The Keto Meal Plan:
A "Game Changer" for Your Health & Physique

Kelley Herring

10 Jan 2020

Keto Diet

Every year a new diet trend seems to catch the attention of the masses.

Paleo and gluten free have certainly had their time in the spotlight – and for very good reasons. People enjoy better health and find it easier to maintain their ideal weight when they follow a grain-free, ancestral diet.

But there is a new diet that is all the rage…

Well, it’s not exactly new. In fact, this diet was developed in the 1920s for the treatment of epilepsy in children. And while it is still used to reduce seizures, it is better known for profound effects on fat loss, the prevention and treatment of cancer, and for its brain boosting benefits.

I’m talking about the ketogenic diet – a low-carbohydrate, adequate-protein, high healthy-fat diet that could dramatically improve your health.

It could also transform your metabolism from an unnatural sugar-burning state to that of a highly efficient “fat burner.”

You see, glucose is the easiest molecule for your body to convert to energy. So when you consume sugars and starches in abundance (as most people do), your body will preferentially utilize glucose. By limiting your intake of carbohydrates (while increasing healthy dietary fat) you help restore your metabolism to your body's native "fat-burning" setting.

This state of ketosis is a natural process that helped the human species survive during times when food was not readily abundant.

And one of the major benefits of the ketogenic diet is the ability to starve cancer cells… without starving you!

The Keto Diet and Cancer

According to a recent report from the World Health Organization, the number of cancer cases worldwide is expected to surge 57 percent during the next twenty years.

For many, this means painful and potentially harmful chemotherapy and radiation. However, a growing number of people to boost their immune system and starve cancer at the source.

And one of the most effective natural approaches is the ketogenic diet.

Naturally Effective “Metabolic Therapy” for Cancer

Keto Diet Fights CancerAs your body is deprived of carbohydrates, sugar in the blood is no longer available as the primary source of fuel.

And this is a very good thing if you are concerned about cancer...

When glucose isn’t available, normal cells derive their energy from ketones (a byproduct of fat breakdown).

But cancer cells work differently than normal cells. Because they are mutated, they do not have the ability to switch from glucose to ketones. When glucose is not available for extended periods of time, tumors begin to shrink and cancers disappear.

Dr. Dominic D'Agostino, metabolic therapy researcher at the University of South Florida says:

"Your normal cells have the metabolic flexibility to adapt from using glucose to using ketone bodies. But cancer cells lack this metabolic flexibility. So we can exploit that."

Preliminary studies have found keto meal plans to be effective at resolving a number of different cancers, including some advanced cancers.

Researchers at the University of South Florida found that removing carbohydrates from lab mice with aggressive cancer increased their recovery. The ketogenic diet worked even better than traditional chemotherapy. (ref)

Another study at Johns Hopkins found that people with brain tumors have lower survival rates when they have higher blood sugar levels. This provides additional support for the role of a ketogenic diet for cancer prevention and recovery. (ref)

In his book, Cancer as a Metabolic Disease, Professor Thomas Seyfried, Ph.D., explains that there are two primary metabolic processes that take place in your body:

The natural fermentation process appears to support tumor cell growth, while respiration creates an unwelcome environment for these cells. Therefore, cancer cells can be managed by changing the metabolism from fermentable metabolites (glucose and glutamine) to respiratory metabolites (ketone bodies).

Your healthy cells easily adapt from using glucose to using ketones. Cancer cells, thankfully, cannot.

Dr. Seyfried explains:

“Tumor cells cannot use these ketone bodies because of their respiratory insufficiency. This represents an elegant, non-toxic way to target and marginalize tumor cells.”

The ketogenic diet can be so effective against cancers (including some in the advanced stages) that it is being called “metabolic therapy.” (ref)

A Keto Diet Meal Plan for Better Brain Health

Keto Meal Plan Promotes Better Brain HealthWhen glucose reserves are low, your body creates the fuel it needs to power your brain, organs and muscles. One way is by converting protein to sugar - a process called gluconeogenesis.

But when lower amounts of protein are available, fats are converted to ketones. These molecules act as a stand-in for some of the sugar required by the brain.

The result of ketosis is a state of fat burning that preserves muscle mass and powers our body with a clean source of fuel.

But what makes ketones such an efficient source of clean fuel?

Ketones: Clear out the “Junk” for Better Cellular Function

As we age, “junk proteins” accumulate in our cells, making them less efficient. As more “junk” builds up, less of the cell is available to function.

The result: aging and degeneration.

