Keto Diet | Ketogenic Foods & Plans

A keto diet is good for us in many ways. It is a diet that focuses on foods that provide a lot of healthful fats, proteins & very fewer carbohydrates.

What Is A Ketogenic Diet?

The ketogenic diet is a low-carbohydrate, high-fat diet that forces the body to burn fats rather than carbohydrates.

The ketogenic diet (or keto diet, for short) is a diet that contains meals with a high-fat, fair amount of proteins, and low carbohydrates. It benefits our health in one way or the other.

It involves reducing the intake of carbohydrates and replaces them with fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis

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Advantages Of Keto Diet

  • At this stage, your body becomes highly efficient in burning fat and provides you with energy. The keto diet has the power to turn fat into ketones in the liver, and in turn, supply energy to the brain

  • Ketogenic diets are highly beneficial in reducing blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits.

  • The ketogenic diet is also used as a medicine and is highly effective in treating people with neurological disorders. There are pieces of evidence that show that adults with neurological disorders have got a benefit from this diet.

“I find I have a much better drive and focus when in a state of ketosis. I have a lot more mental clarity and productivity. - Bryan Barksdale”

SUMMARY

The primary goal of the ketogenic diet is to get the body to begin depending essentially on fat for vitality. All in all, our bodies are overwhelmingly filled by glucose (otherwise called glucose), which we get from carb-rich nourishments (bread, oat, pasta, rice, and so on).

Atkins Diet

  • The Atkins diet is a low-carbohydrate diet (named after Robert Atkins) who devised it. This diet is not effective in achieving weight-loss.

  • It also increases the risk of heart diseases.

Keto Diet Foods

The modern-day keto diet is immensely popular in women and they follow it to lose weight as well as to maintain good health.

What To Include?

The foods to eat in a ketogenic diet are:

  • Seafood

  • Vegetables with low carbohydrates

  • Meet

  • Eggs

  • Avocados

  • Berries

  • Oils

  • Non-green vegetables

What To Exclude From Your Diet?

Certain things need to be avoided in a ketogenic diet to stay healthy and to avoid disturbing your diet

  • Bread

  • Pasta

  • Sugar

  • Milk

  • Corn

  • Beans

  • Rice

SUMMARY

There should be a rich intake of fats and proteins in your meals. Avoid food that contains carbohydrates and make your metabolism slow. Eat healthy food so that during the diet you remain strong.

Ketogenic Food And Plan


It is very difficult for a person to switch over to a diet plan from a normal healthy routine where he or she eats a lot and stay happy. Well, the keto diet is for these kinds of people who eat a lot all day long and gain weight and then they have to follow diet plans to reduce the fat on their body.

  • In a keto diet plan, your main focus should be to increase the intake of proteins and fats and reduce the intake of carbohydrates.

  • If you want to maintain the state of ketosis, you must avoid carbohydrates.

There is a two-week diet plan that needs to be followed. Divide your meals according to the days.

“Carbohydrate overconsumption has created the walking dead. – Stephanie Person”

Week 1 of the keto diet meal plan

Monday

On Monday you need to take:
For Monday Breakfast

  • Eggs

For Monday Lunch

  • Any kind of salad which you like to eat

For Monday Dinner

  • Chicken as it is rich of protein

Tuesday

For Tuesday Breakfast

  • Rolls

For Tuesday Lunch

  • Omelet

For Tuesday Dinner

  • Meat

Wednesday

For Wednesday Breakfast

  • Something made from Spinach

For Wednesday Lunch

  • Any kind of soup

For Wednesday Dinner

  • Anything having less amount of carbohydrates

Thursday

For Thursday Breakfast

  • Latte

For Thursday Lunch

  • Avocado salad

For Thursday Dinner

  • Pizza

Friday

For Friday Breakfast

  • Omelet

For Friday Lunch

  • Salmon

For Friday Dinner

  • Salsa

Saturday

For Saturday Breakfast

  • Omelet

For Saturday Lunch

  • Anything rich of eggs, cream and coconut

For Saturday Dinner

  • Cabbage

Sunday

For Sunday Breakfast

  • Pancakes

For Sunday Lunch

  • Tomatoes and Olives

For Sunday Dinner

  • Beans and Butter

Similarly, for the second week, follow a meal plan that contains meals that are rich in proteins and avoid carbohydrates.

Who doesn’t want to look slim and smart? To look good, you must avoid the intake of carbohydrates so that you can lose weight easily.

SUMMARY

Eat food rich with protein. If you have started the keto diet, do justice with it. Make a weekly diet plan and make sure to follow it.

What Are The Risks Involved In Keto Diet

On one end keto diet is proved to be beneficial for people and helps in weight loss but on the other hand, it involves some risks.

  • The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease.

  • Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid, or gallbladder.

“lowered thyroid level is a sign of improved efficiency of metabolic functioning and is a desirable longevity marker.”

Someone new to the keto diet experiences the so-called “keto flu” which has symptoms like upset stomach, dizziness, decreased energy, and mood swings. It is caused because the body is adapting to ketosis.

Once you have started the keto diet, continue it, and don’t give up. In short - don’t cheat! People usually have one day that is called the ‘cheat day’ in which they eat all their favorite meals which they can’t eat in the diet. In this way, you will not be able to lose weight and will not remain healthy.

Keto is like marriage. It just doesn’t work if you cheat!

Why Is Keto Diet Good For Us?

Well, a keto diet is good for us in many ways. It is a diet that focuses on foods that provide a lot of healthful fats, an excessive amount of proteins, and very fewer carbohydrates. Your aim should be to get more calories.

Benefits Of A Keto Diet

Here are some benefits of the keto diet:

  • Helps in reducing weight

  • Reduces the risk of cancer

  • Improves acne

  • Allows your brain to function properly

  • Improves the health of your heart

Frequently Asked Questions (FAQs)

1. How to start keto diet?

Easy Steps For How To Start a Keto Diet or Low Carb Diet

  1. Limit protein intake. A keto diet or low carb diet is not a high protein diet! …
  2. Use fat as a lever. We’ve been taught to fear fat, but don’t! …
  3. Drink lots of water. …
  4. Keep up the electrolytes. …
  5. Eat only when you are hungry. …
  6. Focus on whole foods. …
  7. Exercise.

2. What to eat on a keto diet?

  • Seafood. Fish and shellfish are very keto-friendly foods.
  • Low-Carb Vegetables.
  • Cheese.
  • Avocados.
  • Meat and Poultry.
  • Eggs.
  • Coconut Oil.
  • Plain Greek Yogurt and Cottage Cheese.

3. Is keto diet safe?

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid, or gallbladder.

4. Does keto diet work?

Keto supplements may reduce hunger and help you get into ketosis more rapidly, though they should not be used to promote weight loss. While the weight loss benefits of the keto diet may seem promising, it’s important to consider its potential side effects, downsides, and the lack of long-term research on it.

5. Is keto diet good for diabetics?

Research suggests that people with type 2 diabetes can slim down and lower their blood sugar levels with the keto diet. In one study, people with type 2 lost weight, needed less medication, and lowered their A1c when they followed the keto diet for a year.

If you’re insulin resistant – which means you have higher blood sugar levels because your body isn’t responding properly to the hormone insulin – you could benefit from nutritional ketosis because your body will need and make less insulin.

Fewer studies are looking at the keto diet for people with type 1 diabetes. One small study found that it helped people with type 1 lower their A1c levels, but we need a lot more research to get the full picture of the diet’s effects.

6. What is dirty keto diet?

The "Dirty Keto ” diet is a take on the original low-carbohydrate keto diet - but with an unhealthy twist. The keto, short for ketogenic, diet, is linked to weight loss by minimizing carbohydrate intake and eating high-fat foods that encourage your body to use the fat as fuel.

7. What can you drink on a keto diet?

  • Water. When in doubt, drink water.
  • Sparkling Water, Seltzer, and Club Soda.
  • Coffee and Tea.
  • Diet Soda.
  • Juice Alternatives.
  • Low-Carb Dairy Products and Dairy Alternatives.
  • Energy Drinks.
  • Keto Smoothies.

References

References
  1. https://www.healthline.com/nutrition/ketogenic-diet-foods

  2. https://www.webmd.com/diabetes/keto-diet-for-diabetes

  3. https://www.independent.co.uk/life-style/dirty-keto-diet-fast-food-carbs-protein-fat-weight-loss-instagram-a8484781.html