Fran's Kitchen

KETOGENIC DIET

How to lose weight on a Ketogenic diet

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LEARN HOW TO FORMULATE A SUCCESSFUL KETOGENIC DIET THAT WORKS FOR YOU

 

HOW TO LOSE WEIGHT ON A KETOGENIC DIET

Here we will explain the kinds of foods that you you need to eat to get into fat burning mode, teach you how to work out your macros and introduce you to the most effective forms of exercise. We will outline all the supplements that can support your ketogenic transition and teach you how to use them!

frans-kitchen-ketogenic-meal-plan
frans-kitchen-ketogenic-meal-plan
frans-kitchen-ketogenic-meal-plan
 

FROM SUGAR BURNING TO FAT BURNING

There are many reasons for trying the ketogenic diet: to improve cognitive focus, to burn fat more easily and to improve athletic endurance. If you are transitioning from the typical western diet of high carbs, high protein and low fat to a ketogenic diet then you will find that the kilos will just fall off.

Your metabolic state will change from sugar burning (glucose) to fat burning (ketones). This is ketosis, when your liver converts fat into ketones that then fuel your body. The brain loves ketones and you will notice a nootropic boost as soon as you go into deep ketosis.

 

WHAT CAN YOU EAT ON A KETOGENIC DIET?

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On the ketogenic diet, you derive most of your calories, approximately 70-80% from fat. If you are consuming this much fat, it needs to be healthy, unprocessed and made up of Saturated Fatty Acids (SFAs). The remainder of your nutritional macros should consist of of 10-20% protein and 5% carbs. Learn more about healthy fats here.

Avocados, eggs, coconut oil, leafy greens, MCT oil and butter will feature heavily in your diet.

If you are using the ketogenic diet to lose weight you will need to create a caloric deficit. So eat a little less fat, by doing this you will use your own body fat stores for fuel. This means that a portion of your daily caloric usage will actually be from your body fat stores, not nutritional fat!

frans-kitchen-ketogenic-meal-plan
frans-kitchen-ketogenic-meal-plan
frans-kitchen-ketogenic-meal-plan
 

Your ketogenic plate for fat loss should look like one of these! Most of your plate should be covered in leafy green vegetables, one fifth should be protein and it should be cooked in butter or smothered in a healthy fat such as olive, coconut or avocado oil. These are the Keto Superfoods!

A common mistake made by people first trying the ketogenic diet is that they don’t eat enough fibre. Be sure to consume plenty of leafy greens such as: Spinach, Kale, Broccoli, Chard, Bok Choi, Cabbage, Celery, Watercress, Lettuce, Courgettes and Spring Onion.

Leafy greens are essential for healthy gut bacteria. Without a healthy gut, you can reach a weight loss plateau, suffer from inflammation and a number of neurological diseases are also linked to poor gut health. So get your greens in!

 
MUSHROOM COFFEE WITH LION'S MANE
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MUSHROOM COFFEE WITH LION'S MANE
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MCT Oil Powder
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MCT Oil Powder
39.00
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GROUND MUSHROOM COFFEE
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GROUND MUSHROOM COFFEE
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Keto Collagen
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Keto Collagen
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