Benefits of the Meal Plan
These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. These two strategies together can accelerate weight loss, helping you achieve quick results. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1000 calories per day. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. Motivation is a key factor in any weight control plan.
A ketogenic diet is a very low carbohydrate, moderate protein and high fat based nutrition plan. A ketogenic diet trains the individual’s metabolism to run off of fatty acids or ketone bodies. This is called fat adapted, when the body has adapted to run off of fatty acids/ketones at rest.
This nutrition plan has been shown to improve insulin sensitivity and reduce inflammation. This leads to reduced risk of chronic disease as well as improved muscle development and fat metabolism (1, 2).
I personally recommend a cyclic ketogenic diet for most of my clients where you go low-carb for 3 days and then have a slightly higher carbohydrate day, followed by 3 lower carb days. This cycles the body in and out of a state of ketosis and is beneficial for hormone balance while keeping inflammatory levels very low.
The biggest challenge with this nutrition plan is to get into and maintain the state of fat adaption. Here are several advanced tips to get into and maintain ketosis.
1. Stay Hydrated:
This is considered a no-brainer, but is not easy to follow. We often get so busy in our day-day lives that we forget to hydrate effectively. I recommend super hydrating your system by drinking 32 oz of water within the first hour of waking and another 32-48 oz of water before noon.
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I have most of my clients eat light in the morning doing smoothies or keto coffee or tea. So hydration around these dishes should be well tolerated by the digestive system.
2. Practice Intermittent Fasting:
This is one of the best ways to get into and maintain ketosis because you are reducing calories and not consuming protein or carbs. It is a good idea to go low-carb for at least a few days before starting this in order to avoid a hypoglycemic episode. You can read all about intermittent fasting strategies here
I recommend breaking your day into a building phase and a cleansing phase.
Building Phase: Time between your first meal and your last meal
Cleansing Phase: Time between your last meal and your first meal
I personally coach people to begin with 12-16 hour cleansing phases and 8-12 hour building phases. Over time, as your body adapts you may be able to move into a 4-6 hour building window with 18-20 hour cleansing phases each day. If you are able to do this effectively than it is easier to maintain ketosis.
During the fast, I recommend hydrating and consuming herbal teas and organic coffee with MCT oil, coconut oil and/or grass-fed butter. The good small and medium chain fats in these help to boost up ketone production and stabilize blood sugar more effectively than water fasting alone.
Most people feel very good while they are fasting like this. For women, particularly those who struggle with