Keto Diet Plan Coach

Low-carb diets are the latest trend these days. So, if you want to lose weight and keep it off for good, a “keto diet plan” might just be the thing you’ve been looking for.

The ketogenic diet is a high-fat, low-carbohydrate diet that has been proven effective for weight loss and overall health. This is because, in a ketogenic diet, your body burns fat rather than carbs to produce energy — an occurrence called “ketosis”.

The main reason people choose this type of diet is that it leads to weight loss and offers benefits that include Alzheimer’s disease prevention, diabetes management, and reduced risk of cancer and heart disease. In addition, it helps with mood disorders such as depression, bipolar, and anxiety disorders. Research also suggests that following a keto diet is a great way to reduce inflammation in your body and even improve brain function.

However, there are many factors to consider when undergoing a keto diet, especially if you have never tried it before. You need to know what foods you can eat and which ones you’ll need to avoid while on the keto diet.

But before we dive into these details, let’s start with understanding the basics of the keto diet:

Understanding Ketosis

Ketosis is a state in which fat reserves are used as energy instead of glucose from sugars or carbs. When you follow a low-carbohydrate, high-fat eating plan, your body will produce ketones in your liver, which can be used as an alternative energy source. This means that you may lose weight quickly because your body burns fat instead of carbs for energy!

Typically, the diet entails keeping your daily carb intake between 20 and 50g and loading up on healthy fats like those found in red meat, fish, eggs, butter, cheese, and nuts. It’s also crucial to limit your protein intake. That’s because if you devour large amounts of protein, it can be transformed into glucose and may delay the onset of ketosis.

The process of going into ketosis can take anywhere from a few days to months, depending on how strict you are with your diet and exercise regimen. If you practice intermittent fasting, you may be able to attain ketosis more quickly. There are several ways to continue intermittent fasting. However, the most common form implies eating for only about 7-8 hours a day and abstaining for the remaining sixteen.

However, it’s important to note that the keto diet process might be dangerous for some people (especially pregnant women, nursing mothers, people with kidney or liver diseases, and those with type1 diabetes) as it can cause side effects such as fatigue and irritability, so finding the right keto diet plan is essential.

This is where we come in! At Love This Diet, we don’t believe in the one-diet-fits-all approach. That’s why we offer our clients a variety of customizable ket diet plans to choose from. Our goal is to help you find the diet that works best for you!

Types Of Keto Diets

Before you go on a keto diet plan, you should know a few things. The first thing is that there are several different types of keto diets:

Standard Ketogenic Diet (SKD):This type of plan is used by people who want to maintain their current weight. They should follow a balanced diet that includes lots of fat (70%) and a moderate amount of protein (15-20%), along with low amounts of carbs (10-15%) per day).
Targeted Ketogenic Diet (TKD):This type of plan focuses on losing weight quickly while still getting enough nutrients from food. It involves following an SKD, especially during workouts but restricting carbs even further by only eating 5% to 10% of calories from carbs each day.
Cyclical Ketogenic Diet (CKD):A CKD is similar to TKD except that it allows for some carb refeeding during the week, where you eat more carbs than usual for 2 days, followed by fewer carbs for 5 days.
High Protein Ketogenic Diet:This is a standard ketogenic diet in the traditional sense, but with more protein. Frequently, the breakdown is only 5% carbs, with 55-60% fat and 35-40% protein.

Keto-Friendly Foods To Intake

Here are some of the most common keto-friendly foods that we would recommend eating while on a low-carb diet:

