When can I start eating carbs again?

If you crave carbs while on the ketogenic diet, you can switch to the Cyclical or Targeted Ketogenic diet, but this requires expert supervision. Visit a certified dietician.

Can I eat fruits when on a ketogenic diet?

You can consume keto-friendly fruits like avocados, blackberries, raspberries, and lemons. Most other fruits are a rich source of carbohydrates and best to avoid them as a ketogenic diet recommends less than 50 grams of carbs in a day.

Can I increase my protein intake?

A high intake of proteins might lead to an increase in insulin levels, depleting ketones. Hence, it is best to consume proteins in moderation. Ideally, proteins should not exceed 35% of the total calories. Consult a certified nutritionist to avoid any side effects from this diet.

30-day Ketogenic Diet Plan For Weight Loss!- Oliva Clinic

If you are looking for dietary options to lose weight quickly, the ketogenic diet is your answer. This article informs you about the pros and cons of the ketogenic diet, foods you can include while on the keto diet along with a basic 30-day ketogenic diet plan for weight loss. Learn how you can include this diet in your fitness journey for the best results.

What Is Ketogenic Diet?

The ketogenic diet or the keto diet is a low-carb, high-fat diet. It limits the intake of carbohydrates with increased protein and fat consumption. With carbs, the primary source of energy from our diet, becoming insufficient or missing, the body begins to metabolise fats to produce energy. This leads to healthy weight loss and several other benefits. Ketosis is when the body begins to rely on fats for metabolism and this state generally occurs between 2 days and one week of starting the ketogenic diet.

There are Four Versions Of The Ketogenic Diet For:

Standard Ketogenic Diet –

This diet plan suggests a combination of low carbs, high proteins, and high fats.
Cyclical Ketogenic Diet –

This diet plan suggests including high carb days at regular intervals.
Targeted Ketogenic Diet –

This diet plan suggests you consume carbs post your workout sessions.
High Protein Ketogenic Diet –

This diet plan is like the Standard Ketogenic Diet Plan but with increased proteins.

The Standard Ketogenic Diet and the High Protein Ketogenic Diet are the most popular variations, where several studies have proven their effectiveness. The others are mostly popular among professional athletes and bodybuilders.

NOTE:

You must always consult a certified nutritionist before starting any diet as they might lead to health concerns if taken up without supervision.

Ketogenic Diet For Weight Loss

The ketogenic diet, as mentioned earlier, works on the principle of ketosis. (Your body runs out of fuel if you eat less than 50 grams of carbohydrates every day) In ketosis, the body begins to use an alternative source of fuel – ketones from fat instead of sugar or glucose from carbohydrates. This leads to healthy weight loss mainly through fat while retaining your muscle mass. Increased ketones, decreased blood sugar levels, and higher insulin sensitivity could all be contributing to weight loss.

Studies have shown that ketogenic diet gives faster results in the first 3-6 months when compared to other weight-loss diets. This could be because converting fat to energy requires more calories than converting carbs to energy. A study conducted in Kuwait showed that a long-term ketogenic diet is beneficial for considerably overweight or obese people.

Now that you understand how the ketogenic diet is effective for healthy weight loss, let us look at foods you can consume while on this diet.

Tip: You can divide a 1600 Kcal diet into 135gms of fat, 75gms of protein and 20gms of carbohydrates.

List of foods to include in ketogenic diet:

Meat
Fatty Fish
Whole eggs
Butter
Cream
Cheese: Cheddar, goat, blue, mozzarella, and cottage
Nuts and Seeds: almonds, walnuts, sunflower seeds, cashews, chia seeds, pumpkin seeds, flaxseeds
Healthy Oils: olive oil, coconut oil, avocado oil
Avocados
Low-Carb Vegetables: cauliflower, green veggies, lettuce, tomatoes, peppers, onions, broccoli
Condiments and Herbs

NOTE:

Studies show that combining intermittent fasting with a ketogenic diet is an excellent way to lose weight faster. However, this requires supervision and you must consult a certified nutritionist if you plan for it.

