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Ketogenic Diet 101 – 5 Day Diet Plan

What is the Ketogenic Diet?

More and more people are going on the ketogenic diet. Some people believe that if they are on a low carb diet that they are on a ketogenic diet. This is not true. In order for a diet to be ketogenic, less than fifty to sixty grams of carbohydrates must be consumed a day.

Benefits of a Ketogenic Diet

  • Weight Loss: The first, and one of the major reasons that people go on this diet is weight loss. This diet is excellent for anyone who is overweight or obese.
  • Epilepsy: The ketogenic diet is especially beneficial for people suffering from epilepsy. Studies show that the ketogenic diet can lessen the frequency of seizures. For patients who have medication resistant epilepsy, this diet is their only defence against the seizures.
  • Type 2 Diabetes: Many patients have found that the ketogenic diet is beneficial for their type 2 diabetes.
  • Heart Disease: Going on a ketogenic diet can help prevent heart disease. The ketogenic diet improves triglycerides and HDL cholesterol. It also improves the patterns of LDL cholesterol associated with arterial plaque.
  • Neurological Disorders: There is also evidence that is being studied that a ketogenic diet is beneficial for other neurological diseases other than epilepsy. People suffering from Parkinson’s Disease, Alzheimers Disease, narcolepsy, brain trauma and ALS can benefit from starting this diet.
  • As well as acne, polycystic ovarian syndrome and certain types of cancer.
what is the ketogenic diet asparagus-egg

Serving suggestion: Asparagus wrapped in bacon, egg and walnuts.

Breakdown of the Ketogenic Diet

The first main factor that determines a ketogenic diet is carbohydrates and then protein. When first starting out it is important to eat a large amount of proteins. Over time however, your body will begin to get better at converting proteins to glucose. When that happens, too much protein can be bad for your diet.

Finally, fats are a very important part of the ketogenic, however, it is important to avoid foods containing omega 6 fats, such as soy, corn, and cottonseed.

5 Day Ketogenic Diet Menu

Knowing how to start out on a ketogenic diet is confusing for many people. This five day menu will get you off to a good start.

Day 1

Breakfast: One package of plain instant oatmeal, topped with ¼ cup of fresh or frozen blueberries.
Lunch: Salad, containing romaine lettuce, half an avocado, four ounces of boneless, skinless chicken, topped with a vinaigrette dressing.
Snack: ¼ cup of whole almonds.
Dinner: Five ounces of pan fried steak, one cup of green beans.

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Day 2

Breakfast: Spinach and mushroom omelet, made with three eggs, with a slice of cantaloupe.
Lunch: Tuna walnut salad, served with three cups of romaine lettuce, and an apple flax muffin.
Snack: Another apple flax muffin with a cup of tea.
Dinner: Lasagna containing spaghetti squash, replacing the lasagna noodles, ricotta cheese, sugar free spaghetti sauce, shredded mozzarella cheese, and Parmesan cheese.

Day 3

Breakfast: One cup of plain yogurt with cultures. Add ½ cup of fresh or frozen raspberries and three tablespoons of almonds.
Lunch: Turkey sandwich on low carb bread, add one lettuce leaf, one tablespoon of mayonnaise. Serve with eight spears of asparagus, drizzled with sugar free Italian dressing.
Snack: One stalk of celery, coated with two tablespoons of peanut butter.
Dinner: Chicken breast, topped with melted mozzarella cheese, refried beans, and one cup of romaine lettuce, topped with low carb salad dressing.

Day 4

Breakfast: One half cup of all bran cereal and milk.
Lunch: Take a break from cooking. You can go to a fast food restaurant and order a grilled chicken burger and a Caesar salad. DO NOT eat the croutons or the buns.
Dinner: Chicken wrap containing chicken breast, lettuce leaves, avocado, tomato, and mayonnaise. Use a low carb tortilla to wrap the ingredients.

Day 5

Breakfast: Two eggs, cooked however you wish. Two slices of Canadian bacon and one cup of fresh or frozen strawberries.
Lunch: Cut up chicken breast, mixed in low carb cole slaw, one half of an apple, chopped, and one forth cup of pecans.
Snack: Plain yogurt, topped with a flavoured, sugar free syrup.
Dinner: Four ounces of lean beef, one cup of sautéed mushrooms, and a salad made with spinach.
There are several benefits to being on a ketogenic diet.

Trying this five day menu can give you an idea of what this diet is all about, and if it works for you maybe you can consider taking it up.

If you do or if you are already on the ketogenic diet I’d love to know your thoughts.

Summary
What is the Ketogenic Diet?
Article Name
What is the Ketogenic Diet?
Description
More and more people are going on the ketogenic diet. Some believe it's just a low carb diet, this is wrong. So what is the ketogenic diet exactly?
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