Even if you eat steak, bacon, meat, and fish on a keto diet, you will not gain weight. Yes! You heard it right! At this point, you might be wondering if this is just the old calories in, calories out advice. Do calories matter? The non-vegetarian keto diet plan doesn’t rely solely on the calories in, calories out a concept because of the makeup of those calories matters due to the hormonal response to different macronutrients in the body.
When eating keto, you are trying to find an in-between point. Of course, calories matter but the makeup of those calories also matters. The most important factor of the makeup of those calories is the balance of fat, protein and carbohydrates and how each affects insulin levels.
There’s also the impact on other hormones. Hormones send an “I m full” signal to your brain. Empty carbohydrates like refined sugar don’t send a signal, so we can eat them in large volumes and still never feel full. Protein, and to some extent fat, causes your body to send a full signal much sooner.
For most people, a 16-ounce steak would be difficult to finish. That 16-ounce steak contains 900 calories and yet most people would feel full all day on that much protein. However, if you eat 1000 calorie milkshake containing more than 100 grams of sugar, you will likely be hungry again in two to three hours when insulin overcorrects and your blood sugar drops too low.
A non-vegetarian keto diet is so powerful because it can be used to address both. A non-vegetarian ketogenic diet keeps our hormones in balance, which helps us to feel full longer and eliminates cravings- and we can do these things while eating fewer calories.
The constant flow of fat in and out of our fat cells is called fat flux. Fat flux is a normal process in which fat enters the fat cells when the blood contains excess fat that isn’t burned as fuel. Fat flux is a process in which the body pulls fat stores. When you are on a non-vegetarian diet, you are eating a lot of fat. Are saturated fats good for you?
Here are the benefits of saturated fats if you are not aware of it:
- It creates strong cell membranes- Saturated fatty acids make up at least 50 % of the cell membrane; they give cells stiffness and integrity.
- Helps to build strong bones- Saturated fat plays a vital role in bone health. It is needed for calcium to be effectively incorporated into the skeletal structure.
- Improves the immune system- Your white blood cells need adequate amounts of saturated fat to properly recognize and destroy invaders like viruses, bacteria, and fungi.
How does leptin help to control weight?
What is leptin? It is the hormone produced by your body’s fat cells. Leptin signals the brain to regulate the metabolism to store or to burn fat. Research shows that an estimate of more than 85% of the people who lose weight end up regaining it because the body’s leptin is reset upward automatically.
When people lose weight, leptin production decreases, which causes people to regain their lost weight. This protein-bound hormone is derived from fat cells, so when you lose fat, leptin levels drop.
When you gain fat, leptin levels rise. The primary functional role of leptin is to defend, rather than reduce body fat by increasing appetite and decreasing energy expenditure when fat stores are low.
Most defects in leptin signaling may lead to obesity, overeating, and less energy expenditure. The best way is to avoid surges in leptin, which is the leading cause of leptin resistance.
Eating the typical diet, full of refined sugars and other processed foods is a guaranteed way to cause undesired surges. Focusing on nutrient-dense, unprocessed whole foods, like animal proteins are the best way to prevent leptin resistance.
Very nutrient-dense, quality animal proteins can improve leptin sensitivity- especially those high in omega 3 such as fish. EPA (a type of omega 3) is especially good at stimulating leptin, so get foods high in EPA such as salmon, mackerel, sardines, etc. Zinc also increases leptin, so eating oysters on a non-vegetarian keto diet is also a great option. Red meat, seafood, and chicken are also high in zinc.
Superfood for a keto diet – Meat
Through clever marketing, FDA recommendations, and irrational fear of meat, it is commonly thought that fruits and vegetables are the most nutrient-dense foods.
Although it’s true that some vegetables are high in certain nutrients, if you examine foods critically, you will quickly see that the most nutrient-dense foods are animal proteins such as beef and fish, and the real superfoods are organ meats like liver.
Meats are the best source of complete proteins for building and maintain muscle and lean mass when you are on a keto diet.
Nutrients in animal proteins:
|Per serving||Beef||Beef Liver|
|Calcium||11 mg||11 mg|
|Magnesium||19 mg||18 mg|
|Phosphorous||175 mg||387 mg|
|Potassium||370 mg||380 mg|
|Iron||3.3 mg||8.8 mg|
|Zinc||4.5 mg||4 mg|
|Selenium||14.2 mcg||39.7 mcg|
|Vitamin A||40 IU||53,400 IU|
|Vitamin B6||0.4 mg||1.1 mg|
|Vitamin B 12||2 mcg||11 mcg|
|Vitamin C||2 mg||27 mg|
|Vitamin D||7 IU||19 IU|
|Vitamin E||1.7 mg||0.63 mg|
Our bones need fat too. The sheaths of our bones primarily are made up of saturated fat. The limited access we have had to saturated fat in our food over the last several decades is one cause of the increase in osteopenia and osteoporosis.
Animal protein is much more nutrient-dense than typical fruits and vegetables. As we can see in the table, beef liver stands out as one of the most nutrient-dense foods.
A ketogenic diet with lots of nutrient-dense proteins from seafood, beef, pork, poultry, and eggs is a balanced and nutrient-dense diet. Including a variety of ketogenic proteins and eggs in your diet ensures that you get the nutrients you need to thrive.
Are you concerned about not getting prebiotics if you cut out fiber? Did you know that chewing on tasty ribs is a great way to get prebiotics? It is, and so is gnawing on chicken, wings, sardines or a fabulous steak.
Collagen is the second most effective prebiotic. Ground beef contains cartilage and connective tissue that is filled with prebiotics. Fatty fish such as tuna and salmon are well known for their ability to lower triglycerides; constantly, it can reduce the risk of stroke. Animal protein is the focus because of its nutrient density and its muscle-building properties.
