KetoGENIUS is a ketogenic diet, which focuses on high protein, high fat, and low carbs.
WHAT IS A KETONE?
Glucose is what your body uses for energy, but when glucose runs out (or more appropriately runs in short supply) then it uses fats. As fats burn they produce ketones. Glucose (a type of sugar) is the body's main energy source.
*Acetone
Your body can use ketones for a different source of energy - your brain can actually run on ketones as well! (Ketones is another way of saying, let your body run off fat instead of carbs!)
So how do you get your body to run on ketones?
Fasting helps because your body burns through the glucose first, and then to the fat. That is why so many people throughout history have recommended fasting.
NOTE: Please consult your doctor before doing any diet whatsoever! Especially if you have any cardiovascular issues, diabetes, or are pregnant. Again, please read our disclaimer at the bottom of this page, or click here.
WHAT ARE THE BENEFITS OF KETO?
- Lose weight - lose the jiggle
- Lose Hunger and Cravings
- Great Energy Flow (feel like a kid again - boundless energy)
- Sleep better
- Feel mentally sharp
- Stomach and digestive system function better
- Disappearance of many minor (and perhaps) major ailments
This is a great explainer video.
WHAT YOU CAN EAT!
PROTEINS
Steak
Beef
Salmon
Shrimp
Pork
Bacon
Chicken
FATS
Oils
Butter
Creams
VEGETABLES (Above Ground)
DAIRY
NUTS AND BERRIES
BEVERAGES
Water
Tea
WHAT YOU CANNOT EAT!
SUGAR
STARCH
ALCOHOL
FRUITS
SAMPLE DIET PLAN
This is a great sample day plan we use.
Monday
- Meal 1: Eggs and bacon.
- Meal 2: Tuna salad.
- Meal 3: Salmon with lots of butter and some veggies.
Tuesday
- Meal 1: Omelet with cheese and veggies.
- Meal 2: Steak with veggies.
- Meal 3: Shrimp and veggies.
Wednesday
- Breakfast: Chicken and broccoli.
- Lunch: Seafood salad.
- Dinner: Pork chops with some cheese and veggies.
Thursday
- Breakfast: Get crazy with an avocado and veggies.
- Lunch: Steak and veggies.
- Dinner: Pork chops and veggies.
Friday
- Breakfast: Ketogenic shake.
- Lunch: Beef with veggies.
- Dinner: Eggs and bacon on avocado.
Saturday
- Breakfast: Turkey and cheese with egg.
- Lunch: Egg salad and shrimp.
- Dinner: Spinach and salmon.
Sunday
- Breakfast: Eggs, avocado and steak.
- Lunch: Guacamole with shrimp and crab.
- Dinner: Steak omelet with veggies.
BONUS: TIME RESTRICTED DIETING
There has been a lot of research regarding eating within certain time parameters. A good rule is to try to follow this: If you first meal of the day is at 8am, the last bit of food you eat should be consumed by 8pm. Then you give your body 12 hours of time to digest the food. As Medical News Today wrote:
Research has shown that time-restricted eating can work well alongside efforts to build muscle.
One study investigated time-restricted eating in young men who followed a set resistance training program for 8 weeks. The men restricted their eating window to 4 hours on the 4 non-workout days each week.
The authors concluded that participants who followed the time-restricted eating plan reduced their calorie intake without losing strength. However, time-restricted eating did not result in reductions in body weight or body fat compared to a standard diet.
Another study placed resistance-trained men into either a time-restricted eating group or a normal diet group. Those in the time-restricted eating group ate 100 percent of their calorie needs during an 8-hour window each day for 8 weeks. The time-restricted eating led to a decrease in body fat with no reduction in muscle mass.
REFERENCES:
- The ketogenic diet: one decade later.
- Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis
- Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors.
- Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials.
- Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities.
- Dietary Intervention for Overweight and Obese Adults: Comparison of Low-Carbohydrate and Low-Fat Diets. A Meta-Analysis.
- Effect of low-fat diet interventions versus other diet interventions on long-term weight change in adults: a systematic review and meta-analysis.
- Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials.
DISCLAIMER:
We are not certified dieticians or nutritionists and make no claims to the contrary.
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