14 Days Ketogenic Meal Plan New. Easy Guide for Beginners – The Keto Reset Diet

Ketogenic diet draws some similarities to other low carb diets including Atkins and Paleo. These low carb diets are more similar to a hunter gatherer diet in which carb consumption was limited to carbs found in fruits and vegetables.

Transitioning to Ketosis

To begin the ketogenic diet, you’ll need to plan ahead. This means having a diet plan already in place. Diet will largely determine how quickly you can enter into ketosis. The more carbohydrates restricted, the faster you will enter this state. Normally, anywhere between twenty and thirty grams of net carbohydrates is recommended for a daily Keto diet. The lower you keep glucose levels, the faster your results will be. Once you enter ketosis, the key to consistent fat and weight loss is commitment. Commitment and consistency with the diet will lead to RESULTS.

Net Carbohydrates Explained

To begin the diet, you first need to know what a net carbohydrate is. It’s simple. Net carbohydrates are carbohydrates minus fiber. For example, a cup or broccoli has six grams of carbohydrates in one cup. There are two grams of fiber in one cup. Therefore, take six grams and subtract out the two grams of fiber, this gives you a net carbohydrate of four grams per cup of broccoli.

Ratio of Calories for Ketogenic Diet

Here are the three main sources of calories (macronutrients) you need to know about and the standard ratio for Keto diet. These are flexible, however to enter and maintain ketosis, this works for most individuals.

– Fats: 70%

– Proteins: 25%

– Carbohydrates: 5%

Advantages of Ketogenic Diet

As I have already mentioned the ketogenic diet is not really a diet at all. It is simply a lifestyle eating plan that takes us back to a way of eating that we evolved with and is therefore natural and familiar for our bodies. Let me brief you about the different advantages and benefits of going into a Ketogenic Diet!

– Increased “Good” Cholesterol- eating a high fat diet, HDL and LDL cholesterol will increase. These are the good cholesterols which help prevent heart disease. Your levels of HDL (good) cholesterol will go up and your risk of blood vessel inflammation will go down. I know that I keep coming back to this but one of the biggest mistakes people make when first trying the ketogenic diet is that they do not fully embrace the importance of fat. The whole precept of this regime requires that you lose your fear of fat and start to see it as the primary fuel on which the body feeds. Too many people fail to enjoy the keto benefits simply because they do not eat enough fat and they then feel hungry and so revert to their all fallback position of eating carbohydrate. All this will achieve is that it will kick your body out of ketosis and you will be eating lots of fat whilst on a high carb diet. This is a sure fire way to fail.

– Lower “Bad” Cholesterol- If you’re someone who suffers from cholesterol complications, the ketogenic diet can improve your triglyceride levels, which are the ones associated with the buildup of “bad” cholesterol in the arteries. A good Keto diet will help you to lower the levels of bad cholesterol so to prevent arterial blocks from occurring.

– Stable Energy. Energy taken from burning body fat will always keep you energetic since body fat is present in abundance in our body. When you give the body a better and reliable energy source, you’ll feel more energized throughout the day. Fats allow the body to steadily burn fuel for very stable energy levels. No more spikes and crashes!

– Improved hbA1c and CRP – Adopting keto diet will help you by allowing you to have better readings in hbA1c and CRP levels. These are regarded as markers that indicate whether or not your general well being is adversely affected.

– Balanced Glucose Levels- Many studies have shown the decrease of LDL levels over time eliminates ailments such as Type-2 Diabetes. You will experience more balanced blood sugar levels. The levels of LDL will decrease which will make the body less prone to suffer from Type-2 Diabetes

– You won’t always feel hungry. This eating method does not require that you be in a constant state of hunger or semi hunger. That needs to fight your body’s constant desire for more food will simply no longer be an issue.

– Ketosis helps to improve skin condition and prevent acnes or skin inflammation from taking place.

– Gum related ailments – People fond of sweets and sugar based goodies are susceptible to gum diseases as the pH of the mouth changes remarkably. If you can continue ketogenic diet plan for a period of 3 and 4 months, you will notice that you have got rid of any tooth problem you had before like tooth decay and gum inflammation.

– Brain Disorder Prevention- by fueling the body and brain from ketones, instead of glucose, brain disorders such as Alzheimer’s, Parkinson’s disease, and epilepsy can be prevented and treated.

– Weight Loss- This is one of the main benefits of the ketogenic diet. The body burns fat as the main fuel source in this diet, so you’ll be burning off the pounds quickly!

