Between the Keto Diet and I it was love at first sight! Read about my (still in progress) journey, and how I got there! What Is The Keto Diet? What Happens To My Body during Keto? What Are The Benefits of The Keto Diet? Physical Performance during The Keto Diet. Week One Keto/Low Carb 7 Day Menu Plan and Progress Report! Join us on Keto and lose weight fast! Report your weight loss progress weekly in the comments! African Keto Compliant Meals That Work!!!Africa is one of the (if not the most) difficult place to live on a keto diet. Truth be told, the founders of this keto diet. Keto Chow - Keto Meal Replacement Shakes, Engineered Staple Food. All foods containing fat – even pure oils – contain a mixture of three kinds of fat: saturatedpolyunsaturated, andmonounsaturated. Foods are often identified by their predominant fat; for example, olive oil as “monounsaturated” butter as “saturated” – but all real foods contain mixtures of the three. All three types of fats are necessary and important to human health and should be incorporated into the diet in a balanced proportion. The question is, what ”is” balanced. Saturated fat, particularly in the absence of high carbohydrate intake, is not dangerous to human health — on the contrary, when balanced with mono and poly- unsaturated fats in a controlled carbohydrate dietary environment, saturated fat may actually have real and measurable benefits in a number of different arenas. 4 quick & easy low carb diet snack foods, perfect for anyone on the ketogenic, atkins, or other low carbohydrate diets.Saturated fat is quickly oxidized to energy, once you are keto adapted. So you can enjoy plenty of butter and animal fat guilt free. Interestingly, coconut oil is something very different: it consists of Medium Chain Triglycerids (MCT) which cannot be stored by the body, it has to immediately oxidize it. That means when you eat coconut oil, your body will immediately produce ketones, even when you are not keto- adapted. Nevertheless this does not mean you are getting all the metabolic advantages that you would get when keto- adapted state. In addition, the benefits of monounsaturated fats (like olive oil) are well known and well documented. Fats high in polyunsaturated fats, like vegetable oils, usually contain a lot of omega- 6, and very little omega- 3. The ideal ratio between omega- 6 to omega- 3 is 2: 1 to 1: 1, and in general this ratio is often 2. It is therefore important to avoid oils high in omega- 6, like corn or soy. Vegetable oils that are rich in omega- 3 contains it in the form of ALA which the body has to convert to DHA and EPA to be of any use. The conversion is highly inefficient, so in practice ALA omega- 3 rich vegetable oils like flaxseed oil or canola are no good choice either. The best way to get omega- 3 is through fatty fish like salmon, or with a DHA + EPA supplement. As a general rule of thumb, avoid fats high in omega- 6, and run like hell from highly processed fat(anything that says “hardened”, or contains trans- fats) like margarine. Eat foods naturally high in fat like meat, fish, and nuts; use plenty of olive oil, butter. In fact 5. 0% butter with 5. Egg Fast Diet Menu Plan (Low Carb & Keto) and FAQs. Ok, so I’m finally posting the Egg Fast Diet menu plan! There are 5 days on the plan and two days of transition to come off the plan – hopefully without gaining all the weight back.! NO. The first and second day of the plan are when you will be most likely able to tolerate eggs in their basic form. Remember 1 egg – 1 Tbsp fat – UP TO (but I recommend less) 1 oz cheese per egg. FREQUENTLY ASKED QUESTIONSWhere can I go for support and help while on the egg fast diet? In addition to posting questions and your progress here in the comments, you can also join the IBIH Community Forum and head over to the Egg Fast Forum to meet others who are doing the egg fast and coordinate weekly challenges, etc. I like the menu for Day 4, can I just eat that all five days? Sure, go nuts. Can I have heavy whipping cream (HWC) on the egg fast diet? No. This plan doesn’t use heavy whipping cream. If you want to risk it and can’t stand to drink your coffee any other way, then go ahead and try it – if you’re not losing weight, the first thing to go should be the HWC and see if that makes a difference. If you do it with HWC and lose a bunch of weight, please let us know in the comments