But ketones act as cellular detoxifiers that deep clean your cells. They help transport the “junk” (including damaged proteins, organelles and foreign bodies) from the watery interior of cells to structures called lysosomes, where they are degraded and excreted from the body. (ref)

Why does this happen?

As the body seeks out protein to convert to glucose, it wisely seeks a source that is non-essential. And what is less essential than the “junk” proteins gumming up your cells?

So, not only does ketosis provide your body with a better fuel source than sugar (less inflammation and oxidation are created). It actually clears junk from your cells and improves their ability to function!

Ketones are primarily produced in the liver. But research shows they are also produced by cells in the brain, called astrocytes. In the brain, ketones:

It’s no wonder a ketogenic diet improves cognitive function and is being used to treat Alzheimer’s, Parkinson’s, autism and ALS!

In fact, a recent study conducted at the Mayo Clinic and published in The Journal of Alzheimer’s Disease found that people on a high healthy-fat diet had a 44 percent risk reduction for developing dementia, while those on a high-carb diet increased their risk by 89 percent! (ref)

Dr. David Perlmutter, M.D. and author of Grain Brain says:

“When the brain is powered by ketones, it functions a lot better. In our hunter-gatherer days, this allowed us to remain clever, even when calorie deprived.”

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Keto Diet for Weight Loss A Keto Meal Plan for Effortless Weight Loss

The ketogenic diet is also a safe and highly effective way to attain your ideal body composition.

As carbohydrate intake is significantly reduced, your switches from burning sugar to burning fat.

And when you are in a state of ketosis, you will continue burning fat… even when you're sitting down doing nothing!

It is the shift from sugar burner to fat burner that makes the ketogenic diet so powerful for weight loss.

In a study published in the journal Nutrition, 363 participants followed either a low-calorie diet (LCD) or a low-carb ketogenic diet (LCKD). Over one hundred of these participants were diagnosed with type 2 diabetes.

The researchers determined that both diets improved BMI, waist circumference, blood sugar levels, A1C, cholesterol, and triglycerides. However, the ketogenic diet was so effective at reducing blood sugar, the diabetic participants were able to reduce or eliminate their diabetic medications early in the trial! (ref)

In addition to increased fat burning, another benefit is that once your body is keto-adapted, between-meal cravings fade away. Many report going extended periods without eating, while still feeling happy, energized and satisfied.

Are you following a “paleo” diet… and still haven’t lost the weight you’d like to? If so, you're not alone...

An ancestral diet is a powerful way to get more disease-fighting nutrients and eliminate many inflammatory compounds. But many people find that the Paleo diet alone doesn't provide the metabolic shift required to melt excess fat.

Many Paleo diets include high-carbohydrate foods like honey, sweet potatoes, rutabagas, tapioca, arrowroot, fruits and many more. These foods are fine in moderation, especially for those who are active. But they can keep blood sugar and insulin levels high… and fat cells pleasantly plump.

Enter the Paleo Ketogenic Diet.

By maintaining the beneficial framework of the Paleo diet, while strictly limiting carbohydrates, your body enters a state of nutritional ketosis and fat burning dramatically accelerates.

Keto Shrimp Egg Avocado SaladThe Effects of Ketosis: Eating Fat & Losing Weight 

It may seem counterintuitive that a high healthy-fat diet increases your body’s ability to burn fat.

But that is exactly what it does...

Contrary to conventional wisdom, all calories aren’t created equal. The source of calories provides information about how they should be used by your body.

For example, when blood sugar rises, your body secretes insulin to reduce the glucose in your blood. But insulin also blocks your ability to convert fat to energy. After all, it is a life or death matter to keep your blood sugar within a certain range. So burning sugar as fuel and turing the remainder to fat ALWAYS come first.

This is why insulin secretion promotes the storage and accumulation of body fat. And primarily in the most dangerous place: the belly.

Belly fat – technically known as visceral fat – doesn’t just look ugly. It is also associated with every chronic disease!

By strictly limiting carbohydrates with a ketogenic diet, you greatly reduce insulin levels. And as the availability of glucose dwindles, your metabolism transitions from burning carbohydrates and storing the excess as fat… to primarily burning fat (even without exercise).

It's not wonder a keto diet meal plan helps reduce hunger, boost energy levels, increase antioxidants in the blood and reduce the risk of chronic disease!

