Ketogenic Diet Plan

What is a Ketogenic Diet Plan?

The ketogenic diet plan is a high fat - low carbohydrate (usually less than 50g per day or >5% of total energy intake) diet, where the body produces ketones in the liver to be used as energy. By lowering the intake of carbohydrates, the body is induced into a state known as ketosis. Ketosis is a natural process the body initiates to help us survive when food intake is low. During ketosis, we produce ketones, which are produced from the breakdown of fats in the liver. Over the last few years, the ketogenic diet has gaining considerable attention as a potential weight-loss strategy. Most of the interest actually started in the 1970s with the Atkins diet (a very low-carbohydrate, high-protein diet, which was a commercial success and popularised low-carb diets to a new level).

Many versions of ketogenic diets exist, but all ban carbohydrate-rich foods. Some of these foods might be obvious:  whole grains like breads, cereals, pasta, rice, potatoes and other starchy vegetables and fruit juices. Some that may not be so obvious are beans, legumes, and most fruits. Most ketogenic plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish.

How Effective is the Ketogenic Diet Plan?

A ketogenic diet plan has been shown to provide short-term benefits in some people including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, the long-term effects when compared with the effects of other weight loss diets are not significantly different. Equally, for some people, eliminating several food groups may make compliance difficult.

A ketogenic diet plan may be an option for some people who have had difficulty losing weight with other methods. If you choose to start a ketogenic diet, it is recommended to consult with your doctor and a qualified dietitian or nutritional practitioner to closely monitor any biochemical changes after starting the regimen.

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7 Day Ketogenic Diet Plan

In this blog we have put together an example of a ketogenic diet plan. This should give you an example of the types of foods and daily intakes that are typically seen with this diet.

Day 1

Breakfast

Lunch

Dinner

- 3 x Slices of Bacon

with 2 slices of black pudding.

- 1 x 250g chicken breast panfried in coconut oil - Salmon fillet baked in the oven. Place in foil and drizzle with olive oil, fresh lemon juice and garlic. Bake for 25/30 mins on 200deg.
- 2 whole eggs scrambled in coconut

oil

- Mixed salad leaves   with fresh rocket and coriander - Steamed broccoli, cauliflower, bok choy with added organic butter.
- Spinach & mushrooms sliced into scrambled eggs - Drizzle olive oil over the leaves
- ½ an avocado with lemon drizzled over - Small handful of

olives

Day 2

Breakfast

Lunch

Dinner

- 2 x organic pork sausages cooked in coconut oil - 1 x 250g turkey

breast sliced and panfried in coconut oil

- Mackerel fillets panfried in coconut oil or organic butter
- 2 whole eggs anyway you like - Mixed mushroom

stir fry done with above

- Asparagus, beetroot and peashoots
- Kale and peppers panfried in sausage

pan

- Serve with fresh

chives and sea salt

- Drizzle the cooked vegetables in olive oil & fresh parsley

Day 3

Breakfast

Lunch

Dinner

- 8oz steak cooked in coconut oil - 1 x 250g duck or chicken breast cooked

in coconut oil

- Panfried prawns in lemon & garlic butter
- Sliced mushrooms and spinach cooked in steak pan - Beetroot, celery & rocket - Served on mixed salad leaf
- Add 1 tblsp double cream to vegetables and pour over steak - Drizzle olive oil over vegetables and torn fresh basil - Drizzle the salad in olive oil with chopped coriander and Chilli Flakes

Day 4

Breakfast

Lunch

Dinner

- 3 whole egg omelette - 1 x 250g ostrich steak cooked in chilli & garlic butter - Cod fillet in chilli & lime butter – baked or panfried
- Cooked in coconut oil - Mixed salad leaves

with fresh rocket

- Served with wilted spinach and asparagus cooked in butter.
- Fill with mushrooms, bok choy, peppers and feta cheese - Drizzle olive oil over the salad leaves - Sprinkle with fresh coriander

Day 5

Breakfast

Lunch

Dinner

- 3 x Slices of Bacon

with 2 slices of black pudding.

- 1 x 250g chicken breast panfried in coconut oil - Salmon fillet baked in the oven. Place in foil and drizzle with olive oil, fresh lemon juice and garlic. Bake for 25/30 mins on 200deg.
- 2 whole eggs scrambled in coconut oil - Mixed salad leaves   with fresh rocket and coriander - Steamed broccoli,cauliflower, bok choy.
- Spinach & mushrooms sliced into scrambled eggs - Drizzle olive oil over the leaves
- ½ an avocado with lemon drizzled over - Small handful of olives

Day 6

Breakfast

Lunch

Dinner

- 3 whole egg omelet - 1 x 250g turkey

breast sliced

- Fresh tuna steak
- Cooked in organic butter - Spinach, peppers, corgettes & mushrooms - Rub the steak with butter to which you have added coriander, lemon zest and pepper and panfry
- Fill with 2 tblsp basil pesto, garlic and red peppers - Stir fry everything in basil pesto and coconut oil - Steamed broccoli, bok choy & bamboo shoots

Day 7

Breakfast

Lunch

Dinner

- 4oz steak mince (20% fat) - 1 x 250g chicken breast - Mussels in red thai curry
- ½ shallot

Water chestnuts

Bok choy

- Paprika

Juice ½ lemon

Garlic clove

Spinach/mushrooms sliced

- Fry the curry paste in coconut oil for 5 mins and add a tin of coconut milk. Add mixed vegetables and cook medium heat for 10 mins. Add mussels – 5 minutes cooking.
- Fry all together in coconut oil - Panfry all together in butter - Sprinkle with fresh coriander.

Snacks (if needed)

Smoothie snack

Protein Shakes

Eggs snack

- 200ml coconut milk Like : - Boil 2 eggs until hard boiled.
- 3 tsp greek yoghurt Ketogenic Shake - Peel and cut in half
- ½ avocado - Mix with mayo
- Handful blueberries - Season well
- Juice from 1 lime - Place back into white and serve
- 1 tsp honey

 

If you are taking any prescribed medication or have any medical conditions ALWAYS consult your doctor or pharmacist BEFORE taking vitamins or supplements. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle. If pregnant or lactating, ALWAYS consult your doctor before use. Or if you have any queries about any supplement ALWAYS consult a QUALIFIED medical professional.

 

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