Salmon: Great source of protein, omega-3 fatty acids, and B vitamins.
Avocados: High in monounsaturated fats, which are good for heart health, and lower in saturated fat, which is linked to heart disease.
Coconut Oil: A keto-friendly fat that offers many benefits, such as increased energy levels, improved digestion, and reduced inflammation.
Cocoa Butter: Acts like a natural appetite suppressant, making it easier for people on the ketogenic diet plan to adhere to their meals.
Nuts and seeds: These foods are high in fiber and healthy fats, which help with weight loss. Nuts provide protein, while seeds contain fat-soluble vitamins such as Vitamin E, which helps with brain function and eyesight.
Full-fat dairy products (whole milk, cream cheese): These are a great source of fat and protein, which can make them a staple in your keto diet. You should aim for at least one serving of full-fat dairy per day, such as 1/2 cup of cheese or four ounces of milk.
Meat: Beef, pork, lamb, chicken, and other red meats are good protein sources. They also contain good fats that help you to feel full.
Non-starchy vegetables: You can consume large amounts of non-starchy vegetables such as spinach, kale, and collard greens on Keto because they have no carbs and no sugar alcohols like erythritol, so they will not spike blood sugar levels

Foods To Limit When Following A Keto Diet Plan

Grains:Limit your intake of grains like wheat, oats, rice, cereals, and corn.
Fruits:Citrus fruits, grapes, pineapples, and bananas contain natural sugars that can cause weight gain if eaten in excess. Try eating them in moderation, so you don’t feel deprived and gain weight.
Processed foods: Processed foods are typically full of sugar and carbs, which can make it difficult to stay on track when following a keto diet plan. If you want to avoid processed foods, try to avoid things like pieces of bread, portions of pasta, and other refined carbs.
Starchy vegetables: Starchy vegetables, including potatoes, parsnips, yams, corn, and sweet potatoes, are high in carbs, which means they will spike your blood sugar quickly.
Alcoholic beverages: Alcoholic beverages are a no-no on the keto diet, so if you’re a beer drinker or wine lover, you’ll want to stop drinking alcohol.
High-carb sauces:Mayonnaise, BBQ sauce, Ketchup, honey-mustard sauces, and different dips tend to be higher in sugar than other condiments and can sabotage your diet goals by making it hard for you to stay on track.
Sweet and sugary foods:Avoid eating sugary foods like honey, maple syrup, and stevia. This is because they are digested quickly and can cause blood sugar levels to spike.
Soft drinks and fruit juices:Limit your intake of soft drinks and fruit juices because they contain high amounts of sugar that can lead to issues such as fatigue, irritability, headaches, and constipation.

Why Do You Need To Follow A Ketogenic Diet?

You might want to follow a ketogenic diet plan for several reasons. Some of these include:

1) Low-Calorie Intake

By following a low-carbohydrate diet, you can lose weight quickly and easily! This is because your body doesn’t need as much energy from carbohydrates as it does from fats and proteins. When you cut down on carbs, your body switches to using fat for fuel―so by eating fewer carbs, you’re burning more fat!

2) Reduced Appetite

One of the most common reasons people choose to follow a ketogenic diet is to help control their appetite.

When you’re in a state of ketosis, your body switches from using glucose as its main energy source to using fat as fuel. This means that you’ll be less hungry and feel fulfilled longer than you were before ketosis!

3) Increased Energy Levels

If you’re having trouble getting up in the morning or are just feeling lethargic all day long, a ketogenic diet may be what you need to start feeling better. A ketogenic diet can help boost your energy levels by stabilizing your blood sugar and insulin levels.

Why Choose Us?

At Love This Diet, we know that finding the right keto diet plan can be a daunting task. That’s why we have spent years researching and creating the best-personalized keto diet plans available on the market today.

We’re not just another “keto diet plan” website—we want to help you find the right plan that suits your needs and lifestyle. That’s why we offer a variety of plans for our clients to choose from.

We believe in personalized nutrition and want you to know that our program is not just about counting calories but also understanding how food affects your body. This is why we first collect information from the client on their existing diet. With this information, we develop a workable keto diet plan based on their food preferences.

So, if you want to improve your lifestyle, get in touch with a healthy lifestyle consultant today. Our Keto coaches, Jim and Genice, can assist you in achieving your fitness goals. They are available for a one-on-one consultation over the phone or via email. Additionally, they’ll assist you in creating a unique prediabetes plan to help you stay fit.