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Ketogenic Diet
Lose weight and put diabetes in remission by eating good fats and very few carbs
To get the most out of our ketogenic meal plans, make sure you read this page carefully.
Important Advice and Useful Tips
What you SHOULD do
- WARNING: The ketogenic diet involves drastic dietary changes that can induce serious side effects depending on one’s health. If you have health problems or if you take medications (e.g. insulin) for diabetes, have your Doctor read this memo before starting the ketogenic diet.
- If you’re taking medication, you should also inform your pharmacist so that he/she can adjust the dosage and/or advise you on which ones to reduce or eliminate first. Finally, if you are monitored for your diabetes in a clinic, inform the nurse to organize your follow-ups. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.
- Make sure to include the following foods in your diet:
- Vegetables
- Good fats (olive oil, nuts and seeds, fatty fish, avocado and olives)
- Protein sources (dairy products and/or alternatives, fish and seafood, meat and poultry, soy)
- Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, broth, tea, coffee, etc., distributed throughout the day. During the adaptation period, you should increase your sodium intake, to make up for the larger losses in the urine. Miso broth and Bone broth are good choices.
- Move! Being physically active on a regular basis promotes physical and mental health and improves quality of life.
- If you are just starting, set realistic goals.
- Choose an activity that you like and that suits you.
- Gradually increase the duration and frequency of your activity, e.g. from 30 to 60 minutes and from 3 to 5 days a week.
- You can be spread your activity over the day. For example, 10 minutes of cycling to work, 10 minutes of gardening and 10 minutes of playing with your children.
- You may need to temporarily reduce your activities if you experience « keto flu » symptoms during the adaptation period. You will be able to resume them once adapted.
What you should watch out for
- Avoid adding high-carb or high-protein foods to your menu, as it may no longer meet the criteria for a ketogenic diet. If your appetite is not satisfied with the menu, eat some nuts, olives, cheese or some other keto snack. You may also add an additional low-carb side dish to your meal and/or increase your good fats consumption.
- It is recommended to meet your nutritional needs through a balanced diet. Generally this is enough to satisfy all your needs in vitamins and minerals. Check with your doctor if you still need to take a supplement. If you are also taking medication, check with your pharmacist if there is a risk of interaction between your medication and the supplement. Pay special attention to group B vitamins, vitamins D and K, as well as calcium, magnesium and dietary fiber.
- Our ketogenic menus provide 15-20g of fiber per day, which should prevent constipation. Make sure you drink enough water and exercise to improve your intestinal transit.
- At the grocery store, choose products without trans fat. For example, make sure the ingredient list does not show hydrogenated oil.
- If you drink alcoholic beverages, do it in moderation, not more than one drink per day for women and two drinks per day for men. Choose low-carb alcoholic drinks.
- If you drink caffeinated beverages (coffee, tea, soft drinks, energy drinks, etc.), do it in moderation, about 2 to 3 cups of regular coffee or 2 to 3 servings of 1/4 cup of espresso per day.
What you should NOT do
- Avoid products containing added sugars. For your carbs, choose low-processed or unprocessed products that contain complex carbohydrates and fiber, mostly vegetables and small quantities of berries.
FAQ – Ketogenic Diet
What about the benefits and the risks of the keto diet?
You’ll find a summary in our blog post “What You Need to Know About the Ketogenic Diet”
On previous diets, I was always hungry. How are your ketogenic meal plans any different?
When the body can no longer use carbs as its main source of energy, it naturally switches to using fats instead. The body enters a state of ketosis, a condition that decreases the appetite, thereby helping to reduce the amount of food consumed.
I heard that on a strict ketogenic diet, one suffers from constipation because of the lack of fruits and grains. How will these meal plans help me counter this?
Indeed, removing fiber-rich foods from your diet disrupts intestinal transit and may cause constipation. Our meal plans are built to provide between 15 and 22 g of fiber per day, thus promoting good intestinal transit.
What is the macronutrient distribution in your ketogenic meal plans?
The macronutrient distribution in our keto meal plans is such that 70% of the energy consumed comes from fat, 20% from protein and less than 10% from carbs. The meal plans provide, on average, 20 g net carbs per day. If the value is sometimes slightly higher, it’s because our algorithm calculates carbs from all sources, even those that would not be calculated manually. For example, a small amount of grated ginger contains 0.5 g of carbs. Spices also contain similar quantities, which we do account for in full. Thus, 24 g net carbohydrates from all sources is equivalent to a lesser amount calculated manually, approaching ~ 20 g.
Do you offer less restrictive ketogenic meal plans?
Yes, we do offer “liberal” LCHF meal plans (100 g net carbs/day) that can be followed without the risk of nutritional deficiencies.
I reached my weight loss goal and my blood sugar is under control. How can SOSCuisine help me maintain this over time?
When reaching your goal, it is important to maintain a healthy lifestyle, including good eating habits. You could switch to our “liberal” LCHF meal plans (less than 100 g net carbs). Do not hesitate to contact us, should you need help to choose a meal plan suited to your needs and condition.
Why meal plans instead of just recipes?
Properly balanced meal plans are the best way to ensure that you enter nutrirional ketosis, by eating about 20 g net carbs per day, spread over all meals. Meal plans ensure that you’ll enjoy a balanced and varied diet without the need for complicated calculations, week after week. In addition, our keto meal plans are crafted so that the risk of nutritional deficiencies is minimized. With SOSCuisine, you’re always in good hands!
Articles: LCHF/Ketogenic Diet
IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.