Must Read: 20 Best Motivational Quotes For Weight Loss And Exercise

30-Day Ketogenic Diet Plan For Weight Loss

Here is a basic 30-day ketogenic diet plan that will help you kick-start the diet. You can adapt this plan to your taste and preference:

Week 1:

Day 1: Monday

Breakfast: Almond/coconut flour dosa with coconut chutney
Lunch: Prawn curry with cauliflower rice
Dinner: Lemon garlic grilled chicken

Day 2: Tuesday

Breakfast: Mushroom cheese omelette
Lunch: Almond/coconut flour roti with palak paneer
Dinner: Butter garlic/prawns/mushrooms with lettuce salad in cream cheese dressing

Day 3: Wednesday

Breakfast: Cauliflower upma with added vegetables
Lunch: Zucchini noodles with chilly chicken/mushroom
Dinner: Keto pizza with coconut flour/cauliflower wrap base

Day 4: Thursday

Breakfast: Almond/coconut flour broccoli paneer paratha with full fat yoghurt
Lunch: Butter chicken/paneer with keto Naan
Dinner: Chicken/mutton ghee roast

Day 5: Friday

Breakfast: Sausages and cheese omelette
Lunch: Coconut curry chicken/veggie with cauliflower rice
Dinner: Lemon herb butter fish

Day 6: Saturday

Breakfast: Almond/coconut flour cheese egg rolls
Lunch: Almond/coconut flour roti with roasted cauliflower/ chicken curry
Dinner: Bone broth soup and salad with feta and blue cheese dressing

Day 7: Sunday

Breakfast: Almond/coconut flour pancakes
Lunch: Meatballs in curry sauce
Dinner: Lemon coriander chicken

Must Read: How Much Weight Can You Lose In A Month Under A Strict Diet?

Week 2:

Day 1: Monday

Breakfast: Feta and veggie egg muffins
Lunch: Tandoori chicken/cauliflower and mushroom
Dinner: Avocado salmon salad

Day 2: Tuesday

Breakfast: Mixed berry smoothie
Lunch: Chicken/paneer kebabs with spinach coriander chutney
Dinner: Baked eggs with mushroom and cheese

Day 3: Wednesday

Breakfast: Avocado with almond flour toast
Lunch: Spicy cabbage rice with chicken/vegetable curry
Dinner: Lemon garlic grilled chicken

Day 4: Thursday

Breakfast: Veggie scrambled eggs
Lunch: Lemon garlic salmon in coconut milk
Dinner: Cream of mushroom soup with almond flour toast

Day 5: Friday

Breakfast: Flaxseed almond flour muffins
Lunch: Almond/coconut flour roti with baingan bharta/paneer bhurji/chicken keema
Dinner: Creamy garlic parmesan zucchini noodles

Day 6: Saturday

Breakfast: Almond/coconut flour cauliflower paratha with full fat yoghurt
Lunch: Crispy zucchini/salmon patties
Dinner: Butter garlic/prawns/mushrooms with lettuce salad with cream cheese dressing

Day 7: Sunday

Breakfast: Jalapeno popper cheese omelette
Lunch: Crispy fish sticks
Dinner: Egg curry with cauliflower rice

Must Read: How to Lose weight in One Month?

Week 3:

Day 1: Monday

Breakfast: Mushroom cheese omelette
Lunch: Prawn curry with cauliflower rice
Dinner: Keto pizza with coconut flour/cauliflower wrap base

Day 2: Tuesday

Breakfast: Veggie scrambled eggs
Lunch: Almond/coconut flour roti with palak paneer
Dinner: Lemon garlic grilled chicken

Day 3: Wednesday

Breakfast: Cauliflower poha with vegetables
Lunch: Zucchini noodles with chilly chicken/mushroom
Dinner: Fish coconut curry with spicy cauliflower rice

Day 4: Thursday

Breakfast: Mixed berry smoothie
Lunch: Butter chicken/paneer with keto naan
Dinner: Butter garlic/prawns/mushrooms with lettuce salad with cream cheese dressing

