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Category Archives for "Keto Diet"

Nov 17

5 Tips Every Keto Diet Beginner Should Know

By Jessica | Keto Diet

So you’ve heard the hype about the keto diet and now you’re ready to jump in. That’s awesome! Before you leap in, here’s 5 tips to help you succeed and lose weight with a ketogenic plan.So you’ve heard the hype about the keto diet and now you’re ready to jump in.

That’s awesome! Before you leap in, here’s 5 tips to help you succeed and lose weight with a ketogenic plan.

If you’ve never heard of the keto diet, no worries. In a nutshell, if you’re looking for a tried and tested diet and nutrition plan to help get you lean, a ketogenic diet plan could be exactly what you need. This nutritional plan has proven hugely effective in terms of fat loss, muscle growth and retention, and athletic performance.

A lot of athletes and sports personalities all over the globe, following a ketogenic diet all year round and they swear by it. While I’m about as far from a professional athlete as you could possibly be, I still think it’s a great fit for me and my life.

Keto diets can be tough to understand at first glance. The tips below will make things easier and help you get a better idea of what the ketogenic diet is all about.

1. Learn to Understand What the Keto Diet Is and isn’t a lot of people make the mistake of thinking that keto diets are basically the same as diets such as The Atkins Diet, but they aren’t. While both diet plans are indeed low in carbs, Atkins is high in protein and moderate in fat. Keto, however, is a low carb, moderate protein and high fat diet. The focus is on the fats that you consume. So, the majority of your macros should be coming primarily from healthy fat sources.

2. Stay hydratedHydration during a keto diet plan is essential, which is why it’s vital that you drink plenty of water at regular intervals throughout the day. Hydration improves athletic performance. It helps your body to flush out toxins, and ensures that your organs function optimally while your metabolism is firing on all cylinders. Ideally, you want to be consuming at least 32 – 48 ounces of water before midday, of which 32 oz should be consumed upon waking to help jumpstart your metabolism.

3. Get plenty of healthy fats While you can be a little lenient when it comes to your fat consumption on keto, ideally you will need to ensure that the majority of your fats come in the form of healthy fats. Avoid trans-fats which are unhealthy, and instead, focus on healthy fats such as MCTs (Medium Chain Triglycerides). The reason for this is that MCTs, due to their molecular structure, are converted into ketone bodies almost instantly, providing you with instant bursts of energy. Organic coconut oil is enriched with MCTs, and other healthy sources of fat include: oily fish, nuts, seeds, nut butter, whole eggs, avocados, and red meat.

4. Be careful of too much protein Remember, protein consumption should only be moderate. Healthy fats should take priority here. People trying to build muscle on keto often make the mistake of thinking they need to be taking in heaps of protein when this is not the case at all. Too much protein can result in a physiological process known as gluconeogenesis, which causes amino acids to be converted into glucose sugars. Glucose sugars in the system can potentially knock you out of ketosis, which is the last thing you want.

5. Make a Plan and Stick to It. So much of success with any diet is having a plan. Not just an overall plan like the “keto diet” or the “paleo diet,” but a daily plan that works for you. Think about and plan what you are going to eat each day. This can be a big switch for some people.

If you’re not a big planner, think about buying a pre made plan. This is what I did. All information these days is available online for free, it’s just a matter of how much time you want to spend researching and constructing a plan. One Keto plan I would recommend is call Keto Beginnings which is a great place to start. Check it out here if you want.

Conclusion

Congrats on taking the leap, or at least laying the groundwork to start changing your life for the better. These 5 basic pointers will help you succeed on a ketogenic diet. Give it a try! You can do it.

Nov 03

THE KETO BUNDLE

By Jessica | Keto Diet

DISCOVER HOW TO GET A LEAN, HEALTHY, HEALED BODY THAT LOVES YOU BACK… FROM EATING FAT!

Start making keto work for you today!

Simple Meal Plans

You are likely a busy individual. Whether you are at home with your children or working at the office, it is hard to find time to prepare healthy meals. This meal plan is created for people who have lives besides keto and want to support it that way. Meal prepping and cooking in bulk makes this meal plan easy and inexpensive.

 

Progression Tracking For Success

Tracking your progression is highly crucial when managing keto. But focusing on the wrong metrics can be subtle to your success. We created a worksheet that will help you spot advancement when it seems like you are not moving forward.

 

Delicous Ketogenic Cookbook

With complete 45 delicious keto formulas this cookbook is an easy means for you to stay in ketosis and stick with the diet. Each recipe has a complete breakdown of macros as well as nutritionary leads for every day.

 

Extensive Keto Guide

If you’re looking to begin a ketogenic diet, look no further. Here is a full guide that will show you how to start a keto diet without messing up around with any of that “complicated” thing. There are a plenty of details of the best keto info, and if I were you, I’d make time to read it all. By the last of reading this guide, you will know more about the ketogenic diet than 99% of individuals.

That’s why I’ve created the first and most complete guide for building a personalized high-fat ketogenic diet that balances your health — without any time-consuming calorie counting or restrictions. Don’t know what a ketogenic diet is? Keep reading!

Nov 03

Use Healthy Fats to Get the Results You Crave

By Jessica | Keto Diet

GET THE RESULTS YOU CRAVE

When what you’re doing isn’t working, The Keto Beginning is the Launchpad  for achieving flawless health and effortless weight loss through sound nutrition  practices and vibrant food preparation in ways you’ve never seen before.

 Going a step beyond the traditional low-carbohydrate approach, The Keto Beginning  offers an allergen-free solution to paleo-friendly, low-carbohydrate living with a focus on using nutritional ketosis as the underlying rocket fuel to propel you  to a new dimension of health.

