Altrnat Shop Blog

The ketogenic diet plan is important for products that are free of “good” fats and carbohydrates, with wheat, sugar, fruit, and starchy foods (like potatoes) often making up the majority of your meals and snacks if they are not available.

This diet plan focuses on eating more fat and protein – 75% – 80% to be exact!

The idea here is that when you eat mostly fat and low or no carbs, your body enters a state of “ketosis” where its metabolism changes and burns fat as energy, so you save less fat.

This is what we need; less fat! Right? Well… yes, to some extent. Ketosis can affect your athletic performance, and you should prepare for it in advance.

Please let me explain.

When we limit carbohydrates and sugar, we limit the muscles’ ability to take up glucose. We all know that sugar is the fuel our body prefers to use during high-intensity exercise (anything longer than 10 seconds).

Our bodies have a hard time functioning without the quick energy that comes from sugar and starch. Lifting weights for more than 5 repetitions, activities that frequently require rapid glucose such as long sprints or swimming, high-intensity sports with minimal rest such as football or basketball, and long-term use.

So what do you do when you’re in ketosis? Don’t worry, here are 3 tips to help you improve your fitness while following a ketogenic diet plan.

1) Efforts to enable the body to burn fat. Harmony is important!

2) Pay attention to the food you eat and make sure you eat enough. The ketogenic diet plan has appetite suppressant properties, so you won’t “feel” hungry when your body needs nutrients. Think all foods and rainbows. The more you eat, including foods of different colors, the more you will meet your body’s daily vitamin and mineral needs. Remember, each color in food indicates a different diet.

3) Choose fatty foods like grass-fed meats, fish, avocados, coconut oil and fruits. The fiber added to avocado and coconut will help reduce constipation, which is a very dangerous side effect of the keto diet. Plus, if you’re feeling a little hungry and need something to soothe you, a spoonful of coconut oil will do the trick! If this seems a bit much, try adding it to a smoothie, keto bread, or keto protein bars.

Finally, listen to your body. Building new habits in any way, shape, or form affects your body. Patience and knowledge are very important. You won’t get the best results if you rush the diet and lose weight in the first week. Doing your research by listening to your body’s reactions will lead you to the best results.

Take your time and remember that you are not competing with anyone. Whether you want to lose weight, manage diabetes, or just feel good about yourself, it’s all about health and wellness, and all meal planning and lifestyle changes should be viewed through that lens.

Have you been on a keto meal plan or living a low-carb lifestyle for a while, and have found it easier than you had thought it would be? The keto flu has long been gone, and all those fats you can eat are so tasty! Hitting 75% or higher fat intake is not that difficult. At some point, it is probably a good idea to take a look at the quality of macronutrients you are taking in. Just like carbohydrates, not all fats and protein are created equal. It is therefore good to know in detail the best food to eat on a keto meal plan.

1: Eggs in the Keto Meal Plan
From a keto meal perspective, we can say that eggs have the best macronutrient ratio. So more than 60% of calories come from fat, about 35% from proteins, and about 2% from carbohydrates. But this example is just icing on the cake compared to the many health benefits of eating eggs. In addition to providing essential nutrition, eggs also contain many medicinal properties that have been shown to have therapeutic benefits.

2: Coconut in the Ketogenic Diet Plan
More than 95% of coconut oil is fat. The scraped coconut is about 34% fat and coconut milk around 24% fat. Approximately 92% of this fat is saturated fat. And, as we know, saturated fats are synonymous with atherosclerosis, ischaemic heart disease, and cerebrovascular disease. This is where the misconceptions have arisen from.

However, the saturated fats in coconut oil differ from the saturated fats in animals. This is because more than half of the fat in coconut consists of medium-chain triglycerides (MCT). Unlike long-chain fatty acids, these fatty acids are well absorbed by the small intestine and do not undergo degradation processes. In this way, they can be used directly to produce energy in the body. Therefore, they can be used in sports drinks, intravenous fluids, and baby foods.

3: Avocado in Keto Diet Plan
We can say that avocado is the only fruit recommended for people who lead a carbohydrate-free and ketone-free lifestyle. It is so because, unlike a typical fruit, avocados contain very low sugar content with only around 0.4 g per fruit. What’s more, the total carbohydrate of one avocado is around 9%, of which most is fiber. Fats take up about 15%. The rest is mostly water.

One of many avocado’s qualities is that it is a farm-to-market food, which means it does not require any processing or preservatives to taste good. Moreover, its nutritional value makes it a “super fruit”, especially when it comes to heart diseases.

