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How to Make an Easy Keto Diet Plan

Are you thinking about starting a Keto diet but think it might be too complicated?

Don’t worry, it’s easier than it looks.

All you need is the right information and you’ll be on your way to burning some fat.

Read on for these easy Keto diet tips.

Why Keto?

With so many diets and meal plans, why should you give Keto a chance?

The purpose of keto is to take your body into a state of ketosis so it uses your fat stores to create energy instead of carbs.

How does the body achieve ketosis? The body only produces ketones in 2 circumstances.

When you’re starving, your body turns to your fat stores to generate energy because your body is not producing carbs.

The other way to achieve ketosis is to trick your body into thinking you’re starving. By eating in a way to mimic starvation, you force your body into thinking it’s starving while you still get the necessary nutrients.

When you go on a Keto diet you utilize the second option. You will eat very few carbs, a moderate amount of protein, and a high fat intake.

Keto Macros Breakdown

Now that you know how this diet helps you lose weight, let’s look at some easy keto diet tips.

You must have heard of macros before. Macros are often referred to as the big 3, which are fat, protein, and carbs.

  • 1 gram of carbs is equal to 4 calories
  • 1 gram of protein is equal to 4 calories
  • 1 gram of fat is equal to 4 calories

When you’re on a Keto diet, paying attention to your macros is essential. Remember your goal is to consume lots of fat so you’ll want to keep the fat intake at about 65 to 70 percent.

You want to consume a moderate amount of protein but don’t go overboard consuming unnecessary meat. Keep your protein intake to 20 to 25 percent.

Lastly, you should monitor closely your carbohydrate intake and keep it to 5 to 10 percent.

Your macro intake will vary depending on your goals, body type, and gender.

Eat This Not That

You might think an easy keto diet plan might be impossible if you’re unaware of what to eat.

What to Eat

Let’s begin with meats. You’ll want to consume unprocessed meats on a keto diet. There will be very few limitations as long as the meat is high-quality and unprocessed.

  • Chicken (thigh, and whole)
  • Pork (belly, shoulder, and loin)
  • Steak (sirloin, chuck, filet mignon, prime rib)
  • High-quality roast beef, ham, bacon, and duck
  • Seafood (salmon, tuna, and most fish and seafood)

Don’t forget you have to incorporate a great number of fats into your diet to reach your fat macros. Try to incorporate avocado oil, coconut oil, avocados, ghee, and 100% grass-fed butter.

While you don’t want to go crazy with your dairy intake, you’re permitted to eat heavy-cream, grass-fed butter, and hard cheese. You can also eat eggs as they’re a good source of fats and protein.

While on keto, you’re allowed to eat the following nuts: pecans, bazil buts, macadamias, walnuts, coconut, hazelnuts, peanuts, and others.

Make sure you don’t exceed the daily recommended amount of nuts.

When it comes to vegetables, remember not all of them are created equal. You’ll want to stick to veggies that grow above ground.

Eat low-carb vegetables such as spinach, kale, lettuce, green beans, lettuce, cabbage, mushrooms, celery, zucchini, asparagus, broccoli, and eggplant.

To season your food feel free to use sugar-free herbs and spices, salt, and pepper.

What to Avoid

In order to have an easy keto diet, you’ll want to know exactly which foods to avoid.

Stay clear of all added sugars such as candy, cookies, chocolates, cakes, and other desserts. Also, always read the label to search for added sugar.

Avoid all bread such as wheat, whole grain, and white. Pasta and starchy foods such as rice, potatoes, beans, and lentils are also forbidden.

Fruit is also not allowed due to the high amounts of sugar. However, you can eat berries in moderation.

Sample Meal Plans

Try easy keto diet meal plans. You don’t have to eat gourmet meals every day to make the most out of a keto diet.

Breakfast

For breakfast, you can stick to simple ingredients and mix it up so you never get bored of the same thing. Eggs are your best friends while on keto, so stock up on them.

Try a few easy and simple combinations:

  1. Try the classic bacon and eggs. Make fry some eggs sunny side up and eat them with a side of bacon.
  2. Mexican style scrambles eggs. Mix up jalapenos, tomatoes, scallions, and shredded cheese.
  3. Simple scrambled eggs with avocado slices.

Lunch

For lunch, you have more options than salads. If you’re on the go, you might want to prepare things that are convenient.

  1. Try a lettuce BLT. Skip on the bread and wrap up some bacon, mayo, and tomato in lettuce. Make sure the mayo is avocado oil based and not the typical canola oil mayo.
  2. Create a delicious salad with spinach, shrimp, and avocado. Drizzle it with olive oil, salt, and pepper.
  3. Why not try some keto sushi?

Dinner

Keto dinners don’t have to be complicated either.

  1. Get a veggie spiralizer and make some zucchini pasta with chicken thighs.
  2. Try the classic salmon with asparagus. Coat the salmon with butter, fresh herbs, and lemon and bake in the oven.
  3. Love shrimp scampi? Make a keto friendly version with zoodles.
  4. Cook a delicious steak with a side of grilled veggies.

Snacks

Of course, to satisfy those cravings, you’ll want to snack on keto approved munchies:

  1. Berries and heavy whipping cream (in moderation)
  2. Beef jerky or pork rinds
  3. Serving of nuts (preferably not cashews)
  4. Veggies and low carb cheese such as cream cheese
  5. Dark chocolate (70% or 85% are recommended

Try This Easy Keto Diet Tips

Starting on a keto diet is easy as it looks. Once you have the basic knowledge, you will have the opportunity to start burning fat.

Not much of a cooker? Let Ketone Bodies help you. We specialize in only the highest quality ingredients and delivers them to your door.

Start by browsing our menu, and contact us with any questions.

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Benefits of Choosing a Low Carb Meal Delivery Service

Have you been wanting to try out a healthier, lower carb diet, but just haven’t been able to put it together yourself? Maybe you live a busy enough life, where adding in meal prep or researching how to cook new recipes just isn’t practical. That’s where a lot of us are at, actually.

Thankfully, we live in an age where low carb meal delivery is ubiquitous and practical. If you already spend a fair amount of time eating out or eating prepackaged meals on the run, then this is your ticket out. A meal delivery service can completely transform your health and lifestyle.

Aren’t sure that a service like this can work for you? Well, take a closer look at the perks and how it works for the average person.

Contents:

Actual Time Savings

If you stopped and thought about just how much time we spend every day, especially when dieting, on planning and cooking what we’re eating, it can easily exceed 10-15 hours a week. That’s like losing a day of productivity. And, if you’re like most Americans, that’s time no one is willing to give up their free time for.

And so, we don’t and eating healthy just becomes another chore, where even the most dedicated have their cheat days that compromise their whole diet. It doesn’t have to be that way if you subscribe to a low carb meal delivery service. The food is already researched, prepared, and ready for you.

This is the perfect opportunity for those who want to try a new diet like Keto, but are intimidated by the need to rethink everything you eat. You can get that with prepared, fully-cooked meals that contain no GMOs, pesticides, antibiotics, or fillers, like those commonly found at the grocery store chains.

Lastly, the advantages of having a low carb meal delivery service for those who hate packing a lunch for work are even more pronounced. This is where a lot of dietary sacrifices are made, unfortunately. Lunch breaks at work are usually short, so that usually means questionable cafeteria food or fast food if you can’t pack.

