You’ve heard it all before.
However, diets in their purest form are supposed to aid with weight loss. They are supposed to organize one’s approach towards shedding weight when hoping to do it in an orderly manner.
Just looking for a ketogenic meal plan without the BS? Try this one!
Things start to go awry when diets mislead and/or are not constructed around established scientific research and knowledge.
This diet is one such option, which is built on scientific logic.
When broken down, this diet is actually quite simple – simple is usually better. It relies on a person building their dietary intake around a low carb, high fat, and average protein setup.
The breakdown would come out to be as follows:
- 60% Fat
- 30% Protein
- 10% Carbohydrates
- 1 Development Of Ketone Bodies
- 2 Pros & Cons of the Ketogenic diet
- 3 How the Ketogenic Diet Weakens Cancer Cells
- 4 Eradication Of Sugar Cravings
- 5 Glucose Reduction Reduces Cholesterol
- 6 Burst Of Energy
- 7 Example meal plan (1 Week)
- 8 8 Easy Ketogenic Drink Recipes
- 9 Keto Pancake Recipe
- 10 Summary
Sounds nice, but does it work?
Yes, countless studies have been run over the previous decade and each one has come back positive. This diet is appealing and will help the body lose weight.
So in order to find out why it works, we need to ask some questions first:
What are the reasons for using this diet? How does it instigate weight loss?
our review of the best keto diet books and guides available today
- What are the reasons for using this diet?
- How does it instigate weight loss
Development Of Ketone Bodies
Ketone bodies provide energy when released by the liver during periods of low food intake. It suppresses the necessity for additional carbs and gives you more leeway when going on such a diet.
These ketone bodies are beneficial. They help suppress the temptation to go on a binge-eating journey where you lose self-control. Weight loss is only possible when these ketone bodies release into the bloodstream and help your organs as an energy source.
The ketogenic diet becomes a catalyst for ketone bodies and gives them the ability to remain a central figure in your journey towards weight loss.
Ketone molecule – (Design by HealthForm)
Pros & Cons of the Ketogenic diet
As with any diet, there are upsides & downsides and it really depends on what your goals are and how much effort you are willing to put in.
So to make sure that this weight loss routine is the right one for you; we have made a brief overview of the good and bad points below:
- Improved fat loss mechanism – Because of the way your body uses energy, you will find that you will lose more fat in a shorter period of time.
- Aids in epilepsy management – states that Ketone molecules can aid in reducing the symptoms of epilepsy, (see sources below)
- Difficult to stick to – As a result of its strict ratios and low carb intake, your body will be craving certain foods at the beginning. This can make it very hard to stick to. However once you overcome the initial stages, it will become much easier.
- High fat diet – The way the Ketone diet works is that you need to increase your intake of fat. This can lead to other detrimental health effects down the line. You must also always be aware of the types of fat you are eating and to stay away from empty calories.
What are Ketone Bodies?
Basically, your body needs energy to survive and most of the time with the modern diet; it will get its energy from glucose from carbohydrates.
Because our modern diet is so full of these carb rich foods, the body never really gets to the stage where it can break down fat to use as energy in any meaningful way, (apart from when we are fasting as a result of sleep).
However when we go on a carb restricted diet, the body is still craving energy and will then revert to breaking down its fat storage to use. When glucose becomes limited, the small amounts that are left in the body will be used as energy for red blood cells, (they can only run on glucose), and the brain cells which tend to run better on glucose.
This leaves the rest of the body in need of energy. So the liver will break down the fatty acids stored up, and turn them into Ketone bodies.
These molecules will circulate around your body, providing energy to the muscles, kidneys and brain.
How the Ketogenic Diet Weakens Cancer Cells
NCI’s Surveillance, Epidemiology, and End Results (SEER) Program publishes detailed statistics concerning the incidence rates of cancer.
According to their findings, over 39 percent of people will have cancer at one point in their lives. Dr. Thomas Seyfried, as well as countless other researchers, has dedicated himself to researching possible cures for this disease.
Dr. Seyfried believes that the secret for stopping cancer cells in their tracks may lie in something as simple as diet.
In fact, it isn’t just cancer that this diet might help, but there has also been scientific research about how Rheumatoid Arthritis And The Ketogenic Diet can compliment each other
Starving the Cancer Cells
Researchers have noted that cancer cells contain large numbers of insulin receptors, which enables them to feed off of any sugar in the bloodstream.