4: Olive Oil in the Keto Meal Plan
The main products of olive oil that we can find in the market are “virgin olive oil” and “extra virgin olive oil”. The chemical composition of both is similar. If you want more olive oil, you probably don’t want to buy a product called “olive oil.” This product contains a very small amount (5-10%) of olive oil in addition to the original olive oil. Therefore, its micronutrient content is lower than olive oil. But the content is still higher than in seeds.

So, what are the health benefits of eating foods containing olive oil? Research shows that triglycerides decrease and HDL (“good”) cholesterol increases when a carbohydrate-rich diet is changed. It also lowers LDL (“bad”) cholesterol and improves glucose metabolism in diabetics.

The list of other health benefits is not short at all. Some of these effects are related to the high content of monounsaturated fatty acids (MUFA), but others are due to the micronutrient richness of the extra virgin oil. A healthy diet in general is beneficial in improving the blood lipid profile and supporting antioxidant and immune defenses.

If olive oil were a food in itself, it would be the best food in the ketogenic diet plan!

5: Fish on the Ketogenic Diet Plan
Fish and fish oil are the best options when it comes to polyunsaturated fatty acids and trying to achieve a healthy omega-6/omega-3 ratio. Omega-3 PUFAs obtained from fish oil have more biological potency than those obtained from plants. Marine omega-3 fatty acids consist of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are not found in plant-derived omega-3 fatty acids such as flaxseed oil. Fish is not only fat but also the best source of protein and selenium.

Many studies have shown that omega-3 fatty acids have anti-inflammatory properties. This makes them useful in treating inflammatory and autoimmune diseases. When people eat fish or fish oil, EPA and DHA partially replace omega-6 fatty acids. Unfortunately, this doesn’t mean that people can offset the high amounts of omega-6 fatty acids in a Western-style diet by adding a fish or two to their lunch. But doing so will help you stay healthy.

Now that you know the best foods to eat on the keto diet, what’s in your keto diet for tomorrow? For breakfast, I recommend an omelette with eggs and avocado in coconut oil, and for lunch, I recommend grilled wild salmon fillet marinated in extra virgin olive oil. Add some rosemary and greens. Enjoy your meal!

Learn the science behind ketosis and how the keto diet plan works!

One of the latest trends gaining popularity among health enthusiasts is the ketogenic diet plan. Even celebrities like Kourtney Kardashian and Halle Berry, Vanessa Hudgens, Megan Fox, and Adriana Lima are fans of this product. They rave about this high-fat diet plan that seems too good to be true.

So what are ketones?

“Keto” (short for Ketogenic) is a low-carb diet that puts the body in a state of ketosis. Ketosis burns fat instead of carbohydrates for energy. Protein is also included in the diet plan as long as you don’t go crazy. Since our body mostly uses carbohydrates as its primary source of energy, ketosis helps you lose weight and improve your eating habits by changing your metabolic state to burn fat more efficiently.

When people think of fatty foods they usually think of fatty foods and they are bad for you. The ketogenic diet plan does not mean that you can eat fast food three meals a day, it means that you should include healthy foods in your diet.

Foods like avocados, eggs, nuts, cheese, nuts and lean meats are the best foods to include in your meals without feeling guilty about eating too much fat. Since fats contain more calories than other food groups, it is not easy to follow a low-fat diet, even if the ketogenic diet plan requires you to consume more fat.

What’s the best part about this diet plan? You can eat some foods that you previously thought were bad for you (butter, whole milk, and chocolate (like dark chocolate!)) and you can still eat them while you’re pregnant. I will still be able to lose weight. It’s just the process of training your body’s metabolism to use fuel for energy.

If you’re looking for something sweet and satisfying, my Three-Ingredient Chocolate Coconut Balls are easy to make, rich in flavor, and healthier than store-bought.

IMG1

They taste so good you won’t believe how good they are for you – that’s what I love most about Coconut Bliss Balls. My second favorite? They’re not baked with chocolate coconut, so making this dessert requires minimal effort.

These coconut balls are gluten-free desserts with a rich chocolate coating. They are easy snacks that can be used as great gifts or desserts for friends. I’m a big fan of coconut and having some in the freezer really helps control chocolate cravings.

If you want to enhance your dessert, coconut is a great ingredient to add to your recipes. Not only is it sweet, but it is one of the healthy fats that helps keep teeth and bones healthy and also keeps you from getting dehydrated.

