Sugars and Insulin
Before to show you the free keto diet plan we thought to share, let’s analyze why you should think to adopt one.
Recent studies increasingly show that a keto diet plan can help reduce risk factors associated with diseases such as diabetes, cardiovascular diseases, Alzheimer’s, and epilepsy (to name just a few).
It is well known that carbohydrates cause high blood sugar spikes in our bodies, which then triggers the secretion of insulin.
What many people do not know is that insulin has a rebound effect on blood sugar levels.
After a blood sugar spike, insulin lowers the concentration of sugars in the blood, not back to the original level but even below it, having the so called reboud effect.
This drop in blood sugar levels leads us to consume more sugars, creating an endless cycle that strains organs and cells responsible for secreting and utilizing insulin.
A lifestyle dominated by insulin spikes can eventually lead to the development of the aforementioned diseases.
Benefits of the Ketogenic Diet
Who wouldn’t like a diet that includes eggs and bacon for breakfast?
For years, fats were demonized, blamed for causing diseases like high cholesterol and contributing to weight gain.
However, scientific advancements and new technologies have shown that it is the consumption of sugars that needs to be limited.
Beyond disease prevention, the main advantage of a keto diet plan is that it relies primarily on fats, which take longer to digest.
This results in a greater sense of satiety and less frequent eating.
Moreover, a ketogenic lifestyle often leads to increased energy levels.
Fats are the preferred fuel for our cells, and mitochondria (the organelles that serve as the cell’s power plants) are powered specifically by lipids.
This is why people following a keto diet plan often feel more energetic — their bodies become more efficient at burning fats for energy production. Additionally, it is important to highlight that the body enters a state of nutritional ketosis, in which, besides using dietary fats, it produces ketones from stored fats, aiding in weight loss.
The Keto Diet Plan
Once you decide to start a ketogenic diet, it typically takes about 4 to 8 weeks for your body to adapt.
During this adaptation process, it is essential to drink plenty of water because the change in diet leads to a loss of fluids and minerals, such as sodium.
Free keto diet plan for one day:
– Breakfast: Boiled eggs with bacon and cheese
– Snack: Smoothie with blueberries and spinach (add protein powder if desired)
– Lunch: Roasted pork loin with mustard sauce and olive oil
– Snack: Goat cheese with nuts
– Dinner: Baked fish with Brussels sprouts
As you can see, there is nothing extreme about the ketodiet plan. The suggested dishes are natural, fresh, and tasty.
What to Remove from Your Pantry
To get started, simply clean out your pantry and eliminate:
– All types of grains, including pasta, rice, potatoes, oats, corn, bread, and all types of flour.
– Processed foods, deli meats, various beverages, and sweets.
– All legumes, as they contain too many carbohydrates for a ketogenic diet.
– All types of vegetable oils, seed oils, and margarine.
– High-carb fruits, such as dried fruit, bananas, dates, grapes, mangoes, and apples.
Shopping List
What you should prioritize and buy instead:
– Water, coffee, and tea
– Various spices and herbs
– Lemon juice
– Low-carb condiments like mayonnaise, mustard, pesto
– Chicken, beef, and bone broths
– Seeds and nuts
– All kinds of meat and fish
– Green vegetables, peppers, tomatoes, eggplant, and pumpkin
– Berries and avocados
– Butter, sour cream, heavy cream, cheese, unsweetened yogurt
– Avocado oil, olive oil, coconut oil, butter, and lard
Conclusion
In our opinion, it’s time to break away from stereotypes. The world is evolving, science is advancing, and what we believed to be true in the past may no longer hold up today.
The free keto diet plan could provided by us, is a good starting point if you want to detox your body.
Multinational corporations and vested interests constantly push us to buy certain products, often without us even realizing it.
In the past, low-fat products were marketed as healthy options due to a flawed belief, a wave of thinking that has persisted until today, where every product package highlights its low-fat content.
Our suggestion is to experiment and stay informed.
You might be surprised by the number of misconceptions in the market that are presented to us every day.