In fact, cancer patients with the lowest survival rates often had higher blood sugar levels than those who lived longer after diagnosis.
Dr. Thomas Seyfried and his colleagues theorize that ketogenic diets can starve cancer cells and suppress tumor growth.
A 2014 paper out of the Free Radical and Radiation Biology Program at the Holden Comprehensive Cancer Center in Iowa City was published in Redox Biology, and it outlined researched findings that limiting the consumption of glucose does seem to stress cancer cells.
Why is This Diet Effective?
This diet is similar to the Atkins diet in that it is a high-fat diet that is low in sugar.
It’s meant to starve cancer cells by cutting off one of their main sources of fuel- sugar. Dr. Seyfried noted that our ancestors did not eat grains, sugars, and starch very often, and that cancer may so prevalent in our modern culture today because we are not consuming the types of foods that we have evolved to eat.
Sugar is an inflammatory agent in the body and may be the cause for many types of diseases.
When people stop eating carbohydrates and sugars, the body is forced to burn ketones in order to have enough energy instead of burning carbohydrates or sugars.
Other Benefits and Staple Foods
There are many other benefits as well, including increased energy, sustained weight loss and heart health. Ketogenic diets have also been found to control seizure disorders effectively.
Additionally, it really isn’t as hard to follow as you’d think, (check out this list of 121 recipes to get some ideas).
Staple foods include:
- Seeds and Nuts
- Olive and coconut oil
- Leafy green vegetables
- Grass-fed beef
- Fish and other seafood
- Full-fat dairy
However, since high-protein diets can also strengthen cancer, it is important to only consume protein sources in moderation.
The best way to starve cancer cells on a ketogenic diet that is about 75 percent healthy fats, 20 percent protein, and 5 percent carbohydrates at the most.
It is important to note that Dr. Seyfried recommends that this diet be followed while the patient is under the care of a physician, and that the diet is mean to be practice in conjunction with existing cancer treatments.
It is important to discuss all diet changes with a healthcare professional.
What about weight loss?
Well quite simply, the more your body breaks down your fat stores, the more you will find yourself slowly going down in size.
This is a long process though, and as with everything, it is very, very important to first consult with your doctor to make sure your body can handle this transition.
It is also worth noting that you should really ease into this kind of diet, because you will be upsetting a delicate system that has been working for a long time!
Eradication Of Sugar Cravings
Sugar cravings will lead to insulin troubles and, therefore, lead to additional weight gaining concerns. Without a reduction in how much sugar is going into your body on a regular basis, you are fighting a tough battle.
You need to eradicate sugar from your diet. It is full of carbs and will hurt your chances.
The best solution is to go on this diet, which is built around removing sugar and doing it immediately.
Due to the limitations of how many carbs you can eat during the day, sugar will go out the window.
You won’t want to waste your carb space for sugary treats. Your eating habits can change, but it begins with the right diet and this is it.
How can the Photogenic diet reduce sugar cravings?
It isn’t actually the Ketogenic diet making you crave sugar less per se, but rather the fact that you are voluntarily reducing your sugar levels to a point where your body becomes used to the lower levels of glucose in it.
You see, carbohydrates tend to convert into sugars, so by lowering your carb intake, you are also inadvertently lowering your chances of converting it into simple sugars.
Basically you are reducing your sugar levels by default and with lower levels of the stuff in your blood; you are going to be craving it less.
Glucose Reduction Reduces Cholesterol
You will notice a drop in your cholesterol level when trying out this system, but what does this have to do with losing weight, though?
It relates because of glucose reduction in your bloodstream. When your glucose levels drop (i.e. no more sugar), you are also helping the heart.
You are helping it to work more efficiently.
You are also helping the repairing process in your body when inflammation occurs. This means you can work out harder (cardio, lifting weights) and feel great while you are doing it.
Burst Of Energy
Working out to lose weight requires energy.
This is a good or bad thing depending on how you see exercise, ( I love it personally because I get a real sense of accomplishment!).
The general assumption is for everyone to use carbs as a means to gain energy. Indeed, there is a scientific reasoning behind increasing carb intake for energy, but it also slows the body down from a health perspective.
