A ketogenic or keto diet is a very low-carb diet that turns the body into a fat-burning machine. The keto diet has many proven benefits for weight loss, better health and productivity, as millions of people around the world already know.
- Are you interested in losing weight, improving health, or reversing type 2 diabetes?
- Do you want to go on a low-carb diet and a keto diet, but don’t know where to start?
- Maybe you need a reboot to get back in shape and you’re not sure if this is your way?
If you answered “Yes” to any of these questions, this two-week challenge is right for you. It is created to be as simple and effective as possible. We will provide you with the right tools you need to start your new healthier life – completely free of charge.
What does “keto” mean and what are the benefits of the diet?
“Keto” in the ketogenic diet comes from the use of ketones as the main fuel for metabolic processes. This is an alternative fuel for the body, which is used when the blood sugar level (glucose) is insufficient.
Ketones are produced in the liver by fat. They are then used as fuel in the body, including in the brain. The brain is always hungry and consumes a lot of energy every day. It cannot work directly through fat. So the fat must be converted, since the brain needs either glucose or ketones.
During the keto diet, your body switches to plan B for fuel and starts running almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access fat deposits and to boost the breakdown of fatty acids.
This is great if you are trying to lose weight, but there are other less obvious benefits, such as control of hunger and the constant supply of energy you receive throughout the day.
When the body produces ketones, it is in a state of ketosis. The fastest way to get into ketosis is by fasting, but there is no way you can last that long and you don’t have to.
The keto diet, in turn, can be carried out indefinitely and leads to a state of ketosis. The regime brings many benefits that are typical for fasting, but without the need to starve.
Even on the contrary – with a keto diet, you can eat quite a variety of foods and completely forget that this is a restrictive regime.
The benefits of a keto diet are similar to those of other low-carb diets, but it is more powerful than them due to a key combination of fat and protein.
The best that the keto diet can do for you is:
- Lose Weight – turning your body into a fat burning machine has obvious benefits for weight loss. Fat burning is significantly increased, while insulin, the fat storage hormone, is significantly reduced. This creates ideal conditions for loss of subcutaneous fat without starvation
- Adjusting your appetite – during the keto diet you will have new better control over your appetite. When your body burns fat 24/7, it has constant access to stored energy, which significantly reduces the feeling of hunger. This is very common and studies prove it.
- Always be energetic and in good condition
- Control blood sugar and control type II diabetes
- Improve your health markers – lipid profile, insulin levels, blood pressure and more
- Soothe stomach problems – less gas, swelling and bloating
- Increasing of your physical stamina
- Counteract epileptic seizures
FOODS TO EAT ON KETO DIET:
These are suitable foods to enjoy during the keto diet. In order to stay in ketosis, you must consume only these foods:
- Fish and seafood – salmon, trout, tuna, cod, mussels, oysters, lobsters and crabs
- Good fats such as olive oil, avocado, avocado oil, coconut oil
- Meat – chicken, pork, beef, lamb, bacon, ham, turkey
- Vegetables that grow above the ground – cauliflower, cabbage, broccoli, peppers, aubergines, tomatoes, cucumbers, asparagus, spinach
- Cheese (soft or hard) and cheese, sour cream and others
- Nuts – almonds, peanuts, peanut butter, almond oil, walnuts, hazelnuts
- Berries – blueberries, blackberries, raspberries
- Natural sweeteners (in limited quantities) – Stevia, Sucralose
- Unsweetened coffee and tea
FOODS TO AVOID ON KETO DIET:
- Fruits – apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, grapefruits, plums
- Starch and cereals – wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, buckwheat
- Root vegetables – potatoes (sweet and ordinary), carrots, parsnips, beets, turnips
- Cereal products – bread, pasta, rice, corn, oatmeal, cookies, pizza, popcorn, muesli, flour
- Legumes – black beans, pinto beans, soybean, peas, chickpeas, lentils
- Sweeteners – cane sugar, honey, maple syrup, agave nectar, corn syrup
- Sugar confectionery – sweets, chocolate, cakes, ice cream, cookies, pudding, creams
- Some oils – canola oil, soy oil, grape seed oil, peanut oil, sesame oil, sunflower oil
- Alcohol – beer, cider, sweet wines, sweetened alcoholic beverages
- Sweetened beverages – coffee, tea
- Low fat dairy products – skim milk, mozzarella, skimmed yogurt
- Sweetened sauces – ketchup, barbecue sauce, tomato sauce, some salad dressings and hot sauces
For whom the keto diet is not recommended:
There are some risk groups of people who should not switch to such a diet. If you belong to them and want to try the keto diet, be sure to consult a doctor. The main factors that do not allow such a diet are related to the health of the liver and the heart.
Risk groups include:
- Pregnant women and nursing mothers
- Patients taking medications for diabetes (especially insulin)
- Patients taking medications for high blood pressure
7-DAY KETO MEAL PLAN
At first glance, the list of foods to avoid is much longer, isn’t it? This should not frighten you! Once you try the keto diet and switch to a cleaner meal without fast carbs and bad fats, you’ll want to stay longer.
Now it’s time to show you a 7-day meal plan for keto diet. There are no fixed amounts, as you don’t need to strictly count calories.
- Breakfast: scrambled eggs in butter on a fresh salad covered with avocado
- Snack: sunflower seeds
- Lunch: spinach salad with grilled salmon
- Snack: celery and pepper strips dipped in guacamole
- Dinner: pork chop with cauliflower and red cabbage salad
- Breakfast: bulletproof coffee (made of butter and coconut oil), hard-boiled eggs
- Snack: macadamia nuts
- Lunch: tuna-stuffed tomatoes
- Snack: roast beef and sliced cheese
- Dinner: zucchini meatballs covered in cream sauce
- Breakfast: omelette with cheese, vegetables and salsa
- Snack: Greek yogurt covered with chopped pecans
- Lunch: Sashimi and Miso soup
- Snack: smoothies with almond milk, vegetables, almond oil and protein powder
- Dinner: roast chicken with asparagus and mushroom sauce (sautéed).
- Breakfast: smoothies with almond milk, vegetables, almond oil and protein powder
- Snack: two hard-boiled eggs
- Lunch: almond crusted chicken breasts with a cucumber and goat cheese
- Snack: sliced cheese and peppers
- Dinner: grilled shrimp with lemon juice and asparagus
- Breakfast: fried eggs with bacon and vegetables of your choice
- Snack: a few walnuts with a quarter cup of fruit
- Lunch: veal with salad covered with avocado and cheddar
- Snack: celery sticks dipped in almond oil
- Dinner: baked tofu with cauliflower rice, broccoli and pepper, covered with homemade peanut sauce
- Breakfast: baked avocado eggs in a basket (avocado crusts are used);
- Snack: kale chips or kale salad
- Lunch: avocado salmon rolls wrapped in seaweed leaves (without rice)
- Snack: turkey or pork with steamed vegetables
- Dinner: grilled beef with pepper and broccoli (sautéed)
- Breakfast: scrambled eggs with vegetables and salsa
- Snack: dried seaweed and cheese
- Lunch: sardines salad made with avocado mayonnaise
- Snack: turkey sticks (from the breasts, cut into julienne and left in the marinade for 4 hours and then grilled)
- Dinner: baked trout with butter and sautéed bok choy