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Without a doubt, Ketogenic Diet or also known as Keto Diet has been one of the most popular diet in the past few years. This diet consists of meal plans that are low in carbohydrates and high in protein.

Over the years, scientists and researchers have proved that this diet offers a lot of health benefits and even help a person lose some unwanted pounds. In addition, keto diet may even lower the personâs risk of acquiring diseases such as cancer, diabetes, epilepsy and Alzheimers disease.

This diet is similar with the Atkins and low-carb diets out there, since it requires a massive reduction in your daily carbohydrate intake and replacing it with protein and fat. Through this, your body will be used to burning fat for energy instead of carbohydrateswhich in turn, will also supply energy for the brain.

Different Types of Keto Diets

There are different types of ketogenic diet, including:

Standard Ketogenic Diet (SKD) – its meal plan consists of 75% fat, 20% protein and 5% carbs.

Cyclical Ketogenic Diet (CKD) – involves periods of high-carb intake, and periods of ketogenic diet.

Targeted Ketogenic Diet (TKD) – allows you to add some carbs for workouts.

High-Protein Ketogenic Diet – is similar with the standard ketogenic diet, but increases the number of protein intake: 60% fat, 35% protein and 5% carbohydrates.

However, it is important to consult first with a physician before starting out a ketogenic diet because the experts have only had extensively studied the standard and the high-protein ketogenic diets.

What to eat during a Keto Diet?

The healthy foods that you can add in your ketogenic meal plans are the following:

Seafoods – fish, shellfish, and other seafoods which are rich in fatty acids and protein. Many types of seafood contains no carbs.

Low-Carb Vegetables – vegetables especially the non-starchy ones are low in calories and carbs, but contains a lot of vitamins and minerals.

Cheese – perfect for a ketogenic diet meal plan because it is low in terms of carbs, but contains a lot of saturated fat.

Avocado – which contains a lot of vitamins and fats.

Meat and Poultry – great source of protein and it contains no carbs. It is best to choose grass-fed meat, as it contains a higher amount of protein.

Eggs – are found to increase the feeling of fullness and it contains a high percentage of fat because of the yolk part.

Nuts and Seeds – high in fiber, low in net carbs, and are found to reduce the risk of heart diseases.

What You Should Avoid Eating During the Keto Diet:

In a ketogenic diet, it is important to avoid intaking foods and/or drinks that includes whole fruits, whole grains, dried fruits, chicken nuggets, milk, cold cuts, alcohol, ice cream, and other desserts that are low fat.

An example of a Keto Diet meal plan

Breakfast tomato slices, two fried eggs, coffee with heavy cream

Snack full-fat cottage cheese with pine nuts

Lunch cheese, avocado, grass-fed burger with spinach salad

Snack roasted and salted almonds

Dinner grilled salmon with broccoli and butter



