What you should know about the Keto Diet plan?
The ketogenic diet is a low carbohydrate, high fat diet that was originally used to treat neurological disease. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduced carb intake puts the body into a metabolic state called ketosis. When this happens the body becomes efficient at burning fat for energy, and turns fat into ketones in the liver which can supply energy for the brain.
The ketogenic diet is the most effective way to enter ketosis. Studies link the diet to weight loss (1), benefits for blood sugar balance and insulin sensitivity (2), and improved health markers (3).
The basis of the diet is limiting carbohydrate consumption to 20-50g per day and filling up on healthy fats. Several versions of the ketogenic diet exist but only the standard and high protein ketogenic diets have been studied extensively. Read on for how to get started with a keto diet, what foods are keto friendly, and how you can make sure your keto diet plan is a success.
Keto Diet Plan for Beginners: Foods to eat and avoid.
The Keto diet is a high-fat, low-carb and moderate protein diet. The goal of the keto diet is to transition to a fat-burning state, where your body burns fat—rather than glucose—for fuel. Fill you plate with healthy fats and lean protein as well as leafy greens.
Food you should eat on a keto diet plan:
- Meat
- Fatty Fish
- Eggs
- Grass-fed Butter and Cream
- Cheese
- Nuts/Seeds
- Healthy Oils (Coconut oil, Olive oil, Avocado oil, MCT)
- Avocado
- Low carb Vegetables (Greens, Tomatoes, Onions, Peppers)
- Cacao
- Salt/Pepper/Herbs
Food you should avoid on a keto diet plan:
- Sugar (Juices, Smoothies, Cake etc.)
- Grains (Rice, wheat, pasta etc.)
- Fruit (Except small portions of berries)
- Beans/Legumes
- Root Vegetables (Potatoes, Sweet Potatoes, Carrots, Parsnips)
- Seed Oils
- Most Condiments/Sauces
- Alcohol
Snack ideas:
- ½ an Avocado
- Fat Bombs (featuring our Keto Collagen)
- Smoothie with Keto Collagen
- Olives
- Mixed Nuts
- Hard Boiled Eggs
- Bulletproof Coffee/Matcha with MCT Oil
- Celery with Nut Butter
Easy Keto Meal Ideas:
To have a fatty rich breakfast consider getting our c8 mct powder!
- Breakfast
- Smoothie: Avocado/Coconut Milk/Berries/Greens/Keto Collagen
- Bulletproof Coffee with C8 MCT powder
- Keto Frittata
- Scrambled Eggs with Greens.
- Lunch and Dinner
- Tuna Salad
- Roast Chicken with Greens
- Grilled Salmon with greens
- Bunless Grass-fed Burger with Guacamole and Salad.
- Meatballs on Courgette Noodles
Benefits and Risks from the Keto Diet.
Benefits:
Research suggests the keto diet is an effective way to lose weight and lower risk factors for disease. Studies highlight benefits for cardiovascular health with reductions in diastolic blood pressure and triglyceride levels (3). Other studies show improved insulin sensitivity and blood sugar management (4).
Risks:
Changing to a keto diet may lead to keto flu in some people. As the body depletes its carb stores and switches to ketones and fats for fuel there may be flu-like symptoms which include headaches, dizziness, fatigue, nausea and constipation- due in part to dehydration and electrolyte imbalances as the body adjusts to ketosis.
It is important to eat foods rich in sodium, potassium, and other electrolytes and to add additional electrolytes to water. The keto-flu side effects should be short term.
Poorly planned keto diets may lead to nutrient deficiencies over time. The quality of food consumed is important; it is key to focus on healthy whole foods over processed foods and keto treats.
Those with kidney disease, diabetes, and other medical conditions should consult a healthcare practitioner before trying the keto diet, and it is not advised in pregnancy and breastfeeding.
- Frequently asked questions about a Keto diet plan.
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