If this is your first time hearing about Keto, here’s what this diet really is:
The term “keto” comes from “ketosis,” a physiological state in which the body burns stored fat for energy rather than glucose. When 90% of the calories you consume come from fat rather than carbohydrates and sugar, you are in ketosis.
You must regularly eat a lot of fat and vegetables and drink a lot of water to see weight loss effects from this diet. Entering ketosis typically takes 3–5 days, but once you do, you’ll experience a certain mental clarity.
There are many ways to measure your level of glucose in order to
verify that you’ve entered a deep ketosis state. The best one is by
using a device that measures your blood sugar mmol levels. You can buy
devices like this at any pharmacy, starting at $60.
If you want to
gain physical strength or repair your DNA using this diet while you
exercise you must consume a larger portion of fat through protein. The
keto meal plan below is suited for those who are not exercising while
doing this diet.
As I said above, the whole point of this ketogenic
diet is that every calorie you consume comes from fat and nothing else.
Once you understand this you can even make your own meal plans without
going by the book. However there are many benefits of increasing the
levels of ketosis by consuming specific kind of vegetables like avocado,
spinach and lettuce.
Here’s the meal plan:
Breakfast
Your breakfast is the most important
meal of the day. Never forget to skip it, unless you consume a large
portion of fat through a smoothie. To achieve this you can use whey
protein supplements which will perfectly do the job. However, never mix
your morning smoothie with fruits because it contains a large portion of
glucose (fruit sugar), which will prevent a proper state of ketosis.
- 30 grams of whey protein
- Avocado
- Sour cream
If you want to have a proper breakfast instead of a smoothie you can also eat 4 boiled eggs with bacon.
Lunch
Your lunch should be all about meat. The ideal keto lunch can be made of beef, chicken or sardines. Here what I mean by that:
- 200 grams of chicken prepared in coconut oil
- Lettuce salad
- Avocado
- Cherry tomatoes
You can replace the chicken with any other meat you prefer or even better, with fish.
Dinner
Your dinner should be a super large salad
with half the amount of meat or fish you had for lunch. Nothing special
here also, same as your lunch, just a smaller portion.
- Sardines with lettuce
- Feta cheese
That’s all from this diet. As you can see there are no special
ingredients you need to consume. It’s really cheaper that other diets
and it burns body fat much faster than other diets.