Custom Keto Diet Plan (With Example)
The keto diet had its first moment of splendor last year, and all the predictions pointed to what would be fashionable this 2019. In reality, its premise has already been trending for a long time.
The diet eliminates or minimizes all hydrates and bet on fats and proteins. It is a diet widely used in specific sports fields that have now become fashionable to lose weight. So, does it really work? What exactly is it?
What Is A Keto Or Ketogenic Diet?
Although we are not facing another express miracle diet, it is not the ultimate panacea for weight loss. Numerous studies indeed confirm that a ketogenic diet can help you lose weight. However, it is not recommended for everyone or for long-term maintenance. Before joining the crazy keto diet, it is convenient to know exactly what it is to practice it well and what its consequences are.
The popular term for “keto diet” is the adaptation of a ketogenic diet. The name refers to a feeding model whose objective is the creation of ketone bodies. These ketone substances are metabolic compounds generated in the body in response to the lack of energy reserves.
We already know that food provides us with the nutrients and energy necessary for our bodies to function correctly. Carbohydrates are the first source of that energy.
When the necessary glucose is missing, for example, if we have low blood glucose levels, the muscles will look for energy in glycogen stores, which are the carbohydrates accumulated in the body. And if those reservations are terminated? That is when ketosis occurs.
Broadly speaking, when ketosis enters, the fatty acids are transformed into the liver in a metabolic process that seeks to obtain energy quickly. It is when the ketone substances are released. They are the molecules that your body will now use as an energy source as if it were glucose.
In short, ketosis is a state in which the body has run out of energy reserves and has to resort to fats to use them as immediate fuel, especially for the functioning of muscles.
Why can the ketogenic diet help you lose weight?
The scientific evidence confirms that a keto diet can help in weight-loss diets based on mainly three reasons:
- The body has to turn to fat to produce energy. But the ketosis process is not as efficient as when you use glucose. We need more fatty acids to get less power. Higher energy expenditure also contributes to more significant weight loss.
- By limiting carbohydrates, they do not accumulate. Thus, it prevents them from concentrating as fat. One of the leading causes of obesity is precisely the excess of hydrates or sugars in the diet, consuming many more than the body needs, and that ends up accumulating in the form of fat.
- Increases satiety and decreases appetite. According to various studies, a diet based on the parameters of the ketogenic diet – fat and protein – helps control hunger as it helps us feel more satiated for longer.
Who can follow a keto diet?
Ketosis is a state in which we are forcing the body to act in an exceptional emergency situation. If a healthy diet is to consume a good variety of foods in a balanced way, the keto diet has its risks and is not valid for everyone. Therefore, you need a custom keto diet plan to make it work.
The whole organism needs energy, including the heart and the brain, which also need it regularly and uninterruptedly. When the brain cannot obtain its regular fuel (which is glucose), it is also forced to resort to ketone substances in an excellent way, which cannot fail.
In extreme situations of ketosis, ketoacidosis can occur. It is when ketone substances, acid, and lower the blood’s pH level causing your body to be more acidic. And this negatively affects the organs, with consequences of varying severity: bad breath, headaches, kidney problems, nausea, dizziness, cramps, and muscle weakness, including cerebral edema.
The Keto Diet is not Suitable for
The keto diet is not recommended for people with metabolic diseases, thyroid problems, kidney, liver or pancreas, people with diabetes, or patients with eating disorders. Also, it is not advisable to follow this diet in the long term, since it is very unbalanced.
A strict ketogenic diet should only be used for specific purposes in certain circumstances. Depending on various objectives, such as lose weight, gaining muscles, and more, you should customize the diet.
What foods Can You Take in a ketogenic diet?
To achieve the state of ketosis in a keto diet, simple and complex carbohydrates are prohibited. Depending on each person, their physical condition, and level of exercise, the maximum daily hydrate limit is usually set between 20-50 g. The approximate proportion of daily calorie intake would be as follows:
- 60-75% fat.
- 25-30% protein.
- 5-10% carbohydrates.
Therefore, we are not in the same parameters of the paleo diet, in which a higher consumption of carbohydrates such as certain fruits and vegetables is admitted. A ketogenic diet consists of obtaining calories from fatty foods and some proteins. Among the most consumed foods include:
- Fish and shellfish, especially blue.