Keto Diet Plan Reprograms Your Metabolism to Torch Fat, Reduce Heart Disease and Stop Diabetes

A meta-analysis recently published in the British Journal of Nutrition evaluated thirteen studies on long-term weight loss. The study compared the ketogenic diet to low-fat diets. In addition to significantly greater (and more sustainable) weight loss, the researchers found those on the ketoc diet improved three of the most important risk factors related to heart disease:

In another study, published in the journal Nutrition, researchers state:

“Dietary carbohydrate restriction reliably reduces high blood glucose, does not require weight loss (although is still best for weight loss), and leads to the reduction or elimination of medication. It has never shown side effects comparable with those seen in many drugs.” (ref)

These reserachers also found that the ketogenic diet reduced visceral fat (belly fat) and intramuscular fat, while boosting insulin sensitivity in people with diabetes. (ref)

Is the Ketogenic Diet Dangerous?

Some of the arguments against a ketogenic diet are focused on potentially negative health effects that may occur as a result of ketosis.

But the truth is, most people following a ketogenic diet are more likely to experience improved overall health without any short or long-term negative effects.

According to Dr. Michael Duchowny, MD who evaluated the ketogenic diet:

“Most complications of the ketogenic diet are transient and can be managed easily with various conservative treatments.”

As always, major dietary modifications should be discussed with your health care provider – especially for those with diabetes or other chronic disease, and those on medications.

The Ancestral Plan for Effortless Weight Loss and Disease Prevention

Keto Meal Plan with Fatty SteakA ketogenic diet is an effective way to reduce body fat, improve insulin sensitivity, control blood sugar, reduce blood pressure and improve cholesterol ratios – all key factors associated with diabetes and heart disease.

And while "keto" has gained considerable press lately, there is nothing “new” about it.

In fact, powering your body and brain with a fat-rich diet is how your ancestors existed for thousands of generations. This is the diet on which your brain evolved to function best.

It makes sense that your hunter-gatherer ancestors would feast on fatty foods and then go extended periods without a meal (initiating ketosis). It's also reasonable that with little sugar available, our ancestors derived much of their energy from ketones.

So, how do you initiate ketosis, deep clean your cells, protect your brain AND get a leaner body?

Here are three simple ways:

Foods to Eat (and Avoid) on a Ketogenic Diet

It’s important to remember that the ketogenic diet is NOT a high-protein diet. In fact, eating too much protein can block ketosis as your body converts the protein to glucose through gluconeogenesis.

So, while a ketogenic diet should include protein from wild and pastured sources, like beef, poultry, pork, eggs, fish and shellfish, it should also be abundant in healthy fats.

These should include avocado and avocado oil... pastured tallow, lard and duck fat... pastured butter and ghee... macadamia nuts and oil... olives and olive oil...coconut oil and coconut butter.. You can also include full-fat dairy (if tolerated), like grass-fed raw cheeses and heavy whipping cream.

Foods to avoid on a ketogenic diet include:

It usually takes four to six weeks of following a ketogenic diet plan to become “fat-adapted” – the process of shifting your metabolism from sugar to fat-based sources for fuel.

When this happens, not only will fat oxidation increase naturally, your body will also start to produce ketones that can be used as fuel!

Buyer Beware: Not All Keto Meal Plans are Created Equal

Now that you've learned the many benefits of adopting a keto diet, you might be ready to jump on board. 

Unfortunately, there are many keto diet plans you want to avoid!

For example, many offer ketogenic meal plans that rely heavily on dairy products to increase the fat. Others serve boring meals that lack variety (and essential micronutrients). And most are missing the comfort foods we all enjoy!

Perhaps worst of all, many so-called "keto meal plans"... aren't keto at all!

Achieving nutritional ketosis requires a specific macronutrient ratio. Carbs must be below a certain amount and protein should be moderate (but not too high). So if you happen to visit these "fake keto" sites that claim their recipes and meals are keto – yet they don't display the actual macronutrient ratios and carbohydrate amounts – run the other way.

We built one of the world's most advanced recipe analysis tools. And we've applied it to many of the meals and recipes that other sites claim are keto. They often have too much protein, too many carbs and not enough fat!

In other words, their their recipes and meal plans are NOT keto and will impede your success on the keto diet!

Now, before I tell you the "Magic Macros" to look for and how to get everything you need to succeed on keto...

Kelley Herring - Founder Meal GeniusPlease Allow Me to Introduce Myself...

My name is Kelley Herring.

I’m the author of hundreds of articles and more than a dozen books (including a series published by McGraw Hill) on the power of foods to promote health and protect against disease.

And while my background is nutritional biochemistry, my true passion is translating nutritional science into practical solutions.

Over the years, I’ve created more than two thousand healing recipes and menus.

But the truth is that recipes alone are not very practical... what you need is a plan!

