The Ultimate Keto Meal Plan

Ketogenic Diet 101:

One enduring buzzword to hit the diet world seems to be “keto” — referring to the high-fat, low-carb ketogenic diet. With claims that you can eat all the fat you want, never feel hungry again, and even boost your athletic performance, the diet promises something for everyone.

But what exactly is the ketogenic diet, and is the weight loss program right for you? Let’s take a closer look before you attempt to make over your eating habits and lifestyle.

What Is the Ketogenic Diet?

The ketogenic diet is based on the principle that by depleting the body of carbohydrates, which are its primary source of energy, you can force the body to burn fat for fuel, thereby maximizing weight loss. When you consume foods that contain carbohydrates, the body converts those carbohydrates into glucose, or blood sugar. 

How to Follow the Ketogenic Diet

There are several types of keto, but essentially, to achieve a state of ketosis, you have to severely reduce the amount of carbs you eat. (You can use a keto calculator to create a custom food plan.) Data suggest the average American man age 20 or older consumes 46.4 percent of his daily calories from carbs, and the average American woman older than 20 consumes 48.2 percent of her daily calories from carbs. But in the classic ketogenic diet, which was originally used to manage seizure disorders, 80 to 90 percent of calories come from fat, 5 to 15 percent come from protein, and 5 to 10 percent come from carbohydrates.
A modified version of the ketogenic diet, which allows you to eat protein more liberally — at 20 to 30 percent of your total calories — with the same carb restriction, is the more commonly used version of the diet today. Some of the aims of the latest version of the ketogenic diet are weight loss, weight management, and improved athletic performance. before your body turns to stored fat for fuel.

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