Few Points to Note:

Intermittent Fasting: Intermittent Fast is an eating style on the Ketogenic Diet where you cycle between periods of eating and fasting this is by omitting your meal plan either your breakfast, lunch or dinner, but water can be taken during this period.

Bullet Proof Coffee: Bulletproof coffee it is a way of taking in fat via your tea most especially coffee tea by blending coffee, coconut oil, and any compliant butter /Mayonnaise. The fat intake serves as an energy source for the day.

Following the above meal plan will help you reach the state of ketosis fast and do not forget to include exercise, drinking of much water in your routine, healthy living is important on your weight loss journey.

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Cheating with Carbohydrate

Most people cheat during ketogenic diet with foods high in carbohydrate and this slows your progress or takes you out of the state of ketosis. Some people eat ketogenic compliant food from Monday – Friday and goes off diet plan from Saturday to Sunday and you expect to see results, this slows down the ketosis progress and it takes you out of ketosis .it is advisable to stick to 20g net carbs and below 35g total carbs per day.

High Protein Intake

The ketogenic diet is a programme which encourages high fat intake and not protein. Most people mix ketogenic diet and Atkins diet together because they are both Low carbohydrate diet plan. The Atkin diet plan encourages high protein but on the ketogenic diet, it is a different ball game your fat intake as to be 75%, protein 20% and Carbohydrate 5%. On this weight loss programme, it is ideal for you to eat between 0.6g and 0.8g protein.

Drinking more of beverages and Neglect of Water

Most people drink more of beverages like coffee, green tea on the ketogenic diet all in the bid of trying to take in fat through bulletproof coffee and thereby neglect intake of water. it is important to note the ketogenic diet requires plenty of water intake to replenish your system and to help you stay dehydrated. On the ketogenic diet, it is required you drink at least more than 8 glasses of water in a day.

Don’t worry about Fat

The primary source of energy on the ketogenic diet is fat, this had been said several times which implies you should not worry about eating too much of fat. Eating healthy fat at every meal of the day will help boost your energy.

The Act Snacking

You get to the state of ketosis very fast when you stop snacking unnecessarily, Unhealthy snacking will stall or slow down your weight loss progress. Do not snack on chin-chin, plantain chips, groundnut if you want to achieve your target size fast. It is safe to snack on a garden egg or white part of a boiled egg.

Not exercising

Most people think fast results are derived from the ketogenic diet without exercise, that is not true, no nutritionist would place you on a diet programme without recommending exercise for you. I advise you to understand your body mass which will help you know the type of exercise you would engage in. No matter how tired you are from the day’s work try to inculcate exercises in your daily routine this will help your body tone nicely and also prevent you from having a flappy skin as you lose all that weight. Examples of exercise you can engage in are Walking, jogging a short distance and crunches

It might not be easy as you start, but with determination and dedication, your desired results will be achieved.

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CLASS OF FOOD AND THEIR EXAMPLES

Dairy:

Dairy products eaten on a ketogenic diet are high in fats but it is easy to overeat them which is why knowing the number of carbs in your intake is important. Dairy products like cheese, yogurt, butter etc.

Protein:

Organic, pasture-raised and grass-fed meat is best to feed on while on the ketogenic diet; eating them moderately is allowed since they do not have sugar embedded in them. It is also important to note that too much protein on a low carb diet is not a good thing as it can stall your progress on the weight loss part. Examples of foods high in protein are Bacon, Pork Chops, Chicken, Ground beef, Liver, Almond butter etc. It is important to note that protein should be eaten in moderation.

Fats and Oils:

Fats are important to our bodies during a ketogenic diet but they can be dangerous if you do not feed on healthy types of fats. Examples of fats and oils to be are Butter, Coconut oil, Lard, Olive oil, Macadamia nut oils, Tallow (i.e. Animal fats), Palm oil etc.

Vegetables and Fruits:

Vegetables are also an important part of the ketogenic diet. Some vegetables and fruits are high in carbohydrate so it is better to cut them off your meal especially as a beginner on the ketogenic diet. Examples of vegetables which are advised to be eaten on this diet are Spinach, Kale, Cabbage, Okro, Cauliflower, Berries, Lemon, Lime, etc.

Vegetables grown underground are to be eaten in moderation; you should be careful about the quantity of carbs in them (such as Onions). For beginners, it is advisable you eat spring onions instead of normal onions you see around.

Water and Beverages:

No human can exist on earth for a long period of time without drinking water. While on a ketogenic diet one can become so dehydrated most especially for beginners which is why it is recommended to drink at least 8 glasses of water in a day. Alcohol and Soda drinks are to be avoided on this diet because they are high in carbohydrate. Examples of Beverages allowed on this diet are Coffee, Tea, Coconut /Almond Milk, and Broth, etc.

Follow the above nutritional table and it will be easy for you to calculate your 1500 calories intake per day for your ketogenic diet.

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