The ketogenic diet, also known as the keto diet was the number one most googled search for diets in 2018. It is promoted by fit superstars such as Tim Tebow, Halle Barry, Kim Kardashian, Megan Fox, and Lebron James. These celebrities have had tremendous success using the keto diet. For many Americans, they have difficulty following traditional diets that have them counting calories and limiting their favorite foods. For that reason,  keto is especially appealing to them, because they can eat the foods that most label as “fatty”.

The reason the keto diet is one of the most trendy diets in today’s modern world is because it allows you to eat and enjoy things such as meats, fish, veggies, cheeses, butter, olive oil, avocado, bacon and more. For some, this allows them to eat foods they enjoy while losing weight. Essentially, this diet is super high in fat and extremely low in carbohydrates, with moderate protein as well. It ends up being about 80% fat, 15% protein, and 5% carbohydrates.

What is ketosis?

The core of the ketogenic diet is putting your body in a state of ketosis (hence the word keto). Ketosis occurs when the body does not have sufficient access to its primary fuel source, which is glucose. Glucose is typically derived from sugary or starchy foods such as bread and pasta. By putting yourself in a state of ketosis, the body is forced to use its own fat stores for fuel. If you are unsure how to cook keto foods there are ketosis cookbooks available online that have hundreds of recipes for you to get started.

Because the ketogenic diet restricts carbohydrates so much, it can be challenging at first to get acclimated. Carbohydrates normally account for at least 50% of the typical American diet. However, just like anything else you will eventually get used to this diet and will be thankful for your self control. Many individuals who follow the keto diet notice the following benefits;

– weight loss

– prevention of certain types of cancer

– improvement of heart health by reducing cholesterol

– improved quality of sleep

– promotes muscle growth

Foods to avoid:

When using the keto diet you must avoid sugars; including those from fruits such as bananas, apples, oranges, watermelons, grapes. You must also avoid grains and starches, pasta, potatoes, carrots, cereal, rice, flour, and legumes. Do not consume sweets such as candy, chocolate, and pastries as well as sweeteners like maple syrup, honey, and agave.

The best way to be sure your body is in a state of ketosis is to purchase ketone testing strips. By using these strips, you can ensure that you are adhering to the diet and it will give you peace of mind knowing you are sticking to the plan.

At Home Meal Plans we can create a customized keto plan that includes the cuisine that you enjoy. Check out the results that Kim got after she stayed with the keto diet and exercised regularly. I put Kim on a ketogenic diet and sent her workouts she can do from home designed to decrease body fat and increase metabolism. She worked out a significant amount and got to eat things such as spinach and feta omelettes, cheddar burgers wrapped in lettuce, and pesto chicken with cauliflower rice. Her results are evidence that hard work, consistency, and self control pay off dividends.