Don’t settle for less, have your meal prep done before you even leave the house.

Take Control of Your Diet

Another big problem that can stand in the way of a successful diet is knowing what exactly is in your meals. This means being able to tally specific intake totals of things like calories, carbs, and salt, and sugar. You can certainly do this with your own homemade meals, but it’s yet another time-consuming process.

Low carb meal delivery makes it easy to keep track and control your intake. You can streamline the whole process by just reading the nutrition information that comes with your prepared meals, then inputting them in an app. This makes it much harder to deceive yourself by not knowing exact numbers on your diet.

Most diets fail quickly due to not sticking to the plan and including more “cheat” days than necessary. In reality, every day is a cheat day because you aren’t controlling how many carbs you’re eating. Packaged deals with meal delivery services make long-term goals very realistic and easy to maintain.

Special Diets

Those who have special dietary confinements know the problems of having to search for a meal that fulfills your dietary needs. Regardless of whether you’re attempting to eliminate carbs, have a gluten sensitivity, or don’t eat meat, reading through dishes on a menu that you can eat can be tough. Special diets emphasize the importance of know exactly what is in your food.

Even if you don’t see yourself as someone who needs to be on a low carb diet, the delivery service can make your life much easier. Being able to specify what your dietary needs are and getting exactly what you asked for is such a time-saver and stress-reliever.

Why a Low-Carb Diet?

Ketogenic diets have been popular for a number of years. Sometimes low carb diets are often combined with special food allergy diets because many food allergies come from processed, high-carb foods that have wreaked havoc on our bodies. The main reason low-carb diets work so well is that they are based on sound science, not gimmicks or ‘tricks’ to get us to eat less.

Basically, low carbs means less glucose, which is the most easily processed form of energy. If you aren’t using that energy, then the body will store it as fat. Contrary to popular belief, fat does not make you fat.

Here are some more benefits of a low carb diet:

The list goes on, but these are just a few of the major benefits you can expect from having a low carb meal delivery service in your life. Now, with it, you must abide by the meal plan and not deviate from it by including big carb snacks like cookies, chips, soda, candy, and etc. This doesn’t mean you can never eat fried foods or sweets, you just need to choose better alternatives.

Low Carb Meal Delivery Pledge

When you commit to changing your lifestyle, you must do it fully or not at all. A great way to keep yourself honest and avoid disappointing yourself is to tell others about your pledge. Dieting doesn’t have to be an internal struggle by yourself.

If you’re ready to take that next step to regaining control over your health and lifestyle, then you need to sign up for our meal delivery today. For any questions or concerns, feel free to contact us and learn everything you need to know about Ketoned Bodies.

Unlike other meal delivery services, we accept nothing less than the freshest, tastiest, and most nutritionally balanced foods. Our expert nutritionists will show you the way to better eating and better living.

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Keto for Beginners: What You Need to Know

Are you gearing up to start your Keto diet?

In a nutshell, the Keto diet is your low-carb plan for finally achieving those weight-loss goals. Hundreds and thousands of people have acquired the bodies they’ve dreamed of by using this diet plan!

If you’ve decided to go the Keto route, you likely have a lot of questions about what to expect. You may even feel a bit intimidated.

Whatever the case, rest assured that you’ve made a powerful decision that will truly change your life.

In this post, we’ll discuss everything you need to know when starting the Keto diet so that you can feel confident about what’s next.

Read on for your Keto for Beginners guide!

Contents:

Keto for Beginners: What is Keto?

Let’s take a quick look at what Keto is really all about.

Keto is short for “ketogenic,” which has to do with your body’s production of molecules called ketones.

We won’t bore you with the scientific details here. But we do want to emphasize that ketones are produced when your body isn’t consuming a lot of carbs and protein sources.

Your body also produces ketones when you fast, but the Keto diet doesn’t involve self-starvation. Fasting, for many reasons, can be detrimental to all of your systems.

Once ketones are circulating in your body, they become your system’s preferred source of fuel. The result is that your body starts burning fat as its basic form of energy.

Individuals who are on the Keto diet will accordingly be able to work through fat stores a lot faster, achieving weight-loss goals and more.

This is the heart of the Keto diet: it’s essentially a low-carbohydrate diet designed to help your body consume fats and lose weight over time.

Keto for beginners means preparing to train your body for this big switch from carb-burning to fat-burning.

It’s also critical to mention that people who have diabetes should not try out the Keto diet. This is because Keto dieters sustain very low levels of insulin.

Similarly, if you are breastfeeding or have high blood pressure, refrain from the Keto diet at this time. You’ll want to seek out other diet plans that are right for you.

Keto Diet Benefits

Dieters looking for a quick and effective way to lose weight will find a great solution in the Keto diet.

Keto dieters are likely to enjoy increased energy levels as a result of reducing carb intake and boosting fat intake. This can mean more energy to achieve fitness goals and pursue personal hobbies.

Because it enables your body to burn fat rather than glucose as its primary energy source, the Keto diet can lead to consistent and dramatic weight loss.

What’s more, Keto dieters are likely to enjoy greater mental clarity, steady appetite and eating patterns, and moderated cholesterol levels. This is because the Keto diet can control blood sugar levels and eliminate spikes.

The Keto diet has also been used effectively to treat children suffering from epilepsy.

Lastly, one of the biggest benefits of Keto is its accessibility. Anyone can do Keto on their own or under a doctor’s guidance, and it doesn’t involve a huge financial commitment.

Keto for Beginners: The Keto Diet Itself

Now that you have a general sense of what Keto actually entails, let’s talk about what the Keto diet looks like.

The guiding principle of any Keto diet is to keep carbohydrates at a minimum. Most doctors recommend consuming less than 50 grams of carbohydrates a day.

If you can, try consuming less than 20 grams of carbohydrates each day.

As a Keto dieter, it’s essential to know what foods have higher carbohydrates and those that have minimal amounts of carbs. This is the biggest learning curve of the entire diet plan.

In general, however, Keto dieters stay away from refined carbohydrates, which include grains, cereals, and breads of any kind. They also stay away from fruit, which contains a lot of carbohydrates, and starches, such as potatoes.

Lastly, a Keto diet eliminates any sugar, including processed sugar, candy, desserts, honey, maple syrup, and other syrups.

What do Keto dieters actually eat? Plenty of delicious things!

The Keto diet is all about consuming high amounts of fat rather than carbs. Acceptable Keto foods include meats, dairy with high amounts of fat, certain vegetables and greens, certain oils, nuts, and berries.

Because the Keto diets keeps a steady eye on consumed carbohydrates, it doesn’t involve a lot of calorie counting. This is an added benefit for dieters who don’t want to crunch numbers all day long.

Keto for Beginners: Getting Started

If the Keto diet sounds right for you, you can get started today!

Anyone can launch a Keto diet on their own, in the comfort of their own home. You can easily find make-it-at-home Keto recipes that don’t require you to count carbs.

Or, you can sign up for a delivered meal service that takes care of the carb-counting for you. Ketoned Bodies, for example, does all of the nitty gritty Keto planning for you.

All you need to do is sign up to get organic, sustainable Keto meals delivered to your doorstep every day.

