Table of Contents
The high-fat, low-carb ketogenic diet has become increasingly popular among people who want to shed their excess weight and those who want to improve their overall health. The basic principle of the ketogenic diet plan is to eat fat in order to burn fat. This is completely different from what we have been taught for ages. For centuries, we have been taught to eat simple carbohydrate-based food and avoid fat as much as possible. However, various studies have confirmed that eating more fat and less carb drives your body to burn the stored fat thereby, helping you lose the excess weight. A thoroughly prepared ketogenic diet meal plan can also help you improve your skin health, cognitive function, hormonal imbalance, blood sugar level, and even your memory. (1) However, to reap the maximum benefit from this fat-based diet, you will have to eat the right combination of food in the right quantity and this is where many people fail.
Preparing a 30 day ketogenic diet plan can be a big challenge, especially if you have never tried it earlier. This is why we recommend that you must start with 7 day ketogenic diet plan and make an extensive keto food list that you can refer when you run short of ideas. In this blog, we will help you get started with your weekly ketogenic diet plan. But, before we get started, please note that this keto food list is a generic one and may not be completely suitable for you. Your nutritional requirement could be way different from your sibling’s need, which is why we strongly recommend that you must customize it as per your need or consult a licensed and experienced dietician for help.
As of now, the standard American diet consists of 50% carbs, 35% fat, and only 15% protein. Further, the Dietary Guidelines For Americans 2015-2020 edition states that a high percentage of American population eat food that is high in calorie and low in nutrition, which is why nearly 1/3rd children and 2/3th youth are either obese or overweight. (2)
Ketogenic diet is completely different from the conventional American diet. The keto food list consists of ingredients that have 70% fat, 20% proteins, and only 10% carbohydrates. The fat:protein:carb proportion is not very specific and needs to be customized based on your lifestyle and diet goals. The customization is usually done as below:
For ages, we have been made to believe that consumption of excessive fat can cause cardiovascular disease. However, many recent studies have concluded that there is no direct connection between fat consumption and its effect on the heart. (3) This indicates that the fat-rich ketogenic diet is completely safe for everyone including those who are suffering from cardiac diseases. Almost all printable keto food lists consist of 4 types of fats; saturated fats, polyunsaturated fats, monounsaturated fats, and the naturally occurring trans fat.
The above-mentioned ketogenic diet plan is suitable for almost all people with various health goals. However, if you have any pre-existing diseases such as diabetes, blood pressure, or cardiac problem, please consult a qualified health care practitioner or a dietitian to get a customized keto food list that will help you meet your specific nutritional needs.
Here is a brief keto food list that you can try to get your daily recommended quantity of nutrients when you are on your 30 day ketogenic diet plan.
Please note that fruits should be eaten in moderate quantities when you are on your keto diet.
Keto flu refers to the symptoms that you may suffer when you adapt to this low-carb, high-fat diet. Some of the symptoms include nausea, vomiting, constipation, headache, diarrhea, irritability, muscle cramps, dizziness, stomach pain, difficulty sleeping, and sugar cravings. These symptoms are normal and they typically last about a week or maybe a little longer. However, in many cases, dieters find it difficult to bear the symptoms and they give up even before their body could adapt to the new dietary change. To avoid the keto flu, you can include a few supplements in your diet. These supplements will make it easier for your body to adapt to the new lifestyle. Some of the top-selling ketogenic diet plan supplements available on Amazon are:
This product is made in the United States and the manufacturer claims that these gluten-free capsules can help you achieve faster and better results.
This keto drink can help you reduce your cravings, boost your energy levels, and shift your body into ketosis mode within 30 minutes. The manufacturer is also offering 100% satisfaction guarantee, which is why we recommend that it should be in your keto food list.
Carbohydrate has been a major part of our diet since ages. So, transitioning to the keto diet will take some time and patience. We hope this blog will helps you make a smooth transition. For more such helpful information, please keep reading our blog.
References and citations
Last updated on September 30th, 2020