25 Ketosis Diet Plan Benefits and Food List

ketosis diet

What is Ketosis

If you’re still having problems losing weight despite a strict workout regimen and even going on an exotic diet, it may be a good idea to try one of the most effective methods for weight loss is the keto diet.

The keto diet puts you in a state of ketosis which has been proven to be very helpful especially to those who are struggling with weight loss plateaus while they’re trying to lose weight.

Ketosis is guaranteed to help you burn fat and eliminate that muffin top permanently.

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ketosis weight loss

What is a Ketosis Diet Plan?

Ketosis is a metabolic state wherein the body can burn fat at an extremely high rate as a result of increased ketone production.

Ketones are energy molecules found in the blood that is used as fuel for after being transformed from fat by the liver.

They will put the dieter in a state of ketosis where they are using ketones for energy.

This has several advantages, but the most important is the ability to lose weight.

To stimulate ketone production, it’s essential for insulin levels in the bloodstream to be low.

In short, the lower the insulin levels, the higher the ketone production.

When there’s an increase in the number of ketones in the bloodstream, you’ll be able to maximize the effects of a low-carb diet.

The key to achieving a state of ketosis is to completely stay away from the conventional sources of carbohydrates, like potatoes, rice, spaghetti, bread, etc.

Instead, your daily carbohydrate intake will come from vegetables, proteins, and fats in your diet.

One thing that you should be careful about though is your protein intake.

By eating vast amounts of eggs or meats, the excess protein becomes glucose in the body.

This is what prevents optimal ketosis from taking place.

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Why Is a Ketosis The Best Way to Lose Weight?

A good weight loss program is one that will not just tell you how many calories to eat to lose weight.

You want a program that you can maintain for a long time and one that does something to the cause of your weight gain.

These are the essential traits of a ketogenic diet.

A ketogenic diet addresses and fixes the leading causes of weight gain, which is a hormonal imbalance.

Generally speaking, if your hormones are a mess, particularly your insulin and blood sugar, you will be very likely to feel extreme hunger, which will cause you to overeat.

As a result, you will gain weight, and your energy levels will go down.

With all that said, it makes sense that the fastest way to lose weight is to manage insulin.

ketosis recipes

Benefits of a Ketosis Diet Plan

Initially developed for the treatment of seizures it has become a trendy weight loss diet.

It gets its name from the ketones that your body makes to burn for fuel and while this seems counter conventional productive, maintaining a state of ketosis may very well be the best way to lose weight.

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Here are some of the benefits of a ketosis diet:

Ketosis for Insulin and Glucose

Insulin is a hormone released in the body due to fluctuations in blood sugar levels.

Blood sugar is also referred to as blood glucose which is the primary sugar utilized in the body.

The moment your blood glucose levels goes up, the pancreas releases insulin.

The purpose of insulin production is to get rid of the glucose from the bloodstream and move it into the cells so it could be burned for cellular fuel.

It should be noted that when there’s glucose to be burnt by cells, it will be consumed first before the body’s stored fat is burnt.

Thus, if there’s too much glucose in the body and the body can’t take in any more, the excess is converted into fatty acids and stores them in the fat cells.

Typically, the body will access the stored fat and use it for fuel in case there is no more food available.

However, if there are high levels of insulin already, the fat stored in the cells will not be broken down for fuel.

This means that high levels of insulin will keep all the fat saved, which also means the body will become dependent on glucose for fuel.

Ketosis for Epilepsy

Ketosis was also used as early as the 1900’s to manage epileptic patients successfully.

It is currently one of the most extensively used therapies for epilepsy in children.

One of the main advantages of the ketosis diet is that it allows the use of fewer medications while still helping doctors control epilepsy.

In recent years, some studies have also revealed notable results in epileptic adults treated with ketogenic diets as well.

So it’s now not only for children.

ketosis nuts

Ketosis to Burn Fat

Being in ketosis means that your body will use fats as fuel instead of carbohydrates.

