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Ketosis Meal Plan

Ketogenic Diet Meal Plans

Ketogenic Diet Meal Plans

Looking for some help on structuring your ketogenic diet meal plans? Look no further. This article will provide some tips on structuring your meals, then give you some ideas for breakfast, lunch, and dinner. This article is all about preparation. On a keto diet, you’ll be feeling full longer and more often than you’re probably used to. Forget the conventional view of eating defined by a set breakfast, lunch and dinner, snacks in between each, and a dessert after dinner. What’s really most important is listening to your body and eating when you’re hungry. If you have carb cravings, that’s actually just your body telling you it’s time to eat some fat. So have some healthy keto-friendly fat, take some deep breaths, and give it five minutes. You’ll survive, and those carb cravings will subside. For those diligently tracking their macros, know that you might find it hard to get enough fat into your diet to fit your fat quote, especially if the target macronutrient ratio is new for you. The truth is that one set weekly meal plan for everyone is not always realistic. You might have different tastes and preferences, lifestyle changes, and some of you might skip certain meals completely. Without an interactive meal plan calculator, there’s no way to ensure you get the correct macro ratios and calories for yourself each day with one set plan. These next sections will provide suggestions you can use for each meal. It’s easy to get in habits or ruts, but make the effort to experiment with ideas and see what works best for you. Ketogenic Diet Meals: Breakfast The Dom D’agostino’s regular morning breakfast (From the Tim Ferriss podcast) Sardines: 1 can with oil Oysters: ½ can smoked with oil Eggs: 2 Broccoli or asparagus Although D’agostino’s breakfast is h Continue reading >>

Ketogenic Menus & Meal Plans

Ketogenic Menus & Meal Plans

A ketogenic diet is a very low-carb diet with a moderate amount of protein and high amounts of fat. The term "ketogenic" refers to the fact that this diet induce ketosis, a state in which your body uses fat and ketones, a byproduct of fat burning, as its primary source of fuel. Ketosis should not be confused with ketoacidosis, a life-threatening complication of type 1 diabetes. A ketogenic diet helps suppress your appetite and encourage fat burning, which can help you lose weight without starving, as shown in a study published in January 2008 of the "American Journal of Clinical Nutrition." Video of the Day A ketogenic diet provides less than 50 g of carbohydrates a day. For example, the induction phase of the Atkins diet and the first steps of the South Beach diet are ketogenic. Ketogenic diets not only help for weight loss, but they have also been used for the treatment of epilepsy for over 80 years, according to the Epilepsy Foundation. Researchers at Boston College are investigating the effect of ketogenic diets for the treatment of malignant brain cancer, as published in the February 2007 issue of "Nutrition & Metabolism." It is important to be aware that people going on a ketogenic diet may experience fatigue, headaches, dizziness or constipation in the first two weeks while their bodies adjust. Consult your doctor before going on a ketogenic plan, especially if taking medications. For breakfast, choose non-starchy vegetables, providing up to 15 g of carbohydrates, a protein and some fat. Have cheesy scrambled eggs with 2 to 4 eggs with onions, mushrooms and spinach cooked in plenty of olive oil and topped with 1 to 2 oz. of cheddar cheese, or 2 eggs served with sausages and bacon, along with a roasted tomato drizzled with olive oil. Or roll slices of smoked salmo Continue reading >>

Vegan Keto Diet Plan – Lose Weight While Saving The Planet

Vegan Keto Diet Plan – Lose Weight While Saving The Planet

The ketogenic diet can be a wonderful thing…. It helps people all over the world lose weight, control diabetes, reduce seizures and more. But here’s the thing… The keto diet is typically full of animal products such as meat and eggs! Understandably this leaves many vegan’s asking the question “How can a vegan adopt a ketogenic diet when it’s usually full of meat and butter?” Well we’re here to tell you it doesn’t matter if you’re vegan or vegetarian, you can ABSOLUTELY achieve ketosis and reap the benefits that come with it. And to prove it we’ve developed a comprehensive 7 day vegan keto diet plan which we’re going to provide you today absolutely free. But first we need to tell you something… It’s Important to Do it Right We personally utilize this diet here at Vegan at Heart but the reality is… Both the Vegan and Ketogenic diets restrict certain foods from being eaten and combining them has the potential to result in nutritional deficiency – if not done correctly. This depends on the individuals age, nutrient requirements, health status, knowledge and lifestyle. While we believe that the vegan ketogenic diet can be adopted in a healthy way and provide many benefits, if you are doing this for medical reasons or have any doubts we recommend you consult a medical professional before embarking on this journey. Now that’s out of the way, before we get into the diet plan let’s clarify the rules we must follow to enter ketosis as a vegan. How to Follow a Vegan Ketogenic Diet The main steps involved with a vegan ketogenic diet are: Avoid all animal products such as meat, fish, poultry and dairy Restrict net carbs to 30g – 50g net carbs per day (based on caloric requirements) Consume at least 0.4g – 0.6g of plant based protein per pound Continue reading >>

