The ketogenic diet (or keto diet, for short) is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
there are several versions of the ketogenic diet, including:
Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs .
Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.
It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.
Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils
It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis
Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours.
Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body.
Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite
A ketogenic diet can help you lose slightly more weight than a low fat diet. This often happens with less hunger.
Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.
Base the majority of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb veggies.
A sample keto meal plan for 1 week
To help get you started, here’s a sample ketogenic diet meal plan for one week:
breakfast: veggie and egg muffins with tomatoes
lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
dinner: salmon with asparagus cooked in butter
breakfast: egg, tomato, basil, and spinach omelet
lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake (more keto smoothies here) with a side of sliced strawberries
dinner: cheese-shell tacos with salsa
breakfast: nut milk chia pudding topped with coconut and blackberries
lunch: avocado shrimp salad
dinner: pork chops with Parmesan cheese, broccoli, and salad
breakfast: omelet with avocado, salsa, peppers, onion, and spices
lunch: a handful of nuts and celery sticks with guacamole and salsa
dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
lunch: ground beef lettuce wrap tacos with sliced bell peppers
dinner: loaded cauliflower and mixed veggies
breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms
lunch: Zucchini and beet “noodle” salad
dinner: white fish cooked in coconut oil with kale and toasted pine nuts
breakfast: fried eggs with and mushrooms
lunch: low carb sesame chicken and broccoli
dinner: spaghetti squash Bolognese
Always try to rotate the vegetables and meat over the long term, as each type provides different nutrients and health benefits.