- Eggs, including the yolk.
- The whole dairy, preferring the fattiest (cream, cream, cured cheeses) and limiting milk.
- Cocoa and pure chocolate without sugar.
- Nuts high in fat.
- Coconut and its derivatives (milk, oil, flour).
- Vegetable oils (olive, rapeseed, sunflower, seeds).
- Whole or ground seeds (flax, pumpkin, sunflower, chia, poppy, sesame).
- Creams and vegetable patés of nuts (peanut butter, almonds, tahina).
To achieve and maintain ketosis, it is necessary to restrict the consumption of any cereal, whether or not it has gluten, in all its forms (grain, bread, flour, pasta), legumes, fruits, and vegetables, especially those that have a higher content in hydrates (which are usually the sweetest). Of course, the consumption of added sugars is wholly prohibited.
If you want a more customized keto recipe, you can follow this link. Over there, you will find a questionnaire that lets you know the best keto recipe you can eat daily.
For example, women and men have different calorie intake.
Low-carbohydrate ketogenic recipes for a keto diet
To avoid falling into monotony when looking to enter ketosis, it is best to vary the source of protein and its presentation, taking advantage of the versatility of eggs. Many popular recipes in our diet are suitable for a keto diet, with small variations.
For example, when making a tuna tortilla or a scrambled egg with ham, we can eliminate the typical onion or fill a roasted chicken with nuts and cheese instead of potatoes and vegetables.
Then, you must eliminate the consumption of dried fruits, such as dates, dried apricots, and raisins. It is because they concentrate much more sugar than the fresh version, and are not comparable to nuts.
Egg and tortilla recipes
The great advantage of eggs is that they can be attached to any meal of the day. It’s a good idea to cook several at the same time to have them ready in the fridge. They can be a tasty snack between meals or as a complement to other dishes.
Meat and poultry recipes
In addition to the typical grilled steaks, you can bake the meats in the oven accompanied by cheese, nuts, and more. Be careful when seasoning with sauces that can carry sugar and other hydrates, it is better to use pure mustard, oils, homemade mayonnaise, or spices. The typical alcohol of stews and roasts is convenient to eliminate or reduce it to the maximum.
Fish and seafood recipes
Any fish cooked on the grill or in the oven is an excellent alternative to meat in the ketogenic diet. For the seafood, you can simply cook or grill it, avoiding sauces or accompaniments with vegetables. The bluefish are especially recommended, and it gives us ample room for use canned in oil.
Pure cocoa, fatty dairy, egg, and avocado can give us a lot of play for small “sweet” whims. It is advisable to eliminate sugar, honey, or syrups. However, you can use a small amount of them, but better to give aroma and flavor. In a well-controlled and customized diet, you can consider including small portions of low-carbohydrate fruits.
What would a ketogenic diet day look like?
Below, we suggest an orientation menu to get an idea of the foods eaten in this type of regimen. Of course, the one that works for us may not work for you precisely the same. So you might still need to consider a customized plan. Here is the menu example:
- Breakfast: An omelette with two French eggs and avocado.
- Lunch: Canon salad (in small quantity) with olives. Chicken breast in free quantity.
- Snack: Yogurt with nuts.
- Dinner: Bluefish in free quantity with a small portion of vegetables.
Therefore, the problem with this type of diet is not the ingredients that it includes, which can be very healthy.
When The Ketogenic Diet Is Good
A ketogenic diet supervised by a professional. Besides weight loss, it is well – made and supplemented to avoid deficiencies that can be very positive in the treatment of certain diseases. For example, in the treatment of refractory epilepsy in children. The ketogenic diet reduces the frequency of seizures in children with epilepsy
The objective of this diet is to make the brain to use ketone substance instead of glucose as an energy source. The reason is that ketone substance act as an anticonvulsant at the brain level.
Finally, the latest studies also discuss the effectiveness of the ketogenic diet in migraines and brain tumors.
Keto Diet Frequently Asked Question
Is Keto Diet Can Help Against Cancer?
Yes, there is a concept called the Warburg Effect. The idea behind this is that tumor cells use glycolysis to proliferate. This condition usually occurs in an environment of high blood glucose.
