Nowadays, we usually hear the word “Cyclical Ketogenic Diet”. This is the safest method to burn out extra fat from your body, which acts as a energy fuel for your body instead of carbohydrates. Basically, ketogenic diet is the high-fat, sufficient-protein and low-carbohydrate diet, which naturally helps to burn excessive fat from your body. This diet plan was used as a medicine for the children, who suffered from the refractory epilepsy. Ketogenic diet helps to convert carbohydrate intake into the glucose, which will be transported all around the body and specially increases the performance of different brain functions.
Recently, ketogenic diet has become the first choice of every person who is fitness enthusiast or body builder. The classic format of ketogenic diet is to switch to the diet that contains the 4:1 ratio by weight of fat to combined protein and carbohydrate. You have to follow the strict diet from Monday to Saturday as per the above mentioned ratio and on Sunday, you can eat whatever you want. Here we give you a list of foods that you can include in your meal, if you are thinking to follow the cyclical ketogenic diet plan.
Butter and oil: These are the good source of saturated fatty acid. You can include different types of butter like organic butter, whipped butter, spreadable butter, etc. to gain sufficient amount of fat. You can also include different oils like sunflower oil, soybean oil and olive oil. Butter and oil also have vitamins and minerals that help to boost up your stamina and supply the sufficient amount of vitamins and minerals.
Cheese: During the period of ketogenic diet, you can include some of the cheese varieties that are low in carbohydrates and provide ample amounts of fatty acid for ketosis. For example, Gruyere cheese has only 1gm of carb (carbohydrates) in three slices that can be best food to include in your meal during the ketogenic diet. Even you can try some of the other cheeses like Fontina, Muenster, Cheddar, etc.
Fruits: For the period of Ketogenic diet, it is advised to switch from the high-carb fruits to low-carb fruits. You can add low-carb fruits such as strawberries, other berries, cantaloupe, oranges and peaches. You can also add delicious avocado in your dishes during the ketogenic diet, which is rich in fiber and antioxidants. Moreover, you can consume the low-carbohydrate alternative of pasta – Spaghetti squash.
Vegetables: Basically you have to switch to nutrient-rich vegetables like broccoli, celery, bell peppers, brussels sprouts, lettuce, cucumbers, spinach, cabbage and artichokes. They will help you to meet the nutritional aspects of your body during the ketogenic diet.
Fish: Fish is one of the suggested foods for the ketogenic diet to get sufficient amount of calories, proteins and minerals. Some of the fish contains high amount of oil such as salmon, trout, mackerel, herring sardines, pilchards, etc. You can make you lunch or dinner with these oily fish to acquire sufficient amount of fatty acids, proteins and minerals.
Fatty meat: Not only fish but you can also add fatty meat during the ketogenic diet. They are rich in fatty acids as well as have essential amino acids, zinc, vitamin B12, selenium, phosphorus, niacin, vitamin B6, choline, riboflavin and iron to fulfill your body needs. You can include beef and pork ribs, belly and shoulder meat of cows, pigs and dark meat of turkeys and chickens during the ketogenic diet.
Egg: Egg can become the healthiest and nutritive breakfast during the ketogenic diet as it has high amount of protein, fat and low carb. Besides, it also has amino acids, retinol (vitamin A), riboflavin (vitamin B2), folic acid (vitamin B9), vitamin B6, vitamin B12, choline, iron, calcium, phosphorus and potassium. You can make an omelet with heavy cream and sprinkled cheese as suitable dish for you during the ketogenic diet.
Snacks and beverages: Physicians advise to avoid high carb snacks and beverages to stay in tune with your ketogenic diet plan. But, if you want to eat snacks, then eat nuts or gelatin with the whipped cream in moderation. You can also take beverages with the artificial sweeteners once in a week. You can include water, tea, coffee and diet soda kind of non-sugary beverages in ketogenic diet plan.
Other foods: You can also add white rice, onion, mushrooms, fat free milk, cherry tomatoes, etc. to make your dish tastier, though you are on ketogenic diet.
List of foods you must avoid during the ketogenic diet:
- Do not eat carbohydrate-rich fruits and vegetables like potatoes, carrots, peas, grapes, apricots, bananas, olives, etc. for smooth running ketosis.
- Avoid sugary beverages and snacks.
- Processed foods and canned foods contains highest amount of carbohydrates. So you should stay away from it, otherwise it will stop ketosis process in your body.
- Do not drink milk daily, and take it in moderation.
- Avoid bakery products like breads, pastries, cake, etc.
Note: During the early period of ketogenic diet, you may feel low energy in your body and you may also feel exhausted. If it becomes necessary, you should take supplements of vitamins and minerals in the form of tablets. Please consult your physician before you start your ketogenic diet.
As you are restricted to eat only some of the foods during the ketosis period, here we give you some of the suggested diet plan for whole week that you can follow for best results during the ketogenic diet. You can follow any one of the diet plan of 5 days or 6 days of week.
Suggested daily diet plan for ketogenic diet follower for 5 days and 2 days off:
Meal 1: You can consume 4 whole egg or 6 to 10 egg whites with 1-2 beef slices and Mozzarella cheese. You can make perfect breakfast and lunch with above mentioned food items and if needed you can add some of the low-carb vegetables in your dish for taste.
Meal 2: Make a dish with small or medium can of tuna in any vegetable oil with ¼ avocado or 2-3 scoops Whey Protein + 1 Tbsp Flax Oil. Mix it in the 10 Oz water and consume it.
Meal 3: You can also plan one day dish during the ketogenic diet with the chicken breast dish or low-carb vegetables and salad of one fourth of avocado.
Meal 4: Make lunch with one handful nuts or meat of ham or turkey in 3-4 Oz proportion.
Meal 5: You can also make dish with 8 Oz Steak and veggies with salad and ¼ avocados for a day to stick with the ketogenic diet plan.
You can drink tea, brewed coffee and water as supplement with above mentioned meals as per your requirements. Use artificial sweeteners to avoid the carbohydrate intake. Plus, keep in mind that you have to avoid intake of fruit or sugar sources outside the weekend.
Suggested daily diet plan for ketogenic diet follower for 6 days and 1 day off:
Meal 1: Make breakfast with 4 eggs or 6-10 egg white and make omelet with mushrooms, onions, cheese and you can eat this omelet with the tea or brewed coffee.
Meal 2: Consume handful of raw nuts and cheese, or you can eat salad of low-carb veggie or ham, cheese & egg.
Meal 3: You can prepare ketogenic diet dish with the chicken caesar, cobb, or spinach and bacon salad for a day, to gain complete energy and stay in the path of ketosis.
Meal 4: Prepare a dish with 4 eggs and 4 strips of bacon/ham/Canadian bacon/sausage and add vegetative oil and cheese or butter to make perfect ketogenic dish.
Meal 5: You can also try out 6-8 Oz grilled Salmon with steamed or baked low-carb veggies and avocado for one day.
Meal 6: Consume nonfat yogurt, one scoop of whey protein and mix flax oil 1 Tbsp with pudding for healthiest ketogenic diet plan.
You can also make your own ketogenic diet plan for whole week as per your body’s requirements of nutrients.