It is a short-term solution.
This diet immediately increases energy and sustains it. By filling the body with appropriate foods and giving it consistency, the body begins to heal and rest.
This gives it the burst of energy needed for any structured workout.
Exceptions to this rule
There are some exceptions to this rule, and I will list some activities below that a high carbohydrate intake is absolutely necessary.
You see certain forms of workout do involve a carb rich diet, because the actual act of the workout will use the glucose for energy and it will do so much more efficiently.
Some forms of workout aren’t suited to this diet, including but limited to:
- Long distance cycling
- Intense swimming
The Keto diet is really for normal people with busy lives who want to be fit and healthy and haven’t got the time to get involved with those listed.
I would love to think that I could run a marathon or swim 5 K if I wanted to, but a young family, money and time constraints just don’t make it feasible.
Example meal plan (1 Week)
- Breakfast: Egg, tomato, basil and goat cheese omelet
- Lunch: Chicken salad with olive oil and feta cheese
- Dinner: Salmon with asparagus cooked in butter
- Breakfast: A ketogenic milkshake (no idea? Try this one!)
- Lunch: Shrimp salad with olive oil and avocado
- Dinner: Pork chops with Parmesan cheese, broccoli and salad
- Breakfast: Bacon, eggs and tomatoes
- Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshak
- Dinner: Meatballs, cheddar cheese and vegetables
- Breakfast: Ham and cheese omelet with vegetables
- Lunch: Ham and cheese slices with nuts
- Dinner: White fish, egg and spinach cooked in coconut oil
- Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia
- Lunch: Beef stir-fry cooked in coconut oil with vegetables
- Dinner: Burger with bacon, egg and cheese, (just make sure to skip the bun)
- Breakfast: Omelet with avocado, salsa, peppers, onion and spices
- Lunch: A handful of nuts and celery sticks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables
- Breakfast: Fried eggs with bacon and mushrooms
- Lunch: Burger with salsa, cheese and guacamole
- Dinner: Steak and eggs with a side salad
8 Easy Ketogenic Drink Recipes
When following a diet, many people have a difficult time or fail to see results for one reason or another.
You might not realize it, but much of what we drink counts towards our total daily intake.
It can be difficult to cut back on alcoholic and sugary drinks, so when following a diet, it is important to be conscious of what drinks you are putting into your body.
When following a Keto diet, it can be beneficial to have on hand recipes of low carb drinks that are high in fat and protein, if possible.
Here are 8 easy Ketogenic drink recipes.
Margarita with Avocado
Let’s not waste any time getting an idea of some Keto-friendly alcoholic drinks that are low in carbs. By now, you’ve probably heard about all the great benefits of avocados.
Here is how you can make a low carb avocado margarita:
- 2 ounces of your favorite tequila
- .75 ounces of Grand Marnier
- 1.5 ounces fresh lime juice
- 1.5 ounces of low carb simple syrup
- Half of an avocado
- Salt and lime for garnish
Put the avocado, lime juice, simple syrup and cilantro into a blender and blend well. Mix with the tequila and Grand Marnier and enjoy in a garnished glass.
Herb Infused Vodkas
Another great alcoholic drink is herb-infused vodkas.
There are many different herbs that are great to flavor vodka with. Try out lavender, mint, rosemary, or even ginger. You can also pair the herbs with other fruits like blueberries, strawberries, or lemon.
Use your favorite vodka, add the fresh herbs and other ingredients and make sure the lid is tight. Infused for 2 days to 1 week, depending on the flavor profile you are hoping for.
Lemon Thyme Iced Tea
Now onto some tea recipes. Lemon thyme iced tea is as delicious as it sounds. You can buy lemon thyme plant at Whole Foods or other health stores.
Make a pot of your favorite black tea and add some of the lemon thyme sprigs to the teapot. After the tea has cooled down, put it in the fridge for a couple hours. When you are thirsty, serve it over ice.
Turmeric Ginger Lime Tea
Turmeric and ginger are very healthy spices. By adding them to your low carb tea, you are enjoying a healthy and Keto-friendly drink. It can also help boost your immune system if you are not feeling well and even relieve inflammation.
