Ketogenic diet plan

ketogenic diet plan Ketogenic diet plan

Ketosis diets are sometimes planned for a 30-day period but are totally sustainable long term and you can be on a ketogenic diet plan for the rest of your life if you want to. A rigorous low-carbohydrate diet is followed as all your energy comes from fat and protein sources during this period. A ketosis diet is basically known as a high-fat diet, though protein plays a significant role in the ketosis diet too. Fat is taken to fill you up as well as give both adequate calories and vital nutrients to the body. It is imperative to seek advice from your doctor before commencing on any diet. But be alert that some doctors are not up to date on recent studies and might be against a low carb diet, even if it has been shown it’s very beneficial and not dangerous. You can check out KrisKris (a medical student who blogs about nutrition, always cites concrete studies and knows what he’s talking about) for more information. He also has a new site, Authority nutrition.


When the muscle tissue has depleted all the glycogen stored (when you stop eating carbs), the human body releases ketones. This state is referred to as ketosis. Ketones are released in the mitochondria of liver cells. These ketones start the breakdown of fatty acids as a way of giving energy to the body. Carbohydrates hinder this production of ketones as they bring back glycogen to the muscles, providing the body with a substitute source of energy.

Fat Loss

When the body exhausts its carbohydrates reserves, it converts fat to energy. It is important to know that the aim of the ketosis diet is to maintain muscle mass at the same time as burning fat. Consuming a moderate quantity of protein maintains the muscle tissue making the body to exclusively burn fat. Hence, the ketosis diet is the best method for burning fat rapidly. For some people like athletes trying to get that cut look a ketogenic diet plan goes for 30 days but you can stay on it as long as you like. I’ve been in ketosis for over a year and never felt better.

Avoid Carbohydrates

A ketosis plan should not include but a very small amount of carbohydrates. It’s not a zero-carb diet but it’s good to limit carbs to around 5% of your daily calories. The ketosis diet only allows the intake of less than 20-30 grams of carbohydrates each day. Vegetables that grow above ground are the best source of carbohydrates and must be within the recommended quantity intake. Starchy vegetables like potatoes should be avoided as well as fruit it has high amounts of fructose. Stick with veggies that grow about ground, for instance zucchini, cucumber, lettuce etc. Here you can find my Low carb vegetables list.

Consume Fat

This one is really important when you’re following a ketogenic diet plan. It might sound strange and even unhealthy (it’s not) to switch over to eating 65% fat (30% protein, 5% carbs) because of all the “fat will kill you” propaganda you’ve heard in the past. The major supply of calories on your ketogenic diet plan should be fat and protein. Examples of fat include olive oil, butter, cheese, cream and mayo, but also nuts, avocado etc. To meet every day calorie requirements, one needs to take a lot fat in his/her main meals along with moderate protein and a small amount of carbs. Try to avoid fats rich in omega 6.

Consume moderate protein

Eat a moderate amount of protein while you’re on the ketogenic diet plan. Suitable foodstuffs include poultry, cheese, beef, pork, and seafood, protein supplements, peanut butter, nuts, shakes and eggs. One should also take some non-starchy vegetables like cucumbers, lettuces, peppers etc. One should ensure he/she keep below 20-30 g of carbohydrates every day.

Typical ketogenic diet plan menu

A typical day on the ketosis diet might include:

Breakfast: omelette (eggs, cheese, heavy whipping cream and spices for flavor) Avocado on the side.
Lunch: cheeseburger without the bun, prepared from ground beef, bacon, cheddar cheese, an egg and mozzarella cheese. Wrap it in lettuce to replace the bun.
Dinner: Steak, broccoli, salad and a cream sauce or bernaise.
Snacks: peanut butter, pork rinds, deli meat, cheese, boiled eggs etc.

Make sure you browse through my page, I have a few very delicious recipes. I’m also on Pinterest and have gathered a ton of recipes there :)

My low carb store has a list of lot of great books to read and yummy low carb food so you won’t feel like you’re missing out.

I hope you enjoy your ketogenic diet plan. You might have a rough couple of days in the beginning so make sure you read up on the dreaded keto flu and be prepared for it!

{ 16 comments… add one }
  • Jeanne Knight March 10, 2013, 7:33 pm

    Want to know about this diet

  • Orzealyea Cavil April 22, 2013, 2:59 pm

    Hello I love this plan, but is there anyway I can purchase a book that contains Monday thru Friday meal plans. I’m getting back into weightlifting and I am in need of support.

  • Pippa April 24, 2013, 3:34 pm

    Hi. I have decided to have a go at the Keto diet. I have struggled for so long as I commute to London and back so that’s 5hours travelling on top of a 9hour day. I am always starving hungry so I hope this will work. I have prepared my breakfast of omelette made with 4 eggs, bacon, mushroom, cheese and cooked in butter. Lunch is cheese cucumber olives ham and boiled eggs. Hope this is ok. Can you let me know if im on the right track. Meat and brocolli for dinner.

  • Wilma May 9, 2013, 6:53 pm

    Only when I introduced a little carbs, I started to loose weight

  • Joan Pearson June 21, 2013, 1:32 pm

    How much fruit can you eat on this diet?

    • Lilja June 28, 2013, 2:28 pm

      Most fruit has lots of carbs. I’ve eaten some berries in moderation. Strawberries, blueberries and raspberries.

  • LM July 14, 2013, 2:32 pm

    I am consuming less than 20 carbs a day. Probably not enough fat. I have hit a wall & am not loosing – I still have 18 lbs to lose. What do you think I should do to get over this hump?

  • Larry Cook July 25, 2013, 9:26 pm

    How to follow this idea of eating for Parkinson’s, when I don’t eat meat except for some fish. The only dairy I can eat is Mozzarella Cheese.
    I know I can leave off the processed whole wheat crackers, corn chips, cheerios, but it will be a stretch to move toward so much fat when my diet omits meats, which has been helpful to me in a variety of ways.
    I’m used to a good quality whole wheat bread plus millet bread.
    I seldom eat rice and lettuce as they seem to stress my stomach/digestive system.
    Thanks for any feedback.

  • Eileen January 27, 2014, 12:59 am

    Do you have to eat 20 g of carbs

  • MarcysiaaW June 11, 2015, 6:49 am

    Od jutra rozpoczynam odchudzanie, kto sie odchudza ze mną? Nie będzie lekko ale trzeba się wziąć za siebie. Mam już dobry plan na odchudzanie, wszyscy którzy są chętni proponuje zacząć od wipisania w google – xxally radzi jak szybko schudnąć


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