Keto Diet Meal Plan: Your Complete 7-day Low Carb Menu

Keto (Ketogenic) diet meal plan in Nigeria is now in vogue. It is an effective weight loss plan that can possibly cure health related problems.

Even though you have not heard about Keto diet meal plan in Nigeria, you may have seen the amazing transformation.The before and after photos of those who have lost weight on ketogenic diet plan.

Please read: 9jafoods for Weight Loss

I hope this write up makes it clearer to you what ketogenic diet is all about. Below is the table of content of this Ketogenic Diet guide for quick Navigation.

  • A brief history of the ketogenic diet
  • What keto means
  • What is a ketogenic diet
  • Meaning of ketosis
  • Types of ketogenic diet
  • Foods to eat on ketogenic  diet
  • Foods to avoid on ketogenic diet
  • Sample of keto food Nigerian meal plan
  • Ketogenic diet FAQs
  • Side Effects
  • Ketogenic diet with care.

A Brief History of the Keto Diet Meal Plan

The ketogenic diet meal plan became well-known as a therapy for epilepsy in the 1920’s and 30’s. It was adapted to provide a substitute to non-mainstream fasting, which had established success as an epilepsy therapy

What Keto Means

The word “keto” in ketogenic is a diet that lays emphasis on how it allows the body to produce small fuel molecules called ketones. In addition. it is another fuel source for the body, used when blood sugar (glucose) is in short supply.

What Is Ketogenic?

Ketogenic is a name for a low-carb diet (like the Atkins diet). Ketogenic diet is based on the idea that limiting your carbohydrate intake and eating fats as an alternative will put your body in an abstained state where it will burn ketones in place of glucose. Resulting in a healthier you

Read Also: From Belly Fat to Flat Belly-5 foods to Flatten Your Belly

Keto diet for beginners main idea is to follow a keto menu that is 60-75% fat, 15-30% protein, and 5-10% carbs. This puts the body in a state called ketosis.

What is Ketosis?

Ketosis is simply a state in which your body shifts to using Ketones in place of glucose as your main energy source to power metabolic process.

Types of Keto Diet Meal Plan

The different versions include:

  1. The Standard Ketogenic Diet(SKD) – the common keto diet
  2. The Targeted Ketogenic Diet(TKD) – increase carbs around exercise
  3. The Cyclical Ketogenic Diet (CKD) – go in and out of ketosis in strategic intervals.
  4. The high-protein ketogenic diet – consume more protein than on the SDK

However, the standard ketogenic diets (SKD) version is the most researched and most recommended.

Ketogenic Foods to Eat

Food recipes should be high in saturated and monounsaturated fats, like:

  • Oil-coconut, olive,palm oil
  • Palm oil
  • Nuts and nut butter
  • Egg yolks
  • Butter
  • Cheese
  • Certain fruits that are low in carbohydrates like avocados and coconut.
  • Vegetables: Ugwu, spinach, tomatoes, okra, peppers, cucumber, cabbage, lettuce,kale.

A small amount of protein for example:

  • Meat like Pomo, shaki,etc. Sausage, chicken, and turkey.
  • Poultry
  • Fish
  • Seafood
  • Eggs

Keto Foods to Avoid While On a Nigerian Keto diet meal plan

  • Firstly, foods with high sugar content – soft drinks, juice, cake, ice cream, etc.
  • Secondly, grains: rice, pasta, noodles, semolina, etc.
  • Beans
  • Thirdly, tubers and root vegetables: Yam, plantain, sweet potatoes, carrots, etc.
  • Finally, processed/Packaged Foods.

 Sample of Nigerian Ketogenic Food Plan/menu for beginners

DAYS BREAKFAST LUNCH DINNER
SUNDAY Smoothie with avocado, lemon banana, and grapes Spicy fish pepper soup with two oranges Turkey cooked with green vegetables
MONDAY Chicken pepper soup with vegetables Grilled plantain and suya Owo soup with vegetables
TUESDAY Fruit salad Grilled fish with vegetables watermelons
WEDNESDAY Omelette with vegetables and sliced avocado Nkwobi or isiewu Seafood salad
THURSDAY Grilled fish Okro soup with ugu leaves Roasted pork with veggies
FRIDAY Pork with fried vegetables Ogbono Soup and tuna fish 2 boiled eggs and 1 grapefruit
SATURDAY 2 sausages with tuna fish fried in butter Goat meat pepper soup Fruit salad

5 Ketogenic Diet FAQs

  1. Firstly, how Can I Tell If I Am In Ketosis Or Out Of Ketosis?

The easiest way to tell if you are in ketosis or out of ketosis is to use a ketone test strip. Also, you can use a blood meter or a breath meter, though using a keto strip is generally the cheapest and easiest method.

  1. Secondly, how Long Can Someone Be On A Low-Carb Keto Food?

On the condition that you enjoy it, you can stay as long as you want.

  1. Thirdly, can I Eat A Keto Food Menu As A Vegetarian Or Vegan?

A keto menu can work for many non-meat-eaters;it all depends on what other types of food that is being included in the diet.

  1. Fourthly, ketogenic Diet Weight Loss-How Possible Is That?

The amount of keto diet foods weight loss is totally dependent on you. Including exercise to your keto meal plan will speed up your weight loss.

Cutting out artificial sweeteners, dairy, wheat products and by-products (wheat gluten, wheat flours, and anything with an identifiable wheat product in it is a good thing.

  1. Lastly, how Does Ketosis Work?

In summary, ketosis is a state that our body enters when we do not eat carbohydrates. It is a way for our body to use fats (body fats included) as the main energy we need.

Side Effects of Keto Food Meals

The common ones are constipation, mild low blood sugar, or indigestion. However, low-carb ketogenic diets can lead to kidney stones or high levels of acid in the body (acidosis).

Other side effects include the keto flu, which contains headache, weakness, and irritability; also, bad breath and fatigue.

Keto Diet with Care

To Start a keto food meal can be tricky especially if you are obese. This is because of other health issues you are likely to have, like diabetes, a heart condition, or high blood pressure.

The kidneys can be affected when an obese body burns its stores of fat. Make diet changes slowly if you have any of these conditions, and only with the guidance of your doctor.

Do you like my piece of writing on ketonic diet? Tell me in the comment section what you feel about the keto meals. Have you tried it? …or… will you be trying it?

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