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From celebrities to ordinary people, including me, thousands of people have lost weight with the popular ketogenic diet plan. The reason it’s so popular is because it’s so versatile, there are thousands of recipes you can make, you can have dessert and bacon, it’s easy and the best thing you can do is lose weight fast and you don’t have to. starve to death. However, it’s not for everyone, and it’s important to know what foods to eat and how to add more fat to your diet before you start. Note that the ketogenic diet plan is not as high in protein as the paleo diet and focuses on fat. Be sure to talk to your doctor first to make sure the keto diet is right for you. If you want to try keto, here is a 7-day sample meal plan with keto foods.

Ketogenic Diet Basics
Diet should be high in fat, high in protein and low in carbohydrates. It usually makes up 75%, 20% and 5% of daily calories.

As always, carbohydrates in food are converted into sugar and transported to the body and are especially important for supporting the brain. However, if there is a small amount of carbohydrates in the food, the liver converts the fats into fatty acids and ketone bodies. Ketone bodies enter the brain and convert glucose into energy.

Ketosis is a condition characterized by increased levels of ketones in the blood. Simply put, ketosis is when your body stops using glucose for energy and uses fat to break down ketones.

Plan your menu and snacks at least a week in advance so you don’t choose foods high in carbohydrates.

What not to eat (or drink) while on keto

Foods and drinks to avoid when on keto include lots of fruit (although some are keto friendly), grapes, dried fruits (high in sugar), whole fruit cereals, cold cuts. . , chicken pieces, milk, ice cream, some wine and desserts. (keto friendly desserts are fine).

A 7-Day Sample Menu for the Keto Meal Plan
Day 1
Breakfast: Scrambled eggs in grass fed butter on a bed of lettuce topped with avocado

Snack: Sunflower seeds

Lunch: Spinach salad with grilled salmon

Snack: Celery and pepper strips dipped in guacamole

Dinner: Pork chop (or choice of lean meat) with cauliflower mash with grass fed butter and red cabbage slaw (no sugar).

Day 2
Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs

Mind you- you don’t have to purchase Bulletproof coffee you can make your own. Here’s the recipe. This coffee keeps me super charged for hours! I literally have to remind myself to eat though!

Snack: Macadamia nuts (handful)

Lunch: Tuna salad stuffed in tomatoes (whole fat mayo)

Snack: Roast beef and sliced cheese roll-ups (whole fat cheese)

Dinner: Meatballs on zucchini noodles, topped with cream sauce

Day 3
Breakfast: Cheese and veggie omelet topped with salsa

Snack: Plain, full-fat Greek yogurt topped with crushed pecans

Lunch: Sashimi – raw fish (no rice) with miso soup

Snack: Smoothie made with almond milk, greens, almond butter, and protein powder

Dinner: Roasted chicken with asparagus and sautéed mushrooms

Day 4
Breakfast: Smoothie made with almond milk, greens, almond butter, and protein powder

Snack: Two hard-boiled eggs

Lunch: Broiled chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

Snack: Sliced cheese and bell pepper slices

Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5
Breakfast: Fried eggs with bacon and a side of greens

Snack: A handful of walnuts with a quarter cup of berries

Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

Snack: Celery sticks dipped in almond butter

Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 6
Breakfast: Baked eggs in avocado cups

Snack: Kale chips

Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)

Snack: Meat-based bar (turkey or pork)

Dinner: Grilled beef kabobs with peppers and sautéed broccolini

Day 7
Breakfast: Eggs scrambled with veggies, topped with salsa

Snack: Dried seaweed strips and cheese

Lunch: Sardine salad made with mayo in half an avocado

Snack: Turkey jerky (look for no added sugars)

Dinner: Broiled trout with butter, sautéed bok choy

The ketogenic diet plan is important for products that are free of “good” fats and carbohydrates, with wheat, sugar, fruit, and starchy foods (like potatoes) often making up the majority of your meals and snacks if they are not available.

This diet plan focuses on eating more fat and protein – 75% – 80% to be exact!

