Friday, July 10, 2020
Best Way To Lose 10 LBS In One Week!
"TAKE THE 28-DAY KETO DIET CHALLENGE & GET EVERYTHING YOU NEED FOR KETO DIET SUCCESS"
Gives you an EASY-TO-FOLLOW PLAN and includes everything you need to be successful with the KETO DIET - both now and in the long term!
Sign up now and get our 28-Day Meal Plan and 10 expert guides to educate and inspire you...in your Ketogenic Diet Journey.
Sign up now and get our 28-Day Meal Plan and 10 expert guides to educate and inspire you...in your Ketogenic Diet Journey.
28-Day Keto Challenge is a well-crafted plan that gets you through your first month. Because the body doesn’t willingly want to enter ketosis, which is why an important prerequisite of the diet is the restriction of carbohydrates.
The 28-Day Keto Challenge gives you a proven plan which includes a Day Meal Plan to help your body enter into Ketosis and begin using the fat in your body as fuel thus burning the fat.
The major reason most people don’t achieve their weight loss goal is firstly for lack of a good plan that is simple and easy to follow and lack of motivation and discipline.
The 28-Day Keto Challenge is a challenge, a challenge for you to step up and achieve your weight loss goal. With a simple and easy to follow plan, with meal plans, weight loss trick that includes intermittent fasting tips.
The 28-Day Keto Challenge has been design to help you succeed with the next 28 days of taking up the challenge. So would you take up the challenge?
The 28-Day Keto Challenge gives you a proven plan which includes a Day Meal Plan to help your body enter into Ketosis and begin using the fat in your body as fuel thus burning the fat.
The major reason most people don’t achieve their weight loss goal is firstly for lack of a good plan that is simple and easy to follow and lack of motivation and discipline.
The 28-Day Keto Challenge is a challenge, a challenge for you to step up and achieve your weight loss goal. With a simple and easy to follow plan, with meal plans, weight loss trick that includes intermittent fasting tips.
The 28-Day Keto Challenge has been design to help you succeed with the next 28 days of taking up the challenge. So would you take up the challenge?
PROS
- Easy to learn and follow. This is the simplest keto challenge guide you can get. Everything is done for you with step by step tips.
- Very comprehensive. This system is well-structured and designed with step by step tips on each part making it easy for the users to benefit from the information.
- The keto challenge does not just give you a way to help you lose fat. It also enables you adapt a new life that is going to work for you every well for a long time.
- It is made of very many meals and recipes that one can use for a long time even after achieving result after the 28 days.
- The 28-Day Keto Challenge offers you a 60-day guarantee money back in case the system does not work for you as you expected.
CONS
- You need to be patient when using this product. It takes time to learn and follow all the tips offered for it to work for you.
- The guide is only available in form of a soft-copy leaving out people who would be interested in hard copies.
KETO DIET FOR BEGINNERS: HOW TO START THE KETOGENIC DIET?
Starting any diet is tough, and starting a ketogenic diet is often even harder. In fact, I’m often asked if there’s a keto diet for beginners. You’ve got to give up your toast and cereal (or donuts) at breakfast, your sandwiches at lunch, and your pizza for dinner. Oh…and no yummy desserts! But starting keto doesn’t have to be painful!
I’m pointing out that starting a ketogenic diet isn’t a walk in the park (at least for us normal humans who dream about what to eat for lunch while we’re eating breakfast).
In this article, I’ll show you the absolute best way for a beginner to start a ketogenic diet. First thing towards your Keto journey is to know what exactly is the keto diet.
I’m pointing out that starting a ketogenic diet isn’t a walk in the park (at least for us normal humans who dream about what to eat for lunch while we’re eating breakfast).
In this article, I’ll show you the absolute best way for a beginner to start a ketogenic diet. First thing towards your Keto journey is to know what exactly is the keto diet.
What Exactly Is the Keto Diet?