so others will know it’s possible. Can I drink alcohol on this egg fast plan? No. Alcohol impedes liver function and you need your liver focused on metabolizing your fat – otherwise what’s the point of putting yourself through this? Why Bulletproof Coffee (BPC) and what is it? Bulletproof coffee is coffee made with MCT oil (or coconut oil), and grassfed unsalted butter. It has thermogenic (fat burning) properties, and gives you ridiculous amounts of energy. Plus it tastes amazing. To make it: Combine 6- 8 ounces of coffee with 1 Tbsp unsalted butter (I use Kerrygold), and 1 Tbsp of MCT oil (coconut oil works if you can’t get MCT oil). You can also add sugar free sweetener – I make Mr. Hungry’s with Splenda (he prefers it) and cinnamon – it’s yummy. The key to good BPC is that you emulsify it. I use this battery- powered, hand- held frother thingy and it works great. Others make it in a magic bullet or blender and blend for 2. You can’t just stir it in with a spoon or you’ll have a gross oil slick on top. Ewww. Try bulletproof – you’ll never want to go back to heavy cream again – or at least we didn’t! Do I need to be in ketosis already to do the egg fast diet? No, but it will be easier if you are – the detox symptoms of getting into ketosis can be rough already on first timers – doing something as extremely low carb as the egg fast right off the bat will be much harder. I recommend easing into it with my 3 Day Keto Kickstart Plan if you’re a complete newbie to any low carb plan. If you’re really desperate to get started on the egg fast though – go ahead and give it a shot, you’ve been warned. What should I drink while on the egg fast diet? Water – and lots of it! Aim for at least 1. Can I drink diet soda or other calorie free drinks on the egg fast diet? Diet soda is inherently unhealthy for you. Don’t stop taking any medications! If you aren’t already supplementing with magnesium and potassium (lite salt added to your food works best), then you should start. Be sure to get plenty of sodium as well. These three things will help you avoid getting cramps, headaches, and help regulate your fluids to avoid lightheadedness, heart palpitations, etc. How will I stay “regular?”Magnesium is a mild laxative and will help with this if you’re supplementing (as you should be.) In addition, because you are eating so much fat, it should keep things running smoothly. Bulletproof coffee is your friend. Is any cheese ok on this egg fast diet plan? Any full fat, less than 1g net carb per ounce type of cheese should be ok. That may even mean eating more than this plan calls for – especially in the first couple of days. I couldn’t stand the thought of another egg by Day five. That being said, if you want to experiment with a handful of spinach here, a few romaine leaves there, some chopped onions and peppers thrown into your eggs, etc. I’m not the boss of you and neither is the egg fast. Here’s the problem – looking for loopholes and making eggceptions (sorry, couldn’t help myself and I should get credit for holding out this long with no egg puns by the way – it wasn’t easy, ya know!) with a little of this and a little of that is a slippery slope. If you want to do the egg fast the way it was intended by the originators – you don’t eat any fruits or vegetables. The end. Got a question that’s not in the FAQ’s?? Can’t wait to hear your results – be sure to keep us all posted on how you’re doing through the week! Click here to download a printer friendly version of the plan! Egg Fast Menu Plan. Day One. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 1/2 cup Simple Egg Salad. Snack. 1 string cheese. Dinner. 1 serving Buffalo Omelette. Day 2. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 1/2 cup Simple Egg Salad. Snack. 1 string cheese. Dinner. 2 (or more) Snickerdoodle Crepes. Day 3. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 1 Cream Cheese Pancake, 1 Tbsp sugar free mayonnaise, 1 deli slice cheddar cheese. Snack. 2 Easy Deviled Eggs (4 halves)Dinner. Buffalo Omelette. Day 4. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1 String Cheese. Lunch. 2 Snickerdoodle Crepes. Snack. 2 Easy Deviled Eggs (4 halves)Dinner. Salted Caramel Custard. Day 5. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT or coconut oil + 1 Tbsp unsalted butter), (sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 2 Easy Deviled Eggs (4 halves)Lunch. Salted Caramel Custard. Snack. 