If this sounds like something you want to pursue, check out our meals menu here.

Ketoned Bodies is ideal for dieters because it emphasizes healthy, sustainable, and nourishing meals. Other delivery services may not put such a premium on quality products.

Whatever you choose, we do recommend that anyone pursuing a Keto diet consults a doctor or nutritionist first. This is the best way to avoid any health complications and to ensure that Keto is ideal for your situation.

What’s more, it’s important to pair Keto with an adequate fitness plan. You may also want to consult your physician for information on this.

Final Thoughts

The Keto diet is ideal for individuals ready to achieve their weight loss goals by limiting carbohydrate consumption. Keto dieters program their body to consume fats rather than carbs through structured meal plans.

Anyone can start a Keto diet today. When it comes to Keto for beginners, we recommend signing up for a meal service so that you don’t have to count carbs yourself.

At Ketoned Bodies, we love helping our customers embrace powerful new health. Learn why you should choose us today!

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The Keto Diet Plan Menu: The First Seven Days

Start Your Journey To Ketosis

Get Started

Getting started with any diet takes dedication and diligence. Here’s a keto diet plan menu to get you started in the first seven days.

Have you been trying to lose weight, but nothing seems to work for you?

Maybe the diet is too hard to stick to because you’re always hungry. If a diet doesn’t keep you satisfied you won’t last long on it.

The keto diet might be exactly what you need. If you follow it correctly, you will keep yourself satiated without feeling too deprived.

But, starting a new diet plan can be daunting. There’s a learning curve to figuring out what you can and can’t eat.

Getting started with any diet takes dedication and diligence. Here’s a keto diet plan menu to get you started in the first seven days.

What is the Keto Diet?

The ketogenic diet is a low-carbohydrate, high-fat diet. “Ketosis” is the metabolic state your body goes into when you don’t eat carbs.

During ketosis, your body burns ketones for energy instead of glucose. Since you aren’t burning glucose, your insulin levels go down, and you burn more fat.

Nervous about trying a low carb diet?

Keto is unlike other low or no carb diets like Atkins or South Beach. With the keto diet, you won’t be woozy and hungry all the time. That’s because of all the fat you’ll be eating which will keep you satiated.

Wondering how eating fat can make you lose weight?

You won’t be indulging in unhealthy fats. Foods like avocado, olive oil, salmon, chia seeds, and more will fill you up and keep you burning calories.

Keeping those foods in your keto diet plan menu makes losing weight a lot easier.

Some Keto-Friendly Foods

When you go to the grocery store, stock up on foods with fat or protein and minimal carbs, like:

  • Avocado and avocado oil
  • Coconut Oil
  • Olive Oil
  • Nuts and nut butters
  • Chia Seeds
  • Ghee or butter
  • Fish, especially Salmon
  • Pork
  • Beef
  • Poultry
  • Eggs
  • Greek Yogurt
  • Cottage Cheese
  • Cheese
  • Kale
  • Cabbage
  • Spinach
  • Green Beans
  • Broccoli
  • Cucumbers, and more

Foods to Avoid

Steer clear of sneaky foods that are high in carbs, like carrots and sweet potatoes. Though they aren’t bad for you, they’re very starchy. Quinoa has a lot of protein, but it’s also a carb-rich food.

Be sure to stay away from foods with a lot of sugar. Even artificial sugar or natural fruit sugars should be limited.

Your Keto Diet Plan Menu

When eating keto you should keep your diet to about 5-10% carbs, 25-30% protein, and 65% fat.

Day 1

Nervous to cut most of your daily carb intake? It won’t be hard as long as you’re getting the proper amount of fats.

Breakfast

An omelet with cheese, spinach, and turkey sausage.

You can cook your eggs with olive oil or better yet, try ghee. It’s clarified butter with a higher smoking point than regular butter or oils.

Lunch

Tuna fish salad on a bed of greens.

Since you’re eating high fat, you’re free to mix your tuna with mayo. Enjoy it with some kale and cherry tomatoes.

Dinner

Ginger crusted salmon and asparagus.

Day 2

What’s on the keto diet plan menu today? Burgers and chili!

Breakfast

Egg cups with bacon pieces.

This is a breakfast you can make in advance. Just mix up some eggs and chopped up bacon then bake in muffin tins. Store them in the fridge and heat them up for breakfast.

Lunch

100% grass-fed beef burger with a lettuce wrap bun and a side salad.

You can even add a slice of cheese and mayo for condiments but . Drizzle your salad with a mix of olive oil and vinegar.

Dinner

Real Texas chili with a sprinkle of cheddar and scallions.

Day 3

Tonight you’ll be trying cauliflower rice with your dinner. You can buy it chopped up and ready to cook in bags. Make it on your own with a food processor.

Breakfast

Cottage cheese sprinkled with cinnamon and a handful of almonds.

Lunch

Salad with grilled chicken, avocado, tomatoes, and drizzled with olive oil.

Dinner

Steak burrito bowl.

Chop up some lettuce and top it with cauliflower rice, tomatoes, steak, guacamole, and a dollop of sour cream.

Day 4

Who doesn’t love a Philly cheesesteak? Did you ever think you could have one on a diet? That’s what you get for dinner on today’s keto diet plan menu.

Breakfast

Avocado baked eggs.

Cut an avocado in half, pull out the pit and fill with an egg. Bake it in the oven until the egg is cooked.

Lunch

Thai shrimp salad.

Add some grilled shrimp to your salad and drizzle it with a spicy peanut butter dressing.

Dinner

Deconstructed Philly cheesesteak.

Chop up some steak and cook it with cheese and caramelized onions and bell peppers.

Day 5

Try one of these options unless you loved a different meal from one of the previous days. Feel free to mix and match your meals based on your tastes.

Breakfast

Sausage and spinach egg frittata.

Another great option to prepare the night before. Just wake up, heat and eat!

Lunch

Egg salad with mayo on a bed of greens.

Dinner

Pork loin with roasted peppers, asparagus, and onions.

Day 6

Ever tried Greek yogurt as a replacement for sour cream? You will today! It’s a great, protein-rich alternative that will keep you full all morning long.

Breakfast

Scrambled eggs with Canadian bacon, cheese, and a dollop of Greek yogurt on top.

Lunch

Turkey roll ups and a side salad.

Take some deli turkey slices, dress them with some mayo, cheese, and lettuce. Roll them up for easy eating on-the-go!

Dinner

Chicken lettuce cups.

Fill lettuce cups with chopped chicken, red onions, and mint. Drizzle them with the Thai peanut dressing you enjoyed a few days ago!

Day 7

You’re almost done your first week on the keto diet! Easier than you thought, right?

Breakfast

Keto pancakes and bacon.

Lunch

Deconstructed BLTA salad.

Chop up some bacon, lettuce, tomato, and avocado. Mix it all up with a little mayo.

Dinner

Spaghetti squash “pasta” with chicken, tomato sauce, and a sprinkle of parmesan.

Do You Wanna Go Keto?

You can stick to this menu, or you can start to experiment! Once you understand the basics, you can start trying different recipes or making up your own.

Don’t have the time or energy to do all that meal prep?