The ketogenic diet — better known as “keto” — is having a bit of a moment right now. It’s been wildly popular on social media in recent weeks, and Google searches for keto-related terms have skyrocketed since the new year; celebrities the likes of Tim Tebow and Kourtney Kardashian have touted it as a detox, or a “reset button” for the body. The idea is that you can lose weight by replacing the body’s typical go-to energy source — carbs — with fats. That means its followers are downing things like whipped cream, mayonnaise, butter, and cheese.
What is a ketogenic diet?
The keto diet is an eating plan that consists of 80 percent fat and little to no carbohydrates. Keto works by changing the way the body turns food into energy.
Our bodies have become accustomed to burning sugar for energy, and the goal to getting in “ketosis” is to switch your body to using ketones for fuel instead.
The keto diet gets the body to produce small fuel molecules called “ketones” instead of depending on blood sugar (glucose) to use as fuel. When blood sugar is in short supply, the body will use ketones.
“Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar.)” – Diet Doctor
It is really important not to load up on protein, since the body will eventually take that extra protein and turn it into blood sugar. The main focus is on healthy fats, and lots of it!
Our bodies have become accustomed to burning sugar for energy, and the goal to getting in “ketosis” is to switch your body to using ketones for fuel instead.
The keto diet gets the body to produce small fuel molecules called “ketones” instead of depending on blood sugar (glucose) to use as fuel. When blood sugar is in short supply, the body will use ketones.
“Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar.)” – Diet Doctor
It is really important not to load up on protein, since the body will eventually take that extra protein and turn it into blood sugar. The main focus is on healthy fats, and lots of it!
“Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose… or ketones.” – Diet DoctorInterestingly enough, there are three different ketones, or “ketone bodies” used as fuel by the body:
- Acetone
- Acetoacetate
- Beta-hydroxybutyrate
So what does this all mean once your body goes into ketosis?
The body switches its fuel supply to run almost entirely on fat. This also means that the body will access the fat stored to burn them off. The “side effects” are less hunger with a steady supply of energy. People on the diet have reported more energy, feeling more alert and focused.
The body switches its fuel supply to run almost entirely on fat. This also means that the body will access the fat stored to burn them off. The “side effects” are less hunger with a steady supply of energy. People on the diet have reported more energy, feeling more alert and focused.
How To Start The Keto Diet?
Four Steps to Starting a Successful Keto Diet: Now that you know the what and the why behind the ketogenic diet, let’s learn about how you can get started. Although there are many different approaches to keto you can try, most of your results will come from following these steps:
- Decrease Stress
- Eat the right foods.
- Eat the right amount of those foods.
- Prepare for the keto flu.
Step 1: Pick a non-stressful week to start your keto diet
Or just clear your schedule. Cancel any parties or lunch/dinner plans. And don’t start when you have to travel that week! We know that sometimes this is easier said than done! High levels of the stress hormone cortisol can elevate your blood sugar levels and get in the way of your body’s ability to achieve ketosis. If your job or personal life is currently more stressful than usual, you may want to wait to start a keto diet. You can also help reduce stress by getting lots of sleep, exercising regularly, and trying relaxation techniques like meditation or yoga.
Step 2: What to Eat and What to Avoid on the Keto Diet
Just by following this step alone, many people are able to lose weight and improve their health significantly. By replacing carb-heavy foods with keto-friendly foods, you will naturally eat fewer calories than before, causing you to lose weight and enhance many aspects of your health.
Here’s a look at the things you should primarily be eating on Keto:
Things you should avoid on the Keto Diet:
- Meat – This includes red meat (like steak) as well as pork products (sausage and bacon and ham) and white meat (like chicken and turkey). Fatty meats can be helpful in a Keto Diet.
- Fish – Look for high-fat fish, like tuna and salmon.
