Use these meal plans to get an idea of what eating a keto diet looks like. Evaluate each day's meals and think about whether or not the foods look palatable and if the eating style seems manageable. If you decide that you think you'd like to try the eating style, connect with a nutrition or medical professional to create a plan that is personalized for you.
There are many ways of implementing a low carbohydrate, ketogenic diet plans but most involve following a higher fat, moderate protein, low carb food plan.  (The Atkins diet is one of the most famous ketogenic diets, but certainly not the only one).  Many people think of ketogenic diets as high protein diets but this is incorrect. They are moderate protein diets.
What else happens when we break down muscle glycogen? We lose water weight! Our muscles store about 3 grams of water for every gram of glycogen, meaning we can lose quite a bit of weight right away when we tap into glycogen stores for fuel. That's why someone who loses weight in "just one week!" from a low-carb plan is likely losing water weight, not necessarily real weight that stays off over time.
This is important because one of the primary triggers of insulin is eating. I am not talking about taking your supplements or drinking tea or even one cup of coffee in the morning but eating five to six times a day—and let’s not forget, snacking will spike insulin even if it’s healthy food. The more frequent the eating, the more there is chronic elevation of insulin, leading to insulin resistance.
There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet. For a more comprehensive list, you can also read our in-depth article here >
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