Health Beauty Fitness

Ketogenic Meal plan
Introduction:
This is a very low carb plan that includes lean protein (fish, chicken, turkey, eggs, cheese, lean pork and
beef), low-carb vegetables, and moderate amounts of fat (nuts, seeds, avocado, olive oil, olives).
Ketogenic meal plans lead to nutritional ketosis which helps decrease appetite. Medical supervision,
monthly blood work and prescription supplements are required for this meal plan. There are 3 phases:
ketosis, re-introduction of quality carbohydrate foods and low carb living.
Tips on how to prepare for a ketogenic meal plan:
 Begin cutting back on carb foods. You will be asked to eliminate these foods during the ketosis
stage, which typically lasts 3-6 months.
 The transition to a very low carb plan may be easier if you start reducing carbs prior to starting
o Examples of carb foods: sweets, desserts, potatoes, rice, pasta, bread, corn, peas, beans,
lentils, fruit or fruit juice, milk.
 Try filing ½ your plate with low carb vegetables as they will be a part of your meals.
o Examples of low carb vegetables: green beans, broccoli, cauliflower, carrots, cucumber,
salad, peppers, asparagus, greens, spinach, tomatoes, zucchini, cabbage, celery.
Benefits of ketosis include:
 lack of hunger
 improved energy
 improved blood sugar
 improved blood pressure
 decrease in triglycerides
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