The idea here is that when you eat mostly fat and low or no carbs, your body enters a state of “ketosis” where its metabolism changes and burns fat as energy, so you save less fat.

This is what we need; less fat! Right? Well… yes, to some extent. Ketosis can affect your athletic performance, and you should prepare for it in advance.

Please let me explain.

When we limit carbohydrates and sugar, we limit the muscles’ ability to take up glucose. We all know that sugar is the fuel our body prefers to use during high-intensity exercise (anything longer than 10 seconds).

Our bodies have a hard time functioning without the quick energy that comes from sugar and starch. Lifting weights for more than 5 repetitions, activities that frequently require rapid glucose such as long sprints or swimming, high-intensity sports with minimal rest such as football or basketball, and long-term use.

So what do you do when you’re in ketosis? Don’t worry, here are 3 tips to help you improve your fitness while following a ketogenic diet plan.

1) Efforts to enable the body to burn fat. Harmony is important!

2) Pay attention to the food you eat and make sure you eat enough. The ketogenic diet plan has appetite suppressant properties, so you won’t “feel” hungry when your body needs nutrients. Think all foods and rainbows. The more you eat, including foods of different colors, the more you will meet your body’s daily vitamin and mineral needs. Remember, each color in food indicates a different diet.

3) Choose fatty foods like grass-fed meats, fish, avocados, coconut oil and fruits. The fiber added to whole avocados and coconut will help reduce constipation, which is a very dangerous side effect of the keto diet plan. Plus, if you’re feeling a little hungry and need something to soothe you, a spoonful of coconut oil will do the trick! If this seems a bit much, try adding it to a smoothie, keto bread, or keto protein bars.

Finally, listen to your body. Building new habits in any way, shape, or form affects your body. Patience and knowledge are very important. You won’t get the best results if you rush the diet and lose weight in the first week. Doing your research by listening to your body’s reactions will lead you to the best results.

Take your time and remember that you are not competing with anyone. Whether you want to lose weight, manage diabetes, or just feel good about yourself, it’s all about health and wellness, and all meal planning and lifestyle changes should be viewed through that lens.

What is ketosis?
“Ketosis” is a condition in which the body depends on “ketone bodies” rather than sugar for energy. This sounds difficult but it is very easy to do. That’s why it’s important to you. Your body has two sources of energy: fat and sugar (also called glucose).

The ketogenic diet plan (also known as ketosis or ketosis) is designed to help your body burn more fat than glucose for energy.

When your body breaks down fat, your liver produces ketones (or ketone bodies). High levels of ketones in your blood can cause you to enter a metabolic state called ketosis.

How exactly do ketones work?
The basis of the ketogenic diet plan is very simple:

Eat less carbohydrates or sugar
Eat more good fats.
Consume the right amount of protein.
In other words, you only eat “low glycemic index” foods. Low glycemic foods are foods that do not cause your blood sugar to rise too much. When you eat this way, your body begins to rely on fat instead of sugar for energy. When this happens, you experience a “metabolic shift,” which is a complicated way of saying that your body regains its ability to get energy from different sources.

As a result, you feel more energetic, mentally clearer and lose weight.

7 Proven (But Controversial) Benefits of the Keto Diet
There are many studies on the keto diet. Some of the most exciting research is related to cancer and neurological diseases, but most people using the ketogenic diet plan to tackle more serious problems (weight loss, diabetes, etc.).

Here is a short list of the benefits of the ketogenic diet plan:

Reduced hunger. Most diet plans rely on counting calories, limiting portion sizes, or controlling energy. But all this can be difficult. Because the ketogenic diet changes how your body responds to itself, you’ll often end up feeling hungry and eating less.
Lost. It’s not a one-size-fits-all solution, but overall weight loss can be faster and easier with a ketogenic diet plan. This is especially true because the keto diet helps reduce hunger. But you need to be prepared because for most people, the biggest failure is not following the meal plan.
Healthy blood sugar. The results should be clear. If you have high blood sugar or are diabetic, removing excess sugar from your diet is a good, quick way to lower your blood sugar levels.
Reduces the risk of high cholesterol and triglycerides. Many doctors are beginning to think that high-fat diets may increase cholesterol and triglycerides. However, the opposite is true. Although most people see a decrease in LDL and triglycerides when following a ketogenic diet plan, some people see a difference.
Heart diseases. The ketogenic diet plan was originally developed to treat epilepsy and mental illness. But in addition to epilepsy, some doctors and scientists have used keto diet plans to effectively treat other brain diseases, especially Alzheimer’s disease.
Certain types of cancer. Many researchers are currently investigating the use of the keto diet plan as a “complete” cancer treatment. In some types of cancer, especially brain cancer, the ketogenic diet plan has been shown to be beneficial when used in conjunction with other treatments. Section
has other benefits. The science is inconclusive, but many studies have shown other benefits of the ketogenic diet, including treating acne, polycystic ovaries, respiratory issues, and more.

When you start a diet, it’s best to seek the advice of a doctor or a certified personal trainer with knowledge of nutrition.

It’s also never a bad idea to consult your doctor first to learn everything you need to know about your body. If you are taking medication, you should consult your doctor if there are any side effects of the ketogenic diet.

Finally, in my experience, the ketogenic diet may be a little more expensive than the normal diet. Make sure your budget allows this. There’s no point in “spending too much”; Look for alternatives online, but start the ketogenic diet when you’re mentally and financially ready.

As a keto beginner, I know that meal planning ahead of time has helped me on my journey.

Here I explain step by step how I prepare my keto breakfast, lunch and dinner. If it worked for me, as a complete keto newbie, I think it will work for anyone who wants to try this way of eating.

Breakfast

• Keto Coffee: I replaced my usual homemade almond and coconut milk with coffee, which I put in a spoon with a tablespoon of grass-fed butter and coconut oil until it reached a frothy and creamy consistency.
• Cheese and Vegetable Frittata: I will be dividing this frittata into 10 pieces for breakfast throughout the week.

Lunch

• Mixed snacks: tuna salad, smoked salmon sauce, buffalo chicken nuggets, quick egg, Babibel cheese, sliced ​​cheddar cheese, gherkins, broccoli slices, spinach, hazelnuts.

Dinner

• Perfect salmon baked with olive oil and herbs, served with zucchini sautéed in grass-fed butter or zucchini shaped into a spiral and flavored with herbs and olive oil. I cut the salmon recipe by 1 1/2 to make sure I had enough for dinner and lunch.
• Buffalo chicken with roasted broccoli. I like lean chicken, chicken thighs instead of chicken, so I use that for chicken bites.
• Tuna melts in blueberry keto bread in 90 seconds.

Breakfast

For my keto breakfast coffee, I brew a cup of coffee every evening and put the butter bowl, coconut jar, and spoon next to the coffee maker and razor so I don’t have to go out into the woods every morning. Using a coffee grinder to prepare this coffee creates a beautiful, creamy cup suitable for additional dishes. Every morning we heat a piece of cheese and veggie frittata in the microwave (it only takes 30 seconds).

Lunch

Lunch is a simple mixture of cheese, vegetables, nuts, boiled eggs, seafood or chicken. There’s enough variety in the mix to keep you entertained all week.

Dinner

I will grill a large batch of salmon for dinner on Monday and save the leftovers with smoked salmon sauce for dinner on Wednesday. My husband loves hot fish and chicken thighs, so putting chicken on Tuesday was a no-brainer (and a great way to keep it on board without bread). I’ll serve zucchini sautéed in grass-fed butter or spiralized with salmon, and we’ll have grilled broccoli on chicken night. Friday dinner was melted tuna on keto bread with the first fruit of the week: 1/4 cup blueberries.

If you want to learn about keto, I hope this program will give you the motivation and tools to succeed. I’d love to hear about the keto diet you rely on and how you eat to stay on track.

If you’ve been trained most of your life to think of fat as “bad,” it may take some time to begin a ketogenic diet plan that focuses on healthy fats. After all, that’s what you’re told to “burn” during work. Does eating more mean you need to exercise? Or you may have heard that diet plans are directly related to living in the obesity zone. Is this necessary?

