Keto diet plans

(Eidan Nickwood) #1

anyone knows a good ketogenic diet plan

(Jack Bennett) #2

The simple answer is:

  1. Eat 20g or less of carbohydrate every day.
  2. If you’re not sure what to do next, refer to step 1.

If you mean a meal plan, that really depends on what you like. Generally, you eat meat, eggs, full-fat dairy and some non-starchy vegetables to keep your carb intake as low as possible.

(Michael - When reality fails to meet expectations, the problem is not reality.) #3

As noted by @ajbennett, the most important thing is keep carbs sub-20 grams per day. That keeps you in ketosis. The more consistently you remain in ketosis the better. Otherwise, it depends on what your specific goals are. If you want to lose weight/fat, what you eat, how much you eat, when you eat, etc is going to be different than if you want to build muscle, for example. Or if you need to deal with some metabolic-related health issue(s). Or if you want to maintain overall health and general fitness.

So there’s really only one ‘good ketogenic diet plan’ - dump the carbs, you don’t need them for anything, replace the energy from carbs with energy from fat, eat enough protein to maintain your lean mass or build it up. If you want specific suggestions for what to eat, check out the multiple topics in the Food section of this forum. I’m sure you’ll get lots of ideas. One suggestion is just keep it simple to start. Best wishes.

(You've tried everything else; why not try bacon?) #4

As long as you are keeping your carbohydrate intake below 20 g/day, you can eat whatever you want that satisfies your hunger. The rest is just tweaking for optimal results.

A well-formulated ketogenic diet usually involves eating whole, unprocessed foods. Generally speaking, it’s the sort of food found around the edges of the supermarket, not the stuff in the aisles. Of course, all these terms need to be qualified, since bacon, salami, pepperoni, and the like are good keto foods, even though processed to some extent. The same goes for dairy. While whole milk contains a fair amount of carbohydrate, heavy cream contains less, and fermented dairy, such as yoghurt and hard aged cheeses, usually contains the least. Likewise, coffee and pork rinds are found in the aisles, not around the periphery.

It is also healthier to avoid the seed oils (soybean, sunflower, safflower, canola, corn, etc.), because they contain a high percentage of inflammatory polyunsaturated fatty acids. Better to cook with butter, bacon grease, lard, tallow, etc., and when in need of oil use the fruit oils (avocado, coconut, and olive).

(Robin) #5

Do you have this statement saved somewhere for cut and paste? I feel like it needs to be said almost daily to someone on here.

(You've tried everything else; why not try bacon?) #6

Oh, I have a lot of boiler plate saved, lol! :grin:

(UsedToBeT2D) #7

Bacon and eggs to start.

(Peter) #8

Eat real foods (i.e. not out of packets), avoid sugars and starches thus keeping carbs under 20 or so grams a day, avoid seed oils.