Here is what you’ll need:
- 1 lime, sliced
- Small turmeric root already peeled and cut
- Small ginger root already peeled and cut
Add these ingredients to your favorite black tea and enjoy the well-blended flavors, while also feeling confident you are sticking to your diet.
Bulletproof Keto Coffee
The bulletproof coffee recipe is beneficial, giving you energy and helping with brain function and cognitive thinking. It is also Keto-friendly, meaning it is low in carbs. Sometimes drinking the same boring cup of coffee every day can be tiring.
If it is time to spice it up, here is what you will need:
- 2 cups of coffee already brewed
- 2 tablespoons of clarified butter or grass-fed butter (ghee)
- 1 tablespoon of MCT oil or powder
- 1 teaspoon of cinnamon or pumpkin spice
- Optional: Himalayan sea salt, Stevia, maca root powder
Blend all ingredients until they create a froth. With only 280 calories in total, there are
- 30 grams of fat
- 2.5 grams of carbs
- 1 gram of protein
It is a perfect way to begin the day.
Keto Green Smoothie
Smoothies can be a great way to begin your day or to enjoy a snack throughout the day. Most smoothies are also so nutritional that they can be a great substitute for lunch or dinner.
This smoothie is Keto-friendly and tasty. Here is what you’ll need:
- 2 cups of spinach or kale
- 10 raw almonds
- 2 Brazil nuts
- 1 cup unsweetened coconut milk
- 1 Scoop protein powder
- 1 scoop of greens powder
Place all the ingredients into a blender and blend until smooth enough to drink. This drink will keep you full and help you stick to your diet.
Celery, Cucumber, Lime Smoothie
This refreshing smoothie will make you feel like you are not on a diet at all. It is so delicious, you won’t realize it is so healthy. Here is what you’ll need to make it:
- Celery (about 4 stalks washed and cut)
- Cucumber (peeled, deseeded and cut)
- ½ juice from a lime
- ½ cup water
- ½ cup ice
Blend all the ingredients into a blender until it is your desired consistency. You can even add a shot of liquor if you’re feeling wild.
The benefits of this drink are that it can help you to feel refreshed and will hydrate your body, which is so important while on any diet.
Drinking this concoction and staying hydrated is an excellent way to help your body lose weight.
Easy Flavored Water
The beautiful thing about water is that you can do so much with it. Really!
By adding some of your favorite fruits to it and letting them sit, you can have a delicious drink. Many people don’t always get their daily dose of water because they are so bored with the drink.
Many flavored waters that are bought in the store tend to have added sugar and other additives that are not always healthy. Making your own at home is much better and low carb.
Getting enough water, staying hydrated and making sure to stick to your diet is no easy task. That is why it is helpful to have a list of drinks that are ready to go when you need to quench your thirst.
Be careful to stick to low carb drinks that are not full of too much sugar. When on a diet, it can be most beneficial to stay away from alcohol, but it also is nice to have a drink every once in a while.
When you do, make sure to choose healthy choices that will not set you back from being successful in your diet.
Keto Pancake Recipe
- Prep Time: 10 mins
- Cook Time: 10 mins
- Total Time: 20 mins
- Serves: 10
- Serving Size: 1
- 2 C almond flour
- 8 T butter, melted
- 1 T avocado oil (or coconut)
- 1/4 C water
- 4 eggs
- Pinch of salt
- 1 t vanilla extract
- 1 t baking powder
- 2 T sweetener (can use THM Gentle Sweet)
- Butter for griddle
Combine all ingredients in blender or food processor. Let mix until fully combined.
Let rest 5 minutes before cooking—enough time to get a griddle hot.Set a griddle (or non-stick skillet) to MED LOW heat. Use a 1/3 cup measuring cup to portion out pancakes. Cook until edges of pancakes start puffing up (the centers will NOT bubble), about 3 minutes.
Serve hot with sugar free maple syrup.
Refrigerate leftovers in ziplock baggie and reheat in microwave.
This is a powerful diet. It might be the one to change your life. Weight loss is a predicament of its own where each day is a challenge to become better and stronger. You will wake up every morning and rush to the mirror hoping change has occurred, but without the right diet, you will only see flubber hanging from your waist, thighs, and face.
Give this diet a real opportunity to make amends for previous mistakes you’ve made. It is the structured diet your body is screaming out for and not making this change is utterly pointless.