Keto Diet Plan For Beginners Step By Step Guide

Keto Diet Plan For Beginners Step By Step Guide

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a life long weight journey. Remember, this isn’t a lose weight quick scheme. This is forever! After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out! Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want! Keto Diet Plan For Beginners: Before we go any further, please take a minute to subscribe to my blog. I will send out weekly emails so you can stay on top of all the things you need to know about your body, as well as recipes, and tips. Feel free to email me at any time with questions you may have. I am always happy to help, and who knows, maybe your question will inspire a blog post! I am also working to share personal success stories on my blog. If you are planning to start this keto diet, please take before pictures, progress pictures, keep a food diary, and keep track of your weight and measurements. Then when you are ready (maybe at your halfway point, or once you reach your goal weight, you can send me your results for me to share with others). Recommended Keto Starter Products: Let’s get thi Continue reading >>

Ketogenic Diet: Your Complete Meal Plan And Supplement Guide

Ketogenic Diet: Your Complete Meal Plan And Supplement Guide

So you've heard the arguments, weighed out the challenges and benefits, and decided you're all in. You're going keto. First off, you're in good company. More people—and more athletes—than ever are embracing a very low-carb, high-fat diet and sticking with it for months, or even years, on end. Once they successfully make the switch from using carbohydrates to using fat and ketones for fuel, they find they're leaner, healthier, and more mentally focused than ever. But for every lifter who ends up loving this approach, you'll find another who had a miserable experience and bailed after just a few days. This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all. I'm not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide. That's the domain of other articles. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience. Here's what you need to know to ace your nutrition and supplementation during the crucial first month of ketogenic dieting, along with a complete sample meal plan! Your Must-Have (And Must-Not-Have) Keto Food List Feeling ready to start buying groceries? Slow down there, chief. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them—badly. Sorry, no fruit for now. Even carrots and onions are too high-glycemic to work with keto, Wittrock says. Got that done? Cool. Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef Continue reading >>

Oz Investigation: Are Your Favorite Health Foods High In Arsenic? What You Need To Know Now

Oz Investigation: Are Your Favorite Health Foods High In Arsenic? What You Need To Know Now

Learn the truth about controversial health topics with the Oz investigations that expose the secrets that industry insiders don't... Continue reading >>

Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?

Diabetes & Ketogenic Diet: Can You Manage Your Diabetes On A Ketogenic Diet?

In this article we will cover what a Ketogenic diet is and if you can manage your diabetes while on this diet. Ketogenic diet for diabetics is a highly controversial topic, but we will break down everything here for you! As a Certified Diabetes Educator (CDE), I have to tell you from the start I will have a biased view here. Sorry, but I feel that I need to be completely honest right up front! I will however, present all the evidence that is available currently on the subject. As a CDE, I have been taught to follow the American Diabetes Association Dietary Guidelines for Americans which is low in carbohydrates, high in fiber, with fresh vegetables, fruits and whole grains. The Ketogenic Diet this article will be discussing is much lower in carbohydrates, in order to promote the state of nutritional ketosis, or the fat burning state for weight loss. What is a Ketogenic Diet? The Ketogenic Diet is a low carbohydrate diet, consisting initially of less than 20 carbohydrates per day. Not per meal, yes, you heard me correctly, per day. It is not for the faint of heart and yes I am writing from experience. Of course I have tried it! Hasn’t everybody in America at some point who has wanted to lose weight? Does it work you ask? Of course it does! The problem is how long can you keep it up? Your body uses the carbohydrates you eat for energy, so if we restrict how many carbohydrates we eat, the body has to get its fuel source from fat. A byproduct of this fat burning state are ketones which are produced; this is called nutritional ketosis. You can determine if you are in this fat burning state by purchasing urine ketone testing strips from your local pharmacy. The Ketogenic Diet with Diabetes Some precautions must be made clear; this diet is not appropriate for people with any Continue reading >>

