Meal Plan for a Ketosis Diet

Mrunmayi Deo Dec 12, 2018
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The ketosis diet is exclusively a 'no carbohydrate' diet which helps faster weight loss. Go through the menu plan, foods to eat and avoid, and reviews in this write-up.
Carbohydrates are extremely important in maintaining the body metabolism.
The cells break down the carbohydrates, mainly glucose, into energy required for cellular activity. The excess is stored in the form of glycogen, and broken down in adverse conditions. Carbohydrates are easiest to break down and hence preferred first.
Whenever the body runs out of carbohydrates, fats are broken down to form fatty acids with ketone bodies as the by-product. This condition is termed as ketosis wherein the body is totally dependent on fats for obtaining energy, and sustaining life.
Fats, thus act as the primary fuel source. The main objective of a ketosis diet is to deplete the liver glycogen to achieve the state of ketosis. Reduction of stored fat in the muscles, and the body is what this Cyclical Ketogenic Diet (CKD) aims at.
All ketogenic diets are exclusively no carbohydrate diets. Even a low carb diet will not help in achieving the required weight loss. For it to be a success, it requires structure, planning, and thorough dedication from the dieters.

Foods to Eat

High Protein Foods:

Steak, bacon, mutton, fish, veal, ham, chicken, eggs, pork, lamb, turkey, cheese (except cottage), all meats (except meat loaf).

Peas, onion, silver beet, Brussels sprouts, cauliflower, walnuts, squash, zucchini, lettuce, tomato, celery, pumpkin seeds, cucumber, red and green peppers, beans, mushrooms, sunflower seeds, broccoli, carrot, parsley, and pine nuts.

Foods to Avoid

Rice, milk, potatoes, pumpkin, corn, fruits, chocolates, bread and bread products, pasta, sugar and sugar products, cottage cheese, cereals (oats, wheat), and grains.

Things to Follow

  • Have each meal with one portion of fresh animal protein and unlimited vegetables or salads (1 - 1½ cup).
  • Take vitamin supplements like calcium and B complex vitamins.
  • Drink plenty of water with all the meals.
  • Try to have small meals say after every 3 hours.
  • Don't have dinner too late, after 8 pm. Hog on chicken or protein shake before going to bed, in this case.


The ketosis fad diet plan includes a workout regime consisting of weights for the first 3 days of the week. Cardio exercises can be done throughout the week followed by a full body weight training so that the carb loading can start.
The carb loading is actually hogging on high carbohydrate foods for round about 12 - 36 hours. The carbohydrates need to be consumed in all the meals. The diet should be low-calorie, low-fat which excludes fruits as well, since they are high in fructose.
The aim is to refill the glycogen in the body for the next round of workout. Others need to indulge in regular exercises, jogging, or walking. Getting adequate amount of sleep is also important since this diet can exhaust you, initially.


The CKD or the ketosis diet definitely helps reduce weight. Total fat loss up to 2 - 10 pounds per week has been reported from the testimonials on the net. The diet has been widely used to treat the chronic neurological disorder epilepsy characterized by recurrent seizures.
It is an excellent option for weightlifters/bodybuilders since it consists of low carbohydrate, and high protein diet so as to replenish muscle glycogen, and achieve adequate weight training. The workout intensity of the weightlifters and body builders increases as they enter the ketosis phase.
The diet helps a person feel full, satisfied, and energetic. The pros of this diet plan are high level of fat burning, minimal muscle loss, and calorie intake less than 500.
This diet is generally safe for all, but could result in side effects like vitamin deficiencies, kidney failure, kidney stones or osteoporosis. A doctor's consultation is a prerequisite. This mechanism is also followed by popular fad diets like Atkins diet and the South Beach diet. The ketosis diet is surely a guaranteed and effective way to lose weight.
Disclaimer: This is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.
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