IMG2

Ingredients
Shredded coconut: I use unsweetened desiccated coconut for the chocolate coconut balls because it is easy to process. You can buy them at the store or make your own from fresh coconut if you’re brave enough.
Condensed Milk: Canned sweetened condensed milk works great. If you’re vegan or don’t want to use condensed milk, you can use almond milk and sugar, evaporated milk, coconut milk, or coconut condensed milk to help hold the ball together.
Dark Chocolate: The best dark chocolate is usually 65-80% cocoa solids, but you can choose how dark you want it to be based on your taste. Use chips or semisweet chocolate chips; Both work. If you don’t like dark chocolate, you can use milk chocolate.

IMG3

How to Make Chocolate Coconut Balls
If you’re making your own homemade shredded coconut for this delicious treat, you’ll want to start here. You can follow my easy guide to making your own desiccated coconut here, covering everything from how to open the coconut, peel it, and then dry it to turn the fresh flesh into delicious flakes.

Form into balls and shape
In a large bowl, mix condensed milk with coconut particles. I like to mix it directly with my hands, but you can use a spoon or a small cookie cutter. Then, use about 1-2 tablespoons of the mixture to form a ball. You can make these as big or small as you want. However, I recommend sizing them around 2-3 bites (about 1 inch ball).

IMG4

Place the mixture on a baking tray and put it in the fridge to cool – I recommend 15-30 minutes or longer. If you are in a hurry, freeze it for 5-10 minutes.

Cover with chocolate
While the coconut mixture is cooling, melt the chocolate in a small bowl. You can heat it in the microwave for 20-30 seconds until it melts (half way to avoid burning the chocolate) or use the double boiler or double boiler method.

Place the frozen balls into the chocolate. You can use a spoon, fork, or wooden skewer (so they look like little lollipops) to help you drop them. Make sure the coconut is completely covered with chocolate.

IMG5

Then put the items on the rack to dry. Place a piece of parchment paper underneath to catch any excess chocolate.

You can leave it as is or sprinkle some sea salt on it; This will enhance the taste of the chocolate.

Finally, put it in the refrigerator and cool it again until the chocolate is frozen.

IMG6

Storage
You can store coconut chocolate balls at room temperature while the chocolate is freezing. Just stay warm or the chocolate will start to melt! They can be stored this way for up to five days.

In the refrigerator: Once the coconut balls are frozen, transfer them to an airtight container. Store them in the refrigerator. They can last up to two weeks, but I’ll be lucky if they last a few days at my house!

In the freezer: It’s easy to make this dessert ahead of time and freeze it. Once the coconut balls have hardened, transfer them to a plastic bag or container and freeze. They can be stored for up to three months. So if you make a lot of it and want your snacks to last longer, this is a good option. You may need to let it thaw before enjoying.

Have you been on the ketogenic diet plan or living a low-carb lifestyle for a while and are finding it easier than you thought? Keto fever is long gone and all the fat you can eat is delicious! Achieving a body fat of 75% or higher is not difficult. Sometimes it’s a good idea to check the quality of the macronutrients you eat. That’s why it’s helpful to learn more about the best foods to eat on a keto diet plan.

1: Eggs in the Keto Meal Plan
From a keto meal perspective, we can say that eggs have the best macronutrient ratio. So more than 60% of calories come from fat, about 35% from proteins, and about 2% from carbohydrates. But this example is just icing on the cake compared to the many health benefits of eating eggs. In addition to providing essential nutrition, eggs also contain many medicinal properties that have been shown to have therapeutic benefits.

2: Coconut in the Ketogenic Diet Plan
More than 95% of coconut oil is fat. Approximately 34% of scraped coconut is fat and coconut milk is approximately 24% fat. Approximately 92% of this fat is saturated fat. And as we all know, saturated fatty acids are associated with atherosclerosis, ischemic heart disease and cerebrovascular diseases. This is where negative thoughts arise.

However, the saturated fat in coconut oil is not the same as that found in animals. This is because more than half of the fat in coconut consists of medium-chain triglycerides (MCT). Unlike long-chain fatty acids, these fatty acids are well absorbed by the small intestine and do not undergo degradation processes. In this way, they can be used directly to produce energy in the body. Therefore, they can be used in sports drinks, intravenous fluids, and baby foods.

3: Avocado in the Keto Diet Plan
We can say that avocado is the only fruit recommended for those who adopt a carbohydrate-free and ketone-free lifestyle. Therefore, unlike other fruits, avocados contain very little sugar; There is only 0.4 grams of sugar per fruit. Moreover, the total carbohydrate content of avocado is about 9%, the majority of which is fiber. Fat content is up to 15%. Most of the rest is water.

