21-Day Ketogenic Meal Plan for Two
The fat content of this diet averages 70% of your daily calories to encourage ketogenic metabolism. This 21-day meal plan is made for two people with an average 2,000 calorie daily intake goal. This meal plan contains low to no added sugar and meets the daily nutritional needs of all major food groups. Shopping lists, recipe books, and a detailed list of nutrition facts for each meal are included in this pdf digital download.
Utilizing fat as an energy source is ketogenesis. Ketogenesis can occur in a fasting state and in people who eat a ketogenic diet. The ketogenic metabolic transition happens after about 24-36 hours of strict carbohydrate restriction. And we mean strict carbohydrate restriction, as in little to no fruit, bread, rice, beer, et cetera. If the body is truly deficient in carbohydrates, it will begin to break down its fat stores to use as energy. Stored fatty acids get broken down and converted to ketone bodies (acetoacetate and Beta-hydroxybutyrate) which are used by the body to make energy. The process ultimately leads to fat loss with no impact on lean muscle mass.