KETOGENIC DIET: The Delicious, Edible, and TOTALLY INCREDIBLE TRUTH About Losing Weight and Transforming Your Body With The ULTIMATE KETO MEAL PLAN!
KETOGENIC DIET: The Delicious, Edible, and TOTALLY INCREDIBLE TRUTH About Losing Weight and Transforming Your Body With The ULTIMATE KETO MEAL PLAN.
GET READY to drop some pounds as well as some bad eating habits.
Prepare your goodbyes for those love handles you may have been holding onto as we deep dive beyond the recipes to 'The Great', 'The Less Good' and 'The Oh Dayum' of a comprehensive KETO MENU and what that actually means to YOU.
Welcome To The Official...CERTIFIED KETOGENIC MEAL PLAN ULTIMATES GUIDE
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Keto has become one of the most popular ways to lose weight and improve your health in the world. According to studies, incorporating these low-carbohydrate, high-fat diets can promote fat loss and improve certain conditions such as type 2 diabetes and cognitive decline plans.
DO YOU LIKE HEALTH AND WELLNESS?
HAVE YOU TRIED TO LOSE FAT AND REDUCE EXCESS WEIGHT?
If so, you probably heard about KETO DIET. What many do not know is that this diet was developed by doctors during the 1920s to assist the management of seizures in children with epilepsy. The original keto diet was very restrictive, requiring participants to divide their total caloric intake as follows:
5% from CARBOHYDRATES
an additional 25% from PROTEIN
and a whopping 70% from FAT
You may be fascinated by the promise of rapid weight loss on a keto diet, but what are you doing before, during and after embarking on these dietary changes? What do you need to know from a practical perspective?
Simply put, we are talking about the good, the bad and it wouldn't be a party if the 'UGLY' didn't reveal it's true colors about the ketogenic diet!
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STILL READING 😎... Here's the 'GREAT' part...
EMBRACING THE JOY OF THE JOURNEY IS KEY! When you start a ketogenic diet, you'll find that you can eat large amounts of high-fat foods such as bacon, cream, and butter. Some changes can, indeed HAPPEN RAPIDLY. Since you are not eating carbohydrates, your body begins to use the energy from the fat stored in your body. Once you get going, so do some of the old bad habits providing you stick with it. If your diet was carb heavy before, you`ll find you come back to a more moderate carb level after you finish the keto diet.
When following a ketogenic diet, meals and snacks ideally should center around the following foods:
SOME KETO-FRIENDLY FOODS TO CONSIDER INCLUDE:
CONDIMENTS (Vinegar, Fresh Herbs, Salt, Pepper, Spices & Lemon Juice)
HEALTHY OIL FATS (Olive, Coconut, Sesame & Avocado)
SEEDS (Sunflower & Pumpkin
NUTS (Almonds & Walnuts)
NUT BUTTER (Peanuts & Cashews)
DAIRY (Whole Yogurt & Butter)
CHEESE (Full Fat Cheddar & Mozzarella)
NON-STARCHY VEGETABLES (Mushrooms, Broccoli, Peppers, Tomatoes & Greens)
AVOCADOS (Whole)
EGGS (Organic, pastured)
POULTRY (Chicken & Turkey)
FATTY FISH (Wild-Caught Salmon & Herring) and
MEAT (Grass-fed, Beef & Pork)
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STILL READING 😎... Let's explore the 'LESS GOOD' now...
You may feel ill, despite the fact that decreasing weight is good for you. The keto flu is a condition that occurs during the first two to four weeks of the keto diet. Because your body burns the rest of the available sugar and switches to burning fat, you may experience flu-like symptoms. It's just water that you've lost weight. Having gone through it myself, it was strange at first and actually felt like a major detox, as I recall.
Although you'll be excited at first because you're losing weight quickly, it's most likely just water weight from the glucose your liver stores in your cells. This feeds into a 'LESS THAN GOOD' relationship with your food. Restrictive diets, such as the keto diet, create a vicious cycle of restriction and overconsumption. When you finally allow yourself to eat the forbidden foods, you will most likely overeat — and gain weight. You'll most likely become constipated. Constipation can be caused by high-fat, low-fiber diets, adding to the discomfort of an already difficult-to-follow eating plan.
