Once you’ve gained an understanding of what the ketogenic diet is, you’ll likely be concerned about how you could possibly stick to the rigid macro ratio and achieve ketosis. Pre-made keto diet plans are available online in large numbers, but that doesn’t exactly help you to create your own customized plan. Different goals and medical conditions may mean that you’ll need to adjust your diet a little bit differently from the next person, while still focusing on ketosis.
This article will inform you of how to go about creating your own ketogenic diet plan. With our help, you can create a plan that best suits your circumstances without sacrificing the numerous health benefits, including weight loss, of keto.
Understand Your Ketogenic Diet Goals
Of course, the primary goal of the ketogenic diet is to get the dieter’s body into a state of ketosis. “Ketosis” refers to the state that the body is in when it is no longer burning carbs for energy, but fat instead. When fat is burned for this purpose, ketones are produced. When the level of ketones in a person’s body can be detected via urine testing (which is as simple as using a dipstick), they are said to be in ketosis.
When first embarking on your keto journey, you should find your reason for pursuing ketosis. This won’t necessarily impact the end result, but it will help to keep you motivated and stay away from the urge to cheat on your diet with carbohydrates and other undesirable foods. Is your reason strictly weight-loss related? Are you trying to combat the ill effects of some ailment? Are you trying to boost your energy? Keep this in mind at this step, and every step that follows.
Consult with Your Physician
Though the ketogenic diet is safe for the average person, there are some people who make poor candidates for it. Certain medical conditions, like porphyria and certain rare deficiencies, can make this diet dangerous. It is also advisable to seek the guidance of a medical professional if you are pregnant, plan to become pregnant, or are currently breastfeeding.
Define Your Foods
Now that you know you’re safe to begin a ketogenic diet, it is time to look at which foods are allowed, and which are not. Keto is a high-fat, moderate-protein and low-carb diet, so it can feel pretty restrictive when you look at which items are not to be consumed on this diet. However, let’s focus on what you can enjoy on the ketogenic diet. When you know what you are able to eat with ketosis in mind, you will save time and money when grocery shopping.
Examples of foods allowed on the keto diet:
- Vegetables – leafy greens, cauliflower, avocado
- Meats – Beef, chicken, fatty fish like salmon, bacon
- Berries, but only in moderation
- Dairy – Butter, heavy cream, hard cheeses, cream cheese
- Oils – Coconut oil, lard
Combining these available ingredients means that you can create quite a wide array of meal options in your own kitchen. If you’re savvy at creating your own recipes, have at it! But if you are new to cooking all of your meals from whole foods, there are plenty of websites with keto-friendly recipes on them for you to choose from.
One final thing: Avoid all prepackaged meals! Even if they are marked as “diet,” “low-carb,” or “keto-friendly,” they could be chock full of hidden preservatives, sugars and other carbs that will effect your body’s ability to enter and maintain a state of ketosis within a ketogenic diet.