Keto

The Ketogenic “Keto” Diet is our most intensive diet. The Keto Diet is designed to restore your body from the inside out. 

Ketosis is a biological process the body goes through to help us persist when food intake is low. During ketosis, our bodies yield “ketones”, which are the breakdown of fats in the liver. The basic aim of an accurately calculated ketogenic diet is to force your body into this metabolic state and we achieve this by starving it of carbs not calories. Keto pushes you to consume a higher portion of healthy fats over carbs and by doing so, your body will burn ketones as it’s energy source. Fran’s Kitchen Keto meal plan puts your body into this optimal ketonic level which provides many health, weight loss, physical and mental performance benefits.

Benefits of a Ketogenic Diet

The are numerous benefits to the Keto Diet. The following is a breakdown of the wonderful benefits of Keto:

 

Weight Loss

The Keto Diet specifically uses your body fat as an energy source. On Keto, your insulin (a fat-storing hormone) level drops greatly, which turns your body into a fat-burning machine.

 

Control Blood Sugar

Keto naturally lowers blood sugar levels due to the type of foods you eat. Studies show that the ketogenic diet is a more effective way to manage and prevent diabetes compared to low-calorie diets (1).

 

Mental Focus

Many people use the ketogenic diet specifically for the increased mental performance. Ketones are a great source of fuel for the brain. When you lower carb intake, you avoid spikes in blood sugar, which helps improve focus and concentration.

 

Acne

It is common to experience improvements in your skin when you switch your diet to keto. Studies have found evidence to support the ketogenic diet reduces skin issues (i.e. skin lesions and inflammation) (2). Studies have also shown that high-carb diets can potentially increase acne (2)

 

Learn how to formulate a successful ketogenic diet that works for you

Here we will explain the kinds of foods that 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

From sugar burning to fat burning

There are many reasons for trying the ketogenic diet including improving cognitive focus, burn fat more easily and improving 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 go on to 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?

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 10-20% protein and 5% carbs.

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.

 

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 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 fiber. 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.

 

Fran’s Kitchen will limit your carbohydrates to ensure you maintain optimal ketosis levels. When you get carbs in your meal it will come from vegetables and nuts. We do not serve dairy or refined carbohydrates such as wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) or certain types of fruit. The exception to this are avocados, star fruit (when in season), and berries which we provide in moderation.

The keto diet can be very limited and restrictive, the following are a good list of foods you want to eat and foods you’ll want to avoid while on a keto diet:

 

Good Foods

Meats – Fish, Beef, Lamb, Poultry, Eggs, etc.

Leafy green – Spinach, Kale, Arugula, etc.

Vegetables – Broccoli, Cauliflower, Cucumbers, etc.

Nuts and seeds – Walnuts, Sunflower seeds, Almonds, etc.

Avocado and berries – Raspberries, Blackberries, Strawberries, etc.

Fats – Coconut oil, Olive oil, etc.

 

Bad Foods

Grains – Wheat, Corn, Rice, Cereal, etc.

Sugar – Honey, Agave, Maple syrup, etc.

Fruit – Apples, Bananas, Oranges, etc.

Tubers – Potatoes, Yams, etc.

How To Choose The Right Meal Plan 

Economy Meal Plan

The Economy Plan is designed to be affordable for everyone to eat an organic meal and comes with the following:

Protein – 2oz

Vegetables – 3.5oz

Carbs – 8oz

 

Signature Meal Plan

The Signature Plan is our most popular plan and comes with the following:

Protein – 3-5oz

Vegetables – 3.5oz

Carbs – 8oz

 

Customer Meal Plan

The Custom Plan is designed for those that have multiple allergies and or a sickness and comes with the following:

Protein – 2-7oz

Vegetables – 3-5oz

Carbs – 8-12oz

If you have any questions please feel free to reach out to us via telephone at (480)428-8016 or email click here.

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