Mounting research suggests nutritional ketosis is the answer to a long list of health problems, starting with obesity. A ketogenic diet changes the metabolic engine of your body from burning carbohydrates/sugars to burning fats. Once changed the metabolic engine, your body is in a state known as ketosis.
The Ketogenic diet is a high-fat, low-carb diet invented in the 1920’s for epilepsy patients by Dr. Henry Geyelin. Dr. Geyelin observed improvements not only in seizures but also blood sugar and body fat. The end result is faster weight loss!
Generally speaking, the ideal ratio to go by is:
- 60-75 percent fat
- 15-30 percent protein
- 5-10 percent carbs
Be sure to keep daily net carbohydrates at 20g or less. To calculate your net carbohydrates, simply subtract your grams of fiber from your carbs (Net carbs = carbs – fiber).
However, the keto meal plan below is balanced correctly for the proper ratio so you don’t really have to worry too much to start.
How does ketosis work?
The ketogenic diet belongs is in the family of low-carb diets, so it works through a process that empties your glucose from your body. A standard diet has a tremendous amount of sugar and carbs and therefore has trained the body to use those sources (glucose) as fuel.
With this diet, over time we have depleted the glucose in our system and since we aren’t getting it from our diet anymore our body adapts and switches over to get its fuel from fats. The cool thing is we start to burn the stored fat we have in our body. The state of burning fat in this way is called ketosis.
It is important to understand that not only epilepsy patients benefit from this type of diet. It also has positive effects on diabetes, obesity, Alzheimer’s disease, Parkinson’s disease, heart disease, and even cancer.
Because sugar feeds tumors and encourages the growth of cancer, a diet that does not contain sugar and other carbohydrates can help you to prevent or fight cancer. The normal cells in the body have the ability to use fat for energy, while cancer cells can’t metabolically change so they can’t use fat for energy.
The meal plan below is designed to put your body in ketosis.
- Breakfast: Tomato, eggs, and bacon
- Lunch: Chicken salad with some feta cheese and olive oil
- Dinner: Cooked asparagus and salmon in butter
- Breakfast: Basil, goat cheese, tomatoes, and eggs
- Lunch: Mixed almond milk, cocoa butter, milkshake, and peanut butter with stevia
- Dinner: Meatballs mixed with cheddar cheese and vegetables
- Breakfast: Keto milkshake
- Lunch: Prawns, olive oil, and avocado salad
- Dinner: Pork chops with salad, broccoli, and parmesan cheese
- Breakfast: Salsa omelet, spices, onions, peppers, and avocado
- Lunch: Celery with salsa and guacamole and a handful of nuts
- Dinner: Stuffed chicken with vegetables and cheese
- Breakfast: Tomatoes and cheese omelet
- Lunch: Previous dinner’s leftovers
- Dinner: Salad, mushrooms, steak, and eggs
- Breakfast: Vegetable and ham omelet
- Lunch: A handful of nuts, ham, and cheese
- Dinner: Cooked spinach, white fish, and eggs on coconut oil
- Breakfast: Eggs with bacon and mushrooms
- Lunch: Guacamole hamburger and salsa cheese
- Dinner: Salad, beef steak, and eggs
You should definitely follow the ketogenic diet if you really want to improve your health, fight cancer, weight loss, endurance and performance enhancement!
Here’s a keto-calculator to help you calculate your macros on a ketogenic diet.