Why should you try a keto meal plan? Keto is everywhere; itâ€™s the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does have many amazing benefits.
So letâ€™s cut through the science, separate fact from fiction, and look at the benefits of the keto diet.
Why Try a Keto Meal Plan?
Ketogenic diets are based on high fat and low-to-moderate protein foods. The idea behind this diet is that when your body doesn’t have carbs to burn for energy, it burns the stored fats instead.
Ketones are created by burning these fats, which can be used as fuel during exercise or even just while you’re sitting around watching TV! This means you’ll experience less hunger throughout the day (and since keto lowers insulin levels, cravings will also be reduced).
The best part? You can still eat delicious food like bacon and butter while eating keto!
Reasons #1: Weight Loss
Okay, so this one isnâ€™t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:
The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings.
Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of â€œbackupâ€ energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.
IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.
Reason #2: Brain Function
A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. Itâ€™s a horrible domino effect.
The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders.
Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)
Reason #3: Potential Cancer Benefits
One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)
Ketogenic Diet Meal Plan – 7 DAY FULL MEAL PLAN for Beginners Video
From the video: I cannot believe the amount of positive responses that I got back from the past three meal prepping videos. It just absolutely blows me away. So thank you so much. This video today is for you guys. I’m gonna take it up an extra notch and I’m going to provide you something really special.
Today is a complete seven-day meal plan that comes with all the calories, all the macros planned down, all of the recipes and the entire shopping list that you need to get started.
I’m going to show you how to make all of the recipes for the meal plan right now, with the exception of bacon and eggs because I’m pretty sure you already know how to make bacon and eggs. I’ll give you that one. So, let’s get started.
We’re gonna start with some buttery steak and broccoli. So, grab a head of broccoli and cut up all the florets off the actual broccoli head. Put them to the side and you’re going to steam them for about 10 to 15 minutes just until they are tender. Place them on a plate and then we’re gonna get started with the steak.
So you’re gonna salt both sides of the steak. Be very liberal with the salt. Don’t be scared of the salt especially on the ketogenic diet. And you’re gonna heat up a frying pan to very hot. And then place it in and we’re gonna sizzle it for about two or three minutes each side.
When you flip it, place the butter in and put some rosemary over the top and just start spooning the butter over the steak. It is going to taste absolutely delicious and the rosemary gives it a really, really nice flavor. (light music) So now we’re gonna move on to the scrambled eggs with avocado.
So you’re gonna crack three eggs into a bowl and mix it around with what I call this magic whisk here. I have put the link to this in the description below. You’re gonna add some salt and pepper and you’re gonna cut up half an avocado by simply going around the outside of the seed and heating up a frying pan, putting some butter into the frying pan, about a tablespoon and putting all of the eggs that you whisked up just before.
Now, it’s going to be very, very quick and you’re going to just move it around slightly and remove the eggs when they are still a little bit gooey. Now, you can cut the avocado up however you like but this is just a fantastic meal for breakfast and it’s really, really nutritious.
Keto Meal Plan Conclusion
If youâ€™re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, donâ€™t just skim through it and store it in the back of your brain and say â€œthatâ€™s nice for some peopleâ€, motivate yourself to change.
Take the Keto Quiz
The keto diet is easy enough for anyone to follow and is a sustainable way to lose weight without depriving yourself of your favorite foods or feeling hungry all the time. You just need to eat healthy fats- think avocados, olive oil, coconut oil, nuts and seeds- instead of carbs for fuel. If you’re ready to give it a try, take the keto quiz so that you can find out if it’s right for you!
Learn more about keto by taking a simple quiz, click here.
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