When we cut the carbs from our diet we can lower the insulin resistance, which causes the type 2 diabetes. All diets which are low in carb and combined with exercise are really effective in preventing type 2 diabetes and its progression.
Also, when you reach the state of ketosis you will not feel hungry and you will not have cravings. You will also cut the calorie intake and you will lose fat faster.
It takes some time until your body gets into the state of ketosis. Your body will need around two weeks to adapt into the new way of eating. You will have struggles during this time, and you may experience fatigue, headaches, or GI issues, which are commonly known as the ‘’keto flu’’.
However, when you take enough electrolytes and stay hydrated you will correct these issues. You shouldn’t worry about the calorie intake in the beginning because you will lose weight when you cut the sugar, processed foods, and carbs.
The following Keto meal plan is made so you can get three healthy and well-balanced meals per day that will contain enough protein and fiber to keep you full. The best thing about this diet is that you will not lose the muscle mass. When you are on a high carb diet you will lose both muscles and fat, but on the Keto diet you will only burn fat.
A 7-Day Sample Menu for the Keto Diet
Breakfast: 2 eggs (scrambled) in butter with avocado and lettuce
Snack: Sunflower seeds
Lunch: Grilled salmon and spinach salad
Snack: Pepper strips and celery with a guacamole dip
Dinner: Pork chop with mashed cauliflowers and cabbage slaw
Breakfast: 2 hard-boiled eggs, Bulletproof coffee
Snack: Macadamia nuts
Lunch: Tuna salad
Snack: Roast beef and few slices of cheese
Dinner: Zucchini noodles with meatballs, topped with cream sauce
Breakfast: Cheese and veggie omelette (2 eggs)
Snack: 1 cup of Greek yogurt with crushed pecans
Lunch: Sashimi with miso soup
Snack: Smoothie (protein powder, almond milk, almond butter)
Dinner: Roasted chicken with sauteed mushrooms and asparagus
Breakfast: Smoothie (protein powder, almond milk, almond butter)
Snack: 2 hard-boiled eggs
Lunch: Chicken tenders with goat cheese and cucumbers
Snack: Cheese string and bell pepper slices
Dinner: Grilled shrimp with asparagus
Breakfast: 2 Fried eggs with bacon
Snack: A handful of walnuts ¼ cup of mixed berries
Lunch: Burger in a lettuce “bun” with avocado and a side salad
Snack: Celery sticks and almond butter dip
Dinner: Baked tofu with cauliflower, peppers, and broccoli, topped with peanut sauce
Breakfast: Omelette (2 eggs) with avocado
Snack: Kale chips
Lunch: Baked salmon with avocado
Snack: Meat-based bar
Dinner: Grilled beef kabobs with romaine lettuce salad
Breakfast: Vegetable omelette (2 eggs)
Snack: Cheese strings
Lunch: Tuna salad
Snack: Turkey jerky
Dinner: Baked trout with butter, Sauteed Baby Bok Choy