- Eggs and dairy – If you think there’s nothing better than butter and cheese, you’re in luck! Eggs, butter, and cheese are all a big part of eating Keto. You’ll want to make sure your items are as unprocessed as possible, so stick to cheeses like cheddar, mozzarella and blue, and look for butter and egg products that are organic or come from free-range animals.
- Healthy fats – Nuts, seeds, and avocados are your keys here. Almonds, macadamia nuts, Brazil nuts, and nut butters.
- Dressings and oils – Greek dressing, caesar dressing (though check the ingredients), ranch, aioli. When you need an oil, stick to extra-virgin olive oil, avocado oil, coconut oil.
- Veggies – Cruciferous greens like spinach, kale, broccoli, cauliflower, that sort of thing.
- Meatless proteins – Tempeh, tofu, and seitan can take the place of meats in a vegetarian or vegan Keto Diet.
Things you should avoid on the Keto Diet:
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
Step 3: Eat the Right Amount of Keto-Friendly Foods
Your calorie consumption (i.e., how much you eat) is the most important variable to be aware of when you are trying to lose or gain weight. If eating keto foods (i.e., following step 1) isn’t getting you closer to the results you want, you may need to track how much you eat more precisely.
To illustrate the importance of calories, here are some principles behind dieting that have held true after a tremendous amount of scrutiny:
And the two previous statements hold true regardless of the fat and carb content of your diet (when calorie consumption is equal).
If we follow the data further, we find that:
Altogether, we can conclude that — if you want to gain or lose weight in the healthiest way possible — slow and steady wins the race. In fact, research indicates that losing weight at a rate of 1 to 2 pounds per week is best.
Use our Custom Keto Meal Planner to know What to eat and How much should you eat on your keto diet.
How to Figure Out How Much You Should Eat on the Keto Diet:
There are two main methods you can use to figure out how much to eat on keto for optimal results (and they both require some experimentation):
Fat, Protein, and Carb Intake: How Much of Each Macro-nutrient Should You Eat?
Although calorie consumption is one of the most critical variables that determine whether you lose or gain weight, you must also take note of how much fat and protein you eat if you want to decrease your body fat % and maintain (or build) as much muscle mass as possible.
Let’s take a quick look at the importance of each macro-nutrient and how to find your ideal intake for each one:
To illustrate the importance of calories, here are some principles behind dieting that have held true after a tremendous amount of scrutiny:
- When we eat fewer calories than we use throughout the day (i.e., we are in a calorie deficit), we lose weight.
- When we eat more calories than we use throughout the day (i.e., we are in a calorie surplus), we gain weight.
And the two previous statements hold true regardless of the fat and carb content of your diet (when calorie consumption is equal).
If we follow the data further, we find that:
- Severely restricting calories (i.e., extended fasts and very low calorie diets) will cause dramatic weight loss that increases the likelihood of hormonal issues and weight regain in the future.
- Being in an excessive calorie surplus will cause an increase in fat mass and health issues like heart disease and type 2 diabetes.
Altogether, we can conclude that — if you want to gain or lose weight in the healthiest way possible — slow and steady wins the race. In fact, research indicates that losing weight at a rate of 1 to 2 pounds per week is best.
Use our Custom Keto Meal Planner to know What to eat and How much should you eat on your keto diet.
How to Figure Out How Much You Should Eat on the Keto Diet:
There are two main methods you can use to figure out how much to eat on keto for optimal results (and they both require some experimentation):
- Check your results and adjust food intake from there. This method requires you to measure your results every 3-5 weeks and change how much fat you eat based on what you find. Losing weight too fast and feeling fatigued all the time? Eat a bit more fat with your meals or add a keto snack to your day. Barely losing any weight? Reduce the fat content of your meals. After making the appropriate adjustments to your keto diet, check your results after another 3-5 weeks to see if you are reaching your goals at a healthy pace.