Our bodies use either carbs or fat as fuel.

We use both of these every day, but in general, what we have been eating predisposes us to primarily burning one or the other for fuel.

So if we are eating primarily carbohydrates for fuel, then your body will produce all the necessary enzymes and cofactors to use carbs as fuel.

This makes it harder to burn fat as a fuel.

Ketosis diet makes it easy to burn fat as fuel so by eating fat as a primary fuel, we prime our bodies to burn fat whether it comes from our diet or our bodies.

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Ketosis to Curb Hunger

One reason that we have been told that it is best to eat carbs or proteins instead of fat is that it has nine calories per gram when carbs and protein only have four calories per gram.

While this is true, it makes the false assumption that they should satisfy your hunger equally which is not the case.

Fats make you feel fuller longer.

Ketosis to Balance Hormones

Another reason a ketogenic diet could be the best choice for you is that it will help balance your hormones.

Did you know that almost all of your hormones use fat as building blocks?

Without these essential hormones, your body will send signals that it is in a state of distress and try to keep you from losing weight.

But when your body is hormonally balanced, it will allow you to lose weight a lot easier than if you are doing it all on your own.

While there are many hormones involved in this process, one I would like to mention is explicitly Leptin.

Leptin is a hormone that signals the hypothalamus about how much body fat we are carrying.

When we gain weight, it is partially because this signal has been blocked. Since the hypothalamus doesn’t get the signal, it thinks we are in starvation mode and puts the body into a state to preserve calories.

Ketosis has been shown to reverse this process.

ketosis meats

Ketosis for Mental Focus

One right way to use the ketosis diet is to achieve better mental focus.

It helps increase psychological performance because ketones are known as a good source of fuel for the brain.

When you reduce carbohydrate intake, you avoid significant spikes in blood sugar, and this will result in enhanced mental focus and concentration.

Some studies also support this theory.

They show that an increased intake of fat can have an impact on our brain’s functioning.

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Ketosis Cholesterol and Blood Pressure

One of the reasons I love this diet is that it helped control my blood pressure.

So from my personal experience, this is one benefit that worked for me.

A keto diet can improve triglyceride and cholesterol levels linked with the build up in our arteries.

Most especially an increase in HDL (bad cholesterol).

Many studies have revealed that low-carb diets can improve our blood pressure and ketogenic diets are no different.

Sometimes, blood pressure issues are connected to excess weight, which means that attaining a state of keto will help you manage the condition

Ketosis for Acne

It’s reasonable to experience changes in your skin when you switch to a ketosis diet.

Some studies show that a drop in lesions and skin inflammation can happen when you switch to a low-carb diet.

Another study reveals a connection between eating lots of carbs and an increase in acne, so it’s possible that keto can help.

However, it may be a good idea to reduce dairy intake and adhere to a healthy skin regimen.

ketosis guide

How to Know if You’re in Ketosis

If you want to know if you’ve entered ketosis, there are two ways to go about it.

You can test your urine with keto strips or your blood with pieces.

The urine strips are usually very inaccurate and more affordable.

While the blood strips cost more (up to $5 per piece) and will produce the same result.

You can also use this list of symptoms to know if you’re on the right track:

  • You will find that you are urinating more because keto is a natural diuretic.
  • You may experience a dry mouth syndrome due to dehydration from increased urination.
  • Bad breath is another sign you are in ketosis. This is due to acetone which is partially excreted in your breath.
  • Reduced hunger pangs are another symptom. Many people experience this after the ketosis flu has passed.
  • Don’t drive yourself crazy testing and searching for symptoms.
  • Relax and focus on the nutritional aspects of your diet.

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How to Start a Ketosis Diet

To start a keto diet, you should plan.

What this means is that you must have all the keto-friendly foods and ingredients on hand.

What you eat will be the catalyst for getting into a state of ketosis fast.

The more restrictive you are about your intake of carbohydrates (about 20gr per day), the quicker you will enter a state of ketosis.

