How to do the Keto Diet properly plus a free 28-day meal plan.

What is the Keto or Ketogenic Diet?

The Ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides health benefits. It involves significantly reducing carbohydrate intake while increasing protein to maintain muscle mass. The calorie intake ratios are as follows: 75 percent fat, 20 percent protein and 5 percent low- glycemic carbohydrates.

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How does the Keto diet work?

The general dietary guidelines of the Ketogenic Diet are as follows:

  1. Avoid high carbohydrate foods, such as bread, pasta, potatoes, rice etc.

  2. Avoid simple carbohydrates, such as sugar, honey and fruit juice.

  3. Include protein in every meal because it helps to reduce appetite, regulate blood glucose levels and preserve lean muscle mass. Examples of protein foods are fish, chicken, turkey, meat, eggs and cheese. Protein drinks such as whey protein may be utilized.

  4. Adequate fat intake is essential as this enhances fat burning by the body while reducing the synthesis of fatty acids in the body which both promote fat loss. Optimal sources of fats are fatty meats, fish, avocado, olive oil, nuts and seeds.

There are numerous benefits that come with being on Ketogenic Diet: from weight loss and increased energy levels to therapeutic medical applications.

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Get started with our free 28-day meal plan

Our ketogenic or keto 28-day meal plan includes dietary information, daily suggestions of what to eat for every meal and easy recipes.