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What Is a Ketogenic Dietary Approach to Nutrition? 3
An Eating Plan That is Thousands of Years Old 4
Signs & Symptoms of Ketosis 4
What Are the Bene ts of a Keto Diet Plan? 5
Weight Loss 5
Diabetes Prevention, Better Blood Sugar Control 6
Improves Mental Focus 6
You Return to "Normal" Feelings of Hunger 7
All-Day Energy 7
Treatment of Epilepsy 7
Helps Level Out Your Cholesterol and Blood Pressure 8
Clears up Skin Conditions like Acne, and Leads to Healthier Hair 8
Is There More Than One Ketogenic Diet? 8
Targeted Ketogenic Diet (TKD) 9
Foods to Eat & Avoid on the Ketogenic Diet 9
What You Will Be Eating 10
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Sample Ketogenic Diet Meal Plan 12
Breakfast 12
Lunch 13
Dinner 13
Snacks & Eating Out on the Ketogenic Diet 13
Dealing with Side-Effects of the Ketogenic Diet Plan 14
What Is the Carb Flu? 15
The 6 Answers to Keto Diet Side-Effects 16
Frequently Asked Questions, Myths and Facts About the Ketogenic Diet Plan 16
How many carbs will I be eating each day? 17
How long will it take before I stop craving simple carbohydrates? 17
Does everyone get the keto u? 17
Is there any medical way to track ketosis? 17
Aren't carbohydrates essential? Am I in danger if I limit them? 17
If I eat a lot of fat, won’t that make me fat? 18
What You Will Not Be Eating 11
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Introduction
Since 2 out of every 3 adults in the United States is now overweight or obese, (with similar statistics in
other modern nations) and eating keto is an excellent way to lose unhealthy fat and excess body
weight, this simple eating regimen can help you avoid the many health hazards linked to being
overweight.
In this special report on the ketogenic diet, you will rst discover exactly what is required, as well as
what foods will be avoided. You'll nd out what signs are present when your body enters ketosis, the
many considerable bene ts of this eating plan, and why you may develop ulike symptoms during
your rst transition week.
This report also provides you with a sample ketogenic diet plan, as well as some tips to minimize the
negative side-effects of this low-carb, high-fat eating style. Let's get started by de ning exactly what a
ketogenic diet is.
Are you looking to lose a little weight? Perhaps you have recently been to the doctor and realize you
need to get healthier, by changing what you do and do not eat. For whatever reason, you may be
considering a ketogenic diet for you and or your family. This type of approach to nutrition is good for
so many health rewards, and positive changes can occur rapidly.
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Some diet plans explain in their name exactly what you are going to be eating. In the 1970s and '80s,
the grapefruit diet was popular. It doesn't take deductive powers of reasoning on the scale of Sherlock
Holmes to understand that approach to nutrition was going to have you eating lots of grapefruits.
Other dietary plans are not as revealing. Such is the case with the ketogenic diet.
If the word ketogenic sounds technical and science-based, there is a very good reason for that. This
approach to eating is taken in an effort to get your body into a state of ketosis, a scienti c term which
describes a type of fat-burning instead of carb-burning for energy.
By consuming dramatically fewer carbohydrates, you enter a natural state where your body produces
more ketones. Since carbohydrates, a principal form of injury for human beings, are restricted, your
body begins to produce ketones as an alternative energy source. You do this by eating fewer carbs
and more good, healthy sources of fat.
What Is a Ketogenic Dietary Approach to Nutrition?
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In ketosis, your body realizes that its favorite energy source, carbohydrates, are no longer available in
large supply. Your brain then gives your liver marching orders, telling it to begin producing ketones to
be used for energy. You change the types of calories you put into your body. Simple carbohydrates are
restricted or eliminated, and healthier forms of carbs, protein and good fats are chosen instead.
Here are a few of the short-term and long-term signs that your body has begun producing ketones for
energy.
An Eating Plan That is Thousands of Years Old
The earliest reference to using a ketogenic diet for health bene ts dates all the way back to 500 BC.
That is when ketogenic dieting was rst recorded as a medical treatment for epilepsy. In modern
times, the traditional medical community has been recommending a low-carb high-fat diet plan since
the 1920s. A ketogenic diet returns your body to a proper glucose balance, and this happens when
ketosis has been achieved.