What is fiber?
Most people think of plants and vegetables as being sources of fiber. Animal products contain fiber too. Some animal parts, such as connective tissues, contain more fiber than any kind of plant. A diet based mainly on animal proteins can still include appreciable amounts of fiber, especially if you eat sardines, chicken wings, ribs, etc. Also, you need to consider the other nutrients that come with that fiber.
What is Protein?
It’s always best to choose grass-fed, organic and humanely raised meat and wild-caught seafood. These options not only offer more nutrients, but also haven’t been exposed to added hormones, antibiotics, or other potential toxins.
Keto diet foods and their benefits
High in protein and low in carbohydrates, eating eggs has been shown to help promote a feeling of fullness, and egg yolks contain 13 essential vitamins, minerals as well as antioxidants.
Meat, poultry, and seafood–
In addition to being low in carbohydrates and high in fat and protein, meat contains nutrients like vitamin B12, creatine, taurine compounds that aren’t found in plants. Shellfish and fish contain anti-inflammatory omega 3 that is associated with improved mental health and decreased risk of disease.
Get your iodine on the keto diet–
Low iodine levels cause poor thyroid function, leading to miscarriages, poor brain development in babies and children, constipation, and poor circulation. Sea salt is devoid of iodine, so you need to get iodine from other sources. Eggs, seafood including oysters, scallops, shrimp and fish especially cod, salmon, tuna and sardines are good sources of iodine.
Your thyroid demands amino acids, which are found in animal proteins. Amino acids such as L-tyrosine are necessary for the synthesis of thyroid hormone and cortisol. L-tyrosine is found in red meat and other animal proteins.
Get adequate zinc–
You lose a lot of zinc as you sweat, and a zinc deficiency is often a cause of acne, hyperthyroidism and depressed immune function. So you need to take an adequate amount of zinc when you are on a keto diet. Red meat, oysters, crab, lobster, and chicken are great sources of zinc.
Not only protein, fiber, fats are necessary for your body but also selenium is important as well. Optimally, you need 200 micrograms each day, selenium is essential for the conversion of T4 to T3, the active form of thyroid hormone. Yellowfin tuna, halibut, sardines, and grass-fed beef are good sources of selenium.
List of foods for the non-vegetarian keto diet
- Protein– Bacon 2) Beef 3) Bison 4) chicken 5) Meat 6) Goat 7) Pork 8) Pork rinds 9) Salami 10) Turkey 11) Steak 12) Wild meats 13) Elk 14) Sausages.
- Fish– Bass 2) cod 3) Eel 4) swordfish 5) Trout 6) Whitefish 7) Tuna 8) Salmon 9) Sardines 10) Mackerel 11) Perch 12) sole 13) Turbot 14) Talapia.
- Seafood– Crab 2) Lobster 3) Oysters 4) Shrimp 5) snails 6) Scallops 7) Clams 8) Squid 9) Octopus 10) Mussels.
- Eggs- Chicken eggs 2) duck eggs 3) Goose eggs 4) Ostrich eggs 5) Quail eggs
- Organ meats– Bone marrow 2) Heart 3) Kidney 4) Liver 5) Tongue
7-day non-vegetarian keto diet plan
Breakfast: 1 hard-boiled egg, 1 slice of bacon
Lunch: Turkey curry, Pork cutlets
Dinner: Cod with mustard cream
Breakfast: Paprika omelet with goat cheese
Lunch: Ground beef skillet
Dinner: Lemon garlic grilled chicken wings.
Breakfast: Omelet with veggies
Lunch: ½ Chicken breast, pork stew
Dinner: Mexican style pork tacos
Breakfast: 4 ounces boneless salmon
Lunch: Grilled white fish
Dinner: Cinnamon beef stew
Breakfast: Cheesy scrambled eggs
Lunch: 4 meatballs
Dinner: Chicken and bacon sausage stir fry
Breakfast: 4 sausage balls
Lunch: 1 roasted chicken drumstick
Dinner: grilled chicken skewers with garlic sauce
Breakfast: Steak salad with 2 boiled eggs
Lunch: Salmon pie
Dinner: Thai chicken
If you don’t have time to cook here is a no-meal plan for you:
No-Cook 7- day non-vegetarian keto plan
Breakfast: 3 hard-boiled eggs
Lunch: 4 ounces of turkey
Dinner: 1 cup pork rinds
Breakfast: 2 beef sticks
Lunch: 4 ounces boneless salmon
Dinner: 1 cup drained tuna
Breakfast: 3 hard-boiled eggs
Lunch: 6 ounces of cooked chicken breast
Dinner: 3 ounces roast beef
Breakfast: egg salad
Lunch: 1 can drained sardines
Dinner: 3 ounces turkey
Breakfast: 1 can sardines
Lunch: 4 ounces boneless smoked salmon
Dinner: 6 ounces cooked chicken breast
Breakfast: 3 ounces ham
Lunch: 1 can smoked oysters
Dinner: ½ cup pork rinds
Breakfast: 2 hard-boiled eggs
Lunch: 6 ounces cubed ham
Dinner: 4 ounces turkey
Eating the right foods and more importantly, the right amount of fat, protein, and carbohydrate can be the biggest factor in reversing the health problem we see all too often today. Food is the substrate that nourishes and rebuilds all the cells in our bodies. Giving your body the right foods is critical to building strong, healthy cells. You must also get the right amount of protein each day to ensure that your body can build and repair cells. Just remember that when you give your body the right kinds of fuel, it will reward you with health and longevity.
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