At Josef Rakich Fitness we do offer ketogenic(keto) meal plans —but what is a keto meal plan, and how do you know if a keto meal plan is right for you? This article will provide a brief answer to these questions and help you weigh up the pros and cons.
A quick note for all those looking to sign up for a JRF Keto diet. As keto meal plans are very limited in terms of food item variety, we do not offer vegetarian or vegan based keto plans. We sincerely apologise for any inconvenience this may cause.
What is a keto diet?
A keto diet is a diet that aims to force the body to burn superior amounts of fat by restricting the carbohydrate intake and it's use of glucose. So what does that mean? In layman's terms, it means that you do not consume carbohydrates whilst following a keto diet. The only exceptions are small amounts of trace carbohydrates found in items such as spinach, mushrooms, tomatoes, broccoli —you get the idea. Simply put keto diets should consist of low carbs, moderate protein, and high fat.
How do you know if a keto diet is right for you?
A common misconception is that keto diets are superior for weight loss —they aren't! A regular diet and a keto diet both induce weight loss by creating a calorie deficit; and, induce weight gain by creating a calorie surplus. Think of it as two routes that ultimately arrive at the same destination. With that said, that does not mean keto is without its recorded benefits.
Keto Benefits
- Better mental focus
- Suppressed appetite
- Lower blood pressure
- Drop in cholesterol
- More energy
- Better skin
- Increased physical endurance
- Less cravings
Keto is definitely not for everybody, but now that you've heard the benefits it's time for the "disadvantages." The following are by far the most common hurdles when it comes to keto.
Keto Disadvantages
- It can take from two to seven days to get into ketosis. For some this isn't a problem, but others experience fatigue during these initial stages.
- Keto means a lot of fat —I mean a LOT of fat! For some individuals having 75% of their diet made up of things like bacon, butter, oil, avocado, and nuts, is simply not doable.
- Keto is restrictive; you cannot consume carbohydrates. Things like ice cream and your favourite cheat meal can and will throw you out of ketosis.
- No alcohol. This falls into the no carbohydrates category, but is still worth a stand alone mention.
- Keto is not sustainable. Keto can get in the way of everyday life, and whilst the benefits are there, even the most disciplined individual will most likely stop keto at some point in time.
If you still want to give keto a go —go for it! If you give it a go and find out it's not for you simply email our support team; they'll swap you over to the regular platform for no additional cost. This is of course providing you're still within the first 21 days of the program.
For more information on keto diets please check out our "Keto Ebook" attached below.