Signs&SymptomsofKetosis
Anyone turning to some type of new approach to nutrition for health reasons can use a little
motivation from time to time. Recognizing symptoms of ketosis can positively motivate you to stay
on track, making the transition to this new way of eating as easy as possible. If ketosis is the goal,
what are the signs you have achieved this fat-burning, ketone-producing state?
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Frequent urination urges
You are constantly thirsty
Stomach pain, vomiting, nausea
Confusion
Fatigue or weakness
Shortness of breath, rapid breathing
Your breath is "fruity", or smells like nail polish or nail polish remover
These all happen for one reason – your body recognizes a limited number of carbohydrates are
available for energy, and it has to burn fat for energy. This is what happens during ketosis. When you
limit the number of carbs and other forms of glucose that enter your body, you automatically begin to
produce chemicals called ketones. Ketones effectively burn fat for the energy that is required by every
cell in your body.
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Excess ketones are passed out through your urine, and are not stored as fat, which is what happens
with excessive carbohydrate consumption. This process is what makes ketosis, and a ketogenic diet,
so effective at burning fat and excess body weight. However, weight loss is just one of the many very
real and very considerable health bene ts of this eating plan.
WhatAretheBene tsofaKetoDietPlan?
Diabetes Prevention, Better Blood Sugar Control
Because a high-carb diet is linked to diabetes, this simple eating approach can help prevent the
development of diabetes. Your physical health and well-being is dictated in large part by nutrition.
When you eat certain types of foods, you can expect one set of results. Change those foods, and you
change the results which are evidenced by outward, physical changes in health.
The foods you are going to be eating and avoiding on the ketogenic diet naturally lower your blood
sugar level. As a matter of fact, there are multiple studies which show a low-carb, ketogenic eating
plan is more effective than a low-calorie approach for controlling blood sugar. It is also easier to
follow a ketogenic plan over time, rather than an unhealthy restriction of calories.
Weight Loss
If you have struggled to lose excess body weight, the ketogenic diet can certainly help in that regard.
People that have tried for years or even decades to lose unwanted, unhealthy fat and body weight
have found success with a ketogenic approach to eating. This automatically happens because of the
switch to fat burning for energy, which is accompanied by a dramatically lower number of
carbohydrates consumed.
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Improves Mental Focus
Weight loss and diabetes prevention are two honorable bene ts of this low-carb, high-fat diet plan. If
those were the only rewards you could expect, that would be enough reason to go keto. On top of
those substantial bene ts, you can also expect better mental clarity and focus.
The ketones you will begin developing in excess are the perfect energy source for your brain. When
you lower the amount of carbohydrates you consume, this leads to fewer spikes in blood sugar.
Elevated blood sugar levels are linked to poor mental performance and brain function. You will also
increase the number of healthy fatty acids you are going to be eating, which has been scienti cally
proven to bene t brainpower.
All-Day Energy
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When you begin to burn fat and lose excess body weight, your energy will improve. The way your
body processes fat for energy leads to a steady release of energy over time, not the highs and the
lows you get when you consume a lot of carbohydrates.
You Return to "Normal" Feelings of Hunger
When you eat a lot of simple carbohydrates, you often suffer from a nutrition de ciency. When your
body is not getting the nutrients, vitamins and chemicals it needs to function properly, your brain
sends out a hunger signal. Nutrient-poor simple carbohydrates can be very addictive, so you may
reach for the foods that got you into this unhealthy nutrition picture in the rst place.
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Clears up Skin Conditions like Acne, and Leads to
Healthier Hair
Simple carbohydrates are the enemy of your skin and hair. You may not be aware that excessive
carbohydrate consumption is causing your skin and hair problems. Get on the ketogenic diet and you
can begin to notice improvement with skin conditions like acne, as well as healthier, stronger, younger
looking hair.
Treatment of Epilepsy
As you learned in the introduction, the ketogenic eating approach has been used for more than 2,500
years to treat epilepsy. Especially with children who experience uncontrollable epilepsy symptoms,
achieving ketosis by eating this way is often successful in improving health and reducing symptoms
of epilepsy.
