The Ultimate Custom Keto DietPlan for Success in 2022!
The keto diet has been proven to be one of the best ways
to lose weight and burn fat fast and has many other benefits that you’ll see
below. But when it comes to following the keto diet, there are two things that
you need to take into consideration; whether you’re eating the right food and
whether you’re eating enough food to be successful in your weight loss goal.
What is the Ketogenic diet?
The
ketogenic diet is a low-carb, high-fat diet that causes weight loss. It may
even prevent heart disease and diabetes. This diet was designed to treat
epilepsy, but it can also cause massive weight loss if you follow it correctly.
A low-carb diet forces your body to use fats as energy instead of carbs.
Ketosis occurs when your body uses ketones instead of glucose as energy. When
you eat less than 50 grams of carbohydrates per day, your liver converts fatty
acids into ketones and ketoacids. These are then used as fuel by muscles and
other organs. If you have an overabundance of ketones, they spill over into the
urine, which has a smell similar to nail polish remover. So when following a
ketogenic diet, be sure to drink plenty of water and watch out for strong-smelling
urine. Be sure to read all labels carefully so that you know how many carbs are
in each food item. Some foods contain hidden sugars or starches that aren't
obvious at first glance.
How it Works
The
thing about custom keto is that it’s super customizable. Because of that, you
get to design a diet plan that works best for your body, which you could never
do with a regular keto diet. If you’re an athlete who wants to use keto as fuel
during training and eats carbs post-workout, go ahead and do that (it’s also
easier than regular keto because it takes fewer carbs out of your body). If you
want to be in ketosis for its health benefits but want to keep your carb intake
low (because of mental health reasons or weight loss), just limit yourself to
20 grams per day or less. The point is, that there are no hard and fast rules
about customizing your personal experience with keto.
What to Eat?
Just
like other diets, some foods fit into a keto diet and some don’t. The rule of
thumb is to stick with healthy fats, proteins, fruits, and vegetables—and if
you can’t pronounce an ingredient or it doesn’t look familiar, it shouldn’t be
on your plate. But what about condiments? Yes, condiments make eating keto more
enjoyable (especially when they don't taste like cardboard), but they can also
rack up calorie and carb counts quickly. To stay on track, choose low-carb
options like butter instead of mayonnaise, mustard instead of ketchup, and
pickles instead of sauces. What to Drink?: Water should be your go-to beverage,
especially on a keto diet. Not only does water help fill you up so you eat less
overall, but it also helps keep hunger at bay since it takes longer to digest
than most beverages. Try adding fresh lemon juice to sparkling water for flavor
and health benefits or try unsweetened iced tea instead of sweetened coffee
drinks for a refreshing treat. If you're struggling with fatigue, try sipping
on bone broth during times of intense physical activity—it's packed with
electrolytes and protein to help rehydrate after exercise.
Calories v. Macro Nutrition Goals
The
next step is to determine how many calories you need. To do that, you’ll want
to figure out your macro nutrition goals: carbs, fat, and protein. Calories are
typically calculated by multiplying your lean body mass (in kilograms) by 24
and then subtracting 500 calories per day (for most people). Then divide your
calorie goal among macros as so: 40% of calories from carbohydrates, 30% from
fats, and 30% from proteins. One gram of protein contains four calories; one
gram of carbohydrates contains four calories; one gram of fat contains nine
calories.
Examples of Meals on the Ketogenic Diet
A
ketogenic diet is a very low-carb diet. It's usually fairly high in fat but
contains even more protein than a standard low-carb diet. The ratio of
macronutrients on a keto diet is often 60% fat, 35% protein, and 5% carbs. Here
are some examples of meals that will help you get started: Lunch can be tricky
if you're on a keto diet because most restaurants serve sandwiches or menu
items with bread as their main ingredient (not to mention lots of pasta
dishes). I found two possibilities when I was eating out today. One is Salad
Caprese. Caprese salad basically means tomato, mozzarella, and basil which
leaves you with cheese and veggies - no bun needed.
Tips for Safely Starting a Ketogenic Diet
If you
want to start a ketogenic diet, make sure it's right for you. If you have a
history of eating disorders, consult with your doctor first. People who have
pre-existing kidney issues shouldn't follow a keto diet without talking to
their physician. And people with Type 1 diabetes should avoid it because they
can't produce insulin and will need to take some precautions to prevent
dangerously low blood sugar episodes. Otherwise, most people seem fine starting
on keto after a couple of weeks of monitoring their urine levels and making
sure their urine smells like acetone (which is normal). Other factors are
tracking sodium intake and eating enough fat so that your body starts producing
ketosis-induced
Sample 7-Day Meal Plan for Beginners
During
Week 1 of your custom keto diet plan, you'll eat about 50 grams of net carbs
per day. That's a little fewer than half of what you need each day (about 130
grams) to maintain your bodily functions and physical activity. The following
is a sample 7-day meal plan to help get you started: Day 1: breakfast—oatmeal;
lunch—grilled chicken breast with sautéed greens; dinner—salmon fillet cooked
with olive oil and lemon juice. Day 2: breakfast—banana-nut muffin;
lunch—chicken kabobs with cauliflower rice; dinner—salmon burgers on lettuce
wraps.
For snacks during Weeks 1 and 2, choose 15 grams of
protein from nuts or Greek yogurt topped with blueberries or 10-15 almonds.
Other good choices include two hardboiled eggs, one ounce of cheese, and five
small almonds. You can have bulletproof coffee twice per day during these weeks
as well. Weeks 3 through 5: In Weeks 3 through 5, you’ll be eating a higher
amount of carbohydrates — between 30 and 60 grams daily — which will help
restore glycogen stores within your muscles after exercise sessions while
minimizing fat storage as much as possible.