1 string cheese. Dinner. 1 serving Fettuccini Alfredo. Day 6. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1/2 avocado w/ lite salt and pepper. Lunch. 1/2 cup Simple Egg Salad. Snack. 1/2 avocado w/ lite salt and pepper. Dinner. 6 – 8 classic buffalo wings, celery sticks, 2 Tbsp blue cheese dressing. Day 7. Breakfast. Coffee or Tea – Black or Bulletproof (1 Tbsp MCT oil or coconut oil + 1 Tbsp unsalted butter)(sugar free sweetener if desired)2 – 3 eggs fried or scrambled with 2 Tbsp butter. Snack. 1/2 avocado w/ lite salt and pepper. Lunch. 1 serving Fettuccini Alfredo. Snack. 1/2 avocado w/ lite salt and pepper. Dinner. 1 serving No Chop Chili. Tbsp sour cream. 1 Tbsp chopped cilantro (optional)1/4 cup shredded cheddar cheese. Pantry and Shopping Listground cumin (chili)ground coriander (chili)garlic powder (chili)onion powder (chili)dried oregano (chili)ground cinnamon (crepes)sugar free sweetener of choice (splenda, stevia, swerve, etc.)mayonnaise (sugar free)hot sauce (I like Frank’s Red Hot)green tobasco sauce (for the deviled eggs)blue cheese dressing (1g net carbs per serving or less)parmesan cheese. Shopping list(Go organic when and if you can)Produce. Dairy. 4 oz sour cream (for day 7)8 oz cream cheese. Grocerylite salt (half potassium half sodium)caramel extract (for the custard)MCT oil or coconut oil (if making bulletproof coffee)Meat. Frozennone. Prep List. Notes. The Fettuccini Alfredo and Buffalo Omelette are best made right before serving. Make 1 batch of Simple Egg Salad. Make 1 batch of Easy Deviled Eggs. Make 2 batches of Salted Caramel Custard on the evening of Day 3 so that they are chilled and ready to go by Day 4 and Day 5 when you’ll be eating them. Make 1 batch of Cream Cheese Pancakes to have on hand for Day 3 lunch that uses one, and the others as a backup for when you need something quick and don’t have time to cook. That’s a discount of over 3. GET ALL FIVE BOOKS (over 1. FOR JUST $1. 9. 9. Only $1. 9. 9. 9!!!! Keto Diet Plan For Beginners Step By Step Guide . Remember, this isn’t a lose weight quick scheme. This is forever! After about a three weeks. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want! Keto Diet Plan For Beginners: Before we go any further, please take a minute to subscribe to my blog. I will send out weekly emails so you can stay on top of all the things you need to know about your body, as well as recipes, and tips. Feel free to email me at any time with questions you may have. I am always happy to help, and who knows, maybe your question will inspire a blog post! I am also working to share personal success stories on my blog. If you are planning to start this keto diet, please take before pictures, progress pictures, keep a food diary, and keep track of your weight and measurements. Then when you are ready (maybe at your halfway point, or once you reach your goal weight, you can send me your results for me to share with others). Recommended Keto Starter Products. While BMI calculators are not the best means for figuring out your body fat, most of us don. This will help you keep up with your true weight before eating and without clothing. Height: ! Measure your upper thigh at the widest part. Wrist. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!& & Photo Source: Bodybuilding. Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals. Keto Diet Plan For Beginners: Goals. So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food, so head over to this post to set up My Fitness Pal Keto Diet Settings. By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children. If you start at 2. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 5. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post). Keto Diet Plan For Beginners: Food. Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily! You can get your printable keto grocery lists here and here. Weekly Experiences: Start Here: ! I would be happy to help in any way I can! Quick & Delicious Low- Carb Snacks for Keto Dieters . Pretty much every meal requires at least a little bit of preparation. But today, we've hit a new low. If you're like me, you probably hate chopping, mixing, and stirring ingredients. Especially when all the food just ends up in your stomach in a matter of minutes anyway. But since the following foods are snacks, rather than actual recipes, they require nothing of you—no effort, time, or preparation. Congrats, you've officially reached the pinnacle of gastronomic apathy. Here are 4 delicious and super- lazy snack ideas that have been essential during my last 1. They're bland and have a weird texture. So if you're like me, you may have dismissed the idea of snacking on almonds long ago. But I'm here to tell you that the BOLD flavored almonds from Blue Diamond are a fucking culinary masterpiece. I buy these almonds every week by the pound (literally 1. Each almond is covered liberally with flavored dust that sticks to your fingers when you eat them. They sort of remind me of those flavored pretzel pieces from Snyder's; they're just as tasty, except low carb, high fat, and high fiber. Blue Diamond apparently offers a bunch of different flavors, which is great if you want to mix up your snacks a bit. Try them all until you find your favorites. I highly recommend the Habanero BBQ, Jalapeno Smokehouse, and Wasabi & Soy Sauce flavors. Each serving is 2. Habanero BBQ . The calories and net carbs can add- up very very quickly (1. MFP goals). But trust me when I say they're worth every single calorie and carb inside them. You can find these in various sizes and flavors at most grocery and convenience stores. But the bulk sizes are a much better value than the cans. You should just buy the 1lb bags directly from Amazon. Cheese Sticks, Cheese Blocks, Cheese Slices, & Cheese Spreads. Seriously, cheese has got to be one of the easiest, tastiest, and most ubiquitous low- carb/high- fat foods on the planet. Most cheeses have nearly zero carbs and the high fat content makes it a perfect snack for staving off hunger during the day. And while cheese should ideally be stored in a fridge, it can actually be kept at room temperature for days without spoiling. Though it may get a little . That makes it perfect for work, day- trips, or even traveling overnight. Just toss some cheese in your purse, clutch, backpack (or fanny pack, if that's your thing) and unwrap when you're ready. Or if you forgot to pack a low- carb snack, just stop by any convenience store or gas station to pick some up. It's almost guaranteed they'll have some mozzarella or cheddar cheese in the coolers. Jackpot. Some of my favorite cheese variations are. Quest Protein Bars. Quest Bars are a fan- favorite with members of the /r/keto community and keto diet Facebook groups. They're high in protein and very high in fiber. In fact, looking at the label for the first time may scare you a bit. The Chocolate Brownie Quest Bar, for instance, has 2. But luckily, 1. 9g of those 2. That means it only has 5g of net carbs. Nice.(Total Carbs – Dietary Fiber=Net Carbs) The Quest Bars range from 3- 5g of net carbohydrates. Some of them also contain sugar alcohols like Erythritol (a kind of calorie- free sweetener). Apparently Erythritol is a better alternative to sugar than other sugar alcohols because of how it's digested. Some bars are also sweetened with Stevia, Sucralose, or Luo Han Guo. Still, all of these are better ketogenic- friendly alternatives than natural sugar. But be wary; some dieters have found sugar alcohols will kick them out of ketosis. So monitor yourself closely until you know for sure. Definitely give them a try - you can buy a ton of different flavors online. Pork Rinds (Seriously). Pork rinds are slices of pig skin, deep fried in lard. I agree that the description doesn't sound too appetizing. And while I haven't yet had the pleasure of snacking on them myself, many other keto dieters absolutely rave about them. But I guess it would make sense; any snack related to bacon must also be delicious, right? Frito- Lay sells the Baken- Ets brand of fried pork rinds and the macros do fit the bill for a great low- carb snack. Not sure what that means. So if you can get past the actual idea of pork rinds, they're a super convenient snacking option for anyone on a ketogenic or low- carb diet. Too lazy to go to the grocery store? You can buy a 6 pack directly from Amazon. Got your own favorite low- carb or high- fat snacks? Share them in the comments. There will be a round 2 of this post coming soon. Like this recipe? Share it on social media with the buttons below. In fact, share it now!
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November 2017
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