How To Start A Keto Diet - Only For Beginners

Interested in starting out on keto but haven’t a clue where to start? Don’t worry! At first glance, it can seem quite overwhelming exactly what foods you are and are not allowed to eat. While it is essential to get these right from the very start to reach effective ketosis, the rules are quite easy (with a couple of exceptions!). But eating right is only part of the story, and there are a few easy to avoid pitfalls and easy to implement tips that will help anyone looking to lose weight.

1) What You Can Eat On A Keto Diet

You may have heard that keto is purely about meat and cheese – but that is not quite the case. It is also important to add plenty of certain low carb vegetables in order to keep healthy. After all, cavemen ate plenty of those too. The key to keto lies in eliminating carbs to a mere fraction of a normal diet. Sure these include rice, legumes, pasta, potatoes – but there many other foods that also contain carbohydrates. It is easy to slip up so if in doubt always check the labels or look them up online.

Foods which are going to be the basis of any successful keto are generally high fat:

* All meats

* Fish/seafood

* Eggs

* Healthy fats such as coconut oil, butter, lard, olive oil.

* Green leafy vegetables and a few other none starchy options. 

* Certain berries

* Cheese

* Plain Greek-style unsugared yogurt.

* Black coffee, teas, water.

As for the foods to avoid… everything else! 

2) Increase Your Electrolytes – Magnesium, Potassium & Sodium

Keto is a healthy way to lose weight but it is important to do so healthily. Something which most people will encounter following this diet is an increase in the frequency of using the bathroom. Your kidneys will also pass through much-needed electrolytes which are essential for health. So to prevent this it is important to considerably uptake your salt consumption, eat plenty of those leafy greens and consider drinking salted broths (check for carbs). 

You’ll know if this is becoming a problem by experiencing quite nasty side effects such as nausea/vomiting, headaches, lethargy, irregular/fast heartbeat and so on. Some people find that supplements help with this but either way be sure to get that salt in you!

3) Use Online Recipes & Resources

It can come as quite a shock after the first few days how difficult it can be to eat properly with next to no carbohydrates on the menu. Fortunately and thanks to the growing popularity of keto (because done properly it really does work) there are huge amounts of resources available. Keto recipes can be easily found online and it may be helpful to look at keto forums on the likes of Reddit for support and advice. 

It is evident that there are great tips out there you can use to remain on your keto diet. But you are not limited to researching every little bit of information separately about this topic, which can be quite time-consuming.

One shortcut that I’m always recommending is to check out some programs to determine which one will fit you best and begin on this life-changing mission. You’ll have all the vital information packed in one place. In no time at all, you will notice outcomes that other diets didn’t give you and you’re going to feel and look incredible!

One well-written and comprehensive program I always recommend is The 28-Day Keto Challenge

A highly popular program that provides you with many different easy daily recipes as well as uncomplicatedly written information about the keto diet.

4) The Dreaded ‘Carb Flu’

Almost everyone is going to experience carb flu and it is perhaps the most common reason why people give up keto early. The good news is that it will pass in no more than a fortnight and the symptoms are very similar to those experienced by low electrolytes. It is a prime reason why it is suggested that people looking to enter keto do so when they can take things easier or even a week or so off work.

Carb flu occurs because your body is essentially transitioning from using carbohydrates as the main source of energy through to ketones instead. It is a little unpleasant but by drinking plenty of water, taking some MCT oil, adding more fat to your diet and perhaps just a little more fruit it can be much easier to ride through. 

You’ll feel much better once you are in ketosis and you can purchase meters to help you monitor your levels (great morale boost!). 

5) Be Ready To Eat Fats

Something which people often underestimate about keto is the quantity of fats involved in the diet. It really is a lot, and it is always a good idea to research some keto-friendly recipes before starting out. Meat and green leafy vegetables will otherwise become very boring after a couple of days! For this reason, it is important to make use of those fatty oils listed above. Drizzled over a varied meal plan adds a high-quality amount of fat which you will hardly notice you are even actually eating.

For example, if you are used to enjoying grilled skinless chicken then you are going to need to adapt that recipe. Leave the skin on, drizzle it with a keto-friendly oil of your choice, and top with some avocado. All of a sudden a simple source of protein alone becomes protein and lots of ketoses stimulating fats.

6) Get Your Veggies & Fruits Right

Compared to the likes of potatoes and pasta veggies, generally speaking, contain far fewer carbs across the board. You need to keep eating vegetables to maintain a healthy body, and keto does make provision for a very low number of grams/day of carbs. Use these on veggies other than those leafy greens that you’ll be eating plenty of any way to add not just a little variety to your menu but also an additional boost in other minerals and nutrients.

