Ketogenic Diet 

Beginner's Guide to A Ketogenic Diet and Diet Plan

Ketogenic diets have massively increased in popularity over the past few years. Not only is a ketogenic diet therapeutic for seizures, ketosis is touted as an effective way for efficient, fast weight loss, beating out other diets routinely in most studies. Other benefits include mental focus, increased energy, leveled blood sugar, and drops in inflammation. 

So what is a Ketogenic Diet?

A ketogenic diet is one where the process of ketosis is initiated when the body isn't getting it's primary source of fuel--glucose, and glucose is a sugar broken down from carbohydrates. When glucose sources are low, the body switches to ketones. This is to support the body's metabolic process, or the staving off of death induced by starvation when it senses that food sources are low. 

This is because the body's primary source of energy is carbohydrates, or glucose. It's the simplest, most efficient source of energy for your body to use and will prioritize it over any other source. But when glucose levels are gone, a process known as ketosis begins. The body converts to using ketones, a source of energy that is converted from fat by the liver. Once the process begins, the body is now using ketones as the primary source of energy. 

When the metabolic process is awry, say in people with Metabolic Syndrome, Type 2 Diabetes, or morbid obesity, a ketogenic diet becomes extremely helpful in maneuvering around the typical process of glucose usage so that one can lose weight. The point of a ketogenic diet then is to force the body to use ketones instead of glucose. And to do this, one has to minimize their carbohydrates. Because the body is highly adaptable, the process is simple: reduce carbohydrates consistently, increase fats. 

Those new to macronutrient counting and dieting will have the steepest learning curve, but it's an easy learning curve. To enter and stay in ketosis, you want to maintain eating about 50 carbohydrates or less per day. Staying lower in carbohydrates will guarantee you get deeper into ketosis. Some will have to also increase their fats greatly, aiming for around 70% of their daily calories to be from fats. 

Things to avoid on the diet include:

grains, processed sugar, starchy fruits, and starchy vegetables.

A ketogenic diet will mostly consist of: leafy greens, meats not heavily processed, cruciferous vegetables, nuts and seeds, dairy high in fat, low carb sweeteners and berries.

Other things to include:
would be healthy foods high in fats such as coconut milk, BHB Mineral Salts, MCT oil, (an medium chain triglyceride that helps with ketone production), and avocado. 

An example diet plan for a ketogenic diet would be the following:

Breakfast: Egg omelette, with tomatoes, spinach, cheddar cheese cooked in butter

Lunch: A salad with low-carb dressing, meat, nuts and seeds, plenty of leafy greens 

Dinner: A fish or chicken with broccoli, covered in hollandaise sauce

Dessert: An avocado pudding incorporating cocoa, low-carb sugar, heavy cream and almond extract, topped with a few berries 

For your best health and any concerns, check in with a physician before attempting a ketogenic diet. It's important to keep in mind there's generally a transition period where people experience an increase in thirst, headaches, and dizziness. It's important to keep up fluids while also increasing salt intake.

This article  from
The Body Engineering team 
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