“Ketogenic” is a term taking over the health and fitness industry. It’s a low-carb, high-fat diet designed to induce ketosis, a naturally-occurring process when a body is deprived of carbohydrates.
But don’t be fooled. When incorporated into one’s lifestyle correctly, the Ketogenic diet is anything but fatty or deprived. In fact, Fresh Meal Plan Founder and CEO Marc Elkman explains that a Ketogenic diet can revolutionize your body from the inside out – boosting energy and helping to shed unwanted pounds while keeping you full and satisfied after each meal.
To better understand the Ketogenic diet and how it can work for you, we’re breaking down information into three key segments.
1. The skinny on carbs.
To better appreciate the Ketogenic diet, we believe it’s important to truly understand carbohydrates and its effect on the body.
The Harvard School of Public Health (2) explains that carbohydrates, which are most commonly associated with white breads, pasta and potatoes, are also found in healthy foods, such as vegetables, fruits and whole grains. The more refined a food, however, the unhealthier the carbohydrates become.
When carbohydrates are consumed, the body breaks down the substance and turns it into glucose, aka sugar. As the sugar enters the bloodstream, the body then releases insulin – a hormone created in the pancreas that signals the cells to absorb the sugar for energy and/or storage as glycogen.
White breads, pastas, white rice and sugary foods, to list a few, cause rapid and intense spikes in blood sugar, triggering insulin and then cell storage. Overtime, Harvard states that the body’s ability to produce enough insulin to combat the high blood sugar levels diminishes, which can lead to Type 2 Diabetes and other chronic illnesses.
Fruits and vegetables, which contain fiber, vitamins and minerals, are healthier carb alternative to refined breads and pastas. While fruits and vegetables still contain carbohydrates, and can impact the body’s blood sugar levels, depending on the amount and variety consumed, sugar and carb levels from fruit and vegetables can be low.
2. Can Ketosis be a good thing?
Ketosis is defined by Merriam-Webster (3) as an increase of ketones in the body. The University of California, San Francisco [UCSF] expands on Merriam-Webster’s definition.
“Ketones and ketoacids are alternative fuels for the body that are made when glucose is in short supply,” explains UCSF (4). “They are made in the liver from the breakdown of fats.”
On our Website freshmealplan.com/keto-plan (1), we explain that the Keto diet intentionally starves the body of carbs in order to induce ketosis, which is a natural process the body undergoes when deprived of foods. But rather than starving the body of food (we would NEVER do that) or calories, the Keto diet starves it of carbs and overloads it with fats to trigger the desired metabolic state.
“When you shift to the Ketogenic lifestyle [and] you don’t consumer carbs for two to 10 days, your body will stop using the glycogen [the sugar stored in your liver and muscles] as energy because you don’t have a glycogen storage,” said Elkman (5). “You’ll then expend ketones from your liver. You stop using glucose as energy and now you’re using ketones.”
3. Ketogenic is not your average low-carb diet.
For years, “low carb” was synonymous with “Atkins” – a controversial diet from the early 2000s where subscribers were encouraged to eat bacon, butter and other unhealthy, high-fat, low-carb foods.
Having just launched Jan. 8, 2018, the Fresh Meal Plan’s Ketogenic meals avoid unhealthy fatty foods and instead focus on good fats, such as avocadoes and fish, lean protein and copious amount of leafy greens and other low-carb vegetables. With an average calorie count of 500 to 600 per meal, the Ketogenic meal plan is 70 percent healthy fat, 20 to 25 percent lean protein and 5 percent healthy carbohydrates.
Additionally, Fresh Meal Plan delivers ready-to-eat breakfast, lunch, dinner, snacks and dessert across the United States.
“We offer a lot of variety but also offer consistency based on the meals people are choosing,” said Elkman. “We’re starting off with high variety to get a feel for what our customers are ordering.
Despite less than one month on the market, Fresh Meal Plan’s Ketogenic meal plan has exploded in popularly, said Elkman. The chefs at FMP are producing thousands of Keto meals per week, in addition to the other seven prepared meal plans the company offers. To discover more about the Ketogenic and other offerings from Fresh Meal Plan, visit freshmealplan.com today.
1. Fresh Meal Plan, freshmealplan.com/keto-plan “Keto-tally AWESEOME Keto Meal Plan” 2018.
2. Harvard School of Public Health, “The Nutrition Source, Carbohydrates and Blood Sugar” 2018.
3. Merriam-Webster, “Definition of Ketosis” Merriam-Webster, Incorporated 2018.
4. University of California, San Francisco, Diabetes Education Online, “Ketones” 2007-2018.
5. Marc Elkman, interview, 2018.