Ketogenic Diet Plan
If you are looking to lose some weight or you just want to eat healthier, there is an abundance of diets available. A number of these diets can help you shed off some weight quicker and teach you about nutrition and healthy eating. One of the popular diets these days is the ketogenic diet. This diet claims to be an efficient and healthy way to lose weight. Here is some information about the diet and some tips for going on the ketogenic diet.
The Concept Behind the Diet
The basic idea behind the ketogenic diet is to reduce your intake of carbohydrates and create a state of ketosis in the body. Now, there are many different diet plans to achieve this, with the most notable ketogenic diet being the Atkins diet.
Overall, the key is just to try and cut down the amount of carbohydrates you use for around 20 to 50 grams per day. The most important thing is therefore to count the carbs, although there are many nutritionists who also encourage you to count the overall calorie consumption as well. Furthermore, when you go on a ketogenic diet you’ll be eating a larger amount of protein and fats. Typically, your nutrient intake would look something like this:
- 70-75% calories from fat
- 20-25% calories from protein
- 5-10% calories from carbohydrates
As mentioned above, the key is to create a state of ketosis in your body. Ketosis happens when you deplete your body from carbs, which ultimately leads to a drop in the glycogen levels in your body. In result, your body starts finding alternative fats to burn since there isn’t enough glycogen to go around. This is going to start burning excess body fat a lot quicker, as well as result in a feeling of being full for longer.
The benefits of eating more fats and protein instead of carbs are plentiful. In short, it is a lot to do with the fact that fats don’t have an effect on blood sugar levels in your body. At the same time, proteins do cause your insulin levels to rise, but only if you eat an excess amount of it. So the balance in ketogenic diet is crucial for maintaining the ketosis.
Defining Your Calorie Intake
As already mentioned earlier, some people don’t believe counting calories is necessary during a ketogenic diet. But for some, this is an important aspect of getting started and it can greatly enhance your chances of success. It is always a lot more helpful to know your basic calorie intake in order to eat the right amount of fat and protein.
You can find a great calorie calculator from My Dream Shape website. It gives you a much more detailed information on the number of calories you can consume, especially if you want to lose weight.
Additionally, it is important to realize that if you are looking to lose weight you need to eat below your basic consumption. The below numbers are estimations on how many calories less you should eat on a ketogenic diet if you are looking to shed some pounds:
- Take off 500 calories per day if you want to burn 1 pound of fat per week
- Take off 1,000 calories per day if you want to burn 2 pounds of fat per week
Ketogenic Diet Plan Ideas And Tips
It is important to realize that the ketogenic diet doesn’t require you to eat any magical foods. In fact, the idea is that you need to eat healthy, homemade foods that aren’t full of bad carbs and sugars. Creating a good menu plan for yourself on this diet isn’t rocket science.
Foods To Avoid
There are certain food items that you need to avoid in this diet. These are high in carbs and will quickly get your body off ketosis. Here is a list of some of the items you should avoid:
- Sugars and sweetened foods – this also includes fructose found in berries and fruit
- Grain products – includes both grains such as rice as well as any grain flour products such as cereals
- Corn products
- Potatoes and other starchy vegetables
- Alcohol – includes beers and dessert wines
Foods To Eat
Don’t be alarmed by the above list, since there are still plenty of good foods to eat. Here is a list of some of the best proteins and fats that you should include in your diet:
Whole meat – this also includes poultry and fish
- Natural fats – all organic fats such as real butter, coconut oil and cream are all great sources of healthy fats
- Green leafy vegetables – spinach, broccoli and cucumber make great snacks and give you enough good fiber
Love To Know Diet website also has a good additional list of items you can include into your diet. You can find information on low-carb fruit on the website as well.
Example Recipe Ideas
Here are a few example recipes for you to try out. You can use these in order to get an idea on the types of foods you should be eating. The food amounts naturally depend on the amount of calories you are able to eat.
Scrambled eggs and bacon
Meat slices filled with cheese
If you feel hungry during the day, then you can munch on some bacon pieces, eggs, or leafy greens. Eating a handful of nuts is also a good way to get energy.
One of the best ways to find out more about ketogenic diets is by reading a book on the topic. There are even some amazing cooking books out there that can help you plan your meals better and ensure your body gets just the right amount of nutrients. The following books are good to keep in mind and you can purchase them all at Amazon:
The New Atkins for a New You: The Ultimate Diet for Shedding weight and Feeling Great by Dr. Eric Westman, Dr. Jeff Volek and Dr. Stephen Phinney
The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable by Dr. Stephen Phinney and Dr. Jeff Volek
The Keto Cookbook: Innovative Delicious Meals for Staying on the Ketogenic Diet by Dawn Marie Martenz and Laura Cramp