Your Secret to Success on the Keto Diet is a Meal Plan

Eating is something we all do every day…

Yet, with never-ending to-do lists, making a plan for the foods we’re going to buy and prepare is often the last thing on our mind. So we “wing it” at the store. We eat out more than we should. And we end up eating the same foods over and over again at home.

Our health suffers for the sake of convenience. We spend more time in the kitchen. Make more trips to the store. And more of the food we buy goes to waste.

A meal plan and shopping list creates order from this chaos. It reduces stress, saves you time and money and helps you enjoy the very best of health!

The only problem is that…

Planning & Preparing Healthy Keto Meals Can Feel Like a Full-Time Job

Even for the most organized home cook, it is a huge challenge to create new meal plans and shopping lists week after week.

If you have to plan around allergies, intolerances and other health concerns (or if you wish to follow a “special diet” like the ketogenic diet) the time and effort can be overwhelming.

Not to mention planning for an entire family!

And unfortunately most “done-for-you” meal plans don’t cater to YOUR needs…

One-Size-Fits-All Does NOT Work When it Comes to Your Diet!

We all have different budgets for food… different sized families and appetites… different likes and dislikes… and different health concerns to manage.

But our differences don’t end there, because…

Each one of us is biochemically and genetically unique.

This is why two people can follow the same diet with very different results. It is also why a healthy food for one person… could actually make YOU sick!

So, why should your meal plan be the same as everyone else’s?

It shouldn’t, of course, and that is why…

I Dedicated My Career to Create a State-of-the-Art (and Easy to Use) Personalized Meal Planning Solution…

My goal was to bring nutritional science into the kitchen… to take the guesswork out of meal planning... and to make it easy (and delicious) to follow even the strictest dietary protocol.

I wanted to deliver a program you can use to create meal plans that account for your taste preferences… your health concerns… your allergies and intolerances… and scaled to the exact number of servings (and appetites) in your family!

A plan that provides the most delicious organic meals – at better-than-drive-through prices – while you spend LESS time in the kitchen than you do today!

I never thought it would be easy, but I had no idea how difficult it would be. I thought it might take a few years. It has taken a decade.

But the good news is that my hard work is to your benefit. And the result of those efforts is a solution to easily create perfectly personalized meal plans for YOU!

Introducing Meal Genius®: The Future of Meal Planning… Today!

It all begins with a simple Meal Plan Personalization Quiz.

Answer a series of simple questions to let Meal Genius know how many people you’re cooking for and any special diet or nutritional protocol you want to follow (there are more than 20 to choose from).

Two minutes is all it takes to select your answers and…

Create a 100% Personalized Meal Plan to Suit YOUR Unique Dietary Needs

Click “Submit” and Meal Genius instantly goes to work to create a delicious meal plan and shopping list with every detail personalized to the specifications YOU select.

If you choose a ketogenic meal plan, here are just a few ways you can customize your plan:

  • Whole 30 Keto Meal Plan
  • AIP Keto Meal Plan
  • Mediterranean Keto Meal Plan
  • Pescetarian Keto Meal Plan
  • Dairy-Free Keto Meal Plan
  • Instant Pot Keto Meal Plan
  • Freezer-Friendly Keto Meal Plan
  • Low FODMAP Keto Meal Plan

Of course, you can easily change your plan at any time (and as often as you like)!

With our easy Recipe Editor you can even add your own family favorites and Meal Genius will calculate the nutrition for you!

And speaking of “nutrition”, you can’t manage what you don’t measure. That’s why…

Every Food, Recipe and Menu in Meal Genius Includes the Amounts and Percentages of 45 Key Nutrients!

We proudly display the full nutrition information, macronutrient ratios, breakdown of fats, servings of fruits and vegetables, and even the vital micronutrients contained in each and every meal in your plan.

Your plan also provides you with a detailed nutrition report on 40+ nutrients every day!

And if you do follow a ketogenic diet, you’ll be glad to know that every recipe and meal in your plan meets what we call, The Magic Macros™.

That means they will contain a minimum of 66% fat and maximum of 6% carbohydrate and 25% protein. On average, the macronutrient ratio of your meals (assuming you select the keto option) will be:

And with more than 500 keto meals and recipes in the system, you can be sure that your personalized plan will offer as many delicious options as your heart desires!