Doctors often prescribe the ketogenic diet for children because it has been shown to reduce the
number of medications children need to take to establish control over epilepsy. In the 21st century,
traditional medical professionals have also begun recommending this healthy eating style to adults
who have epilepsy.
Helps Level Out Your Cholesterol and Blood Pressure
Going keto improves your triglyceride levels. This leads to an effective control of your cholesterol
level. That reduces the chance of buildup in your arteries, which can lead to several cardiovascular
problems. Keto and other low-carb, high-fat diets increase the amount of good cholesterol and lower
bad cholesterol levels, which positively impacts your blood pressure and heart health.
You begin converting those simple carbohydrates to fat and gain body weight, and you constantly
feel hungry. This is what happens when you consume too many carbohydrates and not enough of the
nutrients you need to stay healthy. It creates abnormal hunger which is present much of the time you
are awake. The ketogenic diet makes you feel full longer after you eat, thereby normalizing your
hunger episodes.
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IsThereMoreThanOneKetogenic Diet?
As with any diet plan, you can tweak the ketogenic diet to t your personal preferences. Strictly
speaking, there is just one way to follow this plan that leads to ketosis, weight loss and other health
bene ts. Your meals should look like this:
40 to 60% fat
35 to 40% protein
10 to 25% healthy carbohydrates
That is the macronutrient ratio which forms the Standard Ketogenic Diet (SKD). This could look like
110 g of protein, 150 g of fat and 15 g of carbohydrates. While the basic ketogenic diet will keep you
at or around these fat/protein/carbohydrate ratios, there are a couple of variations.
Cyclical Ketogenic Diet (CKD)
Targeted Ketogenic Diet (TKD)
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A Cyclical Ketogenic Diet is generally low carb, but you enjoy intermittent periods of medium or high
carbohydrate eating. A Targeted Ketogenic Diet follows standard ketogenic dietary rules, but allows
for the consumption of extra carbohydrates before and after intense exercise.
Now you know what ratios of macronutrients you should be eating. Use these ratios as guidelines.
Experiment with them until you are reaching the results you're looking for. Every person is uniquely
different from everyone else. That means what works for someone else on the ketogenic diet may not
work for you.
Begin your ketogenic diet by adhering to the standard ratios listed above. Give it 2 to 4 weeks. If you
are not achieving the results desired, eat fewer carbs and more protein or healthy fats. Now let's take
a look at the foods you should be eating and avoiding.
FoodstoEat&AvoidontheKetogenic Diet
Success with any dietary approach means eating certain foods and avoiding others. To improve your
chances of success, drink lots of water. The average person needs to consume roughly 1 gallon of
water each day. Water is a great ltering agent, and a crucial part of the waste removal process.
Dehydration can cause a long list of very serious health problems. To show how important it is to stay
hydrated all day long, consider this. If you stop eating food altogether, you can go more than 30 days
before you die. On the other hand, if you stop taking water into your body, you stop breathing after
about 3 days. That is how essential proper hydration is for the success of any diet plan.
It is just as important to get lots of rest every night.
You need at least 7 hours of sleep each night for your body and brain to recover and rest. We still don't
know exactly why humans and other animals require sleep. What we do know is that a lack of sleep
can cause physical and mental health problems which are very serious. If you want your keto diet
plan to work, you need to get plenty of rest. When you are considering what to eat and what to avoid,
take a look at the following lists.
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Fish, shell sh and other seafood
Leafy greens and vegetables with low net-carbohydrate accounts like broccoli, cauli ower and
Brussels sprouts
Your favorite cheeses
Avocados
Meat, pork, poultry
Eggs
Coconut oil, extra-virgin olive oil
Butter, cream and ghee
Bacon
Dark chocolate, cocoa powder
Plain Greek yogurt, cottage cheese
Nuts and seeds
Berries
Olives
Mayonnaise, catchup, pesto, mustard
Pickles and other fermented foods, like sauerkraut and kimchi
All-natural spices and herbs
Dry red and dry white wine
Coffee and tea
Water
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All grains, with no exception. This includes food containing wheat, rye, oats, corn, as well as
white our, such as pastries, bread, cookies and crackers
Factory-farmed or farm-raised sh and poultry
Quinoa
White potatoes
Sugar and arti cial sweeteners
Processed foods
Re ned fats and oils such as canola, grapeseed, corner and sun ower oil
Dairy milk
Sweet alcoholic drinks like beer, cocktails, sweet wine
Tropical fruits such as bananas and pineapples, mango and Papaya
Food with high carbohydrate accounts like grapes and tangerines
All fruit juices
All soy products
Looking at those lists, you can see you are going to have to cut back on how many trips you make
through a fast food drive-through window. Restaurant food, fast food, fried foods and other foods
you do not prepare for yourself have to come under close scrutiny. Eat foods minimally prepared
whenever you can, as most food begins to lose more nutrient value the longer it is cooked.