You want to keep your carb low and coming chiefly from vegetables, dairy, and nuts.

Don’t eat any refined carbohydrates like bread, pasta, cereals, potatoes or fruit.

One small exception is avocado, berries and star fruits which can be consumed in moderation.

Ketosis Meal Plan List

A ketosis diet is very similar to the Atkins diet wherein the food consumed is high in fat, low in carbohydrates and full of protein.

Furthermore, a ketosis meal plan can be used to treat uncontrollable epilepsy in children.

Instead of only supplying the body with energy, it will be forced to burn off fats.

Below is a ketosis food list for people on a keto diet plan.

ketosis for health

Meats

  • beef
  • fish
  • lamb
  • eggs
  • poultry

Leafy Greens

  • kale
  • spinach

Above ground vegetables

  • cauliflower
  • broccoli

High Fat Dairy

  • top fat cream
  • hard cheeses
  • butter

Nuts and seeds

  • walnuts
  • macadamias
  • sunflower seeds

Avocado and berries

  • blackberries
  • raspberries
  • and other low glycemic berries

Sweeteners

  • monk fruit
  • erythritol
  • stevia
  • and other low-carb sweeteners

Other fats

  • high-fat salad dressing
  • coconut oil
  • saturated fats

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Here is an example of some simple ketosis Recipes:

For breakfast:

Two eggs, two rashers of turkey bacon and one cooked tomato

For lunch:

Beef burger wrapped in lettuce

For dinner:

Green beans, mushrooms and red peppers fried in flaxseed oil with a salmon steak

Snacks:

Unlimited yogurt and full-fat milk, matchbox size of cheese, strawberries and cream, peanut butter, etc.

On a ketosis meal plan, you should keep in mind the foods to avoid:

  • Grains
  • cereal
  • corn
  • wheat
  • rice
  • Sugar
  • agave
  • honey
  • maple syrup
  • Fruit
  • bananas
  • apples
  • oranges
  • Tubers
  • yams
  • potato

ketosis

Fats: 60-70%

First, you want to start with the right kind of fats.

For dieting purposes, your diet should consist of 60-70 percent fat.

For a healthy ketogenic diet plan, you can choose from several different sources.

The best source of fat is unrefined coconut oil and pastured butter and ghee.

You should avoid industrial seed oils such as corn and canola oil.

You should also avoid most types of nut butter because they are high in omega six fatty acids.

Now obviously you aren’t going to be eating all your facts straight but eating a lot of meats containing fat.

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Proteins: 25-30%

Protein should make up 25-30 percent of your diet.

Your first choice should be fatty cuts of grass-fed ruminants such as beef, sheep, elk, and bison.

The reason you need them to be grass fed is that when they are forced fed with corn, it changes the Polyunsaturated Fatty Acid (PUFA) content in the meat.

I am sure that you have heard about omega three fatty acids.

The ones that are good for you are the PUFA found in meat.

Omega six fatty acids are also a PUFA found in meat.

The problem here is that in grass-fed ruminants, you usually get a 1:4 ratio of omega three to omega six fatty acids.

When the ruminant is force-fed corn in a feedlot that rate turns into a 1:20 ratio of omega 3 to omega six fatty acids.

Omega six fatty acids are pro-inflammatory and are a necessary part of our diets.

But in today’s modern society, we get way too many of them, and that leaves us in a state of chronic inflammation.

This inflammation may have an adverse effect when it comes to weight loss.

It has been theorized that it blocks the hormone leptin from reaching the hypothalamus, so our body never recognizes that we are overweight.

Unfortunately, grass-fed ruminants can be hard to find.

One strategy to combat this is to eat standard cuts of meat from the store but choose leaner cuts and offset the leanness with the grass-fed butter or coconut oil.

You may be wondering about omnivores such as pigs.

Well, pigs don’t have favorable fatty acids, but the content isn’t as bad when consumed in reasonable quantities.

ketosis fish eggs

Carbohydrates: 5-15%

Now let’s talk about carbs.

