Many actors and models go for low carbohydrate high-fat diets. These low carb diets nourish the body and burn the fat to keep the body working.
This low carb diet makes the fat in the body to lose without much effort. A similar diet is a ketogenic diet. Ketone originates from ‘ketosis’ which is a process by which the fat molecules are broken to provide energy.
This process can be achieved by taking lower carbohydrates and a higher amount of fat.
Advantages of Ketosis
When we reduce the intake of carbohydrates, insulin resistance can be reduced to a greater extent thus avoiding type 2 diabetes.
When combined with exercise, these low carb diets can eradicate the symptoms of type 2 diabetes. Beyond this, ketosis itself is will make our hunger check by itself thus making us lose fat faster.
The First Step
At least 2 weeks of ketosis diet must be tolerated by people to get accustomed to the diet. During this period, people may endure sluggishness, headaches, tiredness and some gastrointestinal problems.
These symptoms are called ‘keto flu’. We can overcome these disturbances by taking electrolytes. You can see weight loss as your body gets adapted to this diet and develops its dislike towards sugar content, processed food, etc.
The ketosis meal plan desires to provide you with three healthy meals per day that contains fiber, protein, and satiation. The advantage of this diet is that it initiates fat loss without muscle loss, unlike carb diets. This is called body recomposition which is much preferred than normal weight loss.
The ketosis diet brings about too much water loss to the body during the initial stages. The carbohydrates are converted into glycogen and are stored within the liver and muscles along with water. When this stored glycogen is being used, the water automatically gets depleted.
This contributes to a visibly higher weight loss during the initial stages. Fat loss also occurs in the meantime and this contributes to a further reduction in the water content of the body thus making you fitter.
Foods That You Can Take
- Meat: Chicken, beef, goat, turkey, lamb, veal, pork
- Fish: Sardines, tuna, haddock, etc.
- Fruits: Berries and avocado
- Vegetables: Asparagus, Brussels, cucumbers, sprouts, broccoli
- Nuts: Sunflower seed, walnuts, almonds, sesame, pumpkin
- Dairy products: Heavy cream, sour cream, cheese
- Fats and oils: Olive oil, almond oil, peanut butter, butter, sesame oil, flaxseed oil.
Foods to Avoid
- Grains: Rye, barley, oats, wheat, corn, bread, pasta
- Artificial Sweeteners: Saccharin, Sucralose, equal, Splenda
- Processed food: Foods containing carrageenan
- ‘Low fat’ products: Drinks, gluten, Atkin products, diet soda, etc.
The 7-Day Ketogenic Diet Plan
Day 1: Monday
Breakfast: Cheese, sausage, 3 egg omelet, spinach
Eggs are very healthy food. If you take cholesterol filled food, it doesn’t mean that your body cholesterol will, increase. Eggs can keep you hunger-free for hours since they have protein and lutein.
You can add some cheddar, spinach, breakfast sausage, etc along with the eggs and this would add up to 30g of proteins. Spinach is a great source of magnesium and potassium.
Lunch: BLT Salad
Add 2 to 3 cups of lettuce to bacon. Add tomatoes and mix them with come tablespoons of mayonnaise and add some hot sauce.
This dish is such a delicious one as well as a filling one. This contains lots of proteins and its making is easy.
Dinner: Asparagus and baked salmon
Salmon is very easy to cook since it has a very natural flavor to itself. Lemon, garlic, peppers, the sauce would be sufficient to make salmon a great dish. Apply sauce over salmon and bake them at 45F for around 5 minutes.
Now, add olive oil, salt, and pepper over asparagus and spread it out on a cookie sheet and roast them for 20 mins. That is it… your ketone diet dinner is ready.
Day 2: Tuesday
Breakfast: Eggs and bacon
Fry 2 to 3 eggs and some bacon and you can have these as your morning breakfast. Your mornings will be energy filed with these simple dishes.
The procedure is that you can spread the bacon strips over the cookie sheet and keep it in the oven for around 20 mins. The temperature may be adjusted to around 400 degrees.
Lunch: Spinach Salad
You would get the strength of Popeye the Sailor Man when you have spinach for your lunch. Salads always form the main dishes for your ketosis diet.
This is because you can fill your stomach with as much spinach as you can but they are not going to make you feel heavy. Take some spinach, some onions, a tomato, bacon, and sauce.
This combination would be tasty along with providing good strength. Add some protein by adding salmon.
Dinner: Bunless Burgers
We all love cheese. Who doesn’t? Now, take some beef, add some cheese and top another beef piece. Now, add some veggies and carb sauces so that they would taste like burgers.
You would feel like you don’t need the buns at all. You have got a tasty and ketosis diet dinner.
Day 3: Wednesday
Breakfast: Eggies
We have already had eggs as breakfast. Now, we can learn that eggs provide us with lots of energy and are a simple way of having a healthy breakfast.
Take 8 eggs in a bowl and add vegetables and cheese to it. Line up some muffin tins with bacon and pour this egg-veggie mixture over them. Bake them for 30 minutes at 350 degrees.
You can even store this cooked food for more than 3 days.
Lunch: Cheese, Sauce, and Walnuts
These three combinations would form a quick and delicious meal. If you do not like any of these ingredients, then you can go for alternatives like blueberries and cottage cheese.
Dinner: Meatloaf
Meatloaf tastes good with some binders. Here in the ketosis diet, you can happily have both meatloaf and binders. You can use chopped mushrooms and onions instead of bread crumbs. This will keep your carb down.
Day 4: Thursday
Breakfast: Eggies
Now, we are used to eggs as breakfast. You can follow any one of the egg recipes explained before for a comfortable breakfast.
Lunch: Lettuce and tuna
You can make a tuna salad by using some low carb ingredients and chopped avocadoes.
Dinner: Slaw Hash
You can shred some cabbage, ground beef, onions, soy sauce butter, pepper flakes, and garlic and cook them together. This tastes too good. You can also improve the flavor by adding some chopped meatloaves.
Day 5: Friday
Breakfast: Eggies and Coffee
We know the eggies breakfast very well. And now, for coffee lovers, it is good news. You can have a delicious fat coffee that would make you wait for Friday all week.
Take some coffee and add butter, coconut oil and stevia to it. This coffee suppresses the laziness and gives you a lot of energy.
Lunch: Spam Fries and Cole Slaw
You can make a very simple slaw by adding some cabbage, chopped spam and fry them or bake them for 20 minutes at 350 degrees. You can have some carb ketchup along with it.
Dinner: Tacos
Cook comes to beef and has some romaine. You can add full-fat cream and cheese and your delicious dinner is ready.
Day 6: Saturday
Breakfast: Eggies
As usual.
Lunch: Taco Salad
You can make a large taco salad. You can top the tacos with sour cream and salsa and some cheese. Here you have a great combination of fat protein and vegetables.
Dinner: Roasted veggies and pork roast
You can make a good pork roast with a combination of salt, garlic, and cumin. These taste amazing and they are cheap food too.
You can add some broccoli, Brussels, cauliflower, etc to make it more delicious and protein-filled.
Day 7: Sunday
Breakfast: Avocado-baked eggs
Lunch: Chicken and hummus
Spread hummus over the chicken, add some butter too. These form a healthy lunch.
Dinner: Cheesesteak casserole
Mix some onions, cream cheese, peppers, cheddar along with pork roast and bake in the oven. You have a lovely Sunday dinner.
You can follow this Ketosis diet and see yourself slim down and become fit.