But be careful. Some are far worse than others so stick to small quantities of pumpkin, bell peppers, asparagus, zucchini, kale, and onions. Measure out your portions and keep to under 20g per day to keep healthy.

The same applies to fruits but be aware that these generally do pack a little more carbs than keto-approved vegetables so portion sizes must be kept lower. Most people opt for berries as these pack the most vitamins per punch, but cherries, watermelon, and cantaloupes are also popular alternatives. Just be sure to keep a close eye on intake and be prepared for a very small portion!

7) Exercise Helps

A good proportion of keto experts swear that upping their exercise regularity and intensity helps speed up the transition into ketosis. If you can pump up the energy to do so while enduring carb flu it is a really good idea as not only does it burn fat but it also forces the body to expend additional energy. Even if it is something as simple as a fast walk around the block, try and do this – it will help you feel better sooner!

Final Thoughts

Hopefully, this guide will be useful to anyone setting out on keto and doesn’t know quite what to expect. The golden rule is to force yourself through the first couple of weeks and into ketosis. Some people struggle more than others, but everyone should have a variety meal plan in mind and understand the quantities of carbs that can be included on their dinner plate. Once you are past that first stage you will feel really good. You will have more energy throughout the day, think better and actually, need to eat less than before – all of which is good for health and of course losing weight too. 

Best of luck!

9 Tried And True Ways To Melt 10 Pounds Of Body Fat Fast

If you need to lose 10 pounds, all you need to do is make a few simple changes to your lifestyle. They’re all so small you’ll barely even notice you’ve made any.

Here are 10 easily-implementable techniques for you to be rocking your slimmer, fitter dream body in no time.

1. Opt for the side salad

Cut back 100 calories per day, the thinking goes, and you’ll lose 10 pounds over the course of a year.

And the easiest way to do that is with a simple side dish swap.

A salad with all the trimmings—two cups of leafy greens, a cup-and-a-half of crisp veggies (like tomatoes or cucumbers), and two tablespoons of light dressing—amounts to a little over 100 calories.

A medium order of fries has about 350.

So, if you’re a habitual fry-eater, swap fries for a salad on just three meals each week and you’ll slash 750 calories from your weekly diet—or about 100 per day.

2. Cut out soda

Every 12-ounce soda contains 150 calories. So removing one per day from your diet will save you 1,050 weekly calories.

And if you think that drinking calorie-free diet options are safe when it comes to weight-loss, think again:

According to a study in the Yale Journal of Biology and Medicine, people who regularly drink diet soda actually end up gaining weight.

3. Wait 20 minutes

It takes your brain about 20 minutes to “catch up” to your stomach—to realize that, hey, you’re full.

Because of this, it’s incredibly easy to eat more calories than you need.

A good way to stop doing this is to eat 80 percent of what you’d normally eat and then stop.

20 minutes later, reassess: Are you still hungry?

If so, keep eating.

But chances are, you won’t be, and you’ll have just reduced your calorie intake by 20 percent.

If you’re on a 2,500-calorie diet, that’s 500 calories just like that.

4. Get at least 8 hours of sleep every night

Skipping out on sleep bolsters your belly twofold.

For one thing, if you’re sleep-deprived, chances are, you’re going to eat more.

According to a study in the European Journal of Clinical Nutrition, people who get five-and-a-half hours or less each night eat 300 more calories the following day than people who get seven hours or more.

And for another thing, sleep deprivation causes your cortisol levels to spike. Cortisol, if you didn’t know, is the hormone that your body uses to store fat.

5. Lift weights

Let’s do some math. Every pound of muscle you have burns about 6 calories an hour.

So if you add just five pounds of muscle to your frame, you’re burning an additional 700 calories a day just by doing nothing.

6. HIIT it up

If lifting’s not your thing, you could always try high-intensity interval training, or HIIT.

Instead of lengthier, steady-as-she-goes workouts, HIIT is all start-stop-start-stop.

For instance, maybe you sprint for two minutes and walk for one minute—and then repeat a few times.

The goal is to push yourself toward exerting 80 to 90 percent of your energy without giving your body time to fully recover.

This method gets your heart rate up, kicks your metabolism into overdrive, and torches calories like nothing else—and, according to one study in the Journal of Obesity, is more effective at reducing “abdominal body fat than other types of exercise.”

7. Black coffee, please

Think about your morning coffee. Do you drink it with cream and sugar? If so, that’s a 100-calorie beverage.

