Understanding The Ketogenic Meal Plan




The keto diet is much like a low-carb diet, but specifically designed to initiate ketosis in the body. Ketosis is the encouraged production of ketones in the body which are used as a high-quality energy for the brain and body. Following is a brief overview of how the low carb diet in a ketogenic meal plan will work to help you reach your fitness needs.

Ketogenic diet  with nutrition diagram written on a note.Carbohydrates are an important energy source which is transformed into glucose and the insulin used to process it. Glucose is easy to create in the body and can also be stored in fat supplies. As long as there is an adequate supply of glucose and insulin, there is no need to begin taking from stored supplies. This is where people get corpulent. If the body is deprived of its source of carbs, it will begin to take from the body’s stored fat supplies. This is when acids called ketones are produced from the fats stored in the liver.



While the urge to begin dropping weight can be strong, when it wears off you want to be set on a well-appointed plan to encourage and maintain ketosis until your desired health goals are reached. Taking the time to plan your meals will make this considerable physical condition a smoother ride. You will need to induce a form of starvation but without actually starving. Keeping a good supply of ketogenic (low-carb) foods on hand to stave off starvation will be essential.

Your personal ketogenic meal plan will be planned according to how fast you want to initiate ketosis. The closer you adhere to ketogenic stipulations, the faster the effects will begin. This doesn’t mean you will make a noticeable difference in your weight faster though.

The best results will come from an appropriately gradual induction of ketosis. The ultimate goal will be to reduce your carb intake to 20 or 30 grams of net carbs each day. The NET carb is the carbs contained in your diet minus the total amounts of fiber in the diet.

So, let’s look at what the NET carbs would be in a delicious cup of healthy broccoli. Broccoli contains 6 grams of carbs and then, 2 more grams of fiber. Your NET Carbs will be the total amount of carbs minus the fiber, or 4 grams of NET carbs.

You will find a great many expert meal plans online and most suggest shooting for a total carbs intake of 20 to 30 NET Carbs. You will find those proponents of FAST results suggesting to aim for 15 net carbs, but as mentioned, the fast way is not always ideal.

Glucose is essential for the energy you use to walk, think and play so this diet plan can be quite shocking to those with high physical demands. In light of this, consider packing a few extra low carb snacks that can sustain you to your proper meal times. While you will absolutely need to give up carbs from breads, pastas and refined grains and cereals, you can have a corn tortilla quesadilla, as well as all of the sardine salads and peanut butter balls you’d like.