Now that you have made it to week 4 of our Keto Diet Plan, you must be familiar with the foods you can and cannot eat. You must have already lost some kilograms and started using fat as fuel instead of carbs.
**In case you got here by accident, please roll back to my keto guide and to the easy keto diet plan intro here:
For week 4, you need to remember to keep carbs low, eat more fats and keep your protein intake moderate. As you lose weight, you will need to adjust your calories downward. If you stop losing weight, you will have to tweak things.
Every 10 lbs, you can adjust your calorie intake. As you reach closer to the goal weight, you can readjust every 5 lbs. When adjusting calories, you will have to adjust macros, too.
The number of calories that you consume in your meal matter when it comes to a ketogenic diet. You will not be extremely hungry when you are on a keto diet plan. People usually can consume more food when they are on a ketogenic diet. They can especially consume more when they have reached week 4 of a keto diet plan. If this happens to you, it means the diet is working, and you have nothing to worry about. If it hasn’t yet happened, you still have nothing to worry about, as it just means you need to lower your carbs even more.
Here Are The Foods That You Should Avoid In the Keto Diet Plan:
These foods should have been left behind by week 4.
Starches like pasta, potatoes, rice, oats, and bread
Sugars like honey, molasses, sugar, corn syrup
Grains such as quinoa, amaranth, millet, and wheat
Legumes and beans such as chickpeas, kidney beans, black-eyed peas
Fruits, especially tropical fruits (berries are low carb fruits compared to other fruits)
Starchy vegetables such as corn, peas, winter squash, sweet potatoes
What is a ketogenic diet useful for?
A ketogenic diet is useful in many diseases. A study recorded that a ketogenic diet helped in improving insulin sensitivity by 75 %. This diet helps in losing extra fat that is closely linked to diabetes, prediabetes, and metabolic syndrome.
A ketogenic diet is extremely useful when you want to reduce your body weight. It also leads to a reduction in blood pressure and triglyceride levels. It also helps in cancer, epilepsy, Parkinson’s disease, polycystic ovary disease, and brain injury.
An example of two days in a ketogenic diet
Day 1
Breakfast
Vegetable and egg muffins along with some tomatoes
Lunch
A chicken salad with some olive oil, some feta cheese, cut olives, with a side salad
Dinner
Salmon fish fillet and asparagus with butter
Day 2
Breakfast
Spinach, basil, tomato omelet
Lunch
Almond milk, spinach, peanut butter, stevia milkshake, strawberries
Dinner
Cheese shell, tacos, and salsa
Summing Up
Many people who are on a ketogenic diet also go in for a gluten-free diet plan. There are many recipes available on the internet for such a diet plan. Nowadays, there are many recipes available for a keto diet plan, and they are becoming increasingly popular.
Although this 4-week diet plan may seem difficult initially, as and when you go forward, your body and mind will get used to it, and it will seem easier. When you are on the ketogenic diet, you need to be mindful of what you eat.
Something like a sauce can also be going against the basis of this diet. Alcohol also needs to be avoided. Even when it comes to fats, One should not consume unhealthy fats as it is bad for your system and can cause other problems.