But by taking it black, your daily dose of caffeine is only 5 calories.

Sure, it’s bitter, but there’s an easy fix to that: Just add cinnamon.

Not only is it delicious, but, per a recent study, a mere half a teaspoon of cinnamon each day can keep your blood sugar and LDL cholesterol (that’s the “bad” kind) levels in check.

8. Make it spicy

According to research in the American Journal of Clinical Nutrition, folks who consume capsaicin—that’s the stuff in chili peppers that brings on the spiciness—ate 200 fewer calories during the following meal.

What’s more, some experts say that spicy foods can speed up your metabolism, leading to more weight loss, though others assert there’s not enough evidence to support that.

In any case, adding a sprinkle of chili pepper flakes to your next meal can’t hurt—unless you seriously can’t handle spice.

9. Get frisky

Did you know that sex counts as a bona fide workout? Seriously!

According to research out of the University of Montreal, you burn anywhere from 70 to 100 calories per “sex session.”

In other words, having sex more frequently can directly lead to you having a better body.

Curious about how long those “sessions” run? About 25 minutes, start to finish, including foreplay.

One last thing… you should try this odd “carb trick” that burns up to 1 pound of fat per day…

“All this by Flavor-Pairing?” I asked.

I met an old friend for lunch last month and I was super impressed with how good she looked.

She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…

They’re right – it actually took me 16 days to lose 22 pounds.

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days ( proven for women only)

13 Weight Loss Secrets To Destroy 20 Pounds

Weight loss is about overall picture—setting goals and keeping a healthy mindset as you work to achieve them. But there are tiny tricks that can help tons along the way.

The following is a list of little known, no-fail science backed tips you can start using immediately to lose weight and keeping it off for good.

1. Cut down on the cardio.

Don’t be a cardio queen, or you’ll risk becoming skinny-fat.

The best way to boost your metabolism is to build muscle by lifting weights or doing resistance exercises.

Weight lifting increases your metabolism for days, not just for an hour like cardio does. That’s because muscle burns more calories just by existing in your body.

2. Eat your meals in a quiet spot.

People tend to eat more when they’re distracted by other tasks, like reading, checking their phones, or watching TV.

University of Alberta researchers have found that even noise coming from another room can make a person eat more cookies at dinner than they would have otherwise.

To make sure you’re eating only what you meant to eat, and only what your hunger is really asking for, sit down for a mindful meal in a quiet place, and really pay attention—savor it.

3. Try the cabbage soup trick.

Have a bowl of cabbage (or any other vegetable) soup before your lunch and dinner and you’ll eat about 250 fewer calories.

The water and vegetables fill your stomach so you end up eating less without going hungry.

4. Eat with chopsticks.

Using them instead of a fork or spoon causes you to eat more slowly and consume less food.

It takes time to figure out how to put food on chopsticks—that can help you eat more mindfully.

Aim for eating with chopsticks two to three meals per week, at home or at your desk, to see benefits.

5. Stick to a standard breakfast.

Rituals take the thinking out of weight loss.

Have the same breakfast for seven to 10 days.

You can plan your meal ahead.

Get a jump on your days by prepping the ingredients for a yummy omelet with spinach and low-fat cheese, plus fresh fruit on the side – this will save you time in the morning as well.

6. Fire up with fiber.

Having foods rich in soluble fiber, such as oats, barley, beans and lentils, can help you stay full longer so you end up eating fewer calories.

Fiber-rich foods help your body use those calories more efficiently, too.

They provide a slow-release energy so you avoid the dreaded blood sugar/insulin peak that leads to fat storage.

7. Make your plates colorful.

When you eat the rainbow you get a wider range of vitamins and other nutrients.

Maximizing your nutrition can also make your meals more beautiful and satisfying.

A Columbia University study showed that adults find plates filled with three foods of three bright colors the most appealing—have you wondered why kids’ meals are so colourful?

Put together a healthy veggie plate of sunny yellow peppers, zingy green broccoli, and rich, red tomato, and dig in.

8. Take a before- and an after-dinner walk.

Walk two hours a day or more if you are trying to lose weight.

Getting in all of those steps isn’t as daunting as you think, though—you can start by walking 10 minutes before and after each meal that adds up to 60 minutes, and then schedule another hour on the treadmill or around your neighborhood or local trail.

You can easily rack up even more benefits by taking the stairs, and strolling to and from work.

9. Fill your dish with a new kind of fish.

There’s evidence that omega-3 acids found in some kinds of fish can help you burn fat faster by stabilizing your blood sugar and insulin levels.

