Keto Diet Menu to Lose Weight Fast. The ketogenic diet has pretty much everything you need to get the body of your dreams in no time. Among the proven health benefits of this diet are weight loss, mental focus, increased energy, controlled blood sugar, stabilized blood pressure, and so many more.
While this diet seems like a dream come true, not everyone can follow it. If you have diabetes or high blood pressure and take medication for your condition, the ketogenic diet isn’t for you.
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While this diet seems like a dream come true, not everyone can follow it. If you have diabetes or high blood pressure and take medication for your condition, the ketogenic diet isn’t for you.
#medication
#mentalhealth
#ketodiet
#Weighloss
#ketoplan
#7daysplan
#fastwieghtloss
#body
#detox
#weightloss
#ketodiet
#ketoweightloss
#keto
#ketodietplan
#ketodiet forbeginners
#weightlossketo
#whatisketo
#ketorecipes
#ketogenicdietweightloss
weightlossdiet
#loseweight
#ketodietexplained
#howtoloseweight
#loseweightketo
#weightlosstips
#weightlossdietketo
#ketodietweightloss
#weightlossketodiet
#weightlosscoach
#weightlossjourney
#ketodietandweightloss
#ketodietforweightloss
#ketoforweightloss
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LifestyleTranscript
00:00What is the ketogenic diet and how it differs from all other diets?
00:10There are so many different diets out there that it can feel like you're drowning in a
00:14sea of endless choices.
00:16But look no further because the ketogenic diet has pretty much everything you need.
00:20Among the proven health benefits of this diet are weight loss, mental focus, increased energy,
00:26controlled blood sugar, stabilized blood pressure, and so many more.
00:30Interested?
00:31Then keep on watching!
00:33Before we get into all the tasty details, hit that subscribe button and ring the notification
00:37bell to hang out on the bright side of life more often!
00:41Okay, so what exactly is the ketogenic diet and how does it work?
00:45Well, the word keto comes from the name of small molecules that our bodies produce called
00:50ketones.
00:51They're basically an alternative fuel source that your body uses when glucose, aka blood
00:56sugar, is in short supply.
00:58If you consume fewer carbs, the things that break up into blood sugar quickly, and moderate
01:04amounts of protein, which can be converted into blood sugar as well, your body produces
01:09the necessary amount of ketones and starts running almost entirely on fat.
01:13Your insulin levels become really low, while fat burning increases dramatically.
01:18To put it short, when you follow the ketogenic diet, it becomes easier for your system to
01:23get access to your fat stores and burn them off.
01:26As a result, you lose weight incredibly fast.
01:29But unlike a lot of crash diets out there, this one doesn't hurt your system.
01:34It'll still work like a charm, even through all these changes.
01:38And while this diet seems like a dream come true, not everyone can follow it.
01:42If you have diabetes or high blood pressure and take medication for your condition, the
01:46ketogenic diet isn't for you.
01:49Women who are breastfeeding should also steer clear of this one.
01:52Always talk to your doctor before you start a new diet, because only a medical professional
01:57can tell if your body can handle such changes.
02:00If they give you the green light, they can also give you a few tips on how to make it
02:04safer and easier for your system to cope with the new menu.
02:08The ketogenic diet is sort of an overarching term.
02:11There are actually a few versions you can choose from, depending on your preferences.
02:16There's the standard ketogenic diet, a low-carb, moderate-protein, and high-fat diet consisting
02:22of approximately 75% fat, 20% protein, and 5% carbs.
02:28Cyclical ketogenic diet involves periods of higher-carb refeeds, for example, two higher-carb
02:34days after five standard low-carb ketogenic days.
02:38Targeted ketogenic diet allows you to add carbs around your workouts.
02:42And higher-protein ketogenic diet, like the standard ketogenic diet, but with more protein,
02:48changing the menu to 60% fat, 35% protein, and 5% carbs.
02:54Keep in mind that the safest choices here are the standard and high-protein ketogenic
02:59diets, since they've been studied more exclusively than the other two types.
03:03The cyclical and targeted diets are more suitable for bodybuilders or athletes.
03:08But enough with the theory, let's have a look at what you can and can't eat while
03:12on a standard ketogenic diet.
03:15You should base the majority of your meals around these foods and ingredients.
03:19Meat, like red meat, steak, ham, sausage, bacon, chicken, or turkey.
03:26Fatty fish, including salmon, trout, and tuna.
