Keto Diet Cheat Day: The Ultimate Guide in 2019

I think you already know this, but let me say it:

Losing weight seems next to impossible.

With temptations everywhere, shredding stubborn fats and achieving your fitness goal seems to be out of your hands.

The good news:

The word “seems”.

Losing weight is never impossible, it is only difficult to achieve.

Here’s a solution for you:

A KETO DIET.

“What’s that?”

“Can it work for me?”

“Can I really lose weight with keto?

“Is it…..”

Hold your horses!

All of your questions will be answered with this comprehensive guide that I prepared just for you.

So, let’s do this bit by bit and get started!

In this article, you will learn more about the keto diet.

What is keto diet and Its amazing health benefits

The Different Types of Keto Diet

Ketogenic Diet VS. Low-Carb Diet

Keto Diet Planning: Macronutrients Breakdown

Carb, Protein and Fat Intake

Keto Diet Food List: The Foods You Can Eat Anytime

Keto Diet Food List: The Foods to Eat Occasionally

Keto Diet Food List: The Foods to Avoid Completely

Sample Keto Diet Meal Plan to Get You Started

Knowing When in Ketosis Phase

The “Keto Flu”

Keto Diet: The Basics

keto diet healthy food

A keto diet or ketogenic diet is a low-carb diet, where your body produces ketones in the liver that is to be used as energy.

Ketones are the body’s by-product that breaks down fat for energy.

The main goal of a keto diet:

To force the body to burn stored fats instead of carbs.

Here’s a scenario:

Eating foods that are high in carbs causes the body to produce insulin and glucose.

The easiest molecule to convert is glucose, so your body will always choose this as an energy source.

Insulin, on the other hand, process glucose by taking it around your body through the bloodstream.

So?

So, your body will use glucose as the primary source of energy.

The problem is:

Fats will not be of use and thus stored.

While your body keeps on using glucose for energy, fats are stored and build over time.

When you lower your carb intake, however, your body will automatically go into ketosis.

Ketosis is a state that the body initiates in order to help us survive when food intake is low.

During ketosis, the body produces ketones because of the breakdown of fats in the liver.

Specifically speaking, fatty acids in the body are converted by the liver into ketones and are used as energy.

And when you overload your body with fats as the main source of energy, it adapts and becomes more efficient in burning fat!

Amazing Health Benefits of Ketogenic Diet

There are several benefits that come with being in the keto phase.

Mostly anyone can safely benefit from eating a high-fat, low-carb diet.

Here are some of the most amazing health benefits of a ketogenic diet.

1/ Weight Loss

keto diet lose weight

Most people knew Keto diet for one thing:

Losing weight.

And it is a fact. A keto diet uses body fat as the main energy source so it is quite obvious for losing weight.

During keto, your fat storing hormone called insulin significantly drops to a lower level that turns your body into an effective fat-burning machine.

The keto diet has scientifically shown better results when compared to high carbs, low-fat diets; even in the long term.

2/ Mental Focus

There are other people that use the keto diet for specifically increasing their mental performance.

How?

Ketones are a good source of fuel for brain functioning. Also, when you lower your carb intake, big spikes in blood sugar is avoided.

Together, it can result in an improvement in concentration and focus.

There are also studies that show great benefits that impact the brain’s functioning when you increase your fatty acids intake.

3/ Control Blood Sugar

Because of the food types you eat, keto automatically lowers your blood sugar levels.

The ketogenic diet is a very effective way to prevent or manage diabetes.

For those people who have type II diabetes or are pre-diabetic, a ketogenic diet is a great solution.

4/ Epilepsy

Since the early 1900’s, the ketogenic diet has been used to treat cases of epilepsy.

As a matter of fact, keto diet is still one of the most widely used therapies for people that suffer from uncontrolled epilepsy today.

Also, keto diet offers fewer medications to be used other than epileptic treatments and still offers excellent control.

5/ Normalized Hunger and Increases Energy

Increases energy

Fat is nutrient that is naturally more satisfying and leaves us in a full or satiated state for a longer time.

