The ketogenic diet focuses on eating more fat than carbohydrates. Also known as a low carb diet, its main goal is to attain a metabolic state known as ketosis. It is the hope of many people who want to lose weight.

Ketosis is just a regular metabolic process where your body cells burn fat fragments known as ketones rather than glucose for energy. The process is beneficial as it helps your body endure hunger times. It is also said to improve various conditions like autism, cancer, epilepsy and Alzheimer’s.

When starting a ketogenic diet, it is always good to have a structured plan that will help you adhere to it. It is also good to first consult your general practitioner before you begin a ketogenic diet plan. Below are a few guidelines on how you can plan for your keto meal.

Consume Fat

Consuming fat is very important in a ketogenic diet plan. This may sound unhealthy or even bizarre, because of all the propaganda that “much fat will destroy your health”, but this should not scare you. The main supplies of calories in your diet plan must be protein and fat. You can use fats like cheese, mayo, avocado, butter, olive oil and also nuts.

Eat Moderate Protein

A ketogenic diet plan requires you to consume moderate to high amounts of protein. Suitable foods include beef, seafood, poultry, protein supplements, eggs, shakes, nuts, peanut butter and pork. You are also required to include non-starchy vegetables such as peppers, lettuces, zucchini and cucumbers in your diet plan. However, you should keep the carbohydrates below 20-30g every day. You should also avoid starchy vegetables like potatoes and fruits with high amounts of fructose.

Example of a Ketogenic Diet Plan Menu

A typical ketogenic diet plan menu may include:

Breakfast: An omelet cooked in butter, coconut oil or olive oil with a small amount of cheese and few low-carb vegetables such as mushrooms. You can also use scrambled eggs in the company of cream cheese and smoked salmon.

Lunch: Unfortunately, you will have to rule out bread in your favorite lunch sandwich. A keto sandwich includes putting a protein such as chicken or tuna in a lettuce leaf and then adding some peppers with avocado or olives. Roll them up to form a wrap and make a great sandwich. You can also try cooking some beef and serve it with green salad.

Dinner: Following the same trend, dinner should be low-carb too. One option includes cooking pork chops with a turkey leg, roast chicken with spinach or steak with broccoli. If you are unable to raise your fat intake, cook your veggies or meat with some extra oil. Remember to use heart-healthy types of fats like olive oil instead of saturated fats.

Snacks: If you must take snacks, use options like raspberries with a small amount of heavy cream, strawberries and unsalted nuts like macadamias and walnuts. You can also take peanut butter, boiled eggs and deli meat.

Summary

Changing to a ketogenic diet plan is just not easy at the beginning. There could be side effects that will last for a few days, but with time, they eventually minimize and pass away permanently. This is the more reason why it is advisable to speak to a doctor who understands how the diet plan works and who will guide you accordingly. You can also read books such as Dr. Atkin’s New Diet Revolution by Dr. Robert Atkins or The Protein Power LifePlan by Mary Dan Eades and Drs. Michael, to understand the science behind this diet plan.

If you are looking for a diet that is less strict in terms of carbs consumption, then Nutrisystem is for you. As lodlois explains, it is based on the Glycemic index and currently is on sale.