The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis. A ketogenic diet requires that 50 to 70 percent of your food intake come from beneficial fats, such as coconut oil, grass-pastured butter, organic pastured eggs, avocado, and raw nuts. The carbs are very very minimal so your body burns fat for energy. That means there is little sugar in your system blocking the body from utilizing fat in favor of burning sugar.
During this state, the body produces ketones, made from fats processed in the liver. Ketones are the fuel source your body is using when it’s in a state of ketosis. They are produced in the liver when glycogen is depleted and are characterized as a slower burning fuel source when compared to glucose.
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How to Lose Weight on a Ketogenic Diet
This is the reason most people start a ketogenic diet. On a keto diet, carbohydrates are kept very low, protein is moderate and fat consumption is increased. This helps your body to remember how to rely on fat as a primary fuel and to produce ketones from stored body fat.
Health Benefits of a Ketogenic Diet
Fights Cancer
Cancer cells love sugar! Sugar essentially feeds tumors and encourages cancer growth. This is why a diet that gets rid of sugar and other carbohydrates can be effective in preventing or fighting cancer. A study was done on 10 cancer patients in 2012. All patients followed a ketogenic diet for 28 days after exhausting every other cancer treatment option. The results of the study found that 1 had a partial remission of their cancer, 5 stabilized and 4 continued progressing. It’s important to remember that these individuals had tried all other forms of cancer treatment. 60% of these individuals then stalled or improved their cancer rates by following a ketogenic diet for 4 weeks.
Protects your brain
The low-carb, high-fat way of eating has also been linked to helping with other neurological disorders. Research published in Behavioral Pharmacology found ketogenic diets may be effective for minimizing symptoms of Parkinson’s disease and Alzheimer’s disease. In one study, Parkinson’s patients who followed a 4-to-1 ketogenic diet experienced, on average, a 43 percent improvement in their symptoms after one month.
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Slows Down Aging
Ketosis turns on a group of genes called Sirtuins. When researches activate Sirtuins in animals, they found that these animals live longer. Additionall, ketosis supports mitochondrial function by increasing mitochondrial glutathione, an important antioxidant which works directly within the mitochondria.
Ketogenic Diet Meal Plans
The ketogenic diet consists of a meal plan centered around healthy fats. These include:
- avocados
- olive oil
- eggs
- coconut oil
- butter
- raw seeds and nuts
You can also consume carbohydrate vegetables such as:
- spinach
- Brussels sprouts
- asparagus
- broccoli
- kale
- cauliflower
- cabbage
- celery
- collard greens
Protein sources”
- grass-fed beef
- organic pastured poultry
- wild game
- fish and seafood
- fermented dairy
- grass-fed raw organic dairy (full fat)
Example of a Ketogenic Diet Meal Plan
Breakfast
- 4 ounces ground beef, mixed with spices, 1 ounce of chopped onion, another ounce of low carb vegetables, fried in butter or ghee
- unsweetened herbal tea or coffee with heavy cream
Lunch
- 1 cup of salad greens sprinkled with blue cheese and dressed with a tablespoon of full fat dressing
- water
- 4 oz baked fish with dill butter sauce
- 1 cup cauliflower, chopped and sautéed in butter or ghee
Dinner
- 6 oz pulled pork shoulder
- 2 cups shredded cabbage sautéed in butter with caraway
- salad greens with high fat dressing
- water
Take wheatgrass on a Keto Diet
Wheatgrass contains at least 13 vitamins, including B12, many minerals and trace elements, including selenium, and all 20 amino acids. Wheat grass proponent Charles Schnabel claimed in the 1940s that “fifteen pounds of wheat grass is equal in overall nutritional value to 350 pounds of ordinary garden vegetables”, a ratio of 1:23. It is also a great source of Chlorophyll, which has been shown to naturally restore the body’s pH levels. Chlorophyll, the chemical that makes wheat grass so vibrantly green, neutralizes toxins in both the liver and the blood, and removes deposits of drugs, heavy metals, and some cancer causing agents.(find ithere)
Any way to do this diet if you are a vegetarian/vegan? What would be the protein substitutes?
Hi Patricia! I would take spirulina. It’s the best source of plant based protein. You can find organic spirulina here https://livingtraditionallystore.com/beautiful-body/organic-spirulina-powder-16-oz/
I see that Halle Berry follows a ketogenic diet as a Diabetic. I am not sure how to get started or how to pull meals together…any suggestions
Sharon! Send me an email