Check out this keto diet plan menu that you don’t have to cook. It shows up at your door and all you have to do is heat and eat!

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What Can a Ketogenic Lifestyle Do For You?

A ketogenic lifestyle can not only change the way you eat, but also how you perceive the world around. Click here to learn about the benefits of this diet.

Does seem like everyone from your next door neighbor to your kid’s school teacher is talking about the keto diet?

It’s because they practically are. But the keto (short for the ketogenic) diet, is much more than simply a diet. We prefer to think of it as the ketogenic lifestyle.

The growing popularity of the ketogenic lifestyle has caused many to ask – what can a keto lifestyle do for me?

Well, you’re in luck! We’re going to tell you what the keto diet is all about and go through the top benefits of it. Keep reading to find out more!

What is the Keto Diet?

If you don’t already know, the keto diet is a low-carb and high-fat diet with moderate protein intake.

It’s called the Keto diet because the goal is to get your metabolic state into what is known as ketosis.

What is the ketosis state?

This is when your body doesn’t have any glycogen (which is essentially sugar) left. Because of this, it needs to find an alternative source of fuel.

This forces the liver to metabolize fat into what are known as ketones. These become the main source of fuel for the body.

What are the Benefits of the Ketogenic Lifestyle?

Most diets that gain popular appeal are focused on weight loss alone. While this is one of the primary motivations of many people who choose the keto diet, it’s not the exclusive benefit of the diet.

The good thing about having multiple benefits is that it’s much more difficult to relapse if you have many reasons for sticking to it. The many plus points come from the fact that the ketogenic lifestyle changes the underlying biochemistry of your body. With a high carb diet your body is in a chronic state of storage mode. With a keto diet, your body is in a state of use mode. Thus, energy is used to repair and maintain your body instead of being stored at the expense of vital processes in the body. The ultimate question with regards to health is does your body want to use energy or store it? When your body wants to use energy instead of storing it, everything literally changes.

1. Weight Loss

Of course, the first benefit to speak of is weight loss. Instead of being part of the problem as with many other diets, with the keto diet fat becomes part of the solution. After all, fat becomes the fuel source which is burnt by your body to give you energy.

Rather than using glucose, your body enters the ketosis state in which your levels of blood sugar and insulin drop. This process results in the fat cells in your body giving up the water that they’ve absorbed.

As a result, you will see an immediate weight loss due to water loss. After this, the fat cells reduce in size and enter the bloodstream. They eventually enter the liver where they’re converted to ketones.

As long as the low-carb diet is maintained, this process continues as you shed the pounds.

2. Improved Control of Your Appetite

Many people who are looking to lose weight struggle with controlling their appetite. After all, feeling hungry means that you want to eat even more.

But what you notice when you adopt the low-carb keto diet is that you have a reduced appetite. You simply don’t feel as hungry as you did before. Furthermore, you’ll see that your hunger is less random and more disciplined.

The greater control over your appetite allows you to fast throughout the day with only specific times when you eat meals. This is much harder when you have cravings for a snack in the middle of the night or for cake late mornings at work.

Plain and simple, with a ketogenic diet your body believes that food is plentiful and wants to use the stored energy on your body and this is why your cravings will be reduced. With a high carb diet, your body believes that food is scarce and as a result it wants to store as many calories as possible and does not want to burn stored calories. In the end, your body is trying to protect you from starvation. Want to lose weight and be healthy? Simply tell your body through your diet that food is plentiful and that it does not need to protect you from a possible future famine.

3. Enhanced Concentration Levels

The benefits of appetite control are numerous. After all, when you stop thinking about food and meals all the time, you free up space in your mind to concentrate on other things.

When you’re regularly eating carbohydrates, your blood sugar levels are constantly going up and down during the day. Due to this fluctuating energy levels, it’s challenging for your brain to maintain focus throughout the day.

By contrast, in ketosis, your brain uses ketones are the main source of energy. This provides you with a much more consistent level of energy, thus allowing you to concentrate your mind.

Once you start taking the ketogenic lifestyle seriously, you’ll notice the difference. You’ll never go back to eating a high-carb diet ever again.

4. More Energy

Your body has a limited capacity to store glycogen. This means you need to eat regularly to keep up your energy levels. But as we all know too well, your body has the ability to store quite a lot of fat at any one time.

This means that when your body is in ketosis it has a consistent and steady supply of energy that won’t run out. As a result, you’ll experience greater energy in the day.

The ketogenic lifestyle is spending the day where you have as much energy before lunch as after lunch! Can you imagine?

5. Combat Type II Diabetes

Do you suffer from Type II diabetes?

This is when your body produces more insulin than you need. But the keto diet substitutes sugar for alternatives, this lowers the HbA1c count in your system. According to scientific studies, there is evidence that the keto diet can work to reverse Type II diabetes.

6. Low Blood Pressure

Do you suffer from high blood pressure? Your blood pressure is a key indicator of heart problems, including your risk of heart attack.

If you have high blood pressure, the keto diet could help you to lower your blood pressure.

In some cases, the keto diet is so effective at lowering blood pressure that people don’t have to take medicine for high blood pressure anymore. But make sure you speak with your doctor before you make any decision on this.

7. Improved HDL Cholesterol Levels

I know what you’re thinking – but high cholesterol is bad, right?

Well, there are two types of cholesterol. The bad kind is LDL cholesterol, but the good type is HDL.

LDL cholesterol is your body’s storage and transportation vessels. The liver creates new fat molecules for storage and then needs more transport vehicles in order to transport the newly made fat from the liver to the fat tissue for storage. If your body is in storage mode because it believes that food is scarce, it is going to produce more LDL. If your body believes that food is plentiful, then it will not feel the need to create more storage vehicles.

And herein lies probably one of the greatest health misunderstandings of all time. Dietary fat does not equal blood fat and cholesterol and actually equals less blood fat and cholesterol. The fat in the blood comes from the liver making it and does not stem from dietary fat. Instead dietary fat without the presence of carbohydrates and insulin equals energy and less blood fat and cholesterol. In the end, everything comes back to your body being in storage mode or use mode. Fat tells your body that food is plentiful and as such puts your body into use mode. Carbohydrates tells your body that food is scarce and as such puts your body into storage mode.

8. Delicious Meals

The final benefit of the ketogenic lifestyle is a more colorful and healthy diet of yummy meals, tasty snacks, and naughty desserts.

Unlike other diets that force you to cut out cheese and butter. With the keto diet, you can have as much cheese and butter as you like.

Order Keto Meals Today!

With so many benefits, the keto diet is more than a diet – it’s the ketogenic lifestyle. You can join the thousands of people changing their diets to enjoy the benefits of the keto lifestyle.

You can start the keto journey with our keto meals, check out our website to find out how it works so you can have delicious keta meals delivered to your doorstep today.

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Ketogenic Diet Foods: Everything You Need to Know

Here’s pretty much all you need to know about the keto diet: it works and it’s amazing. Just kidding. You may be wondering about ketogenic diet foods, and how it all works.

Going “keto” means putting your body into a process called ketosis. In this state, your fats are burned instead of carbohydrates.

You live on delicious ketogenic diet foods, which have high amounts of fat, a healthy amount of protein, and a limited amount of carbs that come from fibrous vegetables.