Choose organic vegetables whenever you can. As far as meat is concerned, grass-fed is the way to
go. Eggs and poultry products should not be grain-fed, and should be pasture-raised. The best
seafood is caught in the wild, not raised on a sh farm. Supplement with lots of water or tea, spice
things up with your favorite herbs and spices, and don’t forget to add exercise and plenty of healthy
sleep to achieve the most bene ts.
Sample Ketogenic Diet Meal Plan
One simple way to stick to the ketogenic diet is to use your smart phone. There are plenty of free and
paid applications which list what you can and cannot eat when you go keto. Remember, you CAN eat
...
What You Will Not Be Eating
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You CAN'T eat ...
Processed foods, pastries, breads, full-fat dairy products, any grains, re ned fats like soybean, corn
and sun ower oil, tropical fruit, soy products and any food touted as low-fat, low-carb or zero-carb.
You should also avoid sugar and arti cial sweeteners, and any pork, sh, poultry or beef that is not
farm-raised or grass-fed.
Here are some sample meal plans to get you started. Choose one from each meal.
Breakfast
Meat, poultry, pork, sh, vegetables, nuts, eggs and seeds, and occasionally fruit. Coconut oil, butter,
olive and avocado oils are a few of the healthy fats you can consume.
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Lunch
Tuna salad wrapped in lettuce leaves
A large salad dressed with coconut oil and vinegar, including your favorite vegetables in a
protein source
Grass-fed burger on baked portabella mushroom caps instead of a bun
Grilled chicken or salmon and broccoli
Chicken broth soup with chicken or turkey and a couple of your favorite vegetables
Dinner
Pork chops with white mushrooms and butter
Baked salmon and vegetables, dressed with sour cream, butter or coconut oil and a side of
steamed veggies
Taco salad
Lettuce-wrapped beef and cheddar cheese
Spaghetti with noodles made from spaghetti squash or zucchini
Bacon-wrapped meatloaf
Snacks & Eating Out on the Ketogenic Diet
The best advice regarding eating away from home on the ketogenic diet is to ask a lot of questions.
You can’t know exactly what is in the food you are eating unless you prepare it yourself. This means
most of your meals will be xed and eaten at home. However, you are going to want to get out to
have dinner with your friends or just as a change of pace from time to time. Don’t be scared to ask as
many questions as you need to so that you discover exactly what is in the foods you will be eating.
Mushroom and cheese omelet
A breakfast smoothie with avocado and a small handful of blueberries
Bacon and tomato wrapped in lettuce leaves
Fried eggs and sautéed vegetables
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As far as snacks go, you should keep the 2 ketogenic diet food lists on you at all times. When you feel
a rumbling in your tummy, pop a handful of nuts or seeds. Drink water all day long and you won’t feel
the need to snack as frequently. Here are a few more healthy snacking options that won't take you out
of ketosis.
Speak with your server or restaurant manager and let them know you are on a ketogenic diet plan. If
they are not aware of what that diet entails, give them a quick breakdown. You can also refer to a
ketogenic diet application on your smart phone to see just what you can and cannot eat.
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Anytime you change what you eat, you can expect there to be some speed bumps. Your body is going
to have to learn to cope with this new way of eating. Especially if the change is dramatic, and you
have been eating a lot of carbohydrates, going to a ketogenic diet takes some time for your system to
understand. You also have to be concerned about habitual behaviors that are going to change.