Also, fat is a more reliable and better energy source than carbs, thus making you feel more energized all throughout the day.

6/ Insulin Resistance

Insulin resistance, if left unmanaged, can lead to type II diabetes. Studies show that a low carb diet like keto diet can help people lower their levels of insulin to a healthier range.

7/ Cholesterol and Blood Pressure

Ketogenic diets have shown improvements in cholesterol and triglycerides levels that are most related to arterial buildup.

Specifically, speaking, high-fat, low-carb diet has shown a significant decrease in LDL and increase in HDL partied concentrations when compared to low-fat diets.

A study also shows that low-carb diets like keto diet are better in improving blood pressure.

Also, some issues in blood pressure are related to excess weight, making keto diet a bonus since it primarily helps in losing weight.

8/ Acne

When switching to a ketogenic diet, it is quite common to experience skin improvements.

A study shows that there is a decrease in skin inflammation and lesions when going on a low-carb diet.

Also, that study that revealed a probable connection between increased acne breakouts and high-carb eating.

The Different Types of Keto Diet

There are four types of a keto diet, which are not all suited for most people.

Their differences are fully dependent on carb intake.

1/ SKD or The Standard Ketogenic Diet

SKD is the most recommended and common version of keto diet where you stay between 20 to 50 grams of net carbs every day and focus on high fat intake and moderate protein intake.

2/ TKD or The Targeted Ketogenic Diet

TKD is having a 25 to 50 grams or less of net carb intake from 30 minutes to an hour before you do exercise.

3/ CKD or The Cyclical Ketogenic Diet

CKD involves eating low-carbs for several days, followed by eating higher carbs for a couple of days.

4/ High-Protein Ketogenic Diet

This type of keto diet is quite similar to SKD, however, it requires additional amounts of proteins.

Ketogenic Diet VS. Low-Carb Diet

You might be thinking:

Keto diet and low-carb diet are the same, right?

No. They’re not.

As I have mentioned earlier, keto diet is a form of low-carb diet. There are other forms of a low-carb diet that are not ketogenic in nature and the biggest difference is on their level of carb intake.

What I mean is:

There are low-carb diets that involve having a moderate decrease in carbs but the decrease is not large enough to send you into ketosis.

For instance:

A modern version of Atkins diet involves adding more carbs over time that can be too much for your body to go to ketosis phase or even stay in ketosis for a long period of time.

Keto Diet Planning: Macronutrients Breakdown

In general, a keto diet breakdown is like this:

  • Low in carbs
  • Moderate in Proteins
  • High in Fats

The recommended percentages of nutrients in a keto diet are as follows:

  • 5 to 10% calories from carbs
  • 20 to 25% calories from protein
  • 70 to 80% calories from fat (sometimes more for other people)

This is only a recommended range. Numbers still vary slightly depending on an individual’s needs and fitness goals.

CARB INTAKE

bread

A range of 20 to 50 grams of carb intake every day is ideal for most people on a keto diet.

Some people, however, can go to as high as 100 grams every day in order to stay in ketosis.

PROTEIN INTAKE

lamb cutlet

There are other factors that you need to consider when identifying how much protein you will need on a keto diet.

These include:

  • Activity level
  • Height
  • Gender
  • Ideal body weight
  • Lean body mass

Remember:

Too much intake of protein can prevent ketosis.

In order to avoid protein breakdown instead of fat, you might want to avoid eating more than 1.5 to 2 grams/kilogram of lean body mass.

FAT INTAKE

nuts

After you have calculated your protein and carb intake, the remaining caloric intake should come from fats.

Keep in mind:

The type of fat is necessary when eating a keto diet.

You need to be cautious in consuming oils since they are high in omega-6 fatty acids and can cause inflammations in large amounts.

Instead, you need to choose fat sources that are low in polyunsaturated fats and high in saturated and monounsaturated fats.

