People look for alternative diet plans that can help them achieve a better quality of life and enhanced health. One such diet plan is known as the Ketogenic Diet or the keto diet. People who are looking to use the aforementioned diet, however, may ask “What suggestions are there for a possible diet plan for the entire week?”. In this article, we will look at what the Ketogenic Diet is, why people should try it out for its health benefits, and a suggested seven (7) day keto diet plan for beginners.
What is the Ketogenic Diet?
The keto diet, more formally called the ketogenic diet, is a diet that is extremely low in carbohydrates and high in the intake of healthy fats. It may be compared to other similar diets such as low-carb diets and the Atkins Diet. The ketogenic diet or the keto diet requires dieters to significantly reduce their intake of carbs and substitute the said carbs with fat. This process will then push the body in a condition known as ketosis, a metabolic state where ketones are produced and where the human body can more efficiently churn out energy through enhanced fat burning. The ketones that are present in the body during ketosis can also help provide the brain with the energy it needs to function at an optimal level. These ketones are also usually produced in the liver.
Low carb diets, such as the ketogenic diet can help individuals in lowering or reducing insulin levels in the body along with the body’s blood sugar levels which is an important benefit for patients with type 2 diabetes. Aside from the said benefit, people can also get other health benefits from the ketogenic diet which shall be discussed later on in this article.
What are the different types of Ketogenic Diets
Generally speaking, the ketogenic is a form of high fat, low carb diet but there are different varieties for the aforementioned diet plan. Enumerated below are the different types of the ketogenic diet:
- The SKD or the Standard Ketogenic Diet- The SKD will usually have dieters consume 5% carbohydrates, 20% proteins, and 75% fat. It may also be described as a high-fat, moderate protein, and low carb variant of the ketogenic diet.
- The CKD or the Cyclical Ketogenic Diet- This variant of the keto diet will have dieters take in higher amounts of carbs during specific days. One pattern or example for this would be a cycle of five (5) days of ketogenic observance followed by two (2) days of high-carb intake.
- The TKD or the Targeted Ketogenic Diet- The TKD diet is the keto variant that will allow the addition of carbs around physical activities such as exercises and workouts.
- The High Protein Variant Keto Diet- This keto Diet variant may be likened to the SKD or the standard Ketogenic Diet. The difference is that there is more protein intake with proteins at 35%, fat at around 60%, and carbs at around 5%.
It must be noted, however, that only the high protein keto diet and the SKD or the standard ketogenic diet has been extensively studied and researched as the two (2) other variants, which are the Cyclical Ketogenic Duet and the Targeted Ketogenic Diet are considered keto diets that are more complicated and advanced and are commonly used by athletes and bodybuilders.
Benefits of the Ketogenic Diet and other Low Carb-Diets
The ketogenic diet, like other low carb diets, can provide a number of health benefits to dieters. Listed below are some of these health benefits:
- Reduced appetite- One of the major effects of going on a diet is the feeling of being hungry. This is one of the main causes of why people give up on their diets and for feeling miserable. However, low carb eating patterns have been shown to reduce the appetite and hunger felt by dieters. Evidence suggests further that eating a low carb diet can help lower the calorie intake of individuals as well.
- Weight Loss- Diets that are low in carbohydrates can help people lose weight and is considered the most effective way to achieve weight loss. Research shows that people who went on a diet that is low carb such as the ketogenic diet lost more weight than dieters who simply went on a low-fat diet.
- Fat Loss in the abdominal area- Fats are not created equal and depending on their type and location, fats can be a great determinant on which types of diseases the individual will most likely develop. Studies have shown that fats around the abdomen or abdominal fat can be extremely harmful to individuals especially when they cover critical internal organs which may lead to insulin resistance and inflammation. Low carb diets have been shown to be effective against this abdominal fat in patients.
- Increased Good Cholesterol or HDL Cholesterol- Good cholesterol is also known as High-Density Lipoprotein or HDL. Low carb diets have also been known to increase this good cholesterol for dieters.
A Seven (7) day Keto Diet Plan for Starters
Below is a seven (7) day keto diet plan that beginners may try out
Day No. 1- Scrambled eggs topped with salsa and vegetables for breakfast, cheese with strips of seaweed and turkey jerky for snacks, half avocado with Sardine salad for lunch, sauteed bok choy with buttered broiled trout for dinner
Day No. 2- Avocado cups with eggs for breakfast, bars that are meat-based and kale chips for snacks, seaweed wrapped salmon (rice-free) for lunch and sauteed broccolini with grilled beef kebabs for dinner
Day No. 3- Side of greens with bacon and fried eggs for breakfast, a cup of berries and walnuts and sticks of celery with almond butter dippings for snacks, lettuce bun with grass-fed patty and a side salad for lunch and cauliflower rice with baked tofu for dinner
Day No. 4- Almond milk smoothie with protein powder for breakfast, hard-boiled eggs and cheese with bell pepper sides for snacks, cucumbers and goat cheese with Chicken tenders for lunch, and asparagus with grilled shrimp for dinner
Day No. 5-Veggie and cheese omelet with salsa toppings for breakfast, Greek yogurt with pecans and almond milk smoothie for snacks, miso soup and sashimi for lunch, and mushroom and asparagus with roasted chicken for dinner.
Day No. 6- Eggs and bulletproof coffee for breakfast, macadamia nuts and cheese roll-ups with roasted beef for snacks, stuffed tomatoes in a tuna salad for lunch, and zucchini noodles with meatballs and cream sauce for dinner
Day No. 7- Buttered scrambled eggs topped with avocado and lettuce, sunflower seeds and pepper and celery strips with guacamole dipping for snacks, grilled salmon with a spinach salad for lunch, and cabbage and cauliflower slaw and pork chop for dinner