Here is what you need to know about the keto diet and how it works.

Choose Intuitive Eating Over Tracking Food

You will hear a lot of people boasting about how great their keto food tracking app is and how they can’t live without it. You, however, will.

Scrap the app and do something better. Try intuitive eating. This basically means you’re going to eat when you’re hungry and stop when you’re full.

This goes against most of what the fitness industry is selling right now, we know. But intuitive eating is all about listening to your body, instead of external forces. It’s about eating out of need, instead of emotion or habit.

Apps can track your steps, but they’re not actually wired into your body. They can’t actually tell you what you need and when you need it. Only listening to your body can. In the end you body is the leading expert. If you are eating the right foods that send the correct messages to your body’s metabolism, then you can listen to your body. It’s only when you are eating the wrong foods and your body is in a panicked storage mode that you shouldn’t listen to your body.

Here are some things that can help you combine intuitive eating with keto successfully:

  • Focus on the food. Try not to eat when you’re working, or driving or watching TV
  • Before you eat, have a glass of water. Sometimes thirst is mistaken for hunger
  • Ask yourself if you’re actually hungry, or if you’re really depressed or bored
  • Eat slowly. Chew your food completely

These are just good habits to adopt any time, but you will find them particularly effective with the keto diet.

Lose Fat by Eating… More Fat?

This seems so counterintuitive, it requires a real shift in the way we think about a healthy diet. For most of our lives, fat is completely vilified. Now you want me to add oil to my coffee to get more of it?

That’s because a lot of what we’ve been taught in schools and in the media about the relationship between fat and diet is wrong or woefully outdated. So you’ve got to kill the stigma in your own mind and shift your thinking.

You’re now going to seek out high-fat meats, cheeses, and sauces. Instead of looking for a low-cal fat-free salad dressing, you’re going to look for one with a high-fat content. And that’s a good thing.

What Does a Keto Meal Plan Look Like?

Let’s start with the meat. You’re going to enjoy grass-fed and unprocessed meats. But not too much. This is a fat-heavy diet, not a protein heavy diet. So avoid the temptation to replace your carbs with protein. That’s not what this is.

If you eat too much protein you won’t see the results you want, or achieve your full potential as the liver turns excess protein into glucose. And avoid processed meats like lunch meat or meatballs. Eggs, poultry, and beef are all a good place to start. So is salmon.

You’re going to get to embrace high-fat cheeses and dairy products. You will also get to enjoy fiber-rich veggies that grow above the ground.

In terms of beverages, your best bet is to stick with water or sparkling water.

Say Goodbye to Guilt

One of the best parts of eating ketogenic diet foods is you’re taking the guilt away from eating foods that were supposed to be bad for you. You used to feel a bit guilty in indulging in some delicious bacon.

Or maybe you loved a “real” Caesar salad, without the calorie-reduced, fat-reduced and pleasure-reduced salad dressing.

You might have felt guilty when you went to a dinner party and helped yourself to a few fatty meats and cheeses on a platter. That’s not just OK on this diet, it’s actively encouraged.

You know this way of life is really for you if you can look at a list of ketogenic diet foods and say “I am so in.” If these are foods that you have always loved, you’re now going to get to enjoy them on a whole new level.

Say Goodbye to Cheat Days

Because you’re enjoying so many of the foods that you already love, you might actually feel like your former cheat meals are now part of your day-to-day.

You can still enjoy things like burgers (minus the bun) and a lot of types of chicken wings.

But if you’re looking to just sneak in a cheat meal or cheat day, it’s not a great idea. A cheat meal on the keto diet can kick you out of ketosis completely, which can set you back as far as a week to recover.

It can also cause you to slip into the keto flu. So it’s best to stick to your diet and indulge yourself on ketogenic diet foods.

We would also recommend using food as a “reward” for eating so well and losing weight. The idea is that you’re building new and better eating habits. If you’re rewarding yourself with food, it can be too easy to fall back into old habits.

Of Course, Exercise Helps

Like any healthy lifestyle, you’re going to feel better and see better results if you exercise on a regular basis.

Exercising on an empty stomach can also kick-start your ketosis, which will help you see early results even faster.

Make it Easy and Get Ketogenic Diet Foods Delivered Right to Your Door

We refuse to use anything but clean and healthy and we know that an actually clean and healthy meal only contains 100% Grass-Fed Beef and 100% Pastured Eggs, Poultry, and Pork.

You can start right now by clicking here to see how it works.

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How to Prepare Keto Meals

There are lots of different foods you can eat on the keto diet. Click here to learn how to prepare savory keto meals that your whole family will love.

Everything you ever thought you knew about food and nutrition is wrong. At least, it seems that way. Our ancestors chased the wooly mammoth across the frozen steppes and never once counted calories.

The four food groups? Pass?. Eat your colors? Low fat? High protein? Juice fasting?Monounsaturated, polyunsaturated, partially hydrogenated? Food pyramid or food plate? It’s baffling what a person is supposed to eat for good health these days.

If you are following a ketogenic diet for health or weight loss, making tasty keto meals the whole family will enjoy is a challenge. Read on to learn more.

What is a Ketogenic Diet?

The human body can get its energy from fats, proteins, and carbohydrates. Any of these can be broken down into energy to fuel our cells. With the typical diet these days and its’ over abundance of carbohydrates, the body has to burn glucose first in order to avoid blood toxicity. The human body can only hold 5 grams of glucose in the blood. So if you jut ate a meal with a hundred grams of glucose your body enters into a panicked state and has to find something to do with the glucose fast. So it burns the glucose and stores the fat in to avoid a toxic blood glucose state. In a low-carb and ketogenic diet, the body does not enter into this panicked state and does not have too take emergency measures to avoid blood toxicity. As a result, the body uses fat as energy instead. A powerful metabolic shift is the result.

This is done by severely limiting the number of carbs eaten to induce ketosis, the breakdown of fats by the liver. For people just beginning to eat keto meals, the rough goal is that your total calories for the day come from 80% fat, 15% protein and 5% carbs.

Contrast this with the typically carb-heavy American diet. Most Americans eat far too many calories in a day and most calories come from highly refined, nutrient-poor foods. A ketogenic diet removes highly refined foods, sugars, and most grains entirely.

The diet actually originated as a tool for treating neurological diseases but has proven to be an effective tool for diabetes management, epilepsy, Parkinson’s and Alzheimer’s. It is also used in the treatment of certain heart diseases, brain damage, polycystic ovarian syndrome and other illnesses.

Keto Meal Basics

Keeping your meals to 5% carbs and feeding a family who doesn’t share your enthusiasm for a keto diet isn’t the easiest thing in the world. Let’s go over some of the commonly used foods people use for keto meals.

Fats and oils

Should come from natural sources like meat and nuts. Supplement with healthy saturated and monounsaturated fats like coconut oil, butter, tallow or lard from grass-fed animals, and avocado oil.

Proteins

Should come from organic, pasture-raised and grass-fed meat and eggs. Wild-caught and sustainably harvested seafood, too. Fatty cuts are preferred. Just remember to limit protein to 15% where possible. Most meats can be consumed in moderate quantity, just watch out for processed meats as they may have added sugar or fillers.

