This is going to be a detailed meal plan for the ketogenic diet. Included will be a list of benefits, how to get started, what to eat and a sample menu. I will also include a menu for one week. If you are still interested I will soon be setting up a monthly meal plan, with shopping guide, so please leave a comment letting me know you interest in this.
Let’s get started…
What is a ketogenic diet?
Ketogenic comes from the word “ketosis” which is a state in which your body breaks down fat molecules into ketones to provide energy. This state is achieved through very low carbohydrate intake and higher than normal fat intake. The “normal” state of the body’s metabolism is called “glycolysis”, where carbs are burnt for energy. The long and short is that when your body is in carb-burning mode, it will use all available carbs for energy before it touches stored fat. In ketosis, your body is primed to burn fat, and this is great news for anyone trying to get trim and slim.
By cutting carb intake significantly, we can drastically reduce insulin resistance, the precursor to type 2 diabetes. In addition, low carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster.
Let’s get Started..
Ketosis will take some time to get into – generally around two weeks of low carb eating is required for our bodies to start adaptine. During this time unfortunately you will experience some sluggishness, fatigue, headaches, and some gastrointestinal issues as your body adapts, this time period is often referred to as “keto flu.” Proper electrolyte intake will correct most of these issues, during which I recommend drinking such drinks as propel, or Smart Water. During the “diet” aspect of this ketogenic meal plan please don’t stress or worry about the caloric restrictions. Weight loss will come as your body begins to regulate your appetite as the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.
The meal plan is designed to provide you get three balanced, healthy meals a day that will include adequate fiber, satiation, and protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesn’t. Weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.
Significant loss of water during the first phases, of a Ketogenic diet are to be expected. This is because carbs are converted to glycogen in your body, which is stored in water within the muscles and liver. As you begin to deplete stored glycogen, your body will begin to flush this water out. This is a huge part of initial weight loss during the first few weeks of ketosis. While rapid fat loss can occur at first, a lot of water weight is dropped as well, but this is great encouragement as it often results in both weight loss and less bloating, allowing clothes to fit better. And who doesn’t like their clothes to fit better. At this stage I also experienced my stomach size to significantly decrease due to less bloating, and it really will make a difference in how you feel.
- Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
- Fish: Salmon, trout, catfish, sardines, tuna, haddock and many others.
- Fruits: Strawberries, blueberries, raspberries, avocado.
- Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers and many others.
- Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.
- Dairy Products: Cheese, Greek yogurt, sour cream, heavy creams
- Fats and Oils: Peanut Butter, flaxseed oil, butter, sesame oil, olive oil and almond oil.
Foods to Avoid
- Grains: Grains: Wheat, oats, corn, barley and rye.
- Includes breads and pastas.
- Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc
- Processed Foods: If it contains carrageenan, don’t eat it“
- Low-fat” products: Atkins products, drinks, gluten, diet soda, etc.
A Weekly Menu Suggestion..
This is just a sample of the many foods and meals you can prepare during the Keto diet. There are tons and tons of recipes available on the web, as well as I am creating a monthly meal plan, with shopping list, please check back for this.
Eating the Keto diet way Doesn’t Mean Flavorless “Diet” Food
Yay, finally a meal plan that is easy and lifestyle accommodating. The best part of low carb eating is that you can still have rich, savory foods – dieting isn’t really a part of the lifestyle. Your body regulates your hunger naturally, so keeping your carbs low is the main concern. Being able to do that while still enjoying roast, fish, and big, healthy salads is what makes low carb so easy to stick with, and keep the weight off for good.
Words to live by
I have read many comments to blog posts about the keto diet and how many people loose weight within the first 2 weeks and are very concerned with how they feel. Don’t forget you most likely will experience the “Keto flu” this is temporary, the feelings of fatigue, sluggishness can be controlled and helped with drinking plenty of water, water with electrolytes (propel), and maintaining the electrolytes in your body is key.