If you start each morning off with a bagel to accompany your coffee, you are not going to be doing
that anymore. So you are de nitely going to have to deal with mental and habitual side-effects of
changing the way you eat. Also, the carb u is a situation where the changes going on inside your
body trigger symptoms that may make you think you have come down with a cold or u.
This is the most notable-side effect of adopting a keto diet.
What Is the Carb Flu?
DealingwithSide-EffectsoftheKetogenic
DietPlan
Pork rinds
Sardines
Cherry tomatoes
Olives
And avocado
Dark chocolate
Nut butter
Beef jerky
Full fat string cheese
Slices of pepperoni
Kale chips
When purchasing any of the above listed snacks, make sure you read your food labels.
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Irritability in your stomach, and your emotions
Problems getting to sleep
Strong cravings for sugar, pasta, bread and other unhealthy, simple carbohydrates
Dizziness, nausea
Di culty focusing, a condition known as "brain fog"
Fatigue
Weakness
As you can tell by the name, this experience could have you showing the signs and symptoms that
are present when you catch the u. These include but are not limited to ...
The carb u hits the majority of the people that take on a ketogenic diet plan. It only lasts from 3 to 7
days, the symptoms can be mild or extreme, and even though this may make you uncomfortable or
frustrated, it is a very good sign. It means you are changing physiological processes inside your body,
and doing so in a positive way.
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These unwelcome symptoms of eating keto-style are pretty easy to deal with. There are 6 things you
want to do to limit the impact of the keto u.
Changing the type of carbohydrates you put into your body takes a while for your system to adjust to.
When symptoms arise, go through the 6-step checklist above, and you can minimize or entirely
eliminate frustrating side-effects of this healthy eating plan.
Also called keto u, this set of symptoms can have you feeling miserable. However, the last thing you
should do is think that as long as you eat the ketogenic way, the symptoms will persist. As mentioned
above, they usually go away in a few days, and are almost never present after the rst week of
adopting a keto diet.
1 – Exercise
2 – Get more calories into your body
3 – Slowly and gradually increase the number of "clean" carbs you are eating
4 – Eat more fatty foods, good fats
5 – Drink plenty of water
6 – Get more salt in your diet
These are all proven tactics for beating carb u. The negative side-effects of this healthy eating style
develop because your body is learning how to deal differently with glucose, starch and dramatically
fewer carbohydrates. You still get carbs, but since you are steering clear of unhealthy fast food and
other processed food, you are not consuming lots of simple carbohydrates which are linked to
disease, illness and other health hazards.
The 6 Answers to Keto Diet Side-Effects
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How long will it take before I stop craving simple
carbohydrates?
How many carbs will I be eating each day?
Simple carbs are so bad for you in so many ways. Unfortunately, the way your body processes them
can lead to addiction and unhealthy carbohydrate cravings. It generally takes anywhere from 1 to 4
weeks before you reprogram your body to dislike unhealthy simple carbohydrates.
Does everyone get the keto u?
One of the myths in the dieting community is that if you go on the ketogenic diet, you will develop
ulike symptoms. We covered this earlier. Because of the way your body processes the foods you will
be eating, you could develop symptoms which mirror the u. However, many people nd this doesn't
happen at all.
Is there any medical way to track ketosis?
Your doctor can test your ketone levels. You can alternately purchase ketone urine strips and test
yourself at home.
Aren't carbohydrates essential? Am I in danger if I
limit them?
If you get less than 150 grams of carbohydrates in the foods you eat each day, this can be considered
a low-carb eating plan. To reach ketosis, you generally have to consume under 50 g of carbs on a
daily basis.
FrequentlyAskedQuestions,Mythsand
FactsAbouttheKetogenic DietPlan
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This myth has been around for a long time, because it seems to make sense. However, scienti cally,
eating fat does not make you fat. Eating sugar and other simple carbohydrates is what creates fat in
your body. Eating healthy fats will not make you fat, no more than eating a cheeseburger will turn you
into a cheeseburger.
You were probably taught that carbohydrates are necessary for good health. Actually, carbohydrates
are not a required part of a healthy diet. There are essential proteins and essential fatty acids, but
there has never existed an essential carbohydrate.
If I eat a lot of fat, won’t that make me fat?
