ketogenic diet menu

Ketogenic Diet Menu

A ketogenic or low-carbohydrate diet remains a popular choice for those trying to lose weight and get fit.

The basic rules are pretty simple. Eat a diet that is low in carbohydrates, high in fat, and high in protein.

The point of the diet is to replace carbohydrates (especially pastas, breads, and rice) with proteins and fats in order to drastically cut down on the amount of calories and sugars ingested.

A ketogenic diet has the additional goal of causing your body to enter a state of ketosis. This simply means that your body is using fat for energy, rather than carbohydrates. This adjusted metabolic state releases ketones during energy production, many of which are released in urine.

There’s some confusion out there about the safety of a ketogenic diet. But the science is pretty clear that there’s nothing problematic about your body using fat instead of glucose during energy production. The only time you should not consider a ketogenic diet is if you’ve been diagnosed with Type 1 Diabetes.

There is often a period of adjustment in any low-carb diet. The first week or so can be challenging and takes some time for your body to adjust. But the results are usually pretty significant. The ketogenic diet can help you lose weight, burn more fat, tone up, and show off that lean muscle mass if you’ve been hitting it hard at the gym. In fact, many bodybuilders adopt this kind of diet during their cutting phase.

Ketogenic Diet Menu

The menu on this diet is fairly similar to the paleo diet, which is intended to mimic the natural diet of our ancestors. Here is a menu guide to help you get the most out of your ketogenic diet efforts.

High Protein Foods – This is a primary focus of any ketogenic or low-carb diet. Proteins should be included in every meal and snack, and are what will keep you feeling full on this diet. They’ll also help support lean muscle mass, which is why this diet is so good for cutting and toning.

If you’re not already taking a protein supplement, it’s absolutely essential that you invest in a high quality protein while on this diet. Two of the best options on the market are Gaspari Nutrition Myofusion and Optimum 100% Natural Whey. If you’re vegetarian or vegan, check out Sun Warrior Plant Based Protein.

Snacks should also include decent servings of protein. Protein bars are great options, and I’m a big fan of the Promax Protein Bars Other good bars include Myoplex LIte Bars and Quest Bars.

High Fat Foods – Foods high in fat are also a key component of a ketogenic diet. But whenever possible, you should still aim for healthy fats over less healthy ones. Nuts, avocados, and olive oil should all be eaten liberally on a ketogenic diet. Nutiva Organic Extra-Virgin Coconut Oil is another great option for cooking at home, and includes unique fats that can further aid in boosting your metabolism.

Low-Carb Foods – Carbs should be reduced and eliminated when possible. This is pretty straightforward when it comes to breads, pastas, and rice. But you should also be avoiding starchy vegetables that are high in carbohydrates, including potatoes, carrots, and corn. Aside from the starchy options, a ketogenic diet calls for lots of vegetables and leafy greens.

Have any questions or feedback about the ketogenic diet? Please leave a comment below…