Some medical experts believe that a well formulated Keto diet plan chart is sustainable and meets essential nutritional needs; they also indicate increasing research linking the diet to potential health benefits. This article will talk about keto diet in detail and present a Keto Diet Plan Chart towards the end. Make sure that you read through the article so that no important information is missed. Everything is interlinked.
Although it may be new to you, the Keto diet has existed since the 1920s, when the Mayo Clinic reported its effectiveness in helping epilepsy (which is still the case).
Since then, there is strong evidence that the keto diet helps with weight loss, type 2 diabetes, prediabetes and metabolic syndrome, says Jeff Volek, Ph.D., RD, professor in the Department of Human Sciences at Ohio State University in Columbus, Ohio and co-author of The Art and Science of Low Carbohydrate Living.
What is a ketogenic diet?
With a ketogenic diet, you are generally on a high-fat diet (about 70 percent of the total calories come from fat), moderate in protein (about 20 percent of calories) and low in carbohydrates (about 5 percent of calories).
By limiting carbohydrates (usually less than 45 grams for the average person), your body lacks the glucose (from carbohydrates) that it normally uses for energy, then switches to fat burning as a primary fuel source; through a metabolic process called ketosis, the liver converts fat into fragments of fatty acids called ketones, which feed the brain and other organs and tissues.
Everyone must find their nourishment point to produce enough ketones and stay in ketosis, but “the fundamental principle of the diet is to keep carbohydrate intake low enough, so your body continues to produce ketones at high levels”.
“Your body adapts to this alternative fuel and becomes very efficient in breaking down and burning fat.”
Different types of ketogenic diets
Ketogenic diet can be divided into 3 types primarily, listed below:
- Standard: this version – the type we are discussing in this article – is consistently low in carbohydrates, moderate proteins and high in fat, and the one that has been the most widely studied and proven to be useful for therapeutic uses, such as diabetes.
- Cyclic: also referred to as “cyclo-carb”, this diet involves injecting short periods of high carbohydrate consumption (called “carbohydrates”) into a regular keto diet to replenish glycogen stores for muscle growth. This version is not well studied and is aimed more at serious athletes and bodybuilders.
- Targeted: on a targeted keto diet, consumption of carbohydrates during training to improve athletic performance without losing too much ketosis. This version is also geared towards the most demanding users.
Ketogenic Dietary benefits
Positive science about ketosis combined with personal successes from word of mouth have led more people to explore the ketogenic diet, says Volek. More recently, the Keto diet suggests having a promising therapeutic role in cancer, Alzheimer’s disease, Parkinson’s and polycystic ovary syndrome (PCOS).
Research is still early in many areas, but Volek suspects that within the next decade there will be more definitive answers to the broader scope of the benefits of keto diet.
1: Helps in Weight Loss
You may experience rapid weight loss in the first week due to fluid loss, but then after a few weeks, you will probably notice more pounds coming off. Many reasons for this weight loss have been studied. Ketosis suppresses your appetite, which crushes the desire to eat.
2: Controls Blood Sugar
Most of the carbohydrates you consume are broken down into sugar that enters the bloodstream. When you burn carbohydrates in the keto diet, you have lower levels of glucose in the blood (a high level of glucose in the blood can lead to diabetes).
A study in the Nutrition journal reveals that a ketogenic diet improves blood glucose levels in type 2 diabetics more significantly than a low-calorie diet and can also reduce the dosage of diabetes drugs.
3: Improves Cholesterol and Blood Pressure
A review of numerous studies in the Nutrients journal found that ketogenic diets are linked to significant reductions in total cholesterol, increases in “good” levels of HDL cholesterol, decreases in triglyceride levels and decreases in “bad” LDL cholesterol; there are doubts that diets rich in saturated fats deny these benefits.
The same article reports that a ketogen can slightly reduce high blood pressure, but the science is still very poor on this point.
4: Reduced Inflammation
With the inflammation that drives most chronic diseases, the keto diet is anti-inflammatory and can help alleviate some of the pain conditions linked to the infection.
5: Longer Life
This could be more than perhaps, but recent studies on mice fed on a ketogenic diet have lived longer, according to cellular metabolism. “These mice not only lived longer but also expanded health in terms of physical and cognitive functioning,” says Volek. “It means, they lived happy and healthy lives.” Obviously, human studies must be performed.
List of ketogenic diet foods
“The cleaner it is, the better it is when it comes to the keto diet,” says Jadin. Focus on “whole” and “unprocessed”. Also, look for a mix of saturated and unsaturated fats to achieve balance.