One of the many advantages of avocado is that it is farm food, meaning it does not require labor or cooking to taste good. Moreover, its nutritional value makes it a “super fruit”, especially when it comes to heart diseases.

4: Olive Oil in the Keto Meal Plan
The main products of olive oil that we can find in the market are “virgin olive oil” and “extra virgin olive oil”. The chemical composition of both is similar. If you want more olive oil, you probably don’t want to buy a product called “olive oil.” This product contains a very small amount (5-10%) of olive oil in addition to the original olive oil. Therefore, its micronutrient content is lower than olive oil. But the content is still higher than in seeds.

So, what are the health benefits of eating foods containing olive oil? Studies have shown that triglycerides decrease and HDL (“good”) cholesterol increases when a carbohydrate-rich diet is changed. It also lowers LDL (“bad”) cholesterol and improves glucose metabolism in diabetics.

The list of other health benefits is not short at all. Some of these effects are related to the high content of monounsaturated fatty acids (MUFA), but others are due to the micronutrient richness of the extra virgin oil. A healthy diet in general is beneficial in improving the blood lipid profile and supporting antioxidant and immune defenses.

If olive oil were a food in itself, it would be the best food in the ketogenic diet plan!

5: Fish on the Ketogenic Diet Plan
Fish and fish oil are the best options when it comes to polyunsaturated fatty acids and trying to achieve a healthy omega-6/omega-3 ratio. Omega-3 PUFAs obtained from fish oils have more biological potency than those obtained from plants. Marine omega-3 fatty acids consist of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are not found in plant-derived omega-3 fatty acids such as flaxseed oil. Fish is not only fat but also the best source of protein and selenium.

Many studies have shown that omega-3 fatty acids have anti-inflammatory properties. This makes them useful in treating inflammatory and autoimmune diseases. When people eat fish or fish oil, EPA and DHA partially replace omega-6 fatty acids. Unfortunately, this doesn’t mean that people can offset the high amounts of omega-6 fatty acids in a Western-style diet by adding a fish or two to their lunch. But doing so will help you stay healthy.

Now you know the best foods to eat on the keto diet. What’s in the keto diet for tomorrow? I recommend an omelette with eggs and avocado in coconut oil for breakfast, and grilled wild salmon fillet marinated in extra virgin olive oil for lunch. Add some rosemary and greens. Enjoy your meal!

Thousands of people have lost weight on the popular Keto meal plan from celebrities to every day folks, myself included. It’s so popular because it’s so versatile, there’s literally thousands of recipes you can make, you get to eat amazing things heavy cream and bacon, it’s easy and most importantly you drop weight fast and you don’t get hungry. With that being said, it’s not for everyone and it’s important to know what foods you’ll be eating before you start and how to incorporate more fats into your meal. Remember that Ketogenic meal plans aren’t as high in protein as Paleo, they focus on fat. Always check with your doctor first to make sure that the keto meal plan is right for you. If you want to try keto, here is a 7-day sample meal plan with keto foods.

Ketogenic Diet Basics
Diet should be high in fat, high in protein and low in carbohydrates. It usually constitutes 75%, 20% and 5% of daily calories.

As always, carbohydrates in foods are converted into sugar and transported to the body and are especially important for supporting the brain. However, if the food is too low in carbohydrates, the liver converts fats into fatty acids and ketone bodies. Ketone bodies enter the brain and convert glucose into energy.

Ketosis is a condition characterized by increased levels of ketones in the blood. Simply put, ketosis is when your body stops using glucose for energy and uses fat to break down ketones.

Plan your menu and snacks at least a week in advance so that you do not choose foods high in carbohydrates.

What not to eat (or drink) while on keto

Foods and drinks to avoid when on keto include lots of fruits (although some are keto friendly), grapes, dried fruits (high in sugar), whole fruit cereals, cold cuts. . , chicken pieces, milk, ice cream, some wine and desserts. (keto friendly desserts are fine).

A 7-Day Sample Menu for the Keto Meal Plan
Day 1
Breakfast: Scrambled eggs in grass fed butter on a bed of lettuce topped with avocado

Snack: Sunflower seeds

Lunch: Spinach salad with grilled salmon

Snack: Celery and pepper strips dipped in guacamole

Dinner: Pork chop (or choice of lean meat) with cauliflower mash with grass fed butter and red cabbage slaw (no sugar).