One omega-3-packed fish that many people pass on at the market is trout.

It’s yummy, and raised sustainably in the U.S., so make it a staple twice a week.

10. Go out to dinner once a week, tops.

A University of Alberta study found that people who cooked dinner at home six to seven times a week were automatically more mindful about the ingredients they used, consuming less fat and sugar, and fewer calories overall, than those who ate frequent restaurant meals.

11. Skip the artificial sweeteners.

Artificial sweeteners may make your body expect sugar, but then don’t satisfy the expectation on a molecular level, leaving you craving something sweet even after you’ve finished your low-cal treat.

And studies show a broad association between using sugar substitutes and weight gain.

If you do have to indulge in something sweet, might as well just got for a little bit of the real stuff—or have some fresh fruit to sate your sweet tooth with a dose of fiber and vitamins.

12. Keep a journal.

Keep a log of the your progress along your weight-loss journey.

Update it each week—and read it over each morning and night.

Allow yourself to feel really proud!

Focus on the positive and plan for the negatives.

There’s nothing like reflecting on your success, and letting how you’re getting there really sink in!

13. Try this odd “carb trick” that burns up to 1 pound per day

“All this by Flavor-Pairing?” I asked.

I met an old friend for lunch last month and I was super impressed with how good she looked.

She said, “It’s not so much about the Flavor-Pairing, but more about how it re-awakens what the Japanese call, ‘the weight loss doubling molecule’ which signals 22-hour a day fat-burning effect in the female body.”

Even though I was skeptical, I’ve been struggling with my weight over the last few years, so I gave it a shot and watched the same video she did.

Well, it’s only a couple weeks later and you know what they say about how “you can’t transform your body overnight”…

They’re right – it actually took me 16 days to lose 22 pounds.

Now it’s my girlfriends asking ME what I’M doing differently 💅

Click here to see the “Flavor-Pairing” trick that helped me melt away 22 pounds in just 16 days ( proven for women only)

16 Small Changes To Your Diet To Lose Big Weight

It is without a doubt that weight loss boils down to simple math. To lose weight, you have to consume fewer calories than you burn off.

Many weight loss diets, however, are pretty strict and difficult to follow.

In the long run, these diets prove to be in vain as people often regain the lost weight via the notorious yo-yo effect.

If you’ve been stuck in this cycle before, do not stress out. You’ve stumbled on to the right article.

The simple solution is to justmake some small changes to your eating habits.

As you already know, some foods can help you shed body weight—because they help you feel full longer and help curb cravings—or they can kick up your metabolism a notch or two.

So, follow these 16 easiest and simplest diet tricks and tips to start losing weight today.

And see how they can actually do miracles on the long run for your weight loss goal.

1. Eat less pasta

The recommended serving size for pasta is 2ozs or 50g of uncooked pasta (which should be about the size of a tennis ball).

However, people tend to overeat cooked past, especially in the restaurants where a typical portion is easily four times this size.

Additionally, almost any pasta you get when you buy your spaghetti, macaroni or noodles, at least in the Western World, is simply plain white flour mixed with water and eggs.

There are no vitamins, no minerals, and barely any fiber – just empty carbs.

To make things worse, fast food pasta take-aways are becoming more and more popular and not really helping the people trying to shed some extra weight.

Brown rice Pasta makes an excellent substitute. They are made of whole grains and contain anywhere from 0 to 0.7 grams of fiber per serving.

2. Cut back on the bread

Make sure you cut back on the bread and other bakery products which are made from refined wheat flour.

Beside candy bars and sodas full of sugar, bread and bakery products have the strongest effect on your blood sugar and insulin.

The thing is that they actually stimulate the production of the fat storing insulin, which is why they are the type of foods that you will first want to reduce if you really want to lose weight.

If you must have bread, try rye bread.

Traditional rye bread is a much slower digesting food for weight loss, which makes it an excellent replacement.

3. Put away the juicer

Skip the apple juice or the applesauce and bite that crunchy apple. Even though it is far more convenient to drink fruit, juice is actually a far less healthy option than a real piece of fruit.

When the juice is made, the juicing process destroys a vast number of beneficial compounds and antioxidants found in fruit, while it also removes nearly all of the natural fiber.

And don’t be fooled by the etiquette.

Though fruit juices are often marketed as very healthy and natural, they are actually not a low-calorie beverage.

To put things in perspective, just eight ounces of regular orange juice contains over 110 calories, which is the equivalent of almost two oranges.

Nevertheless, you definitely won’t feel as filled up, nor will you insert any beneficial compounds real fruit provides.