Vegetables

Lean towards leafy, green and cruciferous veggies. Fresh or frozen won’t make a difference. Limit tomatoes, peppers, eggplants, radishes, onions, and garlic. Avoid potatoes, yams, carrots, beets, beans, and legumes.

Dairy

Full-fat dairy products from 100% grass-fed animals are what you want. Cheeses, plain yogurt, full-fat cottage cheese, and cream are generally ok. Avoid dairy milk because lactose (milk sugar) is a carb.

Nuts and Seeds

Use in moderation. Macadamia nuts, pecans, walnuts, almonds, flax seeds, and sunflower seeds are good choices. Nuts are nutrient and calorie-dense, so they are easy to overeat.

Drinks

Stay hydrated. Ketosis requires lots of water to maintain. Drink plenty of plain water, sparkling water, seltzer, black coffee and unsweetened teas or unsweetened nut milk. Some wines, low carb beers, and liquors can be consumed in moderation. Sweet fizzy drinks, even diet versions should be avoided.

Sweets

If you must sweeten your coffee or make a quick keto-friendly dessert, sweeteners like stevia, erythritol, and xylitol can be made a part of your keto diet. Some people like inulin or monk fruit powder.

Enjoy antioxidant-rich dark chocolate (70% or more) and unsweetened cocoa powder. Just be careful of how much sugar your dark chocolate contains.

Keep these guidelines in mind as you shop for groceries and change your pantry to supply a ketogenic diet. As you plan your family meals, you may find yourself cooking carbs anyways to make the non-dieters happy.

Family Friendly Keto Kitchen

When it comes to adopting keto meals, you have three choices:

  • make your whole family adopt a ketogenic diet (not recommended for children or carb-loving spouses)
  • drive yourself insane and plan, shop, cook and serve one meal for yourself and one for your family
  • blend the two and fix keto meals with one carb side dish you can avoid

We all wish it was the first option. In a perfect world, our families would help us clear out the fridge and pantry of all temptation, then happily adopt the carb-free life. Sometimes families aren’t so supportive.

Some people have success with the second option, although researching recipes, shopping and double meal prep and cleanup is a drag. Planning ahead with easy meals for one in the freezer while you prep the family meal is a good solution.

The most likely family scenario is the third option, planning ahead for a healthy, keto-friendly meal for yourself and adding a suitable (easy to resist) carb for the rest of the family.

Typically, a weeknight family dinner might look like this:

  • Wild Caught Salmon Baked with Herb Butter
  • Crispy Brussels Sprouts with Pancetta
  • Green Salad or Roasted Potatoes

This dinner can be prepared in 40 minutes or less, with one sheet pan. If you have the willpower, you can easily avoid the roasted potatoes. Keto or not, the brussels sprouts in bacon (pancetta) fat are delicious. For even greater ease, pre-cook and have your meal ready from the freezer or fridge in 20 minutes or less.

If your family is carb-oholic and favorite meals consist of kinds of pasta, potatoes, and rice, this transition may take time. Substituting zoodles (zucchini noodles) or spaghetti squash makes a fine visual representation of pasta with sauce and cheese, but can be a hard sell. The same goes for cauliflower crust pizza.

Over time, these replacements make a big difference in the number of carbs consumed. And if everyone is healthier and happier, so much the better!

For more information and ideas about keto meals, check out some of our keto meals packages or make an appointment to talk with our nutritionist today!

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A Beginner’s Guide to the Keto Diet and Working Out

Start Your Journey To Ketosis

Get Started

Most diet plans call for a regimen of exercise to complement a healthy lifestyle. Click here to learn about working out while on the keto diet.

The keto diet is a great way to achieve optimal health and feel great every day. But whether you’re simply interested or already a diehard fan of this diet plan, you may be wondering about how exercise can come into the mix.

Are certain exercises better than others when you’re in ketosis? Do you really need to exercise at all?

Keep reading for answers to these questions and more, as well as a thorough explanation of the ketogenic diet in order to gain a better overall understanding of how ketosis and exercise relate. Let’s get started!

What Is the Keto Diet?

So, what is this diet and how does it work? Let’s break it down.

The Basics

At its core, the keto diet is a low-carb diet. This means staying away from grains, sugar, fruit, and tubers (potatoes and yams).

It’s a very fat-centric diet, with an intake of around seventy percent fats, twenty-five percent proteins, and five percent carbs. People who eat this diet aim to induce a state known as “ketosis”.

What Is Ketosis?

When our body’s food supply or when you are consuming low amounts of carbohydrates, it enters into the natural state known as ketosis. The breakdown of fats in the liver produces ketones, which are used as fuel for the brain and body.

The Benefits

So, why is ketosis something to be sought after and what are its benefits? Let’s discuss what happens to your body when you eat carbohydrates to better understand.

When you consume a high-carb item, your body produces both insulin and glucose. The glucose will be used primarily for energy, and the unneeded fats are then stored.

But when you lower your carb intake, the body enters a metabolic, keto-burning state. This way, less fat is stored and more fat is burned.

It is also said that this diet may provide improved mental clarity, energy, blood pressure and cholesterol levels, and can even clear up acne.

Can Exercise Fit Into a Keto Lifestyle?

So, can a keto lifestyle and an active lifestyle go hand-in-hand? The short answer is- yes. But you shouldn’t just begin any old exercise regimen. There are a few things to keep in mind in order to achieve the best results.

Let’s break it down. There are four different types of exercise during ketosis, and each fits into a keto lifestyle differently.

Flexibility Exercises

These exercises stretch out your muscles, improve your range of motion, and support your joints. This can prevent injuries. A great way to perform this sort of exercise is by stretching after a workout or doing some yoga.

Stability Exercises

These exercises are what we use to train our cores and improve our ability to balance. This aids proper alignment, movement control, and muscle strength.

Anaerobic Exercises

High-intensity interval training and weight training are considered anaerobic. These exercises use short bursts of energy and carbs are the primary fuel.

Aerobic Exercises

These exercises are low-intensity and fat-burning, also known as cardio exercises. Examples include sessions on the elliptical or long walks.

Which Exercises Are Best to Pair with Keto?

So, which of these four exercise types are best for the keto diet lifestyle? Well, cardio exercise goes hand-in-hand because it burns fat, which is the primary calorie source in a keto diet.

So any kind of cardio exercise is a great choice! And on top of weight loss, cardio workouts may also provide your body with numerous other benefits like improved brain function, skin clarity, muscle workload adaptation, relief of anxiety and stress, and a better night’s sleep!

Pair cardio with some stretching and stability exercises and you’ve got yourself a great keto-friendly workout plan. Just make sure to keep the intensity low!

At the start of your diet, anaerobic exercises like lifting weights may be difficult because these exercises rely on burning carbohydrates for fuel, which your body won’t have much of. This doesn’t mean you can’t lift weights- it just may be a bit harder at first!

How to Adjust Your Keto Diet for Exercise

If you enjoy a more rigorous exercise schedule than just a few low-intensity days of per week (like weight lifting or sprinting), you’ll have to adjust your ketogenic diet to accommodate. Here’s how.

Try eating around fifteen to thirty grams of “fast-acting” carbohydrates, like fruit, within a thirty minutes window before your workout and after it. This will give your muscles just the right amount of glycogen to complete the workout and recover from it, ensuring that your body doesn’t leave ketosis. Your body will only use these carbs for the workout!

