The Best Ketogenic Diet Plan

We all have heard of Ketogenic diets but, do you really understand what they do and how they work?

I thought I would put together a quick overview of what is involved and why you might want to try the best ketogenic diet plan for weight loss.

The Keto Process

So ketosis is a process whereby, in the absence of carbohydrates, ketones are produced from the fats in our liver. But, let’s start from the very beginning. When we eat a meal, the first source of energy our body burns is carbohydrates. When you eat carbohydrates, the body makes glucose and insulin. The glucose burns off as our first energy source. The insulin is produced to process the glucose.

Since glucose is used as your primary energy source, anything leftover just makes its happy little home on your body as fat.

On a keto diet (under 20 grams of carbohydrate a day), fat burning increases as your energy is coming from fat and you become less hungry. You also have fewer dips in energy. Please note: cheat meals can throw you out of ketosis and can take up to a week before it’s back.

It is important to make sure you are getting enough sodium (yep, salt your food), magnesium, and potassium (can get from avocados) while in ketosis. You will want to drink chicken or bone broth if in the first few days you experience dizziness or a flu-like feeling, have nausea or a headache. Some say it feels like withdrawing from an addictive substance…which it is! Sugar is addictive.

Stay well hydrated. Drink half your body weight in water (if you weight 140, drink 70 ounces of water daily).

Healthy ketogenic fats

The Simple Science

In America, the average person eats approximately 250 grams of carbs a day. What can’t get burned off, again, gets stored as fat. When you restrict carbs (aka glucose/sugar), the fuel molecules (ketones made up of fat) are used as an alternative fuel. Beware…if you eat too much protein, it can actually be converted to glucose! That wouldn’t be good! In the absence of too many carbs or too much protein, the body burns ketones or fat! Cha-ching! That’s ultimately what we all want…to burn fat!

A 2012 study found that people on a keto diet burned 300 more calories a day than other diet plans. That’s like exercising hard for an hour and you get it just by choosing a keto diet!

Net Carbs and Keto

The total carbohydrate is not the most important number when calculating your daily intake. You want to subtract the amount of fiber and sugar alcohols from that number to get the net carbs. Here’s what you need to know.

Isomalto oligosaccharide is a somewhat sweet carbohydrate that is promoted as a prebiotic dietary fiber. There has been quite a bit of controversy regarding this ingredient that has mainly been used in protein bars. Some studies have shown that it actually increases your blood sugar and that it is not strictly fiber.

Quest Bars stopped using this ingredient after they heard about a study that proved IMO’s were absorbed into the small intestine. This meant they were not exclusively fiber. They were also sued as the plaintiff claimed that the fiber grams listed were incorrect. Quest quickly switched to Soluble Corn Fiber.

The moral of the story? You can subtract fiber grams from total carbs to get net carbs. Just make sure the fiber really is a fiber.

 

ketogenic salad

Ketogenic – Diet Plan for Cancer Prevention/Treatment

Numerous studies suggest that cancer cells can not exist in the absence of sugar. Regulating metabolic function in the human body is the key to treating disease. Did you know that the lowest survival rate in cancer patients are the ones with the highest blood sugar levels?

Dominic D’Agostino, Associate Professor of Molecular Pharmacology and Physiology at University of South Florida says, “Denying cancer cells glucose is like taking your foot off the gas pedal.”

TheTruthAboutCancer.org is an amazing group of people dedicated to ending the cancer pandemic. Here’s a link to their website:

https://thetruthaboutcancer.com/ketogenic-diet-weakens-cancer-cells/

If you are on medication for diabetes, blood pressure, have cancer or any other serious illness, are pregnant or nursing, please consult your physician before starting any diet.

The Best Ketogenic Diet Plan 

  1. Have no more than 20 grams of carbohydrates a day.
  2. Enjoy fish, meat, eggs, above ground vegetables and good fats (limit nuts to 1 ounce daily).
  3. Eat only when hungry and until you are satisfied.
  4. Avoid processed foods as they contain hidden sugars.
  5. Enjoy keto/Bulletproof coffee. Add MCT oil and a touch of butter and blend well:-)

There are numerous apps available on your phone to keep track of your carb count. My Fitness Pal is free and my sister Lainie loves it! I’m downloading it now!

Keto strips are inexpensive and can quickly tell you if you have reached ketosis. Click here to view the most current price on Amazon.

Another great aid is a supplement that has gotten great reviews is 7 Keto DHEA. You can learn more here:

7 Keto DHEA

I LOVE Maria Emmerich’s cookbook … Keto Comfort Foods, You can get it here

Here’s the picture of the keto pizza I made on day 3 of my keto challenge. Leave a comment below if you would like the recipe.

 

keto pizza

 

I hope you enjoyed the Best Ketogenic Diet Plan and as always, please leave any questions or comments in the box below…

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10 Thoughts to “The Best Ketogenic Diet Plan”

  1. Matt

    I actually really enjoyed the website and I learned a lot. I have an interest in fitness and health and this was really informational!

    1. Diane

      Thanks Matt! I appreciate your comments!!!

  2. Claudette

    I have heard of ketogenic diet but did not understand what it entails. Like many folks, I struggle with maintaining my ideal weight primarily due to my diet. I have far too many cheat days. You explain it very well how those cheat days would throw off the diet. Now I understand way more about the science behind this diet it sounds like something I can get onboard with. I’ll check out your experience with it. Very informative. Thanks for sharing.

    1. Hi Claudette,

      It’s amazing how you don’t feel like cheating on this eating plan. When you stop ingesting sugar, you lose the craving for it. I think that’s true for anything that’s bad for us:-)

      Please let me know if you have questions!

      Take care,
      Diane

  3. Thanks for sharing this information about Ketogenic diet. It’s the simplest and easiest to understand explanation about it that I have read.

    1. Wow! Thank you. Keto eating can get super scientific. I wanted to make it easy to comprehend. I appreciate your comment!

  4. Lainie

    We are on board! You have really encouraged us! And your Hot Pockets look delicious, we can’t wait to try them!

    1. Thanks Lainie! I hope you love those keto hot pockets as much as I do!

  5. Diane, I actually tried this type of eating many years ago but less information was available and, frankly, I got bored with it. The list of what to do was limited.

    Now I am in love with sugar so I really must come back and reread this and rethink my diet.

    Great information.
    Ciao
    Helen

    1. Hi Helen!
      Your sugar love will diminish over time with a Keto diet and will eventually disappear. Sugar is the cause of so many diseases. It’s just not worth it in my mind and as long as I stay away from it, I don’t crave it at all. There are some safe, really delish alternatives as well.
      Let me know if you have any questions!
      Take care,
      Diane

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