These include:

  • Full plant-based fats such as avocado
  • Full-fat cheese and other dairy products
  • High oleic safflower and sunflower oils
  • Olive oils
  • Butter from grass-fed cows
  • Coconut oil or MCT or Medium-chain Triglycerides oil (the body can easily convert such oils to ketones)

Keto Diet Food List: The Foods You Can Eat Anytime

1/ Healthy Fats

In every meal throughout the day, fats should be included in high amounts.

Most healthy fats have zero net carbs and other health advantages.

  • Duck fat
  • Chicken fat
  • Lard
  • Ghee
  • Butter
  • Avocado oil
  • Macadamia
  • Flaxseed
  • Olive oil
  • Palm fruit
  • Cold-pressed coconut
  • MCT or Medium-chain Triglycerides oil
  • PUFAs or Polyunsaturated Fatty Acids
  • MUFAs or Monounsaturated Fatty Acids
  • Saturated Fats

2/ Proteins

Animal proteins like fish and meat have very little carbs. In order to control hunger, you can have them in moderate amounts as needed. I advise that you eat fattier meat cuts than leaner ones.

For instance:

Chicken legs and thighs are preferable than chicken breast since they contain more fat.

  • Fish including tuna, anchovies, trout, bass, mackerel, flounder, salmon, and sardines
  • Cage-free eggs and egg yolks
  • Organ meats such as liver
  • Poultry like chicken, turkey, pheasant, quail, goose, hen, and duck
  • Grass-fed meat such as venison, veal, goat, lamb, and beef

3/ Non-starchy Vegetables

Non-starchy vegetables contain a lower amount of calories and carbs than their starchy counterparts. Therefore, with the similar calories, you can eat more non-starchy veggies than starchy veggies.

  • All leafy green vegetables such as chard, kale, spinach, sorrel, romaine, radicchio, fennel, escarole, endive, chicory, arugula, turnip, mustard, beet greens or dandelion and collards
  • Cruciferous veggies such as cauliflower, Brussels sprouts, cabbage and broccoli
  • Slightly higher carb veggies such as tomatoes, wax beans, green beans, jicama, radishes, water chestnuts, sugar snap peas, bell pepper bean sprouts, bamboo shoots, mushrooms and asparagus
  • Leeks
  • Chives
  • Zucchini
  • Cucumber
  • Celery
  • Fresh herbs

4/ Fat-Based Fruit

Avocado is different from most other fruits. Most fruits primarily contain carbs. Avocado is rich in fats.

As a matter of fact, avocado contains 77% fat by calories which make it a better source of fat than most animal foods.

5/ Drinks

You can drink the following without worrying about carb intake.

  • Bone Broth
  • Unsweetened tea and coffee (black)
  • Water

Keto Diet Food List: The Foods to Eat Occasionally

1/ Full-Fat Dairy

Your intake of dairy products should be limited because they contain natural sugars.

  • Full-fat cheese
  • Full-fat goat and cow milk (preferably raw and organic)

2/ Medium-Starchy Vegetables

Unlike non-starchy veggies, these vegetables contain little to medium carbs.

  • Potatoes
  • Yams
  • Parsnips
  • Beets
  • Carrots
  • Okra
  • Artichokes
  • Sweet peas

3/ Legumes and Beans

beans

Beans and Legumes vary in carbohydrates, so you might want to read the labels carefully before eating.

  • Soy products such as tempeh, edamame, and tofu
  • Hummus
  • Lentils
  • Lima
  • Kidney
  • Chickpeas

4/ Seeds and Nuts

The following seeds and nuts contain carbs, however, only in low amounts.

  • Pumpkin seeds
  • Chestnuts
  • Pistachios
  • Sunflower seeds
  • Cashews
  • Walnuts
  • Almonds
  • Seed butter
  • Nut butter
  • Flax seeds
  • Chia seeds

 

5/ Fruits

blueberries

Berries including:

  • Raspberries
  • Blackberries
  • Strawberries
  • Blueberries

 

6/ Drinks

You can consume unsweetened drinks like the ones below moderately with just a small serving of 1 to 2 glasses per day.

