1. Introduction and How It Works
*The ketogenic diet is a very low carbohydrate, high fat way of eating that changes your fuel source from glucose to fat. This change creates a metabolic state called ketosis , in which the body becomes efficient at burning fat for energy . It was first developed as a medical treatment for epilepsy in the 1920s.
* The conversion of fatty acids to ketone bodies in the liver is initiated when carbohydrate intake is limited to 20–50 grams per day. Your body’s glucose stores (glycogen) are usually used up within 24 to 48 hours. When insulin levels fall, fat cells start dumping their stored fatty acids into the blood stream at a high rate.
* Ketones are of three types the liver produces: beta-hydroxybutyrate (BHB), acetoacetate, and acetone. BHB is the primary fuel for your brain, heart, and muscles.
* Nutritional ketosis is confirmed when blood ketones rise to between 0.5 and 3.0 mmol/L. Many report better focus and more stable energy because the brain runs well on ketones.
2. Science-Backed Benefits
Clinical studies show that keto leads to faster initial weight loss compared to low-fat diets. * Keto keeps insulin, the fat storage hormone, low, which leads to long-term fat loss.
* It dramatically lowers fasting blood glucose and circulating insulin levels.
* It always increases HDL (good) cholesterol and significantly reduces triglycerides.
* Most people see a reduction in the more dangerous small, dense LDL particles.
* BHB ketones inhibit the NLRP3 inflammasome, reducing systemic inflammation.
* Fat is a dense, slow-burning fuel that gives you steady energy throughout the day.
3. Understanding Your Keto Macros
A typical split for keto macros is 70% fat, 25% protein and 5% carbs. * You want to track net carbs, which is total carbs minus fiber and sugar alcohols.
* Although fiber & erythritol will not elevate your blood sugar level, they are not counted towards your daily carbohydrate allowance
* Protein should make up a fairly small percentage of your diet (0.6 - 1.0 g per lb of body weight; lean) since excessive protein consumption may stimulate gluconeogenesis (the conversion of amino acids to glucose) by your liver.
4. Foods To Include & Avoid
* Protein rich foods that are encouraged on the plan: beef, lamb, pork, chicken (thighs), salmon, and eggs.
* Healthy fats that can safely be consumed on the plan are: avocado; butter; coconut oil; extra virgin olive oil; and heavy cream.
* Vegetables that can safely be consumed on the plan include: spinach; kale; zucchini; broccoli; and cauliflower.
* All grains (e.g., bread; rice; pasta; cereal; and flour, etc.) should be strictly avoided.
* Table sugar; honey; maple syrup; candy; and most other sweetened condiments should be eliminated from your diet.
* Most fruit(s) and fruit juices should be avoided except for small amounts of certain berries e.g., raspberries; strawberries; etc.
* Starchy vegetables (e.g., potatoes; corn; carrots) contain too many carbohydrates to consume on a keto (low-carb) diet.
* Legumes (e.g., beans; lentils; chickpeas) should also be avoided on a keto (low-carb) diet.
5. 7 Day Keto Meal Plan Template
* Monday: (B) Scrambled eggs with butter; (L) Tuna salad wraps; (D) Grilled salmon with asparagus.
* Tuesday: (B) Full-fat Greek yogurt with chia; (L) Zucchini noodles with chicken; (D) Beef steak with mushrooms.
* Wednesday: (B) Bacon and eggs; (L) Caesar Salad without Croutons; (D) Pork belly and roasted broccoli.
* Thursday: (B) Bulletproof coffee with hard-boiled eggs; (L) Avocado stuffed with salmon; (D) Lamb chops with cauliflower mash.
* Friday: (B) Keto Smoothie; (L) BLT lettuce wrap; (D) Shrimp stir fry with bok choy.
* Saturday: (B) Almond flour pancakes; (L) Egg salad in avocado halves; (D) Roasted chicken thighs with green beans.
* Sunday: (B) Smoked salmon and cream cheese roll ups; (L) Cauliflower rice bowl with beef; (D) Pan seared cod.
6. Important Tips for Success and Possible Side Effects
* Use Cronometer or a similar app to track net carbs and to ensure you are not underestimating your daily intake.
* Ensure you are replenishing your electrolytes daily, as well as taking magnesium to prevent “Keto Flu”!
* Do NOT be afraid of dietary fats as they will help keep you satisfied and will aid in the production of hormones.
* Drink 2.5 - 3.5 litres of water every day while you are losing glycogen to help keep you hydrated.
* Always read the label of EVERY food you buy. Many sauces and dressings contain hidden sugars.
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