Note: tilting the balance towards too much protein is a common trap that many people make with the keto diet. Remember your protein intake, since too much can expel you from ketosis, says Jadin.
Foods to eat
Consider this only a general snapshot of what is allowed and what is not (and there are differences of opinion).
- Meat: beef, chicken (the skin is fine), turkey, lamb, pork (including bacon), sausage
- Tofu: It’s a good choice to replace your regular cheese which is mostly a synthetic product.
- Fatty fish and shellfish: salmon, trout, mackerel, shrimp, scallops
- Eggs: ideal if cooked in Cow’s Ghee or olive oil. Better if taken boiled
- Berries: strawberries, blackberries, blueberries, raspberries (in limited quantities)
- Non-starchy vegetables: green leafy vegetables, such as spinach and cabbage, broccoli, cauliflower, celery, cucumber
- Nuts and seeds: walnuts, pecan nuts, chia seeds, pumpkin seeds, hemp hearts, flax seeds, coconut, peanuts (an exception to legumes)
- Nut and seed butter (no added sugar): sun butter, almond butter, peanut butter
- Fat dairy products (in limited quantities): heavy dairy products, yogurt, sour cream, ricotta, cheese
- Fats and oils: butter, coconut oil, olive oil, hemp oil, linseed oil, almond oil, avocado oil, sesame oil, mayonnaise
- Sugar substitutes: personal preference if include
- Dark chocolate (limited quantities): Amul’s Dark chocolate is one good option. A good size of chocolate comes for a mere 100 rupees.
Also Read: What To Eat On A Keto Diet
Foods to avoid
- Grains (whites and wholegrain): cereals, pasta, rice, bread (except bread / homemade carbohydrate products or low-carbohydrate packaged products)
- Starchy vegetables: potatoes, sweet potatoes, corn
- Legumes: lentils, peas, beans, quinoa, chickpeas
- Fruit: most types, due to natural sugar (bananas are particularly rich in sugar)
- Traditional desserts: cakes, biscuits, ice cream, sweets
- Low-fat milk and dairy products, including flavored yoghurts
- Added sugar, including agave and honey: especially in condiments, salad dressings and sauces, and pre-packaged soups
What to drink
- Water or carbonated water
- Drinks without calories (limit artificial sweeteners)
- Unsweetened hazelnut milk: almonds, cashews
- Alcohol (maximum one or two drinks): wine (dry, not sweet), vodka
Take a multivitamin. “Because you’re removing grains, most of the fruit, some vegetables and a significant amount of dairy products from your menu, a multivitamin is a good insurance against micronutrient deficiencies,” says Jadin.
Depending on how your individual general diet looks, Jadin states that you may also need to add a calcium, vitamin D and potassium supplement.
Some supplement their keto diets with MCT oil (MCT stands for medium chain triglycerides). It can help increase ketosis, but it is not necessary and some people cannot tolerate the supplement.
Top Products to consider
Example of a Keto Diet Plan Chart (weekly)
- Breakfast: spinach omelette with pancetta
- Lunch: green salad dressed with salmon and oil-based dressing
- Dinner: burgers wrapped in lettuce with spicy mayonnaise
- Breakfast: flaxseed porridge with blueberries and cinnamon
- Lunch: salad of eggs filled with avocado
- Dinner: baked turkey meatballs with zucchini parmesan and noodles
- Breakfast: egg, cheddar cheese, mini muffins for breakfast
- Lunch: grilled cheese on keto bread (homemade or keto-friendly bread purchased in the shop) with salad
- Dinner: fried tofu in sesame oil or olive oil with vegetables
- Breakfast: keto smoothie (with an avocado base and then a combination of vegetables, nuts, seeds, berries and some heavy cream)
- Lunch: tuna salad with celery sticks
- Dinner: pizza with sausage and vegetables on a cauliflower pizza crust
- Breakfast: scrambled eggs with cheddar cheese and tomatoes
- Lunch: chicken salad lettuce roulade
- Dinner: steak cooked in butter with asparagus
- Breakfast: chia vanilla pudding
- Lunch: bacon without crust, mushrooms, Swiss quiche
- Dinner: lamb chops with cabbage sticks
Enjoy, Sunday is a Cheat Day. On this day you can pretty well have all that you like, but take care that you do not consume too much of calories. Cheat day is meant to relieve your taste buds from the strict diet regime that makes you think of leaving keto diet. Consuming too much of calories will decrease your speed of losing weight or may totally spoil 6 days discipline.
Adjust these meal ideas to meet your individual needs on the keto diet. Please make sure to consult your doctor or dietician before taking up any kind of diet plan for allergies and complications which may vary from person to person. All the best to you on your Keto Diet Journey!