The ketogenic diet is a low carb, high fat diet that turns your body into a fat burning machine. Read on to find out more about this diet!
The ketogenic diet is a low-carbohydrate and high-fat content meal plan, which has been shown in some studies to be effective for weight loss. The goal of the ketogenic diet is to get the body into a state of “ketosis,” meaning you’re using fats as fuel instead of carbs. On the ketogenic diet, 10–20% of calories come from carbohydrates, around 20–30% from protein, and 60–75% from fats.
1. How it works
The ketogenic diet works by forcing the body to burn fat for energy instead of carbohydrates. When you eat a lot of carbs, your body produces insulin which helps the carbs get broken down and stored as fat. When you restrict your carb intake, your body doesn’t produce as much insulin and instead starts burning stored fat for energy. This can lead to weight loss and other health benefits.
2. What to eat
There are a few things you need to know about what to eat on the ketogenic diet. First, you need to avoid foods high in carbohydrates such as bread, pasta, cereal, fruit, and sugar. Instead, focus on eating healthy fats such as avocado, olive oil, nuts, and seeds. Also, protein supplements like SpaceMilk can be helpful! Space Milk is a complete protein that’s neither plant nor animal based, and is changing the face of the nutrition industry and how people think about food.
3. What not to eat
On the ketogenic diet, you need to avoid certain foods that are high in carbs or even healthy fats. Foods like beans, legumes, dairy products (except butter), nuts, and whole grains should be avoided on the ketogenic diet.
4. Getting started
If you’re ready to give the ketogenic diet a try, then just follow this easy four step process: Cut out the foods from your diet that are high in carbohydrates such as bread, cereal, pasta, and sugar. Eat more protein from healthy sources like grass-fed beef, free range chicken, or wild-caught fish. Eat more healthy fats from sources like avocados, nuts, olive oil, coconut oil, and butter. Eat when you’re hungry and stop when you’re full.
5. Pros and Cons of the diet
The ketogenic diet has been shown to be an effective weight loss tool in some studies, but there are also some pros and cons to consider before starting this diet.
— The ketogenic diet is a very effective way to lose weight.
— It can help improve blood sugar control in people with diabetes.
— It may also help improve heart health and reduce the risk of diseases like cancer.
— The ketogenic diet can be difficult to follow, especially in the beginning.
— It can be expensive to follow the ketogenic diet, especially if you’re not cooking at home.
— There is some evidence that the ketogenic diet may not work.
Here is a sample meal plan for a traditional 3-meal day plus snack on a keto-diet:
-2 hard boiled eggs
-1/2 cup of cooked spinach
-1 tablespoon of olive oil
-4 ounces of grilled chicken breast
-1/2 cup of cooked broccoli
-1/4 cup of shredded cheddar cheese
-1/2 cup of raw almonds
-1/2 cup of raspberries
Paleo beef and broccoli stir fry: https://www.eatwell101.com/paleo-beef-and-broccoli-stir-fry-recipe/?utm_source=pinterest&utm
Tips for starting out on this diet
If you’re new to the ketogenic diet, here are a few tips to help you get started:
A. Start by gradually reducing the amount of carbohydrates in your diet.
B. Make sure you’re eating plenty of protein and healthy fats.
C. Drink plenty of water and avoid processed foods.
D. Get creative with your meals and try some recipes from websites or cookbooks.
E. Make sure you’re getting enough vitamins and minerals, especially magnesium, potassium, and sodium.
F. Monitor your progress and make changes as needed.
Common foods to eat while following a keto-diet
There are a few foods that are commonly eaten while following the ketogenic diet. These include:
-Free range chicken
-Nuts and seeds