Ketogenic Diet, Keto diet for short is a very low carb, medium protein, high-fat diet that has become very popular recently. I will be discussing ketogenic food plans for beginners, what foods to avoid during a keto diet, and give you a basic weekly meal plan for getting started. 

How a Ketogenic Diet Works?

ketogenic food pyramid
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A Ketogenic diet induces a very low carb diet and instead opts for high fat intake, this subsequently puts the body into a metabolic state called Ketosis. During Ketosis, your body will be incredibly efficient at burning off those fats you have gained under your skin. A ketogenic diet also lowers your insulin and blood sugar level which is incredibly beneficial for the best working organ system.

Ketogenic Diet and Weight Loss

slim waist
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Scientifically proven that a Ketogenic diet is very good when it comes to losing weight. Research shows that the Keto Diet is far superior to the low calorie based diet. Another benefit of the Keto diet is that you don’t have to count your calories or track your food intake. One study shows that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Something often ignored is the benefits gained from protein intake like higher muscle mass, reduced appetite, reduced hunger levels. The increased level of Ketones in your body will help lower your blood sugar level while also keeping your insulin levels in check.

Ketogenic Diet effect on Diabetes and Prediabetes

keto diabetes
Picture Credit: KissMyKeto

Diabetes is recognized by changes in metabolism, high blood sugar, and impaired insulin function. The Keto diet causes weight loss, reduces blood sugar, and also increases insulin sensitivity by 75%. This contains extremely beneficial effects for people who suffer from type 2 diabetes and prediabetes. Low-carb diets normalize the cross-talk between fat from your fat cells and the insulin from the pancreas.

Food to Eat and Avoid During Keto Diet

ketogenic diet
Picture credit: Adrenal Fatigue

Food to Eat 

  • Meat: Steak, Red meat, Chicken (We skipped ham and pork)
  • Eggs
  • Cheese: Unprocessed variants like cheddar, goat, cream, blue, mozzarella.
  • Avocados: Or guacamole
  • Seafood: Squid, octopus, oysters, clams
  • Low Carb Vegetable: spinach, broccoli, zucchini

Foods to Avoid

  • Sugary Foods: Cake, soda, ice cream, candy
  • Fruit: All fruit
  • Alcohol: Carb content in alcohol can hinder ketosis
  • Unhealthy Fats: Processed vegetable oil, mayonnaise, etc.
  • Low fat or diet products: Often high in carbohydrate levels and are processed
  • Beans: Peas, kidney beans, lentils
  • Low fat or diet products: Often high in carbohydrate levels and are processed
  • Beans: Peas, kidney beans, lentils

Keto Meal

What is a keto meal? 

A keto meal is a meal that contains under 50g carbs and provides around 30g of net carbs per day. Net carbs are the total carbs in your body minus the fiber. Fiber is essential because it protects the body, helps with digestive functions and also helps in preventing constipation. Your Glycemic Index (G.I) is also valued to help you maintain your keto meal plan.

According to sources a Keto diet contains approximately:

  • 55-60% Fats
  • 30-35% Protein
  • 5-10% Carbohydrates

A Study in the Journal of Nutrition Metabolism states that those who follow a strictly formulated keto diet usually consume around 50g of carbs and 1.5g of protein per kg of body weight per day. In order to stick to these ratios, most experts believe it is essential to plan meals accordingly. 

I will be giving you a balanced Keto Meal Plan for beginners which is easy to follow: 

DaysBreakfastLunch Dinner
SundaySheet pan eggs and baconBroccoli and quinoa saladCrockpot no noodle chicken soup
MondayKeto banana, walnut, bread and baconBroccoli and quinoa saladCrockpot Italian Swiss steak with cauliflower rice
TuesdaySheet pan eggs and baconLoaded chicken salad with veggiesCrockpot no noodle chicken soup
WednesdayKeto banana, walnut, bread and baconLoaded chicken salad with veggiesSlow cooker balsamic chicken with broccoli
ThursdayGreen chili chicken egg cupsCheeseburger soupSlow cooker chipotle pork with cauliflower rice
FridayCream cheese pancake with baconCheeseburger soupSlow cooker turkey stuffed peppers
SaturdayCream cheese pancake with baconKeto zucchini pizza bitesSlow cooker red wine, beef briksets with asparagus
Keto Meal Plan

Dr. Waqar Abbas

Author

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