable for bodybuilders or athletes. But enough with the theory, let's have a look at what you can and can eat while on a standard ketogenic diet. You should base the majority of your meals around these foods and ingredients. Meat, like red meat, steak, ham, sausage, bacon, chicken, or turkey, fatty fish, including salmon, trout and tuna, pastured or omega three pole eggs, grass fed butter and cream, unprocessed cheese, such as goat cheese, cream cheese, blue cheese, mozzarella, nuts and seeds like almonds, walnuts, pumpkin seeds for chia seeds, healthy oils, especially extra virgin olive oil, coconut oil and avocado oil. Low Carb vegetables, tomatoes, onions, peppers and most green leafy veggies will do healthy herbs and spices. As for the food you should avoid under any circumstances. They are sugary foods such as soda, smoothies, cake, ice cream, candy and anything of like fruits that includes whole fruit and fruit juice, grains or starches, including wheat based products, rice, pasta, or cereal, beans or legumes such as peas, kidney beans, lentils were chickpeas, root vegetables and tubers, for example, potatoes, sweet potatoes, carrots or parsnips, products labeled low fat or diet, unhealthy fat, the kind found in vegetable oils, mayonnaise and other products, alcohol, the perfect beverage choices for the ketogenic diet or water, coffee and tea. Just avoid sweetening those up with sugar. You can add a small amount of milk or cream to your coffee though, an occasional glass of wine won't hurt your diet either. Getting started with any new diet always seems like the most daunting task To make it a bit less confusing for you, here's a seven day ketogenic meal plan that you can follow or use as an example when creating your own.
DAY 1
breakfast, a sausage and spinach frittata and a cup of coffee with two tablespoons of heavy cream, lunch, half a cup of simple egg salad for romaine lettuce leaves and two slices of bacon dinner, six ounces of rotisserie chicken, three quarters cup of cauliflower Tang, two cups of chopped romaine lettuce and two tablespoons of sugar free Caesar salad dressing between meals snacks, half an avocado with light salt and pepper 24 raw almonds
DAY 2
breakfast again, a sausage in Spanish for Tata and a cup of coffee with heavy cream. If you want to change things up you can make an egg tomato basil and goat cheese omelet instead. lunch today cups of chopped romaine lettuce, two tablespoons of sugar free Caesar salad dressing, and one cup of chopped leftover chicken from yesterday's Dinner. Dinner. One Italian sausage like one cup of cooked broccoli, one tablespoon of butter and two tablespoons of grated Parmesan cheese. between meals snacks. Have another half an avocado with like salt and pepper and add five sticks of celery with two tablespoons of almond butter.
DAY 3
breakfast, two cream cheese cupcakes, two slices of bacon and a cup of coffee with two tablespoons and maybe cream lunch. One Italian sausage link three quarters cup of cauliflower bread. Or you can have a shrimp salad with olive oil and avocado for a change dinner. One and a half cup of chili spaghetti squash casserole, two cups of raw baby spinach and one tablespoon of sugar free ranch dressing between meals snacks, two sticks of string cheese and one cup of Bone broth
DAY 4
breakfast or back to a sausage in Spanish for Tata and a cup of coffee with heavy cream to drink. Sugar Free yogurt was peanut butter, cocoa powder and stevia is an alternative option as well. lunch, one and a half cups of chili spaghetti squash casserole or stir fry beef with vegetables cooked in coconut oil dinner, half a cup of antipasto salad for sun dried tomatoes and Federer meatballs, two cups of raw baby spinach, one tablespoon of sugar free Italian dressing between meals, snacks, half an avocado with light salt and pepper and one cup of bone broth.
Breakfast, two cream cheese pancakes, two slices of bacon and a cup of coffee heavy cream or ham and cheese omelet with vegetables, lunch, half a cup of anti pastor salad and four sun dried tomatoes and fed me balls. Chicken Salad with olive oil and feta cheese dinner, one cup of Cuban pot roast, two cups of chopped romaine lettuce, two tablespoons of sour cream, one tablespoon of chopped cilantro, and a quarter cup of shredded cheddar cheese between meals snacks, five sticks of celery with two tablespoons of almond butter and one cup of bone broth.
Breakfast, three scrambled or Fridays, one teaspoon of butter, two slices of bacon, and a cup of coffee with heavy cream, lunch, one cup of Cuban pot roast, two cups of chopped romaine salad, two tablespoons of sour cream, one tablespoon of chopped cilantro, and a quarter cup of shredded cheddar cheese. To change things up. You can have a burger with salsa, cheese and guacamole instead. Dinner, one and a half cups of chili spaghetti squash casserole, two cups of raw baby spinach and one tablespoon of sugar free ranch dressing for steak and eggs with a sign salad between meals, snacks 24 raw almonds or one cup of bone broth.
Breakfast, two cream cheese pancakes, two slices of bacon and a cup of coffee with heavy cream or fried eggs with bacon and mushrooms. lunch, half a cup of panty pasta salad with four sun dried tomatoes and fed me calls or a handful of nuts and celery sticks with guacamole and salsa dinner. One cup of Cuban pot roast, two cups of chopped romaine lettuce, two tablespoons of sour cream, one tablespoon of chopped cilantro, and one quarter cup of shredded cheddar cheese. If you want to go with something else, you can have pork chops with Parmesan cheese, broccoli and salad between meals, snacks, one cup of bone broth and two sticks of string cheese. And that's pretty much it. Yes, there are a lot of repeating dishes throughout this seven day plan. But don't worry, you can still incorporate your favorite meals. Just make sure that they are bide by the basic guidelines of the keto diet. Plus, the internet is full of awesome keto recipes. So have a look at what's out there.
Now, you might experience some unpleasant side effects as you begin the ketogenic diet. The biggest one is keto flu, the symptoms of which include poor energy and mental function, increased hunger, sleep issues, nausea, and digestive discomfort. In order to minimize your risk of having these problems. Try a regular low carb diet for the first few weeks before going full on keto. It'll give your body a chance to burn more fat while gradually preparing it for the ketogenic diet. Following a ketogenic diet that can also change your body's water and mineral balance. Just try to add extra salt or take mineral supplements. If you notice these changes can be sure to check in with your doctor from time to time.
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