Ketogenic diet is a low-carb and high-fat diet designed to offer ample benefits. Studies say that this diet is ideal to lose weight and improve health. Disorders such as cancer, diabetes, epilepsy, Alzheimer’s, Parkinson’s disease, Polycystic ovary syndrome, acne and brain injuries can be kept at bay with keto diet.

What is a Ketogenic Diet?

As already stated above, ketogenic diet is a very low-carb and high-fat diet, sharing similarities with the Atkins and low-carb diets.

The diet aims at replacing the carbohydrate intake with fat, which eventually puts the body in a metabolic state, ‘ketosis.’ This process helps the body burn fat for energy.

Different Types of Ketogenic Diets

Standard ketogenic diet (SKD): Very low-carb, moderate-protein and high-fat diet, containing75% fat, 20% protein and 5% carbs. Cyclical ketogenic diet (CKD): Involves periods of higher-carb refeeds. For example, 5 ketogenic days followed by 2 high-carb days. Targeted ketogenic diet (TKD): Allows adding carbs around workouts. High-protein ketogenic diet: Almost similar to standard ketogenic diet; however, it includes more protein. The ratio is 60% fat, 35% protein and 5% carbs.

Helps Lose Weight

As far as researches are concerned, keto diet is way superior to the low-fat diet. Moreover, it is so filling that one can shed weight without tracking the food or counting the calories.

You will be surprised to know that according to a study, people following this diet lost 2.2 times more weight as compared to people who followed calorie-restricted low-fat diet.

Moving on to another study, people following keto diet lost 3 times more weight as compared to those who were on diet given by professional dietitians.

Wondering how the diet is better than low-fat diet? Well, one of the reasons you can count is the increased protein intake. Other reasons include increased ketones, reduced blood sugar levels and improved insulin sensitivity.

Foods to Avoid

Soda, smoothies, candy, fruit juice, cake, ice cream, etc.

Wheat-based products, pasta, rice, cereal, etc.

All fruit, except small portions of berries

Beans or legumes: Lentils, peas, chickpeas, kidney beans, etc.

Root vegetables and tubers: Carrots, potatoes, sweet potatoes, parsnips, etc.

Low-fat or diet products

Some condiments or sauces

Unhealthy fat such as processed vegetable oils, mayonnaise, etc.

Alcohol

Sugar-free diet foods

Foods to Eat

Red meat, ham, steak, chicken, turkey, sausage and bacon

Fatty fish such as trout, salmon, mackerel and tuna

Pastured or omega-3 whole eggs

Butter and cream

Unprocessed cheese (cream, cheddar, goat, blue or mozzarella)

Almonds, flaxseeds, walnuts, chia seeds, pumpkin seeds, etc.

Extra virgin olive oil, avocado oil and coconut oil

Whole avocados or freshly made guacamole

Green veggies, onions, tomatoes, peppers, etc.

Condiments (salt, pepper, healthy herbs and spices)

Ketogenic Meal Plan For 1 Week

Get started with ketogenic diet meal plan for one week:

MONDAY

Breakfast: Eggs, baconand tomatoes

Lunch: Chicken salad with olive oil and feta cheese

Dinner: Salmon with asparagus cooked in butter

TUESDAY

Breakfast: Egg, basil, tomatoand goat cheese omelet

Lunch: Peanut butter, almond milk, cocoa powder and stevia milkshake

Dinner: Cheddar cheese, meatballsand vegetables

WEDNESDAY

Breakfast: A ketogenic milkshake

Lunch: Shrimp salad with olive oil and avocado

Dinner: Pork chops with broccoli, Parmesan cheeseand salad

THURSDAY

Breakfast: Omelet with salsa, avocado, onion, peppersand spices

Lunch: Handful of nuts and celery sticks with salsa and guacamole

Dinner: Chicken stuffed with cream cheese and pesto, along with vegetables

FRIDAY

Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.

Lunch: Beef stir-fry cooked in coconut oil with vegetables.

Dinner: Bun-less burger with bacon, egg and cheese.

SATURDAY

Breakfast: Ham and cheese omelet with vegetables

Lunch: Ham and cheese slices with nuts

Dinner: White fish, egg and spinach prepared in coconut oil

SUNDAY

Breakfast: Fried eggs with mushrooms and bacon

Lunch: Burger with cheese, salsaand guacamole

Dinner: Steak and eggs with a side salad

SOME ADVICE : Try rotating the vegetables and meat over the long term because each types offers different nutrients and health benefits.