Day 5: Friday

Breakfast: Almond/coconut flour dosa with coconut chutney
Lunch: Coconut curry chicken/veggie with cauliflower rice
Dinner: Creamy avocado egg salad

Day 6: Saturday

Breakfast: Feta and veggie egg muffins
Lunch: Almond/coconut flour roti with roasted cauliflower/chicken curry
Dinner: Egg curry with cauliflower rice

Day 7: Sunday

Breakfast: Almond/coconut flour broccoli paneer paratha with full fat yoghurt
Lunch: Meat balls in curry sauce
Dinner: Cream of spinach soup with stir fried mushrooms/broccoli

Must Read: The Best Indian Diet Plan to Lose 10Kgs in One Month

Week 4:

Day 1: Monday

Breakfast: Sausages and cheese omelette
Lunch: Tandoori chicken/cauliflower and mushroom
Dinner: Lemon herb butter fish

Day 2: Tuesday

Breakfast: Almond/coconut flour cheese egg rolls
Lunch: Chicken/paneer kebabs with spinach coriander chutney
Dinner: Baked eggs with mushroom and cheese

Day 3: Wednesday

Breakfast: Almond/Coconut flour pancakes
Lunch: Spicy cabbage rice with chicken/vegetable curry
Dinner: Chicken/mutton ghee roast

Day 4: Thursday

Breakfast: Avocado with almond flour toast
Lunch: Lemon garlic salmon in coconut milk
Dinner: Egg bhurji with coconut/almond flour roti

Day 5: Friday

Breakfast: Flax seed almond flour muffins
Lunch: Almond/coconut flour roti with baingan bharta/paneer bhurji/chicken keema
Dinner: Lemon herb butter fish

Day 6: Saturday

Breakfast: Almond/coconut flour cauliflower paratha with full fat yoghurt
Lunch: Crispy zucchini/salmon patties
Dinner: Cream of mushroom soup with almond flour toast

Day 7: Sunday

Breakfast: Jalapeno popper cheese omelette
Lunch: Crispy fish sticks
Dinner: Butter garlic/prawns/mushrooms with lettuce salad with cream cheese dressing

Things To Keep In Mind While On A Ketogenic Diet

Plan your meals ahead to save time and be consistent with the diet.
Make sure to consume a range of approved ketogenic diet meals to meet the standard nutritional requirements of the body.
Avoid snacking too much as it may lead to a spike in insulin levels. If you feel deprived, choose from nuts, cheese, boiled eggs, salads, veggie sticks with nut butter or guacamole.
Limit your beverage choices to coffee and tea without sugar. In case you crave sugar, opt for natural sweeteners.
If you don’t feel full after meals, add salads. They increase your fibre intake and help reduce micronutrient deficiencies.
Increase your physical activity as it helps you get into ketosis.
Pack your meal box if you have to attend social events.

Is The Ketogenic Diet Safe?

A ketogenic diet is usually safe for most healthy people, however, certain side effects might show up as the body begins to adapt to the drop in carbohydrates. Under guided supervision, you will be able to cope with them.
Common side effects include low blood sugar, constipation, indigestion, fatty liver, and mineral and vitamin deficiencies.

There is circumstantial evidence of people suffering from keto flu whose symptoms include weakness, headache, irritability, fatigue, and bad breath. Moreover, long-term ketogenic diets are linked to an increased risk of kidney stones, higher uric acid levels in the bloodstream (a risk factor for gout), and osteoporosis. Those suffering from a pancreatic or liver condition, gallbladder issues or thyroid, should not opt for this diet.

NOTE:

Do bear in mind that the ketogenic diet is strict and you should do everything correctly. This controlled eating might also lead to social isolation and disordered eating patterns. It is best to consult a certified nutritionist before you begin the diet.

Must Read: Things You Should Avoid To Lose Weight

Conclusion

A ketogenic diet is effective for quick and healthy weight loss. The diet also promotes satiety, helps prevent binge eating, maintain blood sugar and insulin levels, and keeps triglycerides notorious for causing heart diseases in check. Eating mindfully along with regular exercise helps in building a healthy lifestyle.