Ketogenic diet, sources and its benefits | Ketogenic meal plans for you

ketogenic foods sources

A no-carb diet is what so many persons have subscribed to all over the world. A Ketogenic diet, also known as Low Carb High Fat(LCHF) or no-carb is very essential for people wanting to lose weight. Though carbohydrates are for energy, it is the greatest cause of weight gain.

When you consume foods high in carbs, your body produces glucose and insulin.

Glucoseis is the easiest molecule that the body converts and uses as energy and chosen over any other energy source.

Insulinis is to process glucose in the bloodstream by making it go around the body.

A ketogenic diet is often prescribed for persons having diabetes and epilepsy. They are also good for weight loss. It is a high fat and low carbohydrate kind of diet. A person on a ketogenic diet has to eat much of fats and very little carbohydrates.

Since glucose is being used as primary source of energy fats are not needed and are stored.

Ketosis is a process that occurs naturally in the body which helps us survive when our food intake is low. During ketosis, the body produces ketones, which are produced from the breakdown of fats in the liver.

The end goal of a properly maintained keto diet is to force your body into this metabolic state. We don’t do this through starvation of calories but minimal intake of carbohydrates.

How To Get Into Ketosis

Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.

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A ketogenic diet may be 25% protein, 5% carbohydrate and 70% fats. This does not mean that you go about drinking oils you can decide to make a meal plan that consists of high fatty foods.

ketogenic diet

A ketogenic diet should contain the following foods:

  • All kinds of fatty meats (Turkey, red meat, bacon, chicken etc)
  • Cheese
  • Butter
  • Eggs
  • Seeds and nuts
  • Low carb fruits (coconut and avocado)
  • Spices (salt, peppers and herbs).

Foods to avoid when on a ketogenic diet plan

  • Foods that contain sugars and soft drinks made with sugar
  • Meals containing Starch (Fufu, garri, Semovita etc) or grains like rice, wheat, noodles and cereals
  • Legumes and beans
  • Tubers and fatty vegetables
  • Low fat/diet products
  • Condiments that sugar is the main content
  • Unhealthy fats e.g. vegetable oil.
  • Alcoholic drinks

When on a ketogenic diet plan your doctor will tell you supplements to avoid. In a ketogenic diet you should not quit eating all the fruits in your diet completely. You are only to follow the high fatty fruits only.

The ketogenic diet helps your body to burn more fats in the absence of carbohydrates. This state is called ketosis. When on a ketogenic diet, you have to be selective on the kind of food that you take in. You should not buy anything that comes your way.

Consider making a list of all the low carb-high fat foods before heading to the grocery store to purchase your food stuff. You should avoid eating the wrong foods, do not buy high carb foods so that you may not be tempted to cook them and eat. As the saying goes ‘’HEALTH IS WEALTH’’. You have to consider your health first before any other thing.

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A ketogenic lifestyle can be stressful and demanding as you drastically cut down on the foods you used to love and enjoy and start eating the foods your doctor says would be good for your system. You should not give up on your ketogenic diet as many persons have tried it over the years and have seen the required results.

Persons on a Ketogenic diet plan often feel confused when choosing what to eat. Make sure that your fat and carbs levels are OK for Ketosis to occur.

This post will guide you to choosing the right meal plan for the Ketogenic effect you want.

Normally we know the Ketogenic diet to be composed of high fat and low carb plus adequate protein. Carbohydrates fuel the body for physical activity, Keto diet forces the body to burn fats instead of carbohydrates thereby releasing ketones for energy. The ketones that the liver converts replaces the glucose in the brain and replaces glucose as the body’s energy source.

Before starting to get Ketogenic diet, you should say no to milk and dairy products, flour, starch, and fruits except for high fat fruits like avocado and coconut.

On a keto diet you should try as much as possible to avoid fruits. The sweeter the fruits the higher the carb content.

Another important thing to note before you get on this diet is that you must not be pregnant or planning to get pregnant, you must not be breastfeeding, you must be physically healthy, and you must have a good blood pressure.

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Ketogenic meal options for breakfast

  1. Fried eggs
  2. Bacon and eggs
  3. Sausage and bacon
  4. Bullet proof coffee
  5. Boiled eggs and avocado
  6. Boiled eggs and cucumber

Ketogenic meal options for lunch and dinner

  1. Chicken/ beef and veggies
  2. Keto swallow and soup
  3. Cabbage rice and chicken
  4. Fish peppersoup
  5. Fish suya
  6. Beef suya

Problems With Traditional KETO:

  1. Weight Loss Stalls – Traditional ketogenic diet can eventually have stalls and periods without weight loss.
  2. Keto Flu – It makes you sick because most persons don’t have the correct support when shifting from sugar burning to fat burning diet. Done incorrectly, your electrolytes can be imbalanced.
  3. 80% Fat – Originally 80% fat was the guideline for traditional keto.
  4. Mental Fog – Traditional ketogenic diet can result in mental fog and reduced energy levels.
  5. Can’t Follow Long Term – Traditional ketogenic diet is so restrictive and it is hard to follow through. Carbohydrates are kept at 5% and highly-restricted carbohydrates.
  6. Digestive issues – Ketogenic diet, originally, could cause digestive like such as constipation or stomach pains.
  7. No Carbohydrates – Eating no carbohydrates can be very taxing on the body and also on the psychological part of dieting.

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