My Paleo Ketogenic Experiment And Meal Plan

My Paleo Ketogenic Experiment And Meal Plan

I’m in my second day of very low carb, moderate protein, very high fat eating. I’m trying to make my way into nutritional ketosis. Why I’m Doing It First of all, for more info on what nutritional ketosis is, go here. You can make fun of me for jumping on the Jimmy Moore ketogenic bandwagon, but it’s in the name of science. I’m thinking about writing an ebook on the topic, so I’ll need to know it inside and out. This is a good motivator to research it. I’ve wanted to try doing nutritional ketosis for years, as I mentioned in my “What Does A Paleo Ketogenic Diet Look Like?” post, but I thought my climbing might suffer. But now that I’m on a self-imposed 2-month hiatus from climbing, I’m ready to try it. I’m already feeling the low-carb suck-fest I was dreading. I didn’t sleep at all last night and I feel hungry and weak. Hopefully this’ll only last a few days because I’m still planning on working out hard a few times a week. Let’s be real: I’m not just doing this for science. I’m a vain person and I want to see how lean I can get. I’m hoping it might make me stronger, too. I’d love it if it helped with some of the health things I’ve been working on. But I’m curious to see if it’ll actually make me weaker and more tired, worse at recovering from workouts, and bitchy like I think it might. I want to see what it will do, good or bad. How Long I’ll Do This Experiment I’m going to commit to trying to be in nutritional ketosis for the next month. If I like it, I might keep doing it. And if I don’t like it, there’s a chance I’ll give up in 3 days, at which point I’ll let you know and you can chide me for being a worthless failure. But Thanksgiving and Christmas are coming! you might be saying to yourself in exasperation. Continue reading >>

Ketogenic Diet Meal Plans

Ketogenic Diet Meal Plans

The keto diet or ketogenic diet is essentially a low-carb/high-fat diet. Commonly undertaken with the goal of achieving weight loss and trimming fat, the program is also thought to provide other health benefits, including reducing the risk of heart disease, diabetes, stroke, Alzheimer’s disease, and even epilepsy. The program involves encouraging your body to use fat (instead of glucose) as a fuel source. This results in the metabolic state known as ketosis. Ketosis isn't exactly easy to achieve, and it can be even more challenging to maintain once you are in it. This is where a solid keto meal plan comes in. The keto-friendly meals outlined in this food plan are intended specifically to fill you up and satisfy your cravings, enabling you to reach and maintain the ketogenic state. Because so many dieters fail because of the inability to control their cravings for food, these dishes have been developed specifically to satisfy you and fill you up while providing for all your nutritional needs. Have a quick glance through the food menus, and you will see an abundance of fats in the form of butter and oils, along with meats, eggs, and even bacon. All of these simple ingredients typically do not have a place in most traditional diets but check out the macro nutrient counts after each, and you will see that these are not only tasty but good for you as well. These sample meal plans are also designed to be easy and fun to prepare, with minimal prep time and cleanup. They're ideal for both beginners to keto and beginners to cooking in general. It may take some getting used to if you have never planned out your meals before, but after a couple of weeks of these delectable dishes, we guarantee that you won't want your meals prepared any other way! So, What are the Macros? This i Continue reading >>

Ketogenic Diet: Lose Weight With Ketosis

Ketogenic Diet: Lose Weight With Ketosis

If you’ve faced a health or weight loss plateau, you might have heard about the ketogenic diet. But what is ketosis? Going into ketosis, or a state of fat burning, isn’t complicated, but it takes motivation. It’s a way to burn stubborn fat and lose weight. Today we’ll explore questions like what is the ketogenic diet, what is ketosis and how does it work, what are keto foods, and the benefits and dangers involved in following a ketogenic diet plan. As a bonus: I’ll provide a 1 week ketogenic diet plan plus a complimentary workout plan. Together, they will help you burn stubborn fat. We try so hard to lose a few kilos or pounds, but most of the time we don’t manage to. Luckily, there is an easy way to turn the body into a fat burning machine: the ketogenic diet. Why the ketogenic diet? It’s commonly believed that consuming fewer calories will lead to weight loss. It looks something like this: Calories stored (or lost) = Calories consumed – Calories burned Following this equation, if we eat less, we’ll create a calorie deficit and in turn, use our stored fat . Assumably, we’ll lose weight. It seems easy to do. But, things go wrong. First, as many know from experience, eating less is torturous. Second, we often don’t lose weight with calorie restriction diets. Worse than that, we sometimes lose the weight and gain it back–and do damage to our metabolism in the process. Losing weight and gaining it back means a slower metabolism. This is because body fat storage is not just a matter of calories in and calories out. It is the result of millions of years of evolution. To understand what happens, we need to review some basic biochemistry. We know that an adult has: A glycogen (carbohydrate) reserve that lasts about 1 to 2 days of survival, maximum. Fat Continue reading >>

