Achieve Your DESIRED BODY COMPOSITION
Without Depriving Yourself or Going Hungry
By Becoming a FAT BURNING MACHINE
If you find yourself beginning to get muscle cramps or headaches, toss a bouillon cube into a mug of hot water with a tablespoon or two of salted butter. Not only will this relieve some of the symptoms, but it also provides an easy avenue for upping fat intake.
Tagliabue A, Bertoli S, Trentani C, Borrelli P, Veggiotti P. Effects of the ketogenic diet on nutritional status, resting energy expenditure, and substrate oxidation in patients with medically refractory epilepsy: A 6-month prospective observational study. Clin Nutr 2012; 31: 246–249.
Researchers believe that the ketogenic diet can also help patients with schizophrenia to normalize the pathophysiological processes that are causing symptoms like delusions, hallucinations, lack of restraint and unpredictable behavior. One study found that the ketogenic diet lead to elevated concentrations of kynurenic acid (KYNA) in the hippocampus and striatum, which promotes neuroactive activity. Some studies even point to the elimination of gluten under the ketogenic diet as a possible reason for improved symptoms, as researchers observed that patients with schizophrenia tended to eat more carbohydrates immediately before a psychotic episode. (2)
Remember eating too much protein in relation to fat can cause the body to break down protein for fuel instead, decreasing or stopping ketosis. If you eat leaner cuts of meat, consider including a fatty side dish or sauce. As much as possible, choose grass-fed and pasture-raised options.
Brehm BJ, Seeley RJ, Daniels SR, D’Alessio DA. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. J Clin Endocrinol Metab 2003; 88: 1617–1623.
Or use the table of contents below to navigate through the different days. You’ll find all the ketogenic recipes used in this meal plan on this page (ingredients, instructions, and nutritional data as well as a photo of the recipe so you know what you’re making).
If you do not want to include snack in your meal plan, only shop for ingredients indicated by the value before the parentheses. If you want to include snacks in your meal plan, add both values together to get the total amount of ingredient needed.
^ Kossoff E. Is there a role for the ketogenic diet beyond childhood? In: Freeman J, Veggiotti P, Lanzi G, Tagliabue A, Perucca E. The ketogenic diet: from molecular mechanisms to clinical effects. Epilepsy Res. 2006 Feb;68(2):145–80. doi:10.1016/j.eplepsyres.2005.10.003. PMID 16523530
This process of burning fat provides more benefits than simply helping us to shed extra weight — it also helps control the release of hormones like insulin, which plays a role in development of diabetes and other health problems. When we eat carbohydrates, insulin is released as a reaction to elevated blood glucose (an increase in sugar circulating in our blood) and insulin levels rise. Insulin is a “storage hormone” that signals cells to store as much available energy as possible, initially as glycogen (aka stored carbohydrates in our muscles) and then as body fat.
On a keto diet, weight loss can often be substantial and happen quickly (especially for those who start the diet very overweight or obese). The 2013 study published in the British Journal of Nutrition found that those following a keto diet “achieved better long-term body weight and cardiovascular risk factor management when compared with individuals assigned to a conventional low-fat diet (i.e. a restricted-energy diet with less than 30 percent of energy from fat).” (2)
^ a b c d e f g h i j k l m n o p q r s Kossoff EH, Zupec-Kania BA, Amark PE, Ballaban-Gil KR, Bergqvist AG, Blackford R, et al. Optimal clinical management of children receiving the ketogenic diet: recommendations of the International Ketogenic Diet Study Group. Epilepsia. 2009 Feb;50(2):304–17. doi:10.1111/j.1528-1167.2008.01765.x. PMID 18823325
I have just started low carb and exercising 1 hour. I lost 6 pounds on the first week. I’ was 10 st 6 and hope to get down to 9 st. Doing well at the moment but I’m worried about the winter months. I will not be able to maintain the exercise.
For example, if Sally does NOT want to include snacks in her meal plan and the shopping list says *bacon, 4 (3) strips, then Sally would only purchase 4 strips of bacon. Alternatively, if Sally does want to include snacks in her meal plan, she would purchase 7 strips of bacon.
Now, if you’re the kind of person that can’t fast then you can go back and follow week 2 again. That’s no big deal. Though fasting does take some time for the body to get used to, so I suggest putting your best efforts into it. Not only are the health benefits fantastic, the self-control that you gain from doing so is really a great thing.
You might be thinking that the ketogenic diet seems very difficult to get started with or restrictive, but remember that a diet consisting of 75 percent fat and 20 percent protein diet may not be necessary for the majority of adults to reap the benefits of this diet.
Veggies that are slightly higher in carbs (but still low all things considered) include asparagus, mushrooms, bamboo shoots, bean sprouts, bell pepper, sugar snap peas, water chestnuts, radishes, jicama, green beans, wax beans, tomatoes — 3–7 grams net carbs per 1 cup raw
You get to start experimenting more with dessert and dinner. You get to snack as you please inside your window and best of all – you get to eat that protein laden chicken that you’ve been missing so much of!
