Natalie Kordon - 14 Days Ketogenic Meal Plan New. Easy Guide for Beginners – The Keto Reset Diet

– Lose Stubborn Fat-abdominal fat and fat surrounding the organs can be hard to lose with just calorie restriction. Keto diet is very effective at burning away stubborn belly fat.

– Triglyceride readings improve – One of the most significant achievements of adopting ketogenic diet is that as the carbohydrate level of consumption is minimized, the triglyceride levels also drop significantly. Triglyceride level: HDL is a marker of heart disease and should be monitored carefully at regular intervals.

– Clearer thought process – There are times when our thought process becomes hazy and we are not clear about our objectives and goals. It is during this phase that we tend to suffer from depression, anxiety, and tend to imbibe all negative thoughts. This negative attitude is reflected in our behavior and health. If you have adopted keto diet, it won’t be long when you will have a better mindset and better ability to take decisions and judge.

– Better sleep patterns – Studies and research has also proved that with this kind of diet plan, there was marked improved in sleep patterns in individuals that had problems in sleeping and the ones that suffered from problems related to sleep apnea.

– Better managed blood pressure – If you are used to eating high carbohydrate food items, over a period of time, you will find out that your blood pressure is gradually escalating. However, for the effective control of blood pressure, switch over to a ketogenic diet, which controls blood pressure in a remarkable manner. It might also happen that your GP will suggest that you reduce the number of medicines you are taking to control blood pressure.

– Improved joint coordination – As we grow older or if we strain our muscles and joints too much, it is quite likely that we end up injuring ourselves and eventually the joints become stiff and painful. You can do away with these troubles if you start living on a keto diet.

But what about the other benefits of Ketogenic Diet, other than trimming down your weight you ask?

– A Ketogenic diet directly helps to increase the level of fat burnt throughout the whole day through exercise and daily activities

– Increased Awareness- people often report increased awareness and mental acuity while following this diet.

– A Keto Diet will cause the body to consume a significant amount of protein, consequently promoting the weight loss of the body.

– When the body is restricted from consuming Carbohydrates, the calorie intake will also lower down further contributing to weight loss.

– A process called Gluconeogenesis will kick in as well which will cause the body to burn even more fat.

– Decreased appetite. Speaking of burning fat, A Ketogenic diet will also help you to Suppress your Appetite, so you won’t have to go out and eat now and then and bulk up, even more, fat. Fat is a more satisfying fuel source and ends up leaving you feeling fuller for a longer period of time. If weight loss is your goal, a decreased appetite can help you successfully achieve your calorie deficit goals

What is your health and fitness goal? Weight Loss? Cutting fat? The meal plan should be designed based on your motivation and desired outcome.

If your goal is weight loss, it’s as simple as entering a state of ketosis and maintaining a calorie deficit. However, if you don’t enter ketosis, or fail to maintain ketosis, weight loss goals may be compromised. You must enter ketosis, maintain that metabolic state, and in order to have successful weight loss with Keto. This means eating a diet high in fat, moderate in protein, and low in carbohydrates. For cutting fat and maintaining your weight, it’s as simple as entering and maintaining ketosis and maintaining a calorie balance.

Calorie Deficit Explained

The weight loss, weight gain, and weight maintenance formulas are simple. It comes down to calorie intake vs calorie expenditure (energy needs)

Weight maintenance: Calorie intake=Calorie expenditure

Weight gain: Calorie intake> Calorie expenditure

*Weight loss: Calorie intake

Macros Explained

You hear people at the gym tossing the word back and forth like a kettlebell. Macro. Macro this, macro that. What exactly is it?

Macros stand for macronutrients. You hear people at the gym tossing the word back and forth like a kettlebell. Macro . Macro this, macro that. What exactly is it? Your macros are the daily intake of the three main nutrients that affect weight and your overall health, which are fats, protein, and carbohydrates. Fats have 9cals/gram, proteins and carbs have 4cals/g.

Fat = 9cals/g

Protein = 4cals/g

Carbs = 4cals/g

Fats are 90% keto, which is why they’re such an efficient fuel for your body to use on a daily basis. Fats enter your body, are processed in the liver, and break down into various components your body needs to stay in top shape, such as glycerol. The remaining 10%, in case you’re wondering, is a little bit of anti-keto glucose (10%) that happens when fats break down.

Carbs are completely anti-ketogenic. They break down into sugar (glucose) and consequently raise your blood sugar and your insulin levels, which translates to (unwanted) fat storage.

Proteins are approximately half-ketogenic, somewhere around 45%. The remaining percentage is broken down into glucose and raises insulin levels.

All of these macros have a different effect on how your body uses food, whether efficiently as an energy source, or for storage (fat) in case of perceived emergency. Maintaining a balance of these macros is all-important not only to the ketogenic diet, but also to overall health. Macros are metabolized (read: burned) in the furnace of our bodies, becoming the fuel that drives us through life. So we need to know about macros in order to prime that furnace (the scientific term for your furnace is “metabolic path.” Just think of each of these macros as being a kind of highway to health.)

Macro #1: Fats.

Fats are used by your body to make repairs on damaged muscles, organs, cells, tissues, etc. You consume them, they’re processed in the liver, and they circulate in the form of glycerol or other important fatty acids, acting as body repairmen.

Macro #2: Carbs.

Carbohydrates are a pre-ketogenic person’s energy supply. They become glucose (sugar), which the body then uses for a boost. Unfortunately, that sugar rush releases insulin, which stockpiles glucose in the forms of both glycogen (a different kind of sugar) and fat cells. The ketogenic diet is designed to minimize carb consumption and maximize burning of glucose, glycogen, and fat. On this diet, your body is becoming far more efficient at processing.

Macro #3: Protein.

Through complex biological processes, proteins are broken down into amino acids. These amino acids break down into further compounds and become the basic building tools our body needs to repair itself after the strain of daily life (or hard workouts.) Amino acids facilitate connections between neurons in our body and brain. Ingest an overt amount of protein and it becomes stored as glucose which, as we’ve seen already, is sugar that the body will then rely on for energy.

Macro Counting

Counting macros is a complex task. You can get into number-crunching macros in detail on any number of free websites, which will guide you through the calculations. Keeping track of your macros is an important part of committing to a ketogenic diet, because macros are essentially what will keep you in (or out) of ketosis.

Accurately Counting Carbs

While calculating macros can get tricky, calculating net carbs is easy and will help you stay in ketosis. In unscientific terms, carbs have two parts: the part that breaks down into glucose (which you don’t want), and the part that’s fiber (which you do want). So when calculating carbs for their net value, subtract fiber from the total carbs. For example, if a food item has 15 carbs but 10 of them are fiber, then net carbs are only 5.