Bee Keto Bariatric Plan

Bee Keto Bariatric Plan

KETO BARIATRIC means embrace the low carb but not the high fat! Keto keto keto… it’s all you hear about and it’s EVERYWHERE. In fact, if we did not have bariatric surgery, WE WOULD ALL BE CARD CARRYING MEMBERS of KETO CLAN. It would be the latest addition to our diet list. Sure, non bariatric folks are losing weight on the Keto Diet, but we also lost a lot weight on the Grapefruit Diet, Atkins Diet, Cambridge Diet, Jenny Craig, Weight Watchers, South Beach, Banana Diet, Cabbage Soup Diet… didn’t we? TRUTH IS, Morbidly Obese Folks are experts at losing weight – it’s keeping it off that has been the problem. So it’s important that after having bariatric surgery, we do not fall into the KETO DIET trap. Not all parts of the Keto plan are smart for people who have had aggressive stomach altering obesity surgery. There are two versions of Keto and you have to make sure you don’t fall for the FATBRAIN version – that’s the one with the cream cheese, cheddar cheese and bacon with butter poured over everything. Lucky for you that we are both nutrition and bariatric experts to boot – we’ll help you take the Best of Keto that will move you towards life goals and leave the rest behind. KETO minus this short list of foods make this plan uniquely KETO BARIATRIC! These are the Keto foods that are NOT for those who have had bariatric surgery. THE NO NO NO KETO LIST Full Fat Milk Heavy Cream Unlimited Bacon Blankets of Full Fat Cheese CREAM CHEESE Low Fat Cream Cheese Greek Yogurt Cream Cheese More than 1 teaspoon of butter in a meal Use these 10 Keto Terrific foods to fill your belly with 65 to 75 g of daily protein, capping off at 50g of low carb vegetables and even some healthy fats. Hmmm… BEE Keto sounds BEEasy Bariatric to us! 1. Seafood, Meats & Poultry Continue reading >>

Daily Cyclical Ketogenic Diet Meal Plan

Daily Cyclical Ketogenic Diet Meal Plan

Very Low Carb Meal Category: This meal category is meant to keep you in ketosis. You want to follow the standard SKD macronutrient breakout for this meal (70-80% fat calories, 15-20% protein calories, and <10% carb calories) for this meal. Remember: for the keto diet, we are looking for very low carb, high fat, and low protein. This is because fats are converted into Ketones while protein is not. Here are a list of foods we recommend: Best Seafood with Low Mercury: anchovy, butterfish, catfish, clam, crab, crawfish, croaker (Atlantic), flounder, haddock (Atlantic), hake, herring, jacksmelt, mackeral (north Atlantic), mullet, oyster, plaice, pollock, salmon (canned or wild), sardine, scallop, shrimp, sole (Pacific), calamari, trout (freshwater), whitefish, whiting. Best Dairy with Low Protein (try to find grass fed dairy): Butter, ghee, heavy whipping cream, cream cheese, sour cream, brie, cheddar and parmesan cheese Best Nuts and Seeds: Almonds, black cumin seeds, black sesame seeds, brazil nuts, chia seeds, flax seeds, macadamia nuts, pecans, pumpkin seeds, sunflower seeds Best Fruits: Avocados, Olives Best Vegetables: Asparagus, broccoli, Brussel sprouts, cabbage, cauliflower, celery, cucumbers, eggplant, any greens, kale, garlic, mushrooms, onion, parsnips, peppers, rutabaga, tomatoes, zucchini Best Meats: Bacon (nitrate free), Grass fed beef, lamb, wild game meats Best Fats and Oils: Coconut oil, cocoa butter, grass fed butter or ghee, lard or tallow from organically raised animals, duck fat, extra virgin olive oil (don’t heat) Best Sweeteners: Stevia High Micronutrient Meal Category: This meal category is meant to pack in dense micronutrient foods. We want these loaded with antioxidants. Just remember that the more carbs you consume during this meal - the longer Continue reading >>