Note: Are you a vegetarian or vegan and want to go on a ketogenic diet? It’s still possible! Just keep in mind that the dietary restrictions can sometimes be a little bit intense. Make sure to plan ahead and prepare to aid your success. To help out, we’ve published articles (with 7 day meal plans included) for both the vegetarian ketogenic diet and the vegan ketogenic diet.
Because they don’t make it easy to lose weight and keep the weight off. My “21 Day Keto Diet” by My Keto Coach makes it simple to enjoy the foods you love—without calorie counting! We have made this diet specifically for those that just don’t have time to cook elaborate ketogenic meals but love great tasting food – and want results*! My goal is to get you into ketosis, and eventually keto adapted!
Your glycogen stores can still be refilled while on a ketogenic diet. A keto diet is an excellent way to build muscle, but protein intake is crucial here. It’s suggested that if you are looking to gain mass, you should be taking in about 1.0 – 1.2g protein per lean pound of body mass. Putting muscle on may be slower on a ketogenic diet, but that’s because your total body fat is not increasing as much.
^ Muzykewicz DA, Lyczkowski DA, Memon N, Conant KD, Pfeifer HH, Thiele EA. Efficacy, safety, and tolerability of the low glycemic index treatment in pediatric epilepsy. Epilepsia. 2009 May;50(5):1118–26. doi:10.1111/j.1528-1167.2008.01959.x. PMID 19220406
The ketone bodies are possibly anticonvulsant; in animal models, acetoacetate and acetone protect against seizures. The ketogenic diet results in adaptive changes to brain energy metabolism that increase the energy reserves; ketone bodies are a more efficient fuel than glucose, and the number of mitochondria is increased. This may help the neurons to remain stable in the face of increased energy demand during a seizure, and may confer a neuroprotective effect.
For years and years, saturated fats were seen as harmful for heart health and we were recommended to reduce them as much as possible. However, recent studies have debunked this, showing no significant link between saturated fats, which humans have been eating for thousands of years, and the risk of heart disease.
Drinking alcohol slows ketone production. There are some legitimate concerns when it comes to consuming alcohol on a ketogenic diet. Alcohol slows fat burning and ketone production. Drinks to avoid include:
Children who discontinue the diet after achieving seizure freedom have about a 20% risk of seizures returning. The length of time until recurrence is highly variable but averages two years. This risk of recurrence compares with 10% for resective surgery (where part of the brain is removed) and 30–50% for anticonvulsant therapy. Of those that have a recurrence, just over half can regain freedom from seizures either with anticonvulsants or by returning to the ketogenic diet. Recurrence is more likely if, despite seizure freedom, an electroencephalogram (EEG) shows epileptiform spikes, which indicate epileptic activity in the brain but are below the level that will cause a seizure. Recurrence is also likely if an MRI scan shows focal abnormalities (for example, as in children with tuberous sclerosis). Such children may remain on the diet longer than average, and it has been suggested that children with tuberous sclerosis who achieve seizure freedom could remain on the ketogenic diet indefinitely.
Kashiwaya Y, Takeshima T, Mori N, Nakashima K, Clarke K, Veech RL. D-beta-hydroxybutyrate protects neurons in models of Alzheimer’s and Parkinson’s disease. Proc Natl Acad Sci USA 2000; 97: 5440–5444.
“Chicken broth is absolutely critical on this diet as a way to ensure you are getting enough sodium,” Wittrock explains. “Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away.”
Here’s one study that shows drops in lesions and skin inflammation when switching to a low-carb diet. Another study that shows a probable connection between high-carb eating and increased acne, so it’s likely that keto can help.
The benefits of a ketogenic diet sound great but many of us still have concerns about the safety of eating such a high amount of fat each day. There are also common questions about the dangers of high ketone levels or effects on blood tests or dealing with the keto-flu symptoms.
A “moderate keto diet” is an option that can still encourage substantial weight loss and other improvements in symptoms. A moderate keto diet includes more foods with carbs and, therefore, more fiber too. Carbs are usually increased to about 30–50 net grams per day, which means foods like more high-fiber veggies, some fruit or some starchy veggies can also be included.
Using your leftover pork roast, mix with sliced onions and peppers, cream cheese, and shredded cheddar, and bake in the oven for 30 minutes at 350. Delicious, easy, and hearty, this meal is a crowd favorite, even if they’re not into low carb living! Get the recipe and instructions
The only real time where ketosis can give performance loss is in exercises that need an explosive action. If you need a little boost in your performance during these, you can “carb-up” by eating 25-50g of carbs about 30 minutes before you train.
Indeed, a common finding is that focusing on eating an alkaline diet in addition to a low-carb keto diet will dramatically help curb side effects for many women (and men too!). The reason is because of high nutrient intake and enhanced detoxification alongside a reduced reliance on “uppers” like caffeine and sugar for energy. Check out my article on the keto diet for women, including my interview of Dr. Anna Cabeca, an Ob-Gyn and Regenerative and Anti-Aging Medicine expert, for more information.
Option 3: Spicy guacamole with raw zucchini slices. The foods you choose between meals should still be keto-friendly and may even mimic an upcoming dinner, just in a smaller portion size, says Stefanski. “Since carbs are minimal, it’s important to spend your carbs on high-nutrient foods like vegetables.”
Excess calcium in the urine (hypercalciuria) occurs due to increased bone demineralisation with acidosis. Bones are mainly composed of calcium phosphate. The phosphate reacts with the acid, and the calcium is excreted by the kidneys.
Insulin resistance is the primary feature underlying type 2 diabetes (T2D) but it also exists across a continuum in the general population, and to varying extents it disrupts insulin action in cells, which can cause a wide spectrum of signs and symptoms. A primary feature of insulin resistance is an impaired ability of muscle cells to take up circulating glucose. A person with insulin resistance will divert a greater proportion of dietary carbohydrate to the liver where much of it is converted to fat (that is, de novo lipogenesis), as opposed to being oxidized for energy in skeletal muscle.30 Although Hellerstein31 has recently reported that de novo lipogenesis contributes only ∼20% of new triglycerides, this greater conversion of dietary carbohydrate into fat, much of it entering the circulation as saturated fat, is a metabolic abnormality that significantly increases risk for diabetes and heart disease. Thus, insulin resistance functionally manifests itself as ‘carbohydrate intolerance’. When dietary carbohydrate is restricted to a level below which it is not significantly converted to fat (a threshold that varies from person to person), signs and symptoms of insulin resistance improve or often disappear completely.
^ Musa-Veloso K, Cunnane SC. Measuring and interpreting ketosis and fatty acid profiles in patients on a high-fat ketogenic diet. In: Stafstrom CE, Rho JM, editors. Epilepsy and the ketogenic diet. Totowa: Humana Press; 2004. p. 129–41. ISBN 1-58829-295-9.
“It was extremely difficult,” he recalls. “You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. Now, all of a sudden, you’re eating 200 grams of fat per day. There is a huge psychological component to conquer before you can become successful with the keto diet. In the beginning, it’s like trying to convince people 1,000 years ago that the world is in fact round, not flat.”
Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet (or keto diet) has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science.
MCT is short for medium chain triglycerides. MCTs are a type of fat that can be readily used for energy by your body and do not have to be broken down before use. They are precursors to ketones and help your body burn fat instead of burning carbs. The primary whole food source of MCT’s are coconuts.
All Content Copyright © 2018 MyKetoCoach.com Unless Otherwise Noted – All Rights Reserved. Personal Ketogenic Diet Plan and Workout.All material provided on this site is intended for informational purposes only and should not be used to replace professional medical advice. Please consult your physician before starting any diet or exercise program. Wiki link: Wiki: Ketogenic Diet
No lunch, oh no! Don’t worry – the fats from the morning should keep you feeling energized and full all the way through lunch. Normally people start hitting a wall at first at around 2pm, so make sure you have plenty of water to drink, drink, and drink.
The ketogenic diet is a medical nutrition therapy that involves participants from various disciplines. Team members include a registered paediatric dietitian who coordinates the diet programme; a paediatric neurologist who is experienced in offering the ketogenic diet; and a registered nurse who is familiar with childhood epilepsy. Additional help may come from a medical social worker who works with the family and a pharmacist who can advise on the carbohydrate content of medicines. Lastly, the parents and other caregivers must be educated in many aspects of the diet for it to be safely implemented.
Instead of lean meats, you’ll focus on skin-on poultry, fattier parts like chicken thighs, rib-eye steaks, grass-fed ground beef, fattier fish like salmon, beef brisket or pork shoulder, and bacon. Leafy greens such as spinach, kale and lettuce, along with broccoli, cauliflower and cucumbers, make healthy vegetable choices (but you’ll avoid starchy root foods like carrots, potatoes, turnips and parsnips). You can work in less-familiar veggies such as kohlrabi or daikon.
Option 2: Grass-fed ground beef sautéed with onions and low-carb tomato sauce. “This can be served with zucchini or shirataki low-carb noodles,” says Stefanski. “In order to get the fat content up in the meal, the zucchini can be sautéed in olive oil or additional garlic-infused oil can be added directly to the sauce.”
There are four general styles of the ketogenic diet. They are slight variations of each other, but the purpose of each is to induce ketosis and accommodate other physiological and lifestyle goals. The four most common versions of the ketogenic diet are: