A ketogenic diet plan is one that helps a person achieve a metabolic state called ketosis. With Ketosis the body operates out of a normal metabolic process, where the body attempts to burn fragments of fat (ketones) at the cellular level for fuel instead of glucose. It has been known to help improve disease conditions such as cancer, autism, epilepsy, and others.

Also, ketosis can help benefit an individual during times of survival when food is not available. The key to understanding a ketogenic diet plan is that you are exchanging the carbohydrates with a higher amount of fat and moderate protein intake.

Understanding the basics helps you derive the most benefits. There is a ratio of carbohydrates, fats, and protein that a person would need to adhere to in order fire off the body’s metabolism. A common keto diet ratio would be 5% carbohydrates, 75% fats, and 20% protein.


These ratios ensure that most people go into ketosis and stay there, which is the main objective of the ketogenic diet.This can be adjusted based on a person gender, height, and how much they exercise during the day. It is important to understand how the macronutrient (fat, carbohydrates, and protein) percentages can be affected by your daily caloric intake.

A person might ask “Why so high in fat and a lower amount for protein?” The reasoning behind this is that fat does not have an effect on blood sugar and insulin levels. But, protein does have an affect on insulin and blood sugar, if a person were to consume large quantities.

If you consume too much protein the excess can be converted to glucose and cause a rise in the release of insulin. This would be counterproductive on the body’s ability to release and burn ketones (through ketosis).

Fats have no effect on blood sugar and insulin levels. But, protein does affect both blood sugar and insulin, if large quantities are consumed. If you overeat protein, a substantial amount of excess protein will be converted to glucose (sugar) in the body, and that extra glucose hanging around will increase insulin, and put the brakes on the body’s ability to release and burn fatty acids (go into ketosis).

sample keto diet_02

Sample keto diet plan


– 4 whole eggs, 2 tablespoons of pesto, 1 diced tomato

Morning snack

– 1.5 oz. sharp cheddar cheese


– 4 cups spinach, 1/2 cup sliced mushrooms, 1/4 cup diced red onion, 6 oz. salmon, 1 tablespoon extra virgin olive oil

Afternoon snack

– 1 scoop whey protein, 1 tablespoon of coconut oil


– 1 scoop whey protein or 15 grams of BCAA’s


– 6 oz. flank steak, 3 cups of broccoli, 1 tablespoon toasted sesame seed oil

Please check with your physician if you have any concerns about starting a ketogenic diet plan especially if you have pre-existing health conditions, as it relates to kidney or heart problems. Some temporary side effects can be dehydration, fatigue, headaches, sugar cravings, and muscle cramps while on this diet.

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