Other than that, you can continue to eat your normal ketogenic diet for the remainder of the day. Because you are engaging in a workout that burns mainly carbs instead of fats, this is the main adjustment needed.

What Is Keto Adaptation?

When you first begin to live a keto diet lifestyle, your body will experience a period of adjustment (use our quick tips for guidance during this period). This adjustment will last around two to three weeks while your body gets used to using fats for fuels instead of carbs.

After this adaptation takes place, you can expect your exercise performance to be enhanced. Because your body is turning to fat for fuel, it may make exercise more difficult at first. But once the adjustment has taken place, the body will more efficiently burn fat during exercise.

Your workouts will become turbo-charged!

Wrapping Up

In conclusion, exercise and working out have a very healthy place within a keto diet lifestyle. A traditional ketogenic diet works very well with low-intensity cardio, like working out on an elliptical, walking, or gentle biking. This diet can also be altered to allow for higher intensity workouts like sprinting or weightlifting.

Adding exercise to your keto lifestyle can provide many benefits and is encouraged! Especially if you already enjoy working out- nothing you love needs to be sacrificed in order to feel great while becoming a fat-burning machine.

Want to know more about this diet or have any questions at all? Feel free to contact us! We’re here to help, anytime.

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What is the Keto Diet?

The keto diet has become increasingly popular because of its many health benefits. Click here to learn what it is and why you should consider it.

The monstrous belly flab has struck again. You’re reading through numerous posts about nutrition, countless testimonies of “miracle pills,” and then you come across two little words you’ve probably heard before: keto diet.

Those two words can change your life.

Amy Sowder of Women’s Health lost 9 pounds in 2 weeks using this diet. It’s even said to burn 10 times more fat than a regular diet. It’s that effective.

But is it right for you? Can you really take another whack at the relentless restrictions ANOTHER diet will impose upon you?

It’s time to find out. But I will make you a promise: if you give it a try, it’s worth it.

What is the Keto Diet?

The basic foundation is that if you avoid carbs and replace them with fat, you will feel less hungry and, in the long run, lose weight.

The science behind it is pretty fascinating.

Carbohydrates are our primary source of energy. When these are eliminated, the body turns to other means to store and expend energy.

It’s kind of like when Peter Parker gets bitten by the radioactive spider and becomes a superhero. (Don’t worry; there are no radioactive dangers here.)

When carbs are eliminated, the body adapts, undergoing a process called ketogenesis, also known as ketosis.

In ketogenesis, we turn to other means in order to survive. Ketone bodies (ketones) break down fat and transform it into energy, and voila! We burn through fat and our metabolism spikes.

How Is It Different?

One word. Fat.

Yes. You get to eat lots of fat. Lots.

And that means bacon and cheese. And other yummy stuff!

Plus, lean meats are totally in.

Say goodbye to the regular diet where you have to shun practically everything tasty.

What Are Its Benefits?

Besides the obvious (ridding us of those love handles we hate so much), the keto diet comes jam-packed with a ton of health benefits:

On top of that, it can help with several medical conditions, such as obesity, type-2 diabetes, brain disorders, epilepsy and fatty liver disease.

Told you.

A Few Warnings

The keto diet isn’t for everyone.

If you are elderly, are considering it for a child or have any medical conditions it’s best to speak to your doctor before beginning.

Furthermore, you have to be dedicated.

That means no “I’ll spoil myself for one day” deals. If you do that, your body immediately jumps out of ketosis.

As Madeye Moody says, “Constant vigilance!”

But, really, if you can stick to it, the diet works. And quickly.

Does It Really Work?

Of course it does, silly bear. Otherwise we wouldn’t be discussing it so much!

Joanna Wilcox, contributor to Women’s Magazine and creator of I Am Keto in Canada, lost 60 pounds in a year using this diet.

Alyssa Sparacino of Shape Magazine lost 4 pounds in 2 weeks and increased her muscle tone.

Kristin Kirkpatrick, a dietitian and wellness manager at the Cleveland Clinic, also lost weight and increased her muscle tone.

I could go on, but you get the point.

How Can I Start?

Research and Prepare

Know the Side Effects

When you begin the diet, you may feel irritable and weak during the first week or two as your body adapts to using ketones as fuel. Some people refer to this period as the “keto flu.”

This period is normal, and once it goes away you’ll feel better than ever.

In fact, almost every individual claims to have increased energy and concentration as soon as they pass this stage. They also need less sleep and are more acutely aware than ever before.

Once you’ve gotten here, congratulations: your body has adapted, and if you stick to it you will be burning through fat.

To stave off the effects of carb flu, make sure you drink plenty of water, take electrolyte supplements and eat lots of fatty foods.

What Can I Eat?

Starting the keto diet means avoiding many foods:

  • Bread
  • Pasta
  • Rice
  • Corn
  • Potatoes
  • Fruit
  • Sugary foods

Really, steer clear of grains, starches, sugars, and fruits.

That may sound daunting (and it’s certainly no easy feat), but the diet makes up for this by providing numerous types of foods you can eat. And, no, they won’t just make you hungrier:

  • Meat
  • Cheese
  • Eggs
  • Dairy
  • Green veggies
  • Nuts
  • Seeds
  • Oils
  • Berries

Of course, this is by no means a thorough list, but it gives you an idea of what you’ll be getting into.

The next step is to find some yummy recipes.

Plan Some Meals

Know what you should purchase and make sure you’ll like it.

As Keytoned Bodies says, you should “make meals taste good enough where rather than falling off the wagon, people want to fall onto the wagon!”

You can really do it, too.

Here are some possibilities to wet your appetite:

  • Chicken Parmesan
  • Zucchini Pasta with Chicken and Pistachios
  • Salisbury Steak with Mushroom Gravy
  • Keto Cheese Shell Taco Cups

If that doesn’t make you hungry, I don’t know what will.

Stick to It

It’s super important that you don’t give in to cravings. If you do, you’ll begin gaining weight immediately.

Once you’ve become familiar with your eating habits and your body begins to adjust, try to add exercise to your routine a few times a week.

You’ll start seeing a difference and feeling like a newer, healthier person in no time.

Helpful Hints

  • Count carbs the right way. Subtract the dietary fiber from the carbohydrates to get the amount of net carbs you’re actually consuming.
  • Take vitamins. This will help make up for lost nutrients.
  • Too tired to cook? Consider having food sent directly to you.
  • Eat coconut oil to help your body ease into ketosis.
  • Ensure healthy fats make up 80% of your daily food intake. Protein should make up the rest.
  • Use apps, such as Fitbit, to keep track of calories.

It Doesn’t Have to Be Exhausting . . . We’re Here For You

The keto diet can truly make you look and feel great, but it does take effort.

That’s why we’re always here to lend a helping hand. Contact one of our nutritionists to get started on a plan that’s right for you today or browse our delectable keto-friendly menu.

Happy dieting!

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How to Get Started With a Keto Diet Meal Plan

Starting any diet can be a little overwhelming at first, until you get the hang of it. Read on to learn how to get started with a keto diet meal plan.

The keto diet is Silicon Valley’s favorite diet. You too can eat like the tech kings by following your own keto diet meal plan.

