Grab Your Own Custom Keto Diet Plan for Weight Loss

What is the keto diet plan?

The basic diet plan refers to a type of diet that consumes high fats, sufficient protein, and low carbs. Its goal is to deplete the glycogen reserves of the body so that energy depends on fat and protein. The body then undergoes ketosis, which is a metabolic condition in which, as an alternate source of fuel for the brain, the liver releases a large number of ketones. This method of dieting is very common, with thousands of photos circulating all over social media showing before and after results.

How does the keto diet work?

Your digestive system breaks down the foods containing carbohydrates and releases vast quantities of the resulting basic sugar ( glucose) into your bloodstream. Your pancreas releases insulin, a hormone that regulates blood sugar, as blood sugar increases. Eating carbohydrates often leads to consistently high blood sugar and insulin levels, and this can lead to severe health issues such as type 2 diabetes, cancer, and fatty liver problems.

If you instead consume more fat and protein and heavily limit carb intake, your cells can alter metabolic pathways over time, and consume stored and dietary fat as a primary source of energy. Some of it will be converted into ketone bodies as more fat is emitted from storage and burned. Your body (skeleton and heart) uses the fat molecules to fuel themselves, while your brain swallows ketones.

More energy, clearer thinking, and better health are the result. In several different ways, ketones are helpful to your body, and being in "nutritional ketosis" (where blood sugar is low and ketone levels are in the range of 0.5 to 3.0 mmol) has some powerful effects on your metabolism and overall health.

What are the benefits of the keto diet?

There are some of the keto diet's benefits and how it can help you achieve your goals.

1) Keto diet plan for weight loss

Many studies have shown that people burn fat at a faster pace on a high-fat, low-carb diet than those with a high-carb, low-fat diet. This is because the low carb diet (keto) lowers insulin levels which helps to eliminate extra water from the body. You experience decreased levels of appetite during ketosis, which can be extremely helpful in regulating food intake, facilitating overall weight loss. Low carb diets, mainly stored in the abdominal cavity, are also effective in reducing visceral fat. 

(Also read 16/8 intermittent fasting diet plan)

2) Mental Performance

A much more powerful source of energy than glucose is the ketones derived from a low carb diet. Studies have shown that cognitive disability improves with keto diet and even assist with disorders such as Alzheimer's and Parkinson's. The high-fat diet helps to facilitate the balance of essential omega 3s and omega 6s that are critical to the optimum function of the brain. Also, ketosis can improve the development of mitochondria and adenosine triphosphate within the memory cells of the brain, thereby enhancing mental performance and clarity.

3) Reduced risk of Chronic Disease

A ketogenic diet can increase the protection of the body against a variety of conditions. It can help to reduce the risk of developing many chronic diseases by reducing inflammation and improving mitochondrial function. Usually, cancer cells have irregular mitochondria, which require an increased glycogen supply. Since they are unable to use the ketones for energy because of their dysfunctional mitochondria, ketosis allows normal cells to be fed while starving the cancer cells.

4) Improved Blood Pressure

High blood pressure is the leading cause of death worldwide and results in many other health problems. In lowering blood pressure, a low-carb diet is more effective than a low-fat diet. Some claim that it is just as efficient as taking pills. This is sure to significantly boost cardiovascular health and function, combined with weight loss resulting from a ketogenic diet.

5) Reduced Triglycerides 

In your bloodstream, fat molecules called triglycerides usually circulate. In the development of heart disease, elevated triglyceride levels are a significant risk factor. The keto diet reduces the amount of triglyceride molecules in the bloodstream decreasing the risk of heart disease.

6) Improved Cholesterol 

Another risk factor for heart disease is "poor" (LDL) cholesterol. Too much bad cholesterol builds up in your arteries in your bloodstream, narrowing them and causing atherosclerosis, a kind of heart disease. The keto diet reduces bad cholesterol levels while increases the amount of "normal" (HDL) cholesterol in your body. 

(Click below to grab your 60 day keto diet plan)

What foods to eat on keto diet?

Would You Like to Know Exactly What to Eat to Lose Fat and Get Healthy Without Giving Up Your Favorite Foods or Starving Yourself? For a complete list of keto diet foods click the link

1) Fats and oils

Most individuals tolerate saturated and monounsaturated fats such as butter, macadamia nuts, coconut oil, avocado, and egg yolks more easily, and they are less inflammatory because they are more chemically stable. In sauces, dressings, and other additions to simple meals, fats, and oils can be mixed. Over time, the addition of a source of fat to each meal would become a habit.

Stop hydrogenated fats such as margarine to reduce the consumption of trans fats. If you use vegetable oils (olive, canola, sunflower, safflower, soybean, flaxseed, and sesame oils), use "cold-pressed." Refrigerate to prevent rancidity, keep cold-pressed oils such as almond and flaxseed refrigerated. Refrain from heating vegetable oils. For frying, use clean non-hydrogenated lard, beef tallow, coconut oil, ghee, and olive oil, as the smoke points are high.

2) Sources of Protein

• Meat
• Pork
• Poultry
• Fish or seafood 
• Canned tuna and salmon
• Shellfish
• Whole eggs
• Bacon and sausage
• Peanut butter and soy products 

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3) Vegetables- Keto diet grocery list

Many non-starchy vegetables are low in carbs. To avoid pesticide residues, select organic vegetables, or grow your own. As they are much higher in carbohydrates, avoid starchy vegetables such as corn, peas, potatoes, sweet potatoes, and most winter squash. Limit the use of sweeter vegetables such as onions, carrots, peppers, and squash in summer.

4) Dairy products

Fresh dairy products are preferable; if fresh products are not available, select organic. Be aware that milk proteins (whey and casein) are insulinogenic (meaning they cause an insulin spike) in the body, so reduce or avoid quantities if you have trouble losing weight or getting into ketosis diet. As whey contributes to the insulin spike, try to avoid items that have added whey protein.

5) Nuts and seeds

To eliminate anti-nutrients, soak and roast nuts and seeds. They are also very high in calories and per serving, higher in carbohydrates. Reduce or prevent nuts if you are having trouble going into ketosis or losing weight.

6) Sweeteners

"In general, avoiding sweetened foods can help" reset "the taste buds. However, these are the recommended options for sweeteners if there is a need for something sweet. To flavor the artificial sweeteners maltodextrin, dextrose, or any other sugar is applied to the powdered versions.  

7) Keto diet Fruits

Since they are the lowest in carbohydrates, berries (blueberries, strawberries, raspberries) may sometimes be enjoyed in small quantities. As most of them are too high in carb and can mess with ketosis, avoid other kinds of fruit.

Top seven reasons to get your custom keto diet plan

• Significantly increases fat burning
• It’s simple and easy to follow
• Hunger cravings will fade
• You don’t have to exercise to reap the benefits
• It’s healthy and safe
• You’ll lose weight like clockwork

What will you find in this custom keto diet plan?

• An eight-week meal plan based on the experience and expertise of industry leaders.
• A diet optimized to your own ideal calorie and macro intake.
• Delicious meals based on your food preferences.
• Instructions on how to further customize your meals.
• A meal plan with lots of food variety.
• Crystal clear, step-by-step recipe instructions.
• A downloadable grocery list.
• And much more…

Conclusion

Many studies in the field of nutrition science have shown that this type of dieting can have a very beneficial effect on your overall health and body function. The rewards are numerous, as long as you can find a way to maintain discipline. The keto strategy is certainly something worth exploring for those who have not been able to achieve many outcomes from conventional techniques.