4. Pour less dressing

As one website cleverly pointed out: “Dress it, don’t drown it!”

Try to simply swap full fat salad dressing for the reduced fat version, especially if you are dining out.

If possible, ask to get the salad dressing separately, on the side, so you can control how much you use.

As for the store bought salad dressings, they are almost never made of olive oil and most of the dressings contain one or more of the following: canola, corn oil, sunflower oil, soy oil, cottonseed oil.

All of these oils are actually bad for you, so it would best to cut back on them, if not throw them away completely.

5. It’s good to be nutty

It has been proven that people who munch on any kind of nuts automatically eat less at later meals.

So, for a great snack on the run, take a small handful of almonds, peanuts, walnuts, or pecans to go.

They’re packed with nutrients and provide many a health benefit, but they are also full of calories and fat-laden, thus you need to make sure you don’t overdo it, as nuts are notorious for being the perilous and tricky snack.

Remember, portion size matters and, like with any other food, moderation is key. An optimal serving size of nuts is 1.5 oz, or 1/4 cup.

6. Pureed Vegetables

If you want to continue enjoying your precious and delicious cheat foods, you better add more veggies to your diet.

That way you are compensating by eating your cheat meals, but also cutting back on the calories you’re taking in, and all at the same time. A bit like having your cake and eating it too.

When Penn State University researchers decided to test what happens when they add pureed cauliflower and zucchini to the beloved and sacred macaroni and cheese, people actually seemed to like the dish just as much.

However, the trick was that they ate 200 to 350 fewer calories when those healthy vegetables were added to the mix.

7. Start Eating Yogurt

It doesn’t matter if it is Greek or traditional, yogurt can definitely be good for both your health and your figure.

According to the research done by the University of Tennessee, Knoxville, if you intake about 18 ounces of yogurt per day, you can apparently drop a jeans size.

The people tested lost 22% more weight and 81% more belly fat than dieters who skipped the snack altogether.

They also retained one-third more calorie-torching lean muscle mass, which can help you maintain weight loss.

Yogurt is indeed excellent for your digestive system, however, don’t drink it too much, and make sure it is not high in fat.

8. Grapefruit

Not only can grapefruit can help you lose some serious weight and shed those unwanted pounds around your waist, thighs and belly, it can also lower the risk of diabetes.

The research conducted by the Scripps Clinic in San Diego has found that when obese people ate half a grapefruit before each meal, they dropped an average of 3 and a half pounds over the period 10 weeks.

You can also blend the grapefruit into juice and drink it, the same results will show.

It is important to mention that you cannot have grapefruit or grapefruit juice if you are on certain medications program, so check with your pharmacist or doctor if you can start this grape trick.

9. Eat More Beans

Ok, beans may have a bad reputation for making people gassy, but that’s no reason not to eat them, especially when experts recommend you consume up to three cups of the legumes a week.

They are inexpensive, filling, and versatile, and also a great source of protein.

Being high in fiber and slow to digest, beans will make you feel full for a longer period of time, which may prevent you from eating unnecessary meals later on.

In fact, if you consume them on a regular basis you won’t get as gassy as you think.

People who eat beans on a consistent basis experience less gas and bloating than people who consume them less often.

10. Eat More Soup

Eat more soup to keep your body in the loop. There, we made it rhyme so you remember this tip more easily.

Try to start as many meals as you can with a bowl of soup, and you will most certainly end up eating less and keep your body healthy.

It doesn’t matter if the soup is chunky or pureed, if it is based on broth and you keep your portions up to 100/150 calories a serving, you will end up eating less later on.

Broth-based soups are low in energy density which means they have quite few calories per gram.

11. Dark Chocolate

Huge chocolate fan? Well, who isn’t? However, there is light at the end of this tunnel, and it is dark.

Always make sure you pick a square or two of dark chocolate over the milky one.

New research suggests that beneficial bacteria that reside toward the end of our digestive tract is actually able to ferment all the antioxidants and fiber in cocoa.

Plus, your cardiovascular system can also benefit from this dark treat.

12. Say No To Mayo

No matter how awesome it is and how delicious a meal can become by putting some of it in the mix, mayonnaise should be cut out of the equation.

If that is not possible, try using a low fat dressing or lower fat salad cream instead.

To put the numbers into perspective, one tablespoon of typical mayonnaise contains about 90 calories, roughly 4.5% of your daily recommended caloric intake.

In a single tablespoon, that is.

When it comes to fat itself, each tablespoon of mayonnaise contains around 10g of total fat, which is more than 