Gain total body confidence, regulated metabolism, and liberated health without  the need to radically reduce (or even count) calories. This is the lifestyle change  that empowers your body + mind to achieve the state of health you’ve been  searching for.

If what you’re doing isn’t working…

Dare to do something different.

Oct 27

Desserts on a Keto Diet

By Jessica | Keto Diet

The Keto diet is designed to cut down on carbs. High carbs cause plenty of glucose, so what do you do about dessert? The Keto diet suggests you replace sugar with Xylitol when preparing desserts because it has a low glycemic index and tastes like sugar. Where can you get the recipes?

There’s a wider variety of desserts on a Keto diet than you might think there are. There is gelatin; pudding; pie; cream cheese desserts; muffins and hot chocolate. If breaded items have carbs, then how can you have pie on a low carb diet? Dry flour, including almond, coconut flour or xanthan gum are good replacements for all purpose white flours.

If sugar has carbs, how do you make sweet desserts that taste good? One Keto dieter was able to turn a drink made with Stevia sweetner ,erythritol and unflavored gelatin into sweet gelatin. Another Keto dieter was able to add vanilla flavoring ,natural peanut butter, Stevie, and unflavored almond milk to sweeten this pudding. These recipes have 10 carbs or less per serving.

 

Tropical Mousse Bites can be made with sugar-free dark chocolate, shredded coconut, some coconut oil, whipped cream and lemon zest. The recipe can be found online; it makes 12 servings in under a half an hour. Coconut Raspberry Slices tastes fattening but is made from almond meal, sea salt, and erythritol. Each layer needs to set for about a half hour before you start on the second of four layers: Biscuit, coconut, raspberry and dark dark chocolate.

You can try individual servings of coconut cream pies made with coconut flour. Almond flour can be used as a substitution for coconut flour. It’s recommended you use a sugar substitute.

The best kind of sugar substitute is the kind that’s especially made for baking, otherwise the taste of the sweetener and pies will be bitter. It‘s recommended to bake these in four ramekins.

There’s a recipe for coconut chip cookies that are low in carbs. All these Keto desserts and many more can be found online. Why skip dessert when you are trying to lose weight?

 

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Oct 25

10 Keto Diet Foods to Get You Started

By Jessica | Keto Diet

When starting a ketogenic diet, it is helpful to make a weekly plan that is easy to follow.

The first thing you need to do is clean out your pantry of unhealhty, nonketogenic food to stop yourself from munching on it because of a momentary lapse of judgement. Lock it up if you don’t want to throw it away or want to save it for other family members. Next, you need to create a shopping list with all the delicious ketogenic foods you can find and hit the grocery store. Having a week full of supply of healthy ketogenic food will make it easier to stick to the diet and slim that waist.

Following is a list of 10 ketogenic foods that are most effective on a ketogenic diet and versatile enough to make into variety of ketogenic meals.

1. Meat


+Chicken
+Duck
+Beef
+Lamb
+Fish
+Shrimp
+Scallop

Meats have essentially zero carbohydrates which will help you immensely when making ketogenic meals.

2. Fat

+Butter
+Coconut oil
+Ghee
+Bacon grease
+Extra virgin olive oil

Sources of good fats are very important in ketogenic diet, since you need good fat to melt away fat deposits. Increasing fat intake also breaks a stall if you one stops losing weight after a while on ketogenic diet.

3. Condiments

+Salt
+Chilli powder
+Black pepper
+Herbs
+Low carb soya sauce
+Low carb hot sauce
+vinegar

Eating ketogenic meals is easy if you have the ingredients ready at home. Spices make the meal delectable, without adding carbohydrates.

4. Nuts

+Almonds
+Walnuts
+Pistachio nuts
+Cashew nuts

Nuts are high in good fats and fiber. Eat a few between meals to keep yourself from getting hunger pangs.

5. Lettuce

Lettuce is a life safer. You can make a bun-less burger with lettuce and beef patty, add it to a salad or make roll-ups to go.

6.Cheese

+Blue cheese
+Cheddar cheese
+mozerella cheese

Cheeses are your best friends on ketogenic diet. They add good healthy fats with lots of flavor to the meals.

7. Eggs

Stock a lot of eggs in your pantry because many ketogenic recipes call for it, such as Fathead Pizza, buns, keto bread,etc.

8. Sugar alternatives

+Stevia
+Truvia
+Xylitol

Sugar is a total no-no on a ketogenic diet. There are, however, many sugar substitutes that work just as well.

9. Low carb vegetables

+Broccoli
+Mushrooms
+Zucchini
+Cauliflower
+Cabbage
+Bell peppers

Low carb, non-starchy vegetables are good to add to a soup with meat in it, while also staying under your maximum carbohydrate count.

10. Coffee

Yes, you can have your coffee because coffee is low carb. Just add a sugar substitute and cream, if you’d like to make a low carb coffee for your monrning fix.

One thing you that will notice when on a ketogenic diet is that ketogenic meals are scrumptious, with lots of choices to choose from. You might even fall so much in 1ove with this way of eating that you won’t want to go back to eating high carbohydrate meals ever again.
Websites used when writing this article:
https://www.quora.com/Is-it-necessary-to-include-high-fat-intake-in-a-ketosis-diet-or-is-it-just-a-convenience-because-isn’t-the-idea-to-burn-one’s-body-fat-to-make-up-for-the-lesser-caloric-intake
https://ketodietapp.com/Blog/post/2015/01/03/Keto-Diet-Food-List-What-to-Eat-and-Avoid
https://www.dietdoctor.com/low-carb/recipes/lunch-dinner

This site contains some affiliate links, meaning that if you click on those links, this site may receive a commission at no additional cost to you. Our opinions remain our own, however misguided they may be. This site also participates in the Amazon Services LLC Associates Program,meaning that we may receive a commission if you click on a link to Amazon. Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates.

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