Ketogenic diet plan

Ketogenic diet plan

Ketogenic diet plan

You don’t have to pay anyone to write a ketogenic diet plan for you as it can be customized by anyone easily by understanding the portion control / ratio of macros (amount of fats, proteins and carbohydrates per meal) and the choice of ingredients.

The major portion of ketogenic diet consists of fats & proteins. The number of calories and quantity of food intake is not to be worried while on a ketogenic diet.

Ketogenic diet plan – ratio of macros:

Ketogenic Diet suggestionProtein choices (almost 25% of the meal):

beef, pork, mutton, chicken, bacon, sausages, fish & whole eggs.

Fat choices (almost 70% of the meal):

Any fat items like ghee, butter, cheese, mayonnaise etc… Avoid trans-fat (partially hydrogenated or hydrogenated).

Carbohydrates (approximately 5% of the meal):

Green and other fibrous vegetables.

Spices and salt:

Unrestricted.

We don’t have to worry about net carbohydrate intake or calories if the macros are consumed in the suggested ratio using the choice of ingredients mentioned above.

Strictly stick with the choice of ingredients mentioned. Avoid sugars, fruits and other carbohydrates.

How ketogeinc diet works:

The concept of ketogenic diet is to force the body to produce acetoacetate, beta-hydroxybutyrate, and acetone. These three water-soluble molecules are called ketone bodies. These ketone bodies are produced naturally by the liver from fatty acids while in fasting or during intense exercise. We force the body to produce these ketone bodies by extremely reducing carbohydrates in the diet. The other ketone bodies like beta-ketopentanoate and beta-hydroxypentanoate are produced by increasing the amount of fat intake especially saturated fats. These ketone bodies are used as fuel by the body instead of glucose. In simple terms your body burns fats as fuel while on a ketogenic diet.

Also the ketone bodies are excreted through urine when the rate of production of ketone bodies exceeds the rate of utilization.

Ketogeinc diet is the fastest and safest way to reduce your body fat without worrying the amount of calories you consume.

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