- Use a keto calculator and track your calorie consumption. If you’d rather be more precise with your food intake, I recommend using our custom meal planner or a keto calculator to establish a starting point for your calorie, fat, carb, and protein consumption. Once you know how much you need to eat, try using a calorie tracking app. Both the calculator and the tracking app will help you figure out exactly how much you need to eat every day to reach your goals.
Fat, Protein, and Carb Intake: How Much of Each Macro-nutrient Should You Eat?
Although calorie consumption is one of the most critical variables that determine whether you lose or gain weight, you must also take note of how much fat and protein you eat if you want to decrease your body fat % and maintain (or build) as much muscle mass as possible.
Let’s take a quick look at the importance of each macro-nutrient and how to find your ideal intake for each one:
- Carbohydrates. Without restricting carb consumption, you cannot enter ketosis. For most people, we recommend eating below 35 grams of carbs a day. Don’t worry, carbs are technically not essential, so most of us can get away with limiting them as much as we want.
- Fat. On the keto diet, fat will be your primary calorie source, so it is essential that you eat enough to get the results you want. To help you figure out your ideal fat intake, use a keto calculator.
- Protein. Protein is an essential part of every diet. Without eating enough, you will increase your likelihood of losing muscle mass, and your overall health and well-being will suffer. On the other hand, eating too much protein can decrease ketone production. This is why it is essential to eat the right amount of protein while you are keto dieting — not too much, not too little. Use a keto calculator to find your ideal protein intake.
Step 4: The Keto Flu and How to Remedy It
If you have never tried the keto diet before, you are probably a carb-burning machine. By following keto, you will be robbing your body of its primary fuel source — and this abrupt dietary shift will cause many changes throughout your body.
As a result of these changes, you may experience something called the “keto flu”. Keto flu is basically an umbrella term for the flu-like symptoms that may occur as your body adapts to a significant decrease in carb consumption.
Fortunately, you can make it through this flu — especially now that you are going to be prepared for it.
If, during the first few days of keto dieting, you experience fatigue, mental fogginess, and/or other keto flu symptoms, try using these three strategies to help remedy them right away:
As a result of these changes, you may experience something called the “keto flu”. Keto flu is basically an umbrella term for the flu-like symptoms that may occur as your body adapts to a significant decrease in carb consumption.
Fortunately, you can make it through this flu — especially now that you are going to be prepared for it.
If, during the first few days of keto dieting, you experience fatigue, mental fogginess, and/or other keto flu symptoms, try using these three strategies to help remedy them right away:
- Drink more water
- increase your sodium, potassium, and magnesium intake
- Eat more fat (especially MCTs)
Sample Keto Diet Plan for Beginners
This sample keto diet for beginners provides 21.4g of net carbohydrates. Atkins has even more plans personalized to your lifestyle, as well as an incredible library of delicious low carb recipes.
Breakfast: 4.6g net carbs
Eggs scrambled with sautéed onions and cheddar cheese
Snack: 1g net carbs
French Vanilla Shake
Lunch: 6g net carbs
Grilled chicken over baby spinach, tomato, and avocado salad
Snack: 4.4g net carbs
1 cup sliced red bell pepper with 2 tbsp ranch dressing
Dinner: 5.4g net carbs
5 oz hamburger, 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, 2 romaine lettuce leaves
This sample keto diet for beginners provides 21.4g of net carbohydrates. Atkins has even more plans personalized to your lifestyle, as well as an incredible library of delicious low carb recipes.
Breakfast: 4.6g net carbs
Eggs scrambled with sautéed onions and cheddar cheese
Snack: 1g net carbs
French Vanilla Shake
Lunch: 6g net carbs
Grilled chicken over baby spinach, tomato, and avocado salad
Snack: 4.4g net carbs
1 cup sliced red bell pepper with 2 tbsp ranch dressing
Dinner: 5.4g net carbs
5 oz hamburger, 1 oz pepper jack cheese, 1 small tomato, ½ Hass avocado, 2 romaine lettuce leaves