Day 2
Breakfast: Bulletproof coffee (made with butter and coconut oil), hard-boiled eggs

Mind you- you don’t have to purchase Bulletproof coffee you can make your own. Here’s the recipe. This coffee keeps me super charged for hours! I literally have to remind myself to eat though!

Snack: Macadamia nuts (handful)

Lunch: Tuna salad stuffed in tomatoes (whole fat mayo)

Snack: Roast beef and sliced cheese roll-ups (whole fat cheese)

Dinner: Meatballs on zucchini noodles, topped with cream sauce

Day 3
Breakfast: Cheese and veggie omelet topped with salsa

Snack: Plain, full-fat Greek yogurt topped with crushed pecans

Lunch: Sashimi – raw fish (no rice) with miso soup

Snack: Smoothie made with almond milk, greens, almond butter, and protein powder

Dinner: Roasted chicken with asparagus and sautéed mushrooms

Day 4
Breakfast: Smoothie made with almond milk, greens, almond butter, and protein powder

Snack: Two hard-boiled eggs

Lunch: Broiled chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese

Snack: Sliced cheese and bell pepper slices

Dinner: Grilled shrimp topped with a lemon butter sauce with a side of asparagus

Day 5
Breakfast: Fried eggs with bacon and a side of greens

Snack: A handful of walnuts with a quarter cup of berries

Lunch: Grass-fed burger in a lettuce “bun” topped with avocado and a side salad

Snack: Celery sticks dipped in almond butter

Dinner: Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce

Day 6
Breakfast: Baked eggs in avocado cups

Snack: Kale chips

Lunch: Poached salmon avocado rolls wrapped in seaweed (rice-free)

Snack: Meat-based bar (turkey or pork)

Dinner: Grilled beef kabobs with peppers and sautéed broccolini

Day 7
Breakfast: Eggs scrambled with veggies, topped with salsa

Snack: Dried seaweed strips and cheese

Lunch: Sardine salad made with mayo in half an avocado

Snack: Turkey jerky (look for no added sugars)

Dinner: Broiled trout with butter, sautéed bok choy

The ketogenic diet is a healthy and effective diet, but it is not easy. In the beginning, you need to adapt your entire body to enter ketosis. If you get lost you will have to start the whole process over again.

The most successful ketogenic freaks are masters of their craft, with tools full of tips, tricks, and trade secrets that only professionals know. You have two options: You can spend years learning these secrets, or read our list of the best keto diet tips written by experts.

1. Choose Eggs and Bacon Instead of Cereal
   As you know, breakfast is the most important meal of the day because it makes you feel good and works well throughout the day.
   But most of us tend to eat sugary, high-calorie foods like cereal for breakfast, which is a bad start to the day in ketosis. Cheap cereals, in particular, often contain unhealthy sugars.
   Try eggs and bacon for breakfast next time.
   This food is high in protein and low in carbohydrates, which are essential for your keto diet. You can try different eggs to make them more delicious or interesting.
   To keep your bacon healthy, don’t forget to use coconut oil when frying.
2. Plan Your Week
   To ensure you follow the ketogenic diet all week, be sure to plan your meals throughout the week. This way you know exactly which ingredients will and won’t be willing to do the trick.
   There are tons of great keto meals out there, so try to plan a week in advance!
3. Prepare Your Own Lunch
   I recommend everyone who is new to the ketogenic diet to get into the habit of preparing their own lunch on the way to school or work. It not only protects your health, but also saves you money.
   You can also create meal plans to plan meals to prepare throughout the week. And decide to prepare and freeze the items in advance. In this way, you can easily get through your busy days!
4. Try This Quick Recipe
   If you’re starting to get sweet, here’s a quick keto recipe!
   Instead of running to the nearest store for sugar, grab some almond butter, coconut oil and cocoa powder. These ingredients create a very healthy recipe that tastes like candy but is still low in calories.
   For this, pour all the ingredients into a bowl and mix until it reaches the consistency. Leave it in the refrigerator for half an hour or freeze it before leaving. Chapter
   Now! You will get fast food, one of the easiest keto meals that is also good for your health.
5. Skip Acidic Foods and Drinks
   Say goodbye to acidic foods and drinks like alcohol, soda, low-fat milk, and sweetened tea or coffee (don’t worry, black coffee is keto).
   These foods and drinks can negatively affect your health and the important alkaline balance in your diet. This doesn’t mean you have to give them up forever, you just have to skip them now when eating ketogenic.
   PIB. Try something like a protein shake, juice, almond milk, or green tea!