  • Water with lime juice and lemon juice
  • Light broth
  • Unsweetened almond or coconut milk
  • Fresh fruit and vegetable juices (preferably homemade to control sugar)

Keto Diet Food List: The Foods to Avoid Completely

1/ Any type of sugar

Only one teaspoon of sugar and you will have 4 net grams of carbs so you may want to avoid any type of sugar during a keto diet.

  • Raw, cane, brown, white and confectioner’s sugar
  • Syrups such as fruit, caramel, corn, carob, and maple
  • Any food that is made with ingredients like lactose, dextrose, maltose, glucose, and fructose
  • Agave
  • Honey

2/ Any and All Grains

A small serving of grains or a slice of bread can have anywhere from 10 to 30 net grams of carbs.

  • Pilaf, couscous, quinoa, all rice (jasmine, brown, white), oats and wheat
  • Corn and all products that contain corn like polenta, grits, tortillas, popcorn, and cornmeal
  • All products made with flour such as pasta, muffins, rolls, bagels, and bread.

3/ Almost all Processed Food

cereals

Processed foods are often high in unhealthy fats. Also, they are loaded with added sugars and high fructose syrups.

  • Foods containing artificial flavors like artificial dyes and sweeteners (aspartame, sucralose, etc.)
  • Boxed foods, Canned soups, and any pre-packed meals
  • Protein bars, granola bars, and snack carbs
  • Cereals and oatmeals
  • Waffles, pancakes and other baked breakfast food
  • All desserts such as ice cream, pies, cakes, and cookies
  • All types of candies
  • Pretzels, chips, and crackers

4/ Caloric and Sweetened Beverages

These drinks have high carbs and sugar contents that are not good when undergoing a ketogenic diet.

  • Fruit juices
  • Milk and dairy replacements
  • Sweetened coffee drinks and teas
  • Alcohol such as liquor, wine, and beer
  • Soda

Sample Keto Diet Meal Plan to Get You Started

For those who are beginners in a keto diet, here is a sample diet meal plan that can give you an idea and get you on your feet.

Breakfast Option #1: The “No Egg” Breakfast

  • 1 oz Pepper Jack Cheese
  • 1 cup bell pepper roasted in 1 tablespoon olive oil
  • 1 oz breakfast sausage (sugar-free)

Nutrition Facts:

Calories: 533

Fat: 45g

Carbs: 9g

Protein: 23g

Breakfast Option #2: Fried Eggs with Bacon and Sautéed Veggies

  • ¾ cup spinach
  • 2 pieces Bacon
  • ½ cup mushrooms sautéed with spinach in bacon grease
  • 1 tablespoon olive oil or butter
  • 2 large eggs fried in olive oil or butter

Nutrition Facts:

Calories: 774

Fat: 56g

Carbs: 5g

Protein: 25g

Lunch Option #1: BLT Lettuce Wrap

  • 2 tablespoon mayonnaise
  • 1 oz Monterey jack cheese
  • 5 small cherry tomatoes
  • 2 oz grilled chicken
  • 6 pieces bacon
  • 3 large leaves of Romanian lettuce that is sliced

Nutrition Facts:

Calories: 632

Fat: 48g

Carbs: 8g

Protein: 42g

Lunch Option #2: Taco Salad

  • ¼ cup sour cream
  • ¼ cup avocado
  • 5 oz cheddar cheese
  • 3 cherry tomatoes
  • 2 cups Romanian lettuce that is sliced
  • 2 teaspoons taco seasoning
  • 3 oz 80/20 ground beef

Nutrition Facts:

Calories: 570

Fat: 42g

Carbs: 12g

Protein: 36g

Dinner Option #1: Baked Salmon with Loaded Baked “Potatoes”

  • 5 oz cheddar cheese
  • 1 tablespoon scallion
  • 1 piece bacon
  • 2 tablespoons sour cream
  • 1 ½ tablespoon of butter
  • ¾ cup steamed and mashed cauliflower
  • 4 oz Atlantic salmon with a ½ tablespoon butter

Note: Combine all ingredients except salmon and bake at 350° until browned.

