28 Day Keto Meal Plan

WHAT IS A KETOGENIC DIET

A keto or ketogenic diet is a very low-carb diet, which can help you burn fat more effectively. On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused.

WHAT IS IN THE BOOK

Here you’ll learn how to eat a keto diet based on real foods. You’ll find visual guides, recipes, meal plans and a simple 4-week get started program, all you need to succeed on keto.

THE ketogenic GUIDE

What is ketogenic diet?
What food to avoid and what food to eat
How to eat out on the ketogenic diet

THE 30 KETOGENIC RECIPES

Includes picture of each recipe.
Include breakfast, lunch, dinner, and snacks.
All gluten and soy free, made with minimum ingredients.
Can be done in 30 minutes or less.

THE 28 DAY KETO MEAL PLAN

3 Meals & 1 Snack.
Weekly calendar instructing what meals to eat.
Weekly grocery shopping list.
Built to save time and money.

10 HEALTH BENEFITS OF KETOGENIC DIEIT

A low-carb diet not only causes more weight loss but also leads to major improvements in most risk factors for heart disease, including cholesterol.

REDUCE YOUR APPETITE

Hunger tends to be the worst side effect of dieting. It is one of the main reasons why many people feel miserable and eventually give up. However, low-carb eating leads to an automatic reduction in appetite. Studies consistently show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories.

LEADS TO MORE WEIGHT LOSS AT FIRST

Cutting carbs is one of the simplest and most effective ways to lose weight. Studies illustrate that people on low-carb diets lose more weight, faster, than those on low-fat diets — even when the latter are actively restricting calories. This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.

A GREATER PORTION OF FAT LOSS COMES FROM YOUR ABDOMINAL CAVITY

Not all fat in your body is the same. Where fat is stored determines how it affects your health and risk of disease. The two main types are subcutaneous fat, which is under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical for most overweight men. Visceral fat tends to lodge around your organs. Excess visceral fat is associated with inflammation and insulin resistance — and may drive the metabolic dysfunction so common in the West today. Low-carb diets are very effective at reducing this harmful abdominal fat. In fact, a greater proportion of the fat people lose on low-carb diets seems to come from the abdominal cavity. Over time, this should lead to a drastically reduced risk of heart disease and type 2 diabetes.

TRIGLYCERIDES TEND TO DROP DRASTICALLY

Triglycerides are fat molecules that circulate in your bloodstream. It is well known that high fasting triglycerides — levels in the blood after an overnight fast — are a strong heart disease risk factor. One of the main drivers of elevated triglycerides in sedentary people is carb consumption — especially the simple sugar fructose. When people cut carbs, they tend to experience a very dramatic reduction in blood triglycerides. On the other hand, low-fat diets often cause triglycerides to increase.

INCREASED LEVELS OF GOOD HDL CHOLESTEROL

High-density lipoprotein (HDL) is often called the “good” cholesterol. The higher your levels of HDL relative to “bad” LDL, the lower your risk of heart disease. One of the best ways to increase “good” HDL levels is to eat fat — and low-carb diets include a lot of fat. Therefore, it is unsurprising that HDL levels increase dramatically on healthy, low-carb diets, while they tend to increase only moderately or even decline on low-fat diets.

REDUCED BLOOD SUGARS AND INSULINE LEVELS

Low-carb and ketogenic diets can also be particularly helpful for people with diabetes and insulin resistance, which affect millions of people worldwide. Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically. Some people with diabetes who begin a low-carb diet may need to reduce their insulin dosage by 50% almost immediately. In one study in people with type 2 diabetes, 95% had reduced or eliminated their glucose-lowering medication within six months. If you take blood sugar medication, talk to your doctor before making changes to your carb intake, as your dosage may need to be adjusted to prevent hypoglycemia.

MAY LOWER BLOOD PRESSURE

Elevated blood pressure, or hypertension, is a significant risk factor for many diseases, including heart disease, stroke and kidney failure. Low-carb diets are an effective way to lower blood pressure, which should reduce your risk of these diseases and help you live longer.

EFFECTIVE AGAINST METABOLIC SYNDROME

Metabolic syndrome is a condition highly associated with your risk of diabetes and heart disease. In fact, metabolic syndrome is a collection of symptoms, which include: Abdominal obesity, elevated blood pressure, elevated fasting blood sugar levels, high triglycerides, low “good” HDL cholesterol levels. However, a low-carb diet is incredibly effective in treating all five of these symptoms. Under such a diet, these conditions are nearly eliminated.

IMPROVED BAD LDL CHOLESTEROL LEVELS

People who have high “bad” LDL are much more likely to have heart attacks. However, the size of the particles is important. Smaller particles are linked to a higher risk of heart disease, while larger particles are linked to a lower risk. It turns out that low-carb diets increase the size of “bad” LDL particles while reducing the number of total LDL particles in your bloodstream. As such, lowering your carb intake can boost your heart health.

THERAPEUTIC FOR SEVERAL BRAIN DISORDERS

Your brain needs glucose, as some parts of it can only burn this type of sugar. That's why your liver produces glucose from protein if you don't eat any carbs. Yet, a large part of your brain can also burn ketones, which are formed during starvation or when carb intake is very low. This is the mechanism behind the ketogenic diet, which has been used for decades to treat epilepsy in children who don't respond to drug treatment. In many cases, this diet can cure children of epilepsy. In one study, over half of the children on a ketogenic diet experienced a greater than 50% reduction in their number of seizures, while 16% became seizure-free. Very low-carb and ketogenic diets are now being studied for other brain conditions as well, including Alzheimer's and Parkinson's disease.

Few things are as well established in nutrition science as the immense health benefit of a ketogenic diet. 
Not only it can improve your cholesterol, blood pressure and blood sugar, but they also reduce your appetite, boost weight loss and lower your triglycerides. 
If you’re curious to boost your health, a ketogenic diet could be worth considering.

DOWNLOAD

Cutting processed foods from your diet and eating clean is a positive lifestyle change that has countless health benefits. Unlike a standard diet that you follow to reach a short-term goal, clean eating is a common-sense strategy to achieve permanent and lasting good health, without depriving yourself of flavorful food or feeling guilty after every meal.

THE 28 DAY KETO MEAL PLAN

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  • The Ketogenic Guide
  • The 30 Ketogenic Recipes
  • The 28 Day Ketogenic Meal Plan
  • PDF format