SUSTAINING THIS LONG-TERM WILL BE DIFFICULT AND MOST LIKELY IMPOSSIBLE FOR MOST, BUT IT WILL PROVIDE A SOLID FOUNDATION FOR CHANGES IN EATING HABITS AND BODY TRANSFORMATION.
Unless medically required, KETO is a very restricted diet and not feasible for many in the future. At some point you will find it too difficult to follow.
AVOID THESE CARB & SUGAR RICH FAVORITES WHEN DOING KETO DIET
The following food and drink should be restricted:
STARCHY VEGGIES (Corn, Butternut Quash, Potatoes /inc. SWEET, Pumpkin and Peas)
BEANS & LEGUMES ( Chickpeas, Kidney, Lima and Black Beans)
PASTA (Spaghetti and Noodles)
GRAINS (Breakfast Cereals, Wheat, Oats, Tortillas and Rice)
FRUIT: Citrus, grapes, bananas and pineapple.
High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.
BREAD (Rolls, Bagels, English Muffins - White OR Wheat)
BAKED GOODS (Pies, Danish Cookies, Doughnuts and Strudel).
SUGAR & SUGARY (FOODS Candy, Syrups Sugar, Ice Cream)
SWEET DRINKS (Sweetened Teas, Soda and Sports Drinks.
CERTAIN ALCOHOLIC BEVERAGES (Sugary Mixed Drinks, Beer and Sweet Wines ==> i.e. Riesling & Moscato)
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STILL READING 😎... and rounding out the trio to complete the trifecta...
The UGLY of 'Oh Dayum'
LEGITIMATELY, you could be placing your health at risk. The keto diet is high in fat, including saturated fat, which is more harmful. According to studies, if you eat a high-fat diet, your risk of heart attack is four times higher than if you ate the recommended amount of saturated fat every day. That amount is between 7% and 10% of your total calories. You could become nutritionally deficient. When you eliminate entire food groups, you deprive yourself of vital nutrients. You'll be able to recover the load. Because you're only losing water weight, the load will return as soon as you resume eating carbs.
A practical approach to weight loss If you want to cut back, moderation is the way to go. That is, eat fatty or sugary foods in moderation and get the majority of your calories from protein, fruits, vegetables, and whole grains. This diet is easier to stick to at the end of the day because it does not label certain food groups as "bad." In fact, it allows you to consume all foods in a healthy manner.
FOR INSTANCE...
Though carbs should be limited, while following the ULTIMATE KETO MEAL PLAN, you may consume low-glycemic fruits, like berries, utilizing a keto-friendly macronutrient range and adhering to the aforementioned moderation.
Make sure to eat healthy foods and avoid processed foods and unhealthy fats.
Specifically...
AVOID EATING THESE WHILE ON THE ULTIMATE KETOGENIC DIET PLAN!
PROCESSED FOODS (Pre-Packaged Food, Potted / Lunch Meats, Cold-Cuts and Hot Dogs)
UNHEALTHY FATS (Trans Fat, Shortening and Margarine)
DIET FOODS (Foods Containing Sweeteners, Sugar Alcohols and Aspartame; as well as Preservatives and Artificial Flavors / Colors.
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STILL READING 😎... Some closing thoughts to consider...
A HEALTHY KETOGENIC DIET SHOULD ULTIMATELY...
(A) Revolve around high-fat, low-carb food choices and restrict highly processed items and unhealthy fats. Keto-friendly beverage options start with Sugar-Free and include WATER (Tap / Sparkling, Mineral) and unsweetened green tea and coffee.
(B) Like any healthy diet, should include whole foods and many fiber-rich, low-carb vegetables. Choose healthy fats like coconut oil, avocado, olive oil and pastured butter to increase the fat content of dishes.
(C) As a BONUS and to add some context in terms of some specific* SNACK MENU IDEAS, consider adding the following heavy hitting hum-dinging delectables to your roster of foods that INCREASE YOUR FIBER INTAKE
AVOCADOS
SEEDS (Chia Pumpkin & Flax)
RAW COCONUT
NUTS (Walnuts & Almonds)
COLLARD GREENS
CAULIFLOWER
*Try slicing some of the low carb veggies above and pairing with high-fat dipping sauce (i.e. Raosted Cauliflower in Mashed Avocado + Chia Seeds :)
That said, and in general Snacks are best when high in fat, moderate in protein and low in carbs.
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