Nutrition Facts:

Calories: 653

Fat: 53g

Carbs: 6g

Protein: 38g

Dinner Option #2: Pork Chop with Steamed Asparagus and Mushroom Sauce

  • ½ tablespoon olive oil
  • 4 oz pork chop

For mushroom sauce:

  • 1 tablespoon butter
  • ½ cup steamed asparagus
  • 2 tablespoons heavy whipping cream
  • 1 pinch ground thyme
  • 1 teaspoon minced garlic
  • ¾ cup white mushrooms

Nutrition Facts:

Calories: 675

Fat: 55g

Carbs: 9g

Protein: 36g

Knowing When in Ketosis Phase

Maybe you are asking:

“How will I know if I’m on Ketosis?”

Ketosis phase can be a gray area since there are varying degrees of it.

Generally, it takes 1 to 3 days to reach full ketosis.

You can monitor your ketone levels at the comforts of your own home through certain tests.

During a keto diet, excess ketones are spilled over into different areas of the body, giving you several ways to monitor ketone levels:

  • On the breath using a breath meter
  • In the blood using a glucose meter
  • In your urine using a urine strip

These can be effective ways to measure ketones, however, they do not directly answer your question.

So, instead of tests, you can check for physical symptoms that will let you know if you are on the right track:

1/ Increased Urination

As a natural diuretic, keto urges you to visit the bathroom more often. A ketone body called acetoacetate is excreted in urine which leads to increased bathroom visits.

2/ Dry Mouth

Because of the increased urination, you will experience increased thirst and dry mouth. So, you need to make sure to drink plenty of water and replenish your electrolytes in the body.

3/ Bad breath

WHAT?!

Okay. You don’t have to worry about this. It is usually temporary and goes away over time.

A ketone body called acetone is partially excreted through the mouth. It smells sharp like an overripe fruit or the smell of nail polish remover.

4/ Increased Energy and Reduced Hunger

Typically, after you pass the “keto flu”, you will experience an energized mental state and lower hunger levels.

The “Keto Flu”

For people new to a keto diet, “keto flu” is a common experience that usually goes away after a few days.

It is characterized by some slight discomfort like cramps, nausea, headache, and fatigue.

There are several reasons for keto flu, but the primary reasons are:

1/ Keto diet is diuretic

Keto causes you to urinate more often. This leads to losing both water and electrolytes in your body. You can combat this condition by drinking lots of water and replenishing your depleted electrolytes.

2/ You are transitioning

The body is used to processing lower intake of fat and high intake of carbs.

The body creates enzymes in order to do this.

During transitioning, your brain might run low on energy that causes headaches, nausea, and grogginess.

When you increase your water intake and replaced your depleted electrolytes, most symptoms of Keto Flu should go away.

Once your body becomes adapted to ketosis, it will be able to fully utilize fat as the primary energy source.

Conclusion

If you want to shred stubborn fats fast, Keto Diet is the surest way there is.

This coming summer, you do not need to hide away from prying and judgmental eyes.

Feel confident and sexy with a beach-worthy body that will turn heads wherever you go!

Tired of every diet you had possibly seen in magazines, blogs, and videos of gurus promising you results that never materialized?

Always ended up with the same problem as you started in the quest of losing weight and achieving a dream physique?

What if something that really works in losing weight is just around the corner?

I guess you heard about keto diet? And people swear how effective and easy to stick with it.

Usual question about keto diet is does it really work?

YES, it does really work

But not without challenges’…

If you know the struggles between tempting to eat that mouth-watering cake or delicious pizza and while going on a strict keto diet.

Then you’ve probably heard rumblings about keto diet cheat day.

Ah, cheat days – eating something that isn’t in line with our diet will truly satisfy our cravings.

But the question is, does having a cheat day really okay? Is it worth it?

Let’s get started, shall we?

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