weight loss and diet plan
lose weight without counting
calories or tracking your food intake One study found that people on a
ketogenic diet lost times more weight than those on a calorie-restricted
low-fat diet. Triglyceride and HDL cholesterol levels also improved .Another study found that people on the ketogenic diet lost 3 times more
weight than those on the diet recommended by Diabetes UK.There are several
reasons why a ketogenic diet is superior to a low-fat diet, including the
increased protein intake,
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which provides numerous benefits.The
increased ketones, lower blood sugar levels and improved insulin sensitivity
may also play a key role 26).For more details on the
weight loss effects of a ketogenic diet, read this article.Ketogenic Diets for
Diabetes and PrediabeteDiabetes is characterized by changes in metabolism, high
blood sugar and impaired insulin function (27).The ketogenic diet can help you
lose excess fat, which is closely linked to type 2 diabetes, prediabetes and
metabolic syndrome (28, 29, 30).One study found that the ketogenic diet
improved insulin sensitivity by a whopping 75% (29).Another study in people
with type 2 diabetes found that 7 of the 21 participants were able to stop
using all diabetes medications (28).In yet another study, the ketogenic group
lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb
group. This is an important benefit when considering the link between weight
and type 2 diabetes (2, 31).Additionally, 95.2% of the ketogenic group were
also able to stop or reduce diabetes medication, compared to 62% in the
higher-carb group (2).For more information, check out this article on the
benefits of low-carb diets for people with diabetes.Other Health Benefits of
KetoThe ketogenic diet actually originated as a tool for treating neurological
diseases such as epilepsy.Studies have now shown that the diet can have
benefits for a wide variety of different health conditions:Heart disease: The ketogenic
diet can improve risk factors like body fat, HDL cholesterol levels, blood
pressure and blood sugar (32, 33).Cancer: The diet is currently being used to
treat several types of cancer and slow tumor growth (4, 34, 35, 36).Alzheimer's
disease: The keto diet may reduce symptoms of Alzheimer's disease and slow its
progression (5, 37, 38).Epilepsy: Research has shown that the ketogenic diet
can cause massive reductions in seizures in epileptic children (3).Parkinson's
disease: One study found that the diet helped improve symptoms of Parkinson's
disease (39).Polycystic ovary syndrome: The ketogenic diet can help reduce
insulin levels, which may play a key role in polycystic ovary syndrome
(40).Brain injuries: One animal study found that the diet can reduce
concussions and aid recovery after brain injury (41).Acne: Lower insulin levels
and eating less sugar or processed foods may help improve acne (42).However,
keep in mind that research into many of these areas is far from
conclusive.Foods to AvoidAny food that is high in carbs should be limited.Here
is a list of foods that need to be reduced or eliminated on a ketogenic
diet:Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy,
etcGrains or starches: Wheat-based products, rice, pasta, cereal, etc.Fruit:
All fruit, except small portions of berries like strawberries.Beans or legumes:
Peas, kidney beans, lentils, chickpeas, etc.Root vegetables and tubers:
Potatoes, sweet potatoes, carrots, parsnips, etc.Low-fat or diet products:
These are highly processed and often high in carbs.Some condiments or sauces:
These oftencontain sugar and unhealthy fat.Unhealthy fats: Limit your intake of
processed vegetable oils, mayonnaise, etc.Alcohol: Due to their carb content,
many alcoholic beverages can throw you out of ketosis.Sugar-free diet foods:
These are often high in sugar alcohols, which can affect ketone levels in some
cases. These foods also tend to be highly processed.oods to EatYou should base
the majority of your meals around these foods:Meat: Red meat, steak, ham,
sausage, bacon, chicken and turkey.Fatty fish: Such as salmon, trout, tuna and
mackerel.Eggs: Look for pastured or omega-3 whole eggs.Butter and cream: Look
for grass-fed when possible.Cheese: Unprocessed cheese (cheddar, goat, cream,
blue or mozzarella).Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin
seeds, chia seeds, etc.Healthy oils: Primarily extra virgin olive oil, coconut
oil and avocado oil.Avocados: Whole avocados or freshly made guacamole.Low-carb
veggies: Most green veggies, tomatoes, onions, peppers, etc.Condiments: You can
use salt, pepper and various healthy herbs and spices.A Sample Keto Meal Plan
For 1 WeekTo help get you started, here is a sample ketogenic diet meal plan
for one week:MondayBreakfast: Bacon, eggs and tomatoes.Lunch: Chicken salad
with olive oil and feta cheese.Dinner: Salmon with asparagus cooked in
butter.TuesdayBreakfast: Egg, tomato, basil and goat cheese omelet.Lunch:
Almond milk, peanut butter, cocoa powder and stevia milkshake.Dinner:
Meatballs, cheddar cheese and vegetables.WednesdayBreakfast: A ketogenic
milkshake (try this or this).Lunch: Shrimp salad with olive oil and
avocado.Dinner: Pork chops with Parmesan cheese, broccoli and
salad.ThursdayBreakfast: 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, along with
vegetables.FridayBreakfast: Sugar-free yogurt with peanut butter, cocoa powder
and stevia.Lunch: Beef stir-fry cooked in coconut oil with vegetables.Dinner:
Bun-less burger with bacon, egg and cheese.SaturdayBreakfast: Ham and cheese
omelet with vegetables.with a side salad.Always try to rotate the vegetables
and meat over the long term, as each type provides different nutrients and
health benefits.For tons of recipes, check out these 101 healthy low-carb
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recipes.Healthy Keto SnacksIn case you get hungry between meals, here are some
healthy, keto-approved snacks:hard to make most restaurant meals keto-friendly
when eating out.Most restaurants offer some kind of meat or fish-based dish.
Order this, and replace any high-carb food with extra vegetables.Egg-based
meals are also a great option, such as an omelet or eggs and bacon.Another
favorite is bun-less burgers. You could also swap the fries for vegetables
instead. Add extra avocado, cheese, bacon or eggs.At Mexican restaurants, you
can enjoy any type of meat with extra cheese, guacamole, salsa and sour
cream.For dessert, ask for a mixed cheese board or berries with cream.Side
Effects and How to Minimize ThemAlthough the ketogenic diet is safe for healthy
people, there may be some initial side effects while your body adapts.This is
often referred to as the keto flu and is usually over within a few days.Keto
flu includes poor energy and mental function, increased hunger, sleep issues,
nausea, digestive discomfort and decreased exercise performance.To minimize
this, you can try a regular low-carb diet for the first few weeks. This may
teach your body to burn more fat before you completely eliminate carbs.A
ketogenic diet can also change the water and mineral balance of your body, so
adding extra salt to your meals or taking mineral supplements can help.For
minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium and 300 mg
of magnesium per day to minimize side effects.At least in the beginning, it is
important to eat until you’re full and avoid restricting calories too much.
Usually, a ketogenic diet causes weight loss without intentional calorie
restriction.SUMMARYSupplements for a Ketogenic Diet
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