I called my doctor to give direct information. Not only has he been working on the ketogenic diet plan for over a decade (long before it became popular), but he also has all the scientific research on the new diet. It still took him alone to figure out how ketosis affects exercise. Are you ready to learn what to say?
What Your Body Relies on for Energy
“If you have a ‘normal meal plan,’ 70-80% of the energy your body uses will come from the sugar found in carbohydrates,” said the Doctor. “This means fat accounts for only 20 percent of the calories you burn.” He explains that because your energy levels change, how you feel during certain types of exercise will also change.

My doctor said, “If someone is used to high-intensity exercise, more used to yoga, the transition will be harder.” Therefore, like the oatmeal you eat for breakfast, when you participate in short-term intense exercises such as a spin class or sprinting, your body gets used to burning sugar first. Now that you’re on the low-carb ketogenic diet plan, you don’t have sugar stores for energy and you’ll feel more tired than usual.

However, during activities such as barre, pilates or jogging (where the heart rate is not high), your body needs fat for energy. This makes sense: Fat stays in the body longer than carbohydrates, so the body can rely on it for longer, more intense workouts.

“You can burn fat by exercising more, but it takes time to do that,” my doctor said, adding that it’s hard to avoid sugar once muscles start using fat. Here’s the formula: “If you exercise at a rate of 4 or lower on a scale of 1 to 10, your body will burn fat. But if you exercise regularly at a rate of 5-7 or higher, then you will get some exercise.” This is where most people need sugar to get comfortable in ketosis

“Fat burning zone”
Does this mean you have to stop changing days every week to get a promotion, right?) According to my doctor, not exactly, but most of you, at least You won’t have the energy you use when you eat carbs for a few weeks or even months. “It’s a complex biochemical process because we don’t know exactly how muscles are used to change,” he said.

At the same time, exercise that keeps you in your fat-burning zone (i.e., exercise with a heart rate between 60 and 75) will increase your body’s use of the nutrients you consume as fuel. Cardio enthusiasts can still understand this; it didn’t just involve going out for 45 minutes. (Some fitness classes, such as OrangeTheory, are known to follow this model.) Other exercises to focus on: running, floor classes, and strength training.

As with all exercise and diet, my doctor says the most important thing is to pay attention to what you’re doing. Your body will tell you a lot about what works and what doesn’t; You just need to listen.

Learn the science behind ketosis and how the keto diet plan works!

One of the latest trends gaining popularity among health enthusiasts is the ketogenic diet plan. Even celebrities like Kourtney Kardashian and Halle Berry, Vanessa Hudgens, Megan Fox, and Adriana Lima are fans of this product. They rave about the fat diet plan that seems too good to be true.

So what are ketones?

“Keto” (short for Ketogenic) is a low-carb diet that puts the body in a state of ketosis. Ketosis burns fat instead of carbohydrates for energy. Protein is also included in the diet plan as long as you don’t go crazy. Since our body uses mostly carbohydrates as its primary source of energy, ketosis helps you lose weight and improve your eating habits by changing your metabolic state to burn fat more efficiently.

When people think of fatty foods they usually think of fatty foods and they are bad for you. The ketogenic diet plan does not mean that you can eat fast food three meals a day, but you should definitely include healthy foods in your diet.

Foods like avocados, eggs, nuts, cheese, nuts and lean meats are the best foods to include in your meals without feeling guilty about eating too much fat. Since fats contain more calories than other food groups, it is not easy to follow a low-fat diet, even if the ketogenic diet plan requires you to consume more fat.

What’s the best part of this diet plan? You can eat certain foods that you previously thought were bad for you (butter, fatty foods, and chocolate (like dark chocolate!)) and eat them when you’re in a position to tell you more. You should still be able to lose weight to finish. It’s just the process of training your body’s metabolism to use fuel for energy.

Have you been on the ketogenic diet plan or living a low-carb lifestyle for a while and are finding it easier than you thought? Keto fever is long gone and all the fat you can eat is delicious! Increasing body fat to 75% or higher is not difficult. Sometimes it’s a good idea to check the quality of the macronutrients you eat. That’s why it’s helpful to learn more about the best foods to eat on the keto diet.

