What is the 30-Day Ketogenic Meal Plan?
The keto (or ketogenic) diet is a meal plan which emphasizes heavily on a low carb regime. Cutting out carbs means it’s backed by high fat and moderate protein intake. The keto diet is said to help you effectively lose weight with health benefits.
You may have heard of the Atkins diet. This diet plan follows some of the basic principles of keto at the offset although it gradually introduces more carbs towards the final phases.
So what’s the deal with the keto diet?
In simple terms, the keto diet switches the body’s fuel supply. Reducing your carb intake encourages your body to divert from its conventional source and instead burns fat for energy.
So has this got you wondering how this is all possible? Well, it’s with a little help from a metabolic process called ketosis.
How Does the Keto Diet Work?
There are three variations of the keto diet:
Standard keto diet: this is the most common and involves a continuous routine of very low carb, high fat, and moderate protein intake.
Cyclical keto diet: on this variation, you follow the standard keto diet principles but on certain days you switch to higher carb intakes, this is known as “carb-loading.”
Targeted keto diet: this approach involves eating carbs up to one hour before exercise with the theory the carbs get used up through your workout.
For the purpose of this guide, I’m going to concentrate on the standard keto diet as this is the most straightforward to start out on.
When on the keto diet, your daily calorie intake should be split into a 4:1 ratio of macronutrients (fat: protein/carbs) which roughly translates into:
- Calories from fat: 70 to 80 percent
- Calories from protein: 15 to 25 percent
- Calories from carbs: 5 to 10 percent
This percent split is a general guide just to give you an idea of what you should be aiming for. It’s worth noting the numbers can vary slightly depending on your weight, activity levels, and your targets.
The keto diet is a little different from other conventional diets where the focus is not so much on counting calories, instead, you count net carbs.
What are net carbs?”
The easiest way to explain is by the following equation:
Net Carbs = Total Carbs – Total Fiber
On the keto diet, your goal is to limit net carbs to 50 grams, or preferably lower, per day to reach ketosis.
Don’t worry if this all sounds overwhelming and complicated. You can find some great apps or nutrition calculators around to help you work out your totals.
Benefits of the 30 Day Ketogenic Meal Plan
The keto diet can provide many benefits to specific health conditions as well as general well-being. Here is a long list of reasons why people choose the keto diet:
- Effective weight loss therapy
- Reduction in appetite
- Increases energy levels
- Encourages less body fat
- Regulates blood sugar levels
- Improves epilepsy
- Reduces sugar cravings
- Lowers cholesterol
- Lowers blood pressure
- Improves and prevents risk from type 2 diabetes
- Improves cognitive behavior
- Reduces migraines
- Improves acne
- Nonalcoholic fatty liver disease
- Could reduce risk of Cancer
- Could benefit Parkinson’s Disease
- Improves symptoms of polycystic ovary syndrome
- Improves Alzheimer’s disease
Top Tips for the Ketogenic Meal Plan
To sum up, everything here are some top tips to take away from the keto diet:
- Cut back on your carbs – aim for less than 50 grams net carbs or lower
- Focus your foods: first on the fats and protein second – remember the 4:1 ratio
- Up your daily water intake (2 to 3 liters) to ensure you remain properly hydrated
- Keep your electrolytes balanced – take a supplement or drink broth
- Get into the habit of checking nutrition labels to work out net carbs
- Keep your foods as real as possible
- Listen to your body, if you feel hungry – eat
- Keep track of your carbs
- Don’t be afraid to eat fat
What’s Included in the Ketogenic Meal Plan?
In her meal plan, Claudia will provide you with alternatives to normal carbs. 100 Keto Carb Alternatives: Most people have a hard time staying away from carbs, especially when getting into ketosis. Carbs tend to cause several cravings in the body, making it hard to stick to the keto diet. These alternatives will make it easier to curb these cravings, allowing your body to remain in ketosis.
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