Keto Meal Plan Example

Keto Meal Plan Example

Several months after creating this post I came up with a real cheat-style Keto Fat Bomb Shake. It’s so good that it feels like cheating but it’s got over 70% of its calories from fat. It’s really good! So after you’re done reading this post, check it out. See our Keto Food List and our Ketosis blog post. Beginner Keto Meal Plan Example Here’s a day in the life (snapshot) of what eating keto looks like. At the time of writing this, I’m a 36 year old, healthy, active male. When you first understand what the Keto Diet is the next thought is: “How do I get that much fat in my diet?” Hopefully this post will help you understand how you can create a super simple keto meal plan for yourself. If you need to read more on “what is the Keto diet” read this. Monitoring Caloric Intake When I Wake Up First thing after waking up I’ll take Magnesium (Natural Calm). Why Magnesium? Magnesium is essential in the body. One thing it helps in is regulating blood glucose (which is important). Magnesium deficiency is fairly common among people who “eat keto” too. This is due to the fact the ketogenic diet has a diuretic impact on the body. With this in mind I consume two servings (morning & night) as recommended. This spread is to ensure my body is absorbing what it needs. Then it’s on to some herbal tea, MCT Oil and Coconut Butter. The tea is just a good delivery system for the MCT Oil and Coconut Butter. And… I don’t drink coffee. Time for Breakfast Breakfast is really simple: 3 eggs, 6 pieces of Bacon and half an Avocado. Don’t be afraid to spice it up (with seasoning)… and get creative with your eggs. Pre-Gym Drink Down a serving of KetoCaNa before you head out to the gym (great source of Ketones). KetoCaNa can result in significant decreases in oxygen d Continue reading >>

Ketogenic Diet Meal Planning Strategies

Ketogenic Diet Meal Planning Strategies

Ketogenic Diet Meal Planning Strategies As a clinician, I believe everyone on the planet would benefit from a cyclic ketogenic diet. This means that the body uses ketone bodies as its primary fuel source a majority of the time. To get into and maintain ketosis you eat a low-carb diet with only moderate amounts of protein and high amounts of good fats. Discover ketogenic meal planning strategies in this article. There is a growing segment of the natural health movement that endorses the ketogenic diet as the best nutritional approach. The biggest challenge people have is navigating how to set up meals to maintain ketosis. When meal planning on a ketogenic diet you will take into account your unique metabolism. Some people do great with intermittent fasting where they go 16-18 hours without a calorie source. Other individuals who have adrenal fatigue may need to eat every 4 hours or so to maintain stable blood sugar and elevate ketones appropriately. What Do You Eat For Breakfast? The first question should be whether or not you actually want to eat breakfast. Personally, I am not hungry and water fast through breakfast. I typically will drink about a half a gallon of water before 12pm. If you are a coffee drinker, I recommend using an organic, mold-free coffee and putting 2 tablespoons of coconut oil and 2 tsp of pastured butter in it. This combines the benefits of the caffeine and anti-oxidants in the coffee along with the medium chain fatty acids (MCTs) in the coconut oil and butter. These MCTs go right to the liver where they are converted to ketones and used for energy. You could make something similar with raw cacao and make a hot chocolate or chocolate milk depending upon what season it is and what you would like. The chocolate milk could use organic coconut milk (f Continue reading >>

Kickstart Ketosis Meal Plan

Kickstart Ketosis Meal Plan

A 3-day starter meal plan to get you into ketosis quickly You're ready to dive head first into the keto diet but confused about where to even start. You need a done-for-you meal plan to point you in the right direction. This 3-day meal plan is designed to kickstart ketosis so you can begin your keto journey without worrying about what you can and can't eat. Everything is planned and mapped out for you, so you don't have to stress and obsess during the most critical phase of the diet! ➞ A menu and plan for three days worth of eating ➞ Delicious keto friendly recipes for 3 breakfasts, 3 lunches, and 3 dinners that remain under 15 grams of net carbs per day ➞ Preparation guide designed to direct efficient meal prep and maximize use of ingredients ➞ Grocery shopping list tailored to your meal plan to minimize kitchen waste Courses Included with Purchase Original Price: $0 Absolutely! The plan can be used again and again, as you see fit. The 3 day time-frame is intended to guide beginners through the transition to nutritional ketosis, but these meals can be used no matter what phase in your journey! No, this is a one-size-fits all starter plan based around common macronutrient goals. For a meal plan tailored to your personal macro goals, check out the Master Your Macros Meal Plan. Continue reading >>

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