1: Eggs in the Keto Meal Plan
From a keto meal perspective, we can say that eggs have the best macronutrient ratio. So more than 60% of calories come from fat, about 35% from proteins, and about 2% from carbohydrates. But this example is just icing on the cake compared to the many health benefits of eating eggs. In addition to providing essential nutrition, eggs also contain many medicinal properties that have been shown to have therapeutic benefits.

2: Coconut in the Ketogenic Diet Plan
More than 95% of coconut oil is fat. Approximately 34% of scraped coconut is fat and coconut milk is approximately 24% fat. Approximately 92% of this fat is saturated fat. And as we all know, saturated fatty acids are associated with atherosclerosis, ischemic heart disease and cerebrovascular diseases. This is where negative thoughts arise.

However, the saturated fat in coconut oil is not the same as that found in animals. This is because more than half of the fat in coconut consists of medium-chain triglycerides (MCT). Unlike long-chain fatty acids, these fatty acids are well absorbed by the small intestine and do not undergo degradation processes. In this way, they can be used directly to produce energy in the body. Therefore, they can be used in sports drinks, intravenous fluids, and baby foods.

3: Avocado in Keto Diet Plan
We can say that avocado is the only fruit recommended for people who lead a carbohydrate-free and ketone-free lifestyle. This is because, unlike other fruits, avocados contain very little sugar; It is only 0.4 grams per fruit. Moreover, the total carbohydrate content of avocado is about 9%, the majority of which is fiber. Fat content is up to 15%. Most of the rest is water.

One of the many advantages of avocado is that it is farm food, meaning it does not require labor or cooking to taste good. Moreover, its nutritional value makes it a “super fruit”, especially when it comes to heart diseases.

4: Olive Oil in the Keto Meal Plan
The main products of olive oil that we can find in the market are “virgin olive oil” and “extra virgin olive oil”. The chemical composition of both is similar. If you want more olive oil, you probably don’t want to buy a product called “olive oil.” This product contains a very small amount (5-10%) of olive oil in addition to the original olive oil. Therefore, its micronutrient content is lower than olive oil. But the content is still higher than in seeds.

So, what are the health benefits of eating foods containing olive oil? Research shows that triglycerides decrease and HDL (“good”) cholesterol increases when a carbohydrate-rich diet is changed. It also lowers LDL (“bad”) cholesterol and improves glucose metabolism in diabetics.

The list of other health benefits is not short at all. Some of these effects are related to the high content of monounsaturated fatty acids (MUFA), but others are due to the micronutrient richness of the extra virgin oil. Overall, this intake is effective in improving blood lipid profile and supporting antioxidant and anti-inflammatory properties.

If olive oil were a food in itself, it would be the best food in the ketogenic diet plan!

5: Fish on the Ketogenic Diet Plan
Fish and fish oil are the best options when it comes to polyunsaturated fatty acids and trying to achieve a healthy omega-6/omega-3 ratio. Omega-3 PUFAs obtained from fish oils have more biological potency than those obtained from plants. Marine omega-3 fatty acids consist of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are not found in plant-derived omega-3 fatty acids such as flaxseed oil. Fish is not only fat but also the best source of protein and selenium.

Many studies have shown that omega-3 fatty acids have anti-inflammatory properties. This makes them useful in treating inflammatory and autoimmune diseases. When people eat fish or fish oil, EPA and DHA partially replace omega-6 fatty acids. Unfortunately, this doesn’t mean that people can offset the high amounts of omega-6 fatty acids in a Western-style diet by adding a fish or two to their lunch. But doing so will help you stay healthy.

Now that you know the best foods to eat on the keto diet, what’s in your keto diet for tomorrow? For breakfast, I recommend an omelette with eggs and avocado in coconut oil, and for lunch, I recommend grilled wild salmon fillet marinated in extra virgin olive oil. Add some rosemary and greens. Enjoy your meal!