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Ketogenic Meal Plan

Ketogenic Meal Plan

Ketones many people believe to be an artificial substance that help you lose weight. I blame all the advertisements for raspberry ketones in fitness magazines. There is a completely different use for ketones within the body as the essence behind consuming ketones is fundamentally flawed in biology. The process of ketosis is forcing the body to burn lipids instead of the traditional carbohydrate. The standard way the body works is to convert glucose which then get’s transported around the body and used in respiration or stored as glycogen. If there is very little carbohydrate in the body then ketosis kicks in and in the liver fat’s are converted to ketones which are used as energy via ketosis.


Commonly ketosis and diets associated with it are given to people to help prevent epileptic seizures. Most fats consumed in the typical western diet are considered long chain triglycerides, however studies have shown that the best fats to induce ketosis are the medium-chain triglycerides. This sparks the common phrase MCT diet that contains lots of coconut oils, which contain medium and short chain fats. This means less than half of the long chain triglycerides are needed while using MCT fats this means diets are far more free and easy and less constructive.

Quick Facts about a Ketogenic Diet

  • You will have to consume between 20 and 50 grams of carbohydrate a day depending on your bodyweight
  • 75% of your calories consumed will have to be from fat
  • 15-20% is from protein
  • 5-10% is from carbohydrate

Why is the fat content so high? Why can’t you consume protein instead? Protein eaten in excess actually has a slight proportion converted into carbohydrate in the body. This obviously causes a limitation on the level of ketosis and is detrimental to what you’re trying to achieve.


Why go on a ketogenic diet? If you’re looking to lose weight in a natural way then this may be for you. Due to laws of thermodynamics you will still have to be in a calorie deficit in order to lose weight. Fat has been given a pretty bad reputation in the press with saturated fat being deemed as the devil. The fact of the matter is when consumed on it’s own fat is in actual fact very healthy. Much of the reason it’s been given such bad press is that it’s often consumed with refined sugars and is in the form of tans fats.

Ketogenic Diet Plan


  • Whole Egg’s
  • Smoked Mackerel
  • Peanuts
  • Cheese
  • Avocado


  • Organic Beef
  • Pork
  • Chicken thighs and legs
  • Cheese
  • Lettuce
  • Tomato
  • Asparagus
  • Broccoli


  • Steak
  • Peanut butter
  • Whole Milk
  • Cream

A combination of any  of the above ingredients which i’m sure you are aware of are full of fat with protein and little carbs. You’re going to need to have some form of calorie counter as it’s very easy to go over on the amount of carbohydrate you need.

Dangers of a Ketogenic Diet

As with any new diet you’re going to partake in you should always get a professional opinion before you commence. Special attention needs to be paid if you have any kidney or heart problems. Some small studies have shown increased ketone levels to increase the amount of adrenaline and cortisol. Both of these hormones can cause thyroid issue, irregular hearth issues and elevated blood pressure. If you experience any of these side effects then simply re introduce carbohydrate into your diet to counter act the effects.

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