Here is a Sample of What You Will Enjoy

Keto Eggs Baked in Avocado
Pulled Pork with Kalamatas & Avocado
Steak Salad with Romesco
Steak Salad with Romesco
Kalua Pork with Braised Red Cabbage & Avocado
Kalua Pork with Braised Red Cabbage & Avocado
Keto Cobb Salad
Keto Cobb Salad
Keto Paleo Meatballs with Zoodles
Keto Paleo Meatballs with Zoodles
Pulled Pork with Kalamatas & Avocado
Pulled Pork with Kalamatas & Avocado
Keto Margherita Pizza
Keto Margherita Pizza
Chicken Thighs with Castelvetranos & Brussels Sprouts
Chicken Thighs with Castelvetranos & Brussels Sprouts
Guacamole Deviled Eggs with Bacon
Guacamole Deviled Eggs with Bacon
Keto Shrimp & Arugula Salad
Keto Shrimp & Arugula Salad
Pork Taco Lettuce Wraps
Keto Salmon & Avocado

What's more, your plan comes with all the comfort foods you love... and none of the carbs you don't! Hearty breads, pancakes, waffles, cakes, cookies, brownies and more…

You will never feel like you're missing out on your old favorites...

Keto Chocolate Mousse
Keto Chocolate Mousse
Keto Coconut Butter Brownies
Keto Coconut Butter Brownies
Keto Pound Cake
Keto Pound Cake
Keto Mint Chocolate Chip Ice Cream
Keto Mint Chocolate Chip Ice Cream
Keto Chocolate Cake
Keto Chocolate Cake
Keto Waffles with Whipped Cream & Bacon
Keto Waffles with Whipped Cream & Bacon
Secret Ingredient Keto Chocolate Chip Cookies
Secret Ingredient Keto Chocolate Chip Cookies
Keto Lemon Cheesecake Bars
Keto Lemon Cheesecake Bars
Keto Cream Cheese Pancakes
Keto Cream Cheese Pancakes
Keto Coconut Macaroons
Keto Coconut Macaroons
Keto Classic Yellow Cake
Keto Chocolate Lava Cake

Getting started with your personalized Keto Meal Plan can help you:

Best of all, your personalized Keto Diet Meal Plan takes only minutes to create!

And that’s not all, because Meal Genius offers far more than just meal planning…

Healing U: Your Definitive Guide to Nutrition, Disease Prevention & Effortless Weight Loss Using the Power of Healing Foods

As a member of Meal Genius, you’ll also receive a FREE subscription to Healing U – an indispensable educational series for home cooks and health nuts alike.

You’ll enjoy dozens of how-to Kitchen GuidesHealing Fact SheetsNutritional Protocols and tools to save you time in the kitchen, help you find the healthiest products, and most importantly to improve your health – one delicious bite at a time.

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What is it Worth for You to Achieve All this and More?

You could easily pay $500 for a custom meal plan from a nutritionist or functional medicine doctor.

For your money, you would likely receive a two-week meal plan… a dozen decent recipes... and a set of dietary “guidelines.”

I am NOT dismissing the value these professionals provide. The right doctor, nutritionist or health coach can offer you priceless healing insight. They can help uncover the causes of illness and create a protocol that’s perfect for you!

But when it comes to meal planning – they offer a fraction of the value you get from Meal Genius

Two minutes with Meal Genius generates
More meal-planning “horsepower” than a
Team of people could create in two weeks!

It’s like having a personal nutritionist and recipe developer working just for you. And if you’re already seeing a natural health practitioner, it makes their recommendations even more valuable!

Meal Genius is a tool that turns complex nutritional protocols into practical (and delicious) solutions.

It brings the clinic to the kitchen and translates the prescription pad… to your plate!

We could easily charge the $500 you might pay for a custom meal plan.

And when you consider the decade of extraordinary effort, a million dollars in development costs, and what it took to create, test and photograph more than a thousand recipes…

It would be worth every penny.

The great news is that Meal Genius won’t cost you $500…

In fact, you won’t even pay the retail price of $200 if take action today!

 Accept this invitation to receive Meal Genius, and you’ll get everything for an annual fee of just $99!

That’s the cost of just one session with a personal trainer or a single consultation with a nutritionist (most of whom charge $60-$120 per hour). Yet, the benefits you receive will last a lifetime.

And because the entire program is delivered online, through your own personal secure portal, you can sign up, login and get started right away!

As soon as your order is complete, you will receive an email with easy 1-2-3 instructions for setting up your meal plan.

And we are so confident in your success that you can…

Try Your Personalized Keto Diet Plan… 100% RISK FREE!

Meal Genius Guarantee Certificate

The Meal Genius personalized meal plan and lifestyle program is going to change your life and dramatically improve your health.

Before you take another bite of food (or swallow another pill), you owe it to yourself to put this information in your hands. You have absolutely nothing to lose, and everything to gain.

Don’t hesitate…

Your health is too valuable. Take action today!

Why You Need a Personalized Diet

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