Tag Archives: ketogenic diet

Keto Diet Plan: Easy Ways To Follow the Ketogenic Diet!

It seems like there's always a new diet craze that everyone is raving about. Some of them are totally crazy (the all chocolate diet) and others are legitimate, like the latest craze, the ketogenic diet. Odds are you've heard about the ketogenic diet, otherwise known as the keto diet. The keto diet is designed to put the body in a constant state of ketosis, which accelerates weight loss by converting fat in the body into energy. How exactly does it put the body into a state of ketosis? We're explaining more about the keto diet below and giving you a great example of what the keto diet plan looks like!

Following The Keto Diet Plan

The keto diet plan puts the body into a state of ketosis and converts fat into energy by eliminating carbohydrates from your diet. When you eat carbohydrates, the body converts the carbs into glucose, which then convert into energy. This is all well and good until you remember that carbohydrates are also notorious for increasing weight gain. The keto diet plan is high-fat and low-carbohydrate, so it forces the body to find an energy source other than carbs. When the body cannot convert carbs into energy, it begins to convert fat into energy. This means you are burning fat and also not consuming carbs that cause weight gain!

One of the hard parts of the ketogenic diet is figuring out exactly what you can eat. A high-fat, low-carbohydrate diet means that you need to consume a lot of healthy fats (no saturated fats) and little to no carbohydrates (no breads, pastas, sugars or soft drinks.) To help get you started, we have put together an example of what one day of the keto diet plan might look like.

Keto Breakfast

ketogenic diet breakfast

Since consuming a large portion of healthy fats is essential to the keto diet, you'll be seeing a lot of avocado in this diet plan! Avocados are an excellent source of healthy fat. A great example of a keto breakfast might include an avocado, two strips of bacon and an egg (however you prefer it cooked.) Protein is also necessary in the keto diet and eggs are a great source of protein.

Keto Lunch

ketogenic diet lunch

Fish is a great staple of the keto diet because it contains both protein and your essential healthy fats. A perfect example of a keto diet plan lunch may include some canned tuna (if you're pressed for time) or grilled salmon (if you want to be fancy). Pair it with some slices of avocado and drizzle it all with olive oil, another source of healthy fats! Toss on some salt and pepper for seasoning and you've got yourself a keto meal!

Keto Snack

ketogenic diet snacks

Who could go through the day without having some snacks? We all have that craving for a little something mid-afternoon, but if you're on the keto diet, your snacks need to adhere to the rules for you to get the best weight loss results! (So put those potato chips down…) A great keto snack may include some crispy bacon strips (for that protein) and a nice portion of guacamole (again with the avocados!) This snack will be so good, you won't even crave potato chips anymore!

Keto Dinner

ketogenic diet dinner

By the time dinner rolls around, you'll be wondering exactly how you can put together a full meal that falls within the restrictions of the ketogenic diet plan. A good example for a keto dinner is ground beef and veggie lettuce wraps! You can take ground beef (or turkey…or chicken). Give it some light seasoning. Add some diced peppers, onions, and tomatoes. Then, instead of tortilla shells (you know, carbs) wrap it all in large lettuce leaves!

Voila! You have just successfully followed the keto diet plan!

What Exactly Is the Keto Diet?: Everything You Need To Know!

It seems like every year there is a new diet trend that everyone is raving about. This year you've probably heard a lot about the keto diet and how it is helping people get in their best shape. If you're a fan of the MTV series Jersey Shore, the phrase “Keto Guido” might ring a bell… You've probably wondered, “What's ‘keto' and does this diet really work?” We have to admit, we had the same questions about the keto diet. We decided to do some research and find out what the latest diet craze is all about!

What Does “Keto” Mean?

Obviously the first question about the keto diet is, “What in the world is ‘keto'?” Keto is short for ketogenic. Ketogenic refers to the body being in a state of ketosis, in which the level of ketone bodies in the blood is elevated. Uh…huh?

We get it. It was hard for us to understand at first, too. Let's break it down: The ketogenic diet is a high-fat, low-carbohydrate diet. When you eat carbohydrates, the body takes the carbs and converts them into glucose, which is necessary for proper brain function and energy. Now, why follow a diet that is low in something necessary for healthy brain function and energy? Well, as most of us know, carbs lead to weight gain. This means you need to find a way to support healthy brain function without consuming something that causes weight gain. The keto diet decreases carb intake, or altogether eliminates it, which is great for weight loss. When the body has not ingested any carbs, it forces the liver to convert fat in the body into ketone bodies. The ketone bodies then pass into the brain and replace glucose by supporting healthy brain function and increasing energy. By eliminating carbs, the keto diet forces the body into a state of ketosis by elevating ketone bodies. These ketone bodies basically provide the same function as carbs, but without the weight gain!

what is ketosis

How To Follow the Keto Diet

The next question regarding the keto diet is, “How do I follow it?” As we stated before, the keto diet is a high-fat, low-carbohydrate diet. When we say “high-fat,” we mean healthy fat – not saturated fat. When going ketogenic, your diet needs to consist of foods that are high in healthy fat and low in carbs. This includes fish, dairy, nuts, seeds, avocado, and lean meats. Your diet should not include foods that are rich in carbohydrates, such as pasta, breads, sweets and soft drinks. If you do consume carbs, they should be limited to less than 5% of your daily consumption, and should always be healthy carbs, such as fruits and vegetables.

Another important part of the keto diet is making sure that you consume adequate protein. Foods with a high protein content include meat, dairy, eggs and beans. It is also important to stay well-hydrated on the keto diet. This means drinking at least 64oz of water daily. Soft drinks and juices are high in sugar and carbohydrates and are not part of the keto diet.

ketogenic diet

If you can't commit to following the ketogenic diet at all times, there are other options that can help with your weight loss. The diet industry has caught on to the benefits of keto and manufacturers have started producing keto diet supplements, which actually put the body in a state of ketosis without having to follow the keto diet.

Is the Keto Diet Safe?

An important question to ask when beginning any new diet is if it's safe. You should always check with your doctor before starting a new diet. Make sure that you are in good health to follow that particular diet. With that said, all of our research shows that the keto diet is perfectly safe for most people to follow. In fact, the keto diet even has other health benefits to offer other than weight loss!

Studies have shown that putting the body into a state of ketosis can reduce or altogether stop seizures in patients with epilepsy. For some patients, following the keto diet can actually do the job of anti-seizure medications, meaning patients can stop taking harmful pills that come with a laundry list of side effects.

The keto diet has also been shown to elevate HDL cholesterol in the blood, otherwise known as “the good cholesterol.” Recent studies show that diabetics may benefit from following the keto diet because it reduces blood sugar. Other benefits of the keto diet are decreased blood pressure, reduced inflammation, increased energy and improved brain function.

ketosis health benefits