Therefore, the idea of using a Keto diet as an alternative to a typical North American diet is that you are depriving tumor cells of that energy source. Then, your body cells can live by using ketone components as an alternative energy source for healthy cells to continue growing and act normally.
Why is Keto Diet So Popular Lately?
One of the reasons is because it is a relatively extreme diet. If you read about the classic ketogenic diet, in which 90% of your calories come from fat, and you can see the benefits immediately, tell a friend, and he will try too.
We think that those are potentially some of the reasons why it has aroused so much interest. It is relatively extreme, and you can see the effects almost immediately.
How would my body react to the ketogenic diet if I started it today?
If you start the diet suddenly, your body starts producing ketogenic substances immediately. In general, the body is not used to it. Therefore, it can cause nausea and vomiting.
There is a term that we know in social networks, which is called the keto flu. That is the experience of entering ketosis too quickly; It can also cause appetite suppression and even lethargy.
Is there any specific type of person who should avoid this diet?
Yes, there are certain metabolic disorders in which the diet is contraindicated because it can make those conditions worse. For example, in patients with type 1 and type 2 diabetes. These are not absolute contraindications, but they should definitely talk to their endocrinologist and let them know that they plan to make a ketogenic diet
To control your diabetes, you may need to adjust them. Patients who have gastroparesis or their gastrointestinal system do not work correctly should not be on a ketogenic diet. It can make that condition worse.
Patients with chronic constipation may also discover that their condition becomes more serious. Likewise, any person who has acute pancreatitis or disease with severe liver or kidney failure should not be on a ketogenic diet because all these organs are necessary to be able to metabolize fat.
Another thing to keep in mind is that ketogenic diets can reduce bone density. Therefore, people who have osteopenia and osteoporosis may also be at higher risk that these conditions will get worse.
What do you think would be the ideal condition of the person starting the Keto diet?
We believe that Keto works for any healthy individual as long as we customize the diet plan. For example, people who play sports very often have to start the diet gradually because their body needs to adapt to the use of fat as the primary source of fuel.
You can follow this link to DOWNLOAD your Custom Keto diet Plan. Over there, you will fill out the questionnaire to discover the most suitable keto plan for you.
Can a person expect side effects if he decides to follow this diet?
Among the immediate side effects you can see are nausea, vomiting, lethargy, and appetite suppression. The long-term side effects found if you are on this diet for prolonged periods include kidney stones, chronic bone loss.
Therefore, even if a patient has no history of osteopenia or osteoporosis, they can develop those conditions with a ketogenic diet, especially if you are not using calcium or vitamin D supplements.
One of the things that are necessary with a ketogenic diet, be it the classic diet or a modified Atkins diet, is to take calcium, vitamin D and multivitamins Constipation is one of the most common side effects and can be long term.
The ketogenic diet has been linked to the treatment of epilepsy, but why has this diet become popular as an effective way to lose weight?
We believe that since it was established for the treatment of epilepsy it has been used in different forms for other types of neurological, psychiatric and general medical conditions.
You ask me how it came about as a weight loss treatment and I find it very interesting because I can’t track it to a specific origin. Initially, years ago, when the Atkins diet was introduced, it was very popular. While with the Atkins diet they have emphasized protein and fat intake, with the ketogenic diet the focus is on increasing fat intake.
One of the ways in which a ketogenic diet can further promote weight loss is that, once patients are in a state of ketosis, where they are burning fat and producing ketone bodies, these can suppress appetite,
But it can also be very dangerous if a patient has problems with anorexia. In our community we still consider it a medical therapy and something that should be monitored by a dietitian, with a doctor, to make sure there are no side effects.
The original observations of Keto were made in medical science. It was when a patient with epilepsy became ill or fasting; the frequency of their seizures decreased. So the idea was that perhaps the state of fasting. This is where the body metabolizes the fat, had properties that prevented attacks, and many studies have shown that this is the case.
This is why they initially used fasting as a treatment for epilepsy, but obviously, this is not sustainable in the long term. In 1921, the ketogenic diet was proposed as an alternative, with the idea that if carbohydrates supplied to the body are limited and the fat intake, then the body will use that fat and produce what is known as ketone substances. As a result, when the liver metabolizes fatty acids, it produces ketone bodies made of beta-hydroxybutyric acid, acetoacetate, and acetone; Hence comes the term ketogenic.