The keto diet focuses on a high fat, low protein, and even lower carb intake. The goal is to train your body to pull from its own stores of fat instead of the food you are eating.

We are going to go over what the keto diet is, how it works, and how you can get started on it.

As with starting any new diet regime, speak to your doctor about your health and your plans.

What is Keto?

A keto diet meal plan focuses on making the body produce small fuel molecules called “ketones”.

There are three different types of ketones, acetone, Acetoacetate, and Beta-hydroxybutyrate.

These alternative fuel sources are used by the body when blood sugar is in short supply.

To produce ketones you aim to eat very few carbs and moderate amounts of protein.

The liver produces the ketones from fat. They are then transported through the body to be used as fuel.

Your body switches it’s fuel supply to run on fat. Insulin levels become very low and fat burning increases.

When you are producing ketones, your body is in ketosis. In ketosis, your body burns more of your fat stores.

What to Eat on a Keto Diet Meal Plan

Fiber is OK to eat since it doesn’t affect blood sugar levels. Fiber turns to fat and is utilized by the body in ketosis.

A rough guide to how your daily intake of food should equal out:

  • Stay below 10% from carbohydrates (the fewer the carbs, the better)
  • 15-25% of protein (it’s more effective the closer you can stay to 15%)
  • 65-70% from fat (the more the better).

Food

Foods that are ok to eat while on the Keto diet:

  • Seafood
  • low carb vegetables
  • cheese
  • avocados
  • meat or poultry
  • eggs
  • coconut oil and olive oil
  • plain greek yogurt
  • cottage cheese
  • nuts and seeds
  • berries
  • butter and cream
  • dark chocolate

Try to Avoid

Avoid foods that are high in sugar or starch. These are not a part of the keto diet meal plan. This includes bread, pasta, rice, and potatoes.

The most important thing for reaching ketosis is to avoid eating too many carbohydrates.

You’ll probably need to keep carb intake under 50 grams per day of net carbs.

Remember that there are natural carbs in foods like fruit.

What to Drink

You can drink water, coffee, or tea while on the keto diet. Try not to use sweeteners in your drinks.

A small amount of milk or cream is OK. The occasional glass of wine is fine too.

Add some keto friendly electrolytes to your water to help combat side effects we will discuss later.

How to Get into Ketosis

Restrict Carbs

Restrict your carbs, but not your fiber. Fiber gets digested by bacteria in your colon. Some of the fiber turns into fat that is effective in turning into ketones.

Stay at or below 50 grams of carbs a day. Often just doing this is enough to put your body in ketosis.

If you need to do more, here are some other things you can do to be successful on the keto diet meal plan.

Restrict Protein

Restrict your protein intake, eat the protein you need, but no more. Excess protein gets converted to glucose. Glucose reduces ketosis.

Too often people eat too much protein while on a keto diet meal plan. Many people worry they will not get enough protein and lose muscle mass as a result.

Fear not this is not the case! You will not lose muscle mass.

Eat Fat

Eat enough fat so that you don’t feel deprived. If you feel like you are hungry all the time it means you need to eat more fats.

Snacking and Fasting

Avoid snacking if you are not hungry. Eating when you are not hungry reduces ketosis which will slow down your weight loss.

If you feel the need to snack, there are keto friendly snacks that you can have.

You can add intermittent fasting to your keto diet meal plan. But only do this when your body is fat adapted and ready for such. Engaging in intermittent fasting before the body is ready for it can be counter-productive and can slow your keto adaption.

You could skip breakfast and only eat during eight hours of the day. This will boost your ketone levels and accelerate your weight loss.

Exercise

Add exercise to your day. It’s not necessary but will help you get to ketosis and loss weight.

Sleep

Make sure you get enough sleep. Most people are good with 7 hours of sleep. Listen to your body and sleep more if you need it.

Sleep deprivation and stress will raise your blood sugar levels. Your willpower will weaken against the things you should avoid if you aren’t sleeping enough.

How to Know You’re in Ketosis

While you can test your urine and breath for the presence of ketones, testing your blood is the only way to truly measure whether or not you are in a state of ketosis.

Dry Mouth

You have a dry mouth. Unless you are drinking plenty of water and adequate electrolytes, you will probably experience dry mouth.

Try drinking a cup of bouillon daily and increase your water intake. Don’t worry if you taste a metallic flavor. This is common.

Keep in mind that dry mouth can lead to other problems like bad breath. This is often referred to as Keto breathe.

Keto breathe is also caused by acetone leaving the body through the breath. A person’s breath will smell similar to nail polish remover. Drinking plenty of water will alleviate this.

The smell can also occur through sweat. Don’t worry, it’s just temporary.

Urinate More

You urinate more. The increased urination means more liquid is leaving the body, contributing to the dry mouth.

Reduced Hunger

Reduced hunger occurs for most people. Many people feel better eating once or twice a day. It is thought that the body gained a better ability to fuel itself from fat stores.

Often people naturally end up practicing intermittent fasting because they experience reduced hunger.

Increased Energy

Increase in energy. You may experience a lull in energy when you first begin. This is often referred to as the “keto flu”.

Don’t worry, after a few days this will subside and you will experience a notable increase in energy. Those committed to the keto diet meal plan describe it as a sense of clear thinking.

Measuring Ketosis

You have three options for measuring if you are in ketosis.

Urine

Urine is the simplest and cheapest option. It’s a great start for beginners.

These tests look for acetoacetate which is often expelled in urine in a ketone body.

Breath

The breath tests are more expensive than urine tests but cheaper than the blood tests. They can be reused, which makes them better than the urine tests.

Blood

Blood meters show an exact level of ketones in your blood making it the most accurate.

They can be quite expensive at $1 a test.

Get Started

Order Your Meals

You are busy and don’t have time to plan and cook meals. Or maybe you just aren’t a great chef.

Starting a new diet plan can be overwhelming and intimidating on any diet. Using a meal delivery service takes the guesswork out.

Just order, deliver, heat, and enjoy!

Order meals online or speak with a nutritionist to create a customized keto diet meal plan.

Select a delivery option. Have pre-prepared meals delivered right to your home at a time that is most convenient for you.

Meals are already fully prepared in microwave and oven safe containers. All you have to do is heat and eat.

Cook

If you have the time and ability you can cook your own keto diet meal plan.

The easiest way to stick to the plan is to plan out your meals for the coming week. Shop for all of the ingredients you need at one time.

There are plenty of recipes online to give you ideas. Here is an example of what you could have for each meal of the day.

Breakfast

Try some 2 eggs cooked in butter with some bacon, spinach, and mushrooms.

Lunch

A BLT lettuce wrap. Romaine lettuce, bacon, grilled chicken, cherry tomatoes, Monterey jack cheese, and mayonnaise.

Dinner

Atlantic salmon, steamed and mashed cauliflower, butter, sour cream, bacon, scallions, and cheddar cheese.

Live Healthier

The keto diet meal plan will help you achieve weight loss, control blood sugar, and live an overall healthier life.

It may take some adjustment in the beginning. Once you get in the grove of things you’ll be feeling better in no time.

Track your ketosis status to ensure you stay at peak performing status.

Get started today on your Keto diet plan in three easy steps.