Free Keto diet plan for weight loss by sara thomas

What is a ketogenic diet?

A ketogenic diet is a very low-carbohydrate way of eating that delivers moderate amounts

of high-quality dietary protein and high amounts of healthy dietary fat. This reduction in

carbohydrate intake helps the body shift toward a state that promotes the breakdown of fats

(from the diet and your body) to produce ketone bodies and enter a state known as “ketosis.”

When following a ketogenic diet, your brain, as well as other organs, depends on ketones as an

energy source. Ketones are produced in the body once you have reached a state of ketosis and

can be measured in the blood and urine to ensure that you stay in ketosis during the keto diet.

What does a healthy ketogenic meal look like? 

A ketogenic meal is comprised of approximately 10% of calories coming from healthy

carbohydrates such as leafy greens, nonstarchy vegetables, and limited amounts of legumes

and berries; 20% of calories coming from proteins such as omega-3-rich fish and

grass-fed animal protein; and ~70% of calories coming from high-quality fats such as avocado,

unsaturated and medium-chain triglyceride oils, nuts and seeds, and coconut.

This 10/20/70 ratio is a guideline for the macronutrient distribution for a given day, including

meals, snacks, and beverages. Your practitioner may recommend a slightly modified ratio based

on your physical activity and personal health goals. The diagram below highlights how the

calories provided from carbohydrate, protein, and fat differs between a standard American diet

What are the benefits of a ketogenic diet?

The benefits of following a ketogenic diet may include weight loss, an increase in cognitive

performance, balanced blood sugar, and improved cardiovascular health.3-8

Mental focus—With a ketogenic diet, the brain utilizes ketone bodies instead of glucose as

its primary fuel source. This switch can encourage more nerve growth factors and synaptic connections between brain cells3

 and result in increased mental alertness, sharper focus, and

improved cognitive capabilities.

Blood sugar management—Studies have shown that low-carbohydrate diets help support

insulin metabolism in the body. This is because the absence of carbohydrates from the diet

helps your body maintain blood glucose levels by breaking down fats and proteins.

Weight loss—A reduced calorie ketogenic diet encourages the utilization of body fat as fuel,

and clinical studies support its use for weight management. Additionally, a ketogenic diet may

help to suppress appetite and reduce cravings.9

Increased energy—Carbohydrates only go so far to sustain energy throughout the day,

and especially during a workout. In ketosis, your body uses fat as fuel instead of glucose, to

provide the brain with a consistent supply of the ketone bodies necessary to sustain physical

performance.

Cardiovascular and metabolic health—A ketogenic diet has been shown to help support

blood lipid and fatty acid metabolism

Ideal ketogenic health chart : 

keto diet plan

When following a ketogenic diet, you will want to keep your total carbohydrate intake 

below 50 g per day. This can be quite a change, depending on what types of foods you 

are currently eating. The information in the following sections will help you to plan your 

meals and snacks so that you can keep carbohydrates low while eating enough protein 

and fat. Your practitioner can help you with recommendations for daily servings in each of 

the following categories.

keto diet plan by Sara Thomas

Playing hide and seek with hidden carbs

Carbohydrates are good at hiding in less-than-obvious places. Many common foods 

contain carbs, including:

• Milk substitutes: Milk substitutes such as soy or almond milk tend to have hidden carbs. Flavoured milk substitutes are especially suspect because they often contain more sugar.

• Yogurt: Specifically avoid low-fat, fruit-flavoured varieties. Try plain full-fat or whole milk 

Greek yoghurt instead.

• Ketchup and tomato sauce: Hidden sugars and carbs are typically found in tomato products.

• Salad dressing: Check the label on your salad dressing, because most have sugar. 

Opt for olive oil and vinegar instead.

• Chestnuts: While most nuts and seeds have little carbs per serving, watch out for chestnuts which contain around 6-7g of carbs per serving. 

• Lowfat or fat-free: These terms can indicate food with more carbs due to added sugar.

• No added sugar or sugar-free: Naturally sweet foods, like fruit juice or raisins, 

are typically high in sugar.

• Other sweeteners: Sugar comes in many forms, and includes high fructose corn syrup, 

agave nectar, honey, molasses, and fruit juice concentrate.