Good morning lovies!
As promised, I will be doing a 30 day series of a ketogenic diet with you. Each day I will post how my meals, how they made me feel, good and bad. What I wished to change for the next day, and what changes I am feeling in my body. I will also put own the workout I did for that day!
First, I will break down what it is and how it benefits your health. Then I will go on to show you my shopping list. I will not be posting a meal plan. However, I will be putting up what I ate on my Instagram stories. And on the blog, I will be doing the same with an account on the benefit of what I ate.
I am doing this so that you may feel flexible with your meal plan as long as you stick to the shopping list! If you don’t know where to start I will put up a little example at the bottom of what a high protein day looks like.
Have fun with your meal plans. Enjoy these 30 days and have fun cooking too! The bulk of the benefits and definition of this meal plan is from @dirayofafitmommyofficial on instagram.
What is Ketosis:
By cutting carb intake significantly, we can drastically reduce insulin resistance, the precursor to type 2 diabetes. In addition, low carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster. In addition, low carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster.
Ketosis takes some time to get into – about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.
Benefits:
The greatest part of a ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesn’t.
Weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat. Whereas with keto, you can burn fat without sacrificing muscle.
This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.
Ketogenic diets often create a significant loss of water during the first phases.
This is because carbs are converted to glycogen in your body, which is stored in water within the muscles and liver. As you deplete stored glycogen, your body flushes this water out.
This is a huge part of the initial weight loss during the first few weeks of ketosis.
While rapid fat loss does occur at first, a lot of water weight is often dropped as well, but this is a great encouragement as it often results in both weight loss and less bloating.
MY SHOPPING LIST
THE DO'S AND DON'TS LIST!
MEAL PLAN EXAMPLE
As you can see, it’s possible to make your meals as complex or as simple as you want. This template is to show you what variety of foods you can have in your day to day life.
Please send me messages/ emails on the blog telling me about your experience! I would absolutely love to hear about your journey. And send me DM’s on Instagram.
I’ll keep you updated and please do the same. Let’s make these 30 days together! Today is day one.
Lots of love, see you tomorrow! xxx