03:29Pastured or omega-3 whole eggs, grass-fed butter, and cream.
03:34Unprocessed cheese, such as goat cheese, cream cheese, blue cheese, or mozzarella.
03:40Nuts and seeds, like almonds, walnuts, pumpkin seeds, or chia seeds.
03:45Healthy oils, especially extra virgin olive oil, coconut oil, and avocado oil.
03:51Low-carb vegetables, tomatoes, onions, peppers, and most green leafy veggies will do.
03:57Healthy herbs and spices.
03:59As for the foods you should avoid under any circumstances, they are sugary foods, such
04:04as soda, smoothies, cake, ice cream, candy, and anything of the like.
04:10Fruits, that includes whole fruit and fruit juice.
04:13Grains or starches, including wheat-based products, rice, pasta, or cereal.
04:19Beans or legumes, such as peas, kidney beans, lentils, or chickpeas.
04:24Root vegetables and tubers, for example, potatoes, sweet potatoes, carrots, or parsnips.
04:31Foods labeled low-fat or diet.
04:34Unhealthy fat, the kind found in vegetable oils, mayonnaise, and other products.
04:40Alcohol.
04:41The perfect beverage choices for the ketogenic diet are water, coffee, and tea.
04:46Just avoid sweetening those up with sugar.
04:48You can add a small amount of milk or cream to your coffee, though.
04:52An occasional glass of wine won't hurt your diet either.
04:56Getting started with any new diet always seems like the most daunting task.
05:00To make it a bit less confusing for you, here's a seven-day ketogenic meal plan that
05:05you can follow or use as an example when creating your own.
05:10Day 1 Breakfast.
05:15A sausage and spinach frittata and a cup of coffee with two tablespoons of heavy cream.
05:20Lunch.
05:21Half a cup of simple egg salad, four romaine lettuce leaves, and two slices of bacon.
05:26Dinner.
05:27Six ounces of rotisserie chicken, three-quarters cup of cauliflower gratin, two cups of chopped
05:32romaine lettuce, and two tablespoons of sugar-free Caesar salad dressing.
05:37Between meal snacks.
05:39Half an avocado with light salt and pepper, and 24 raw almonds.
05:45Day 2 Breakfast.
05:48Again, a sausage and spinach frittata and a cup of coffee with heavy cream.
05:53If you want to change things up, you can make an egg, tomato, basil, and goat cheese
05:57omelette instead.
05:59Lunch.
06:00Two cups of chopped romaine lettuce, two tablespoons of sugar-free Caesar salad dressing, and one
06:05cup of chopped leftover chicken from yesterday's dinner.
06:08Dinner.
06:09One Italian sausage link, one cup of cooked broccoli, one tablespoon of butter, and two
06:14tablespoons of grated Parmesan cheese.
06:17Between meal snacks.
06:19Have another half an avocado with light salt and pepper, and add five sticks of celery
06:23with two tablespoons of almond butter.
06:28Day 3 Breakfast.
06:32Two cream cheese cupcakes, two slices of bacon, and a cup of coffee with two tablespoons of
06:37heavy cream.
06:38Lunch.
06:39One Italian sausage link with three-quarters cup of cauliflower gratin.
06:43Or you can have a shrimp salad with olive oil and avocado for a change.
06:47Dinner.
06:49One and a half cup of chili spaghetti squash casserole, two cups of raw baby spinach, and
06:53one tablespoon of sugar-free ranch dressing.
06:56Between meal snacks.
06:57Two sticks of stringed cheese and one cup of bone broth.
07:03Day 4 Breakfast.
07:06We're back to a sausage and spinach frittata and a cup of coffee with heavy cream to drink.
07:11Sugar-free yogurt with peanut butter, cocoa powder, and stevia is an alternative option
07:16as well.
07:17Lunch.
07:18One and a half cups of chili spaghetti squash casserole or stir-fry beef with vegetables
07:23cooked in coconut oil.
07:24Dinner.
07:25Half a cup of anti-pasta salad, four sun-dried tomatoes and feta meatballs, two cups of raw
07:31baby spinach, and one tablespoon of sugar-free Italian dressing.
07:35Between meal snacks.
07:37Half an avocado with light salt and pepper, and one cup of bone broth.
07:43Day 5 Breakfast.
07:46Two cream cheese pancakes, two slices of bacon, and a cup of coffee with heavy cream or a
07:51ham and cheese omelette with vegetables.
