THE KETO Diet is a low carb, higher fat diet that’s currently one of the trendiest eating plans in the world.
In short: it transitions your body to burning stored body fat instead of relying on carbohydrates as its preferred source of energy.
To make this transition, you need to dramatically decrease your carb intake to below 50g per day — with some people going as low as 20-30g of carbs per day.
In context, that’s about five rice cakes or a single medium banana.
This allows your body to draw from stored fat for energy, resulting in a metabolic state known as ketosis.
KETO SUCCESS: This woman shed half her body weight in less than a year
Health benefits include: a reduction in excess body fat, helping build lean muscle mass, enhanced energy and optimal mental clarity. At its core, the keto diet is made up of high-quality proteins, plenty of seasonal vegetables and healthy fats. You’ll need to cut out sugar, starchy carbohydrates and gluten.
WHAT ARE THE CONS?
The transition process can be hard, especially when moving away from a diet that is normally carbohydrate heavy. This can sometimes bring on flu-like symptoms for a couple of days — ‘keto flu’ is a thing! You can also experience a reduction in energy. However, if you persist you’ll quickly transition through this stage and come out the other side bursting with energy!
Below is an example of a 7-day meal plan.
Breakfast: Poached eggs, sautéed greens cooked in coconut oil
Lunch: Grilled chicken served with a seasonal salad
Dinner: Baked salmon with a nut crust served with baked cauliflower
Breakfast: Smoked salmon served with leafy greens and smashed avocado
Lunch: Low carb Thai beef salad served with tamari dressing
Dinner: Butter chicken with cauliflower rice
Breakfast: Omelette served with mushrooms and spinach cooked in coconut oil
Lunch: Line caught tuna served with heirloom tomato salad, drizzled with olive oil
Dinner: Crispy skinned salmon served with zucchini noodle pesto
Breakfast: Mountain Coffee — long black, grass-fed butter & MCT oil
Lunch: Naked burger with raw kale slaw
Dinner: Slow cooked pulled beef with rainbow slaw and baked brussels sprouts
Breakfast: Zucchini & bacon fritters cooked with butter or ghee
Lunch: Mexican chicken lettuce wrap with avocado
Dinner: Middle Eastern chicken rissoles with seasonal greens
Breakfast: Buttered mushrooms, sautéed greens and crispy bacon
Lunch: Roast chicken breast served with avocado and seasonal greens
Dinner: Grass fed sirloin steak with steamed greens
Breakfast: Veggie medley — capsicum, zucchini, tomato, seasonal herbs sautéed in coconut oil served with eggs
Lunch: Zucchini noodle and salmon salad served with avocado dressing
Dinner: Lamb kofta with seasonal greens
Low carb Protein Shake
Handful of nuts (macadamias, almonds, walnuts)
Small can of tuna
This article originally appeared on Body and Soul and has been republished with permission.