– Mood stabilizer – Ketone bodies that are formed in as a result of ketosis helps in stabilizing the neurotransmitters. Serotonin and dopamine are essentially worked upon, which contributes to the mood enhancement feeling in an individual that has taken up the ketogenic diet.

– Aids digestion- If you have trouble in digesting food it improves gut health.

– Relief from heartburn – Individuals suffering from GERD can heave a sigh of relief as these symptoms disappear fully. It has been observed that people taking grains and sugar based food items at night are prone to heartburn. So, eliminating sugar or having less sugar in the body helps you to do away with the problem of heartburn or GERD.

– Lose Stubborn Fat-abdominal fat and fat surrounding the organs can be hard to lose with just calorie restriction. Keto diet is very effective at burning away stubborn belly fat.

– Triglyceride readings improve – One of the most significant achievements of adopting ketogenic diet is that as the carbohydrate level of consumption is minimized, the triglyceride levels also drop significantly. Triglyceride level: HDL is a marker of heart disease and should be monitored carefully at regular intervals.

– Clearer thought process – There are times when our thought process becomes hazy and we are not clear about our objectives and goals. It is during this phase that we tend to suffer from depression, anxiety, and tend to imbibe all negative thoughts. This negative attitude is reflected in our behavior and health. If you have adopted keto diet, it won’t be long when you will have a better mindset and better ability to take decisions and judge.

– Better sleep patterns – Studies and research has also proved that with this kind of diet plan, there was marked improved in sleep patterns in individuals that had problems in sleeping and the ones that suffered from problems related to sleep apnea.

– Better managed blood pressure – If you are used to eating high carbohydrate food items, over a period of time, you will find out that your blood pressure is gradually escalating. However, for the effective control of blood pressure, switch over to a ketogenic diet, which controls blood pressure in a remarkable manner. It might also happen that your GP will suggest that you reduce the number of medicines you are taking to control blood pressure.

– Improved joint coordination – As we grow older or if we strain our muscles and joints too much, it is quite likely that we end up injuring ourselves and eventually the joints become stiff and painful. You can do away with these troubles if you start living on a keto diet.

But what about the other benefits of Ketogenic Diet, other than trimming down your weight you ask?

– A Ketogenic diet directly helps to increase the level of fat burnt throughout the whole day through exercise and daily activities

– Increased Awareness- people often report increased awareness and mental acuity while following this diet.

– A Keto Diet will cause the body to consume a significant amount of protein, consequently promoting the weight loss of the body.

– When the body is restricted from consuming Carbohydrates, the calorie intake will also lower down further contributing to weight loss.

– A process called Gluconeogenesis will kick in as well which will cause the body to burn even more fat.

– Decreased appetite. Speaking of burning fat, A Ketogenic diet will also help you to Suppress your Appetite, so you won’t have to go out and eat now and then and bulk up, even more, fat. Fat is a more satisfying fuel source and ends up leaving you feeling fuller for a longer period of time. If weight loss is your goal, a decreased appetite can help you successfully achieve your calorie deficit goals

Ketogenic Diet Plan

What is your health and fitness goal? Weight Loss? Cutting fat? The meal plan should be designed based on your motivation and desired outcome.

If your goal is weight loss, it’s as simple as entering a state of ketosis and maintaining a calorie deficit. However, if you don’t enter ketosis, or fail to maintain ketosis, weight loss goals may be compromised. You must enter ketosis, maintain that metabolic state, and in order to have successful weight loss with Keto. This means eating a diet high in fat, moderate in protein, and low in carbohydrates. For cutting fat and maintaining your weight, it’s as simple as entering and maintaining ketosis and maintaining a calorie balance.

Calorie Deficit Explained

The weight loss, weight gain, and weight maintenance formulas are simple. It comes down to calorie intake vs calorie expenditure (energy needs)

Weight maintenance: Calorie intake=Calorie expenditure

Weight gain: Calorie intake> Calorie expenditure

*Weight loss: Calorie intake <Calorie expenditure*

Macros Explained

You hear people at the gym tossing the word back and forth like a kettlebell. Macro. Macro this, macro that. What exactly is it?

Macros stand for macronutrients. You hear people at the gym tossing the word back and forth like a kettlebell. Macro. Macro this, macro that. What exactly is it? Your macros are the daily intake of the three main nutrients that affect weight and your overall health, which are fats, protein, and carbohydrates. Fats have 9cals/gram, proteins and carbs have 4cals/g.

Fat = 9cals/g