07:53Lunch.
07:54Half a cup of anti-pasta salad and four sun-dried tomatoes and feta meatballs or chicken salad
08:00with olive oil and feta cheese.
08:03Dinner.
08:04One cup of Cuban pot roast, two cups of chopped romaine lettuce, two tablespoons of sour cream,
08:10one tablespoon of chopped cilantro, and a quarter cup of shredded cheddar cheese.
08:15Between meal snacks.
08:16Five sticks of celery with two tablespoons of almond butter and one cup of bone broth.
08:23Day 6 Breakfast.
08:26Three scrambled or fried eggs, one teaspoon of butter, two slices of bacon, and a cup
08:31of coffee with heavy cream.
08:32Lunch.
08:33One cup of Cuban pot roast, two cups of chopped romaine salad, two tablespoons of sour cream,
08:39one tablespoon of chopped cilantro, and a quarter cup of shredded cheddar cheese.
08:43To change things up, you can have a burger with salsa, cheese, and guacamole instead.
08:49Dinner.
08:50One and a half cups of chili spaghetti squash casserole, two cups of raw baby spinach, and
08:55one tablespoon of sugar-free ranch dressing or steak and eggs with a side salad.
09:01Between meal snacks.
09:02Twenty-four raw almonds or one cup of bone broth.
09:08Day 7 Breakfast.
09:11Two cream cheese pancakes, two slices of bacon, and a cup of coffee with heavy cream.
09:16Or fried eggs with bacon and mushrooms.
09:18Lunch.
09:19Half a cup of panti pasta salad with four sun-dried tomatoes and feta meatballs or a
09:24handful of nuts and celery sticks with guacamole and salsa.
09:28Dinner.
09:29One cup of Cuban pot roast, two cups of chopped romaine lettuce, two tablespoons of sour cream,
09:34one tablespoon of chopped cilantro, and one quarter cup of shredded cheddar cheese.
09:39If you want to go with something else, you can have pork chops with parmesan cheese,
09:43broccoli, and salad.
09:45Between meal snacks.
09:46One cup of bone broth and two sticks of stringed cheese.
09:50And that's pretty much it.
09:51Yes, there are a lot of repeating dishes throughout this seven-day plan, but don't worry.
09:56You can still incorporate your favorite meals.
09:59Just make sure that they abide by the basic guidelines of the keto diet.
10:02Plus, the internet is full of awesome keto recipes, so have a look at what's out there.
10:08Now, you might experience some unpleasant side effects as you begin the ketogenic diet.
10:13The biggest one is keto flu, the symptoms of which include poor energy and mental function,
10:19increased hunger, sleep issues, nausea, and digestive discomfort.
10:24In order to minimize your risk of having these problems, try a regular low-carb diet for
10:29the first few weeks before going full-on keto.
10:32It'll give your body a chance to burn more fat while gradually preparing it for the ketogenic
10:37diet.
10:38Following a ketogenic diet can also change your body's water and mineral balance.
10:43Just try to add extra salt or take mineral supplements if you notice these changes.
10:48And be sure to check in with your doctor from time to time.
10:51Despite these unpleasant but still possible side effects, the ketogenic diet has been
10:56proven to have tons of amazing health benefits.
10:59Scientists from the Center for Obesity Research and Epidemiology at Robert Gordon University
11:04in the UK confirmed that this diet can decrease the risk of developing heart disease by stabilizing
11:10blood sugar and blood pressure levels as well as increasing the good cholesterol in your
11:15blood.
11:16Researchers from the Department of Biomedical Sciences at Italy's University of Padova
11:21also found that lower insulin levels and eating less sugar and processed foods is really helpful
11:27for getting rid of acne.
11:28If you're still not convinced to give it a shot, then check this out.
11:32Several studies, including one conducted by the Department of Biology at Boston College,
11:37have shown that a ketogenic diet can be used to treat certain types of cancer and even
11:41slow tumor growth.
11:43Now that's impressive, right?
11:45And that's still not the complete list of all the health benefits that this diet can
11:49give you.
11:50So what are you waiting for?
11:52The ketogenic diet is everything you need to stay fit and healthy.
11:56And what do you think?
11:57Do diets really work or are they just a waste of time?
12:00Sound off in the comment section below.
12:02Don't forget to give us a like and click that subscribe button to stay on the Bright
12:06Side of life!