Discover a diet that let’s you eat fats to lose weight and give you a much healthier lifestyle!
A normal diet usually includes larger amounts of carbohydrate, protein, and then fat.
The ketogenic diet is a low-calorie and low-carbohydrate diet, and has high levels of fat and protein, reducing the body’s chance to produce glucose.
The ketogenic diet was originally introduced in 1920 and, in this diet, the fat to carbohydrate ratio is 5:1.
A ketogenic diet maintains the body in a state of ketosis, so the body will have to metabolize the stored fat to use it for energy instead of carbohydrates.
That´s the reason why the ketogenic diet can turn your body into a fat burning machine and can make you feel less hungry and also improve lean mass maintenance.
It is a good regulator of the body’s calorie intake and can reduce the effect of starvation in the body.
It is believed that high fat diets may lead to the development of several diseases such as heart diseases, diabetes and cancer.
However, researches have recently shown that a ketogenic diet lowers the risk factors for heart disease in obese patients.
A ketogenic diet plan can consist of 20g to 30g of carbohydrate and 80g to 100g of protein.
Meals are basically formed of low-carbohydrate foods such as green vegetables and salad, and of high-protein foods such as meat, fish, fowl, eggs, shellfish and cheese.
Polyunsaturated and monounsaturated fats are also included in the ketogenic diet completing the necessary calorie intake.
Some authors claim that the results with the ketogenic diets could be attributed to a reduction in appetite due to a higher satiety effect of proteins or even to some effects on appetite control hormones.
Ketogenic diets can also improve a reduction in lipogenesis and increase lipolysis, helping the body’s metabolism to burn more fat.
It’s important to remember that you shouldn’t undertake any kind of ketogenic diet without medical supervision and that only your dietitian can establish the diet plan and the meal’s composition.
We’re going to show you the three basic steps to build a ketogenic diet plan:
STEP #1 Establishing the energy intake of the ketogenic diet plan:
Every diet plan starts with this first step.
Each person has an necessary amount of calories and that depends on many factors such as the gender, age, the person’s level of physical activity, the person’s healthy condition, and so on.
Your dietitian will probably make a full body evaluation to determine your body composition and then establish the percentage of body fat you have now and how much you should reduce.
Calorie intake calculations are based on lean body mass or total weight minus body fat.
During the fat burning process, the calories may need to be adjusted a short period after starting the diet;
STEP #2 Determine how much protein your ketosis diet should have:
Protein is a necessary nutrient that your body needs in order to function properly.
Most people in America already consume more protein than what they need. And this is done through all the meat, poultry, fish, etc.
The amount will very depending on what your goal is.
Now, if you eat more protein than you should it does not equal muscle building. If you are not able to burn the protein calories that you consumed it will also be stored as fat.
Adults in the U.S. are encouraged to get 10% to 35% of their day’s calories from protein foods. That’s about 46 grams of protein for women, and 56 grams of protein for men.
It’s not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC (cdc.gov).
STEP #3 Deciding the ketogenic ratio of the your diet plan:
This is the part where your dietitian is going to determine how much fat, carbohydrates (carbs) and protein you need in a day by calculating and distributing the meals along the day based on your needs.
On the ketogenic diet plan percentage ratios are usually of about 70% of calories from fat, about 20% from protein, and under 10% from carbohydrate;
ACTION Choosing the right food of the ketogenic diet plan:
Now you have all the information needed to make your best ketogenic diet plan.
With all these numbers such as the calorie intake, the percentage of protein your body needs and the ketogenic ratio, your dietitian can choose the kind of foods you are going to eat and decide what the meals will be like.
Here is just a guideline for you to know about the kinds of food that is allowed on the ketogenic diet plan and the foods you should avoid.
Check our Ketogenic Diet Food List.