Month: January 2024

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.