Carbohydrates should come in mostly from vegetables.

Fruits should be minimized.

Try to eat a lot of mixed greens in your diet to get necessary vitamins and minerals.

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But wait, what if I don’t like my plants?

The answer is to eat your liver.

That’s right, you either need the vegetables or the organ meats of grass-fed ruminants.

The last line of defense would be a good multivitamin.

Your carb intake will be anywhere from 20-30g of net carbs daily, however, the lower you keep the carbs, the higher the overall results will be.

If you’re on a ketosis diet for weight loss, it’s a good idea to keep track of both your net and total carb intake.

Just in case you’re wondering what net carbs are, it’s simple really!

Net carbs are the total dietary carbohydrates without the fiber.

Carbohydrates – Fiber = Net Carbs

I suggest keeping total carbohydrates consumed under 35g and net carbs below 20g.

Vegetables on a Ketogenic Diet

Dark green and leafy vegetables are the most recommended.

A lot of your meals should be high in proteins with a helping of veggies.

For example, chicken breast cooked in coconut oil with cheese and broccoli, or fish in butter with a side of spinach.

ketosis eggs

Here’s a list of the preferable low carb veggies.

  • Raw spinach
  • Lettuce (Romaine)
  • Steamed cauliflower
  • Raw cabbage
  • Raw cauliflower
  • Broccoli (Florets)
  • Collard Greens
  • Steamed Kale
  • Steamed green beans

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Ketosis Diet Plan FAQ

What if ketosis does not help me lose weight?

By being in ketosis for an extended period, like for a month, you are very likely to lose weight.

If being in ketosis does not lead you to lose weight, it means that you are taking too many carbs.

But if the reverse is the case, there are other reasons for being not losing weight which you might want to look into as well.

Why do I need to eat fat?

When you add enough fat in your diet, you will feel full more easily.

This will prevent you from eating more protein or carbohydrate.

As a result, there will be a significant drop in your insulin levels, and you get a better chance at reaching ketosis.

Can I eat snacks?

If you discover that you’re always hungry all through the day, you can eat some seeds, nuts, cheese, or butter to curb your appetite.

Snacking is not usually recommended because it can slow down weight loss in the long term.

However, if you’re in a hurry and need a keto fast food option, these are some excellent options.

ketosis breakfast

What is ketosis flu?

People who get on a ketosis diet often experience flu-like symptoms a few days to weeks after starting.

The condition is caused by your body’s response to a lack of carbohydrate.

This has sometimes been described as the same feeling experienced by addicts when forced into any therapy that requires total abstinence from drugs or alcohol.

Ketosis flu will pass after a few weeks.

Give your body time to adjust and remember to drink lots of water to keep yourself hydrated.

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Can I exercise on a ketosis diet?

Exercising might be the last thing on your mind, but studies have shown that it can help boost your metabolism and make the switch between burning carbs and fat easier.

Adapting to the new diet is the best way to start your journey without any side effects.

How can I get enough fat in my diet?

The secret is to increase your fat intake to match your macro.

Keto macro numbers are the recommended amount of carbs, proteins, and fat that you MUST take to maintain a state of ketosis.

A common trick used by many keto dieters to reach their daily fat macro is to take in more fat through drinks like bulletproof coffee.

This is simple to make: add a tablespoon of coconut oil and a teaspoon of butter to your morning coffee.

ketosis for weight loss

Conclusion

The main characteristic of a ketogenic diet is that its carbohydrate intake is low.

Because of this, the cells remain sensitive to insulin.

As a result, your hormones are kept in balance, your cells can burn more fat for fuel, your hunger is diminished, and you get higher levels of energy.

This also means that it will be easier for the body to access its stored fat, you will lose weight more quickly, and you can also have more fuel for your daily activities.

Indeed, it’s a total body transformation.

If you want to lose weight without depriving your body of food, it’s time that you consider using a ketosis diet.

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