It seems like "fat is the new black" these days. Headlines are filled with positive messages about fat and cholesterol and every day, more individuals are challenging the low-fat diet dogma of days gone by.
As a wellness professional, this means you’ve probably seen an increase in clients curious about the keto diet. Maybe they have a friend who lost a ton of weight using keto, or their brother swears it gives him mental clarity like never before. Maybe a professional recommended it, or they just heard a podcaster promise that eating nothing but fat would cure every imaginable ailment (yikes).
Whatever sparked their curiosity, it’s up to you as a wellness professional to help educate and guide them down this path.
- Keto stands for ketogenesis and ketosis NOT ketoacidosis.
- Ketosis occurs when the body switches from burning glucose as primary fuel to burning fat as primary fuel.
- 70-80% of calories must come from fat for a diet to be ketogenic in nature.
- Net carbohydrates* should provide only around 5% of calories.
*net carbohydrates are calculated by subtracting fibre from total carbohydrates.
Ketogenic diets can help with weight loss, mental clarity, food cravings, imbalanced hormones and more. But effective planning is critical to avoid falling into unhealthy patterns.
Downfalls of a typical ketogenic diet:
- Low in plant foods, which provide important anti-oxidants.
- Poor fiber intake due to severe carbohydrate restriction.
- Dependent on low-carb dairy products such as cream cheese, which may not be suitable for many individuals
- Potential nutrient deficiencies due to a limited diet.
Here at That Clean Life for Business, we have created a Ketogenic Meal Plan that addresses these potential issues, to help your clients get started on the right foot.
High in fat and low in carbs without sacrificing nutrition or relying on dairy products, this plan is 100% dairy-free so even those with sensitivities can thrive on a keto diet.
We’ve jam-packed the meals with low-carb plant foods like cabbage, zucchini, broccoli and avocado that bring a range of micronutrients and fiber to the table (literally). Since fiber is not a digestible carbohydrate, this meal plan is able to provide a healthy dose of fiber while staying under 30g/day net carbs. (Because whole foods are our jam.)
The daily nutrition breakdown has 70% (or more) of calories from fats, with room to add a healthy drizzle of olive oil, pat of butter, or extra cooking fat. Ketogenic diet counseling is all about teaching your clients to embrace fat – we recommend you encourage them to add it in at every opportunity!
That Clean Life’s Ketogenic Meal Plan also includes intermittent fasting days by replacing breakfast with a bulletproof latte containing only fats. By postponing a full meal by a few hours, clients can enjoy the benefits of remaining in a fasted state.
To make it easy, the plan includes:
- A complete 7-day meal plan with breakfast, lunch, dinner and snacks
- Super easy recipes
- An itemized grocery list
- An easy-to-follow prep guide to help keep your clients on-track and organized
Important Note: historically, ketogenic diets have been used to treat epilepsy in children. That Clean Life's Ketogenic meal plan is not intended for use as a treatment for epilepsy or any other seizure disorder. It is important to stay within your scope of practise when working with any client who has a medical condition.
Long-term, keto diets look different for everyone. Some clients may move to a cyclical ketogenic diet with periodic carb-ups. Some, may find that intermittent fasting makes them feel amazing and use that strategy long-term. Others will increase carbs to find a level that works for them while thriving on full-fat living. Help your client discover what works and feels best for their unique needs.
Whatever path your client ultimately takes, most will agree on one thing: life is better with bacon.