The Keto meal plan is a high fat, adequate-protein, low carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates in food are converted into glucose, transported around the body, and are particularly important in fueling brain function. However, if there is little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The article will include a 6 step guide on how to go about the Keto diet.
Step 1: Understand the Ketogenic Diet
The ketogenic diet is a very low-carb, high-fat diet. This change in eating causes an increase in both ketones and free fatty acids circulating in the blood. It's not entirely clear why this leads to fewer epileptic seizures, but researchers have several theories. It may be that the increased ketones provide an alternative fuel for the brain, thus decreasing seizures. It may also be that the increased level of free fatty acids in the blood alters the membranes of neurons, affecting their ability to transmit signals.
Step 2: Buy All of Your Keto Essentials
In the beginning, buying keto-friendly substitutes for grains and sugar will help you adjust. This is not sustainable in the long run, but it's helpful when transitioning into keto.
Keto essentials include almond flour, coconut oil, lard, olive oil, palm shortening, mayonnaise, bacon fat, duck fat, ghee, chicken broth or bouillon cubes, MCT oil.
Step 3: Find Some Healthy Low-Carb Recipes
There are lots of great keto recipe sites on the internet. Here are a few to get you started: Fluffy Chix Cook, Tasteaholics, Atkins. Low Carb Maven, Peace Love, and Low Carb.
Step 4 - Set a Goal
Many people who live in Raleigh NC begin the keto diet report weight loss as their primary goal; however, focusing solely on weight loss is not recommended for everybody and may fail because many people will lose lean muscle mass. Setting a weekly calorie goal is easy to manage while still achieving weight loss. You should also try to maintain your total calorie intake.
Step 5 - Reach Your Ketosis
The state of ketosis is reached when you can no longer produce ketones in the body - glucose must be used instead for energy. It usually takes around two days for this change to occur, as the liver needs to first burn through its glycogen stores. To test whether you are in ketosis or not, you can use a blood glucose monitor and test your ketone levels. If your goal is to enter into ketosis quickly, you should follow an overfeeding day and eat more carbohydrates than normally allowed on your target days.
Step 6 - Adjust As Needed
Everybody is different, so some adjustments may be needed as you transition into keto. In the first week or two on keto, muscle loss can occur if a person weight trains without adjusting their diet to compensate for the lack of carbohydrates and increased protein consumption.
Keto Meal Plan
No magic pill will let you stop eating carbs and start losing weight. You have to commit yourself to a lifestyle change, but once you get past the first week or so, your cravings for carbs should diminish significantly. In the first week, you will feel some of the effects of carb withdrawal, including headaches and some weakness. This is normal, and while it's not pleasant, it only lasts a week or two.