Ketogenic diet is a diet plan that is rich in fat and comprises of very less carb content. Keto diet is known to improve the overall health of a person and also assists in losing weight at ease. This dietary plan is known to have benefited against certain diseases like cancer, Alzheimer’s disease, epilepsy and even diabetes. The keto dietary plan involves the reducing and eliminating of the carbohydrate and replacing it with fat. This reduction of the fat in our body puts us in a state known as the ketosis. In the ketosis stage, our body becomes highly efficient to burn fat for greater energy and also turns the fat into ketones in the lever that can supply energy to the brain. Ketogenic diets can significantly reduce blood sugar and insulin levels. The keto diet, in short shifts the body’s metabolism towards fat and ketones and away from carbs.
How can you plan for ketogenic diet
Before one plans for the ketogenic diet, it is better to know the different types of ketogenic diet plans for weight loss, listed below in order:
- Standard Ketogenic Diet (SKD)
- Cyclic Ketogenic Diet (CKD)
- Targeted Ketogenic Diet (TKD)
- High Protein Ketogenic Diet (HPKD)
One can understand these types and then plan to implement the one that best suits their body. The Standard Ketogenic Diet is the most sought after, recommended and studied extensively. It is though better to consult a certified health practitioner before planning the keto diet just to be sure of the intake that’s suitable for their body type.
List of to do things for ketogenic diet meal plan
There are many to-do things while taking up a keto diet plan that begins with reducing carbs and replacing with high fat. Simple keto diet would include egg-based meals and bun-less burgers. Swapping the fries with veggies instead would also be a great option. Adding extra cheese, avacados, salsa, guacamole, bacon or eggs etc. to your meals would be greatly satisfying for you. Opting for berries with cream can help you enjoy your dessert.
- Fatty fish
- Butter and cream
- Healthy oils
- Low carb vegetables
Foods that can be vetoed down:
- Sugary foods
- Starches and grains
- Unhealthy fats
- Low fat dietary products
- Tubers and root vegetables
How can you reduce your weight through Ketogenic diet
Ketogenic diets are very filling that helps a person to not starve and helps in losing weight faster. In keto diet, body uses fat instead of the carbs. Ketogenic diet involves ketosis which is a metabolic state in which the body makes use of the fat for fuel which is otherwise carbs. The most effective way to enter the ketosis state is by simply following the ketogenic diet. This involves in limiting the consumption of carbs to 20 to 50 grams every day and filling up with fats like eggs, healthy oils, nuts, meat or fish etc. In keto diet, it is also important to control one’s protein consumption. This is because if protein is consumed in high amounts, it can easily be converted into glucose that can hamper you transition to ketosis.
So, by following the keto dietary plan, one can reduce their weight significantly without having to worry on their calorie intake. One just have to properly observe their intake and the advised portion without missing a day. Hope this article helps in understanding what is ketogenic diet meal plan and how to effectively go with the ketogenic diet plan for weight loss. Keto diet is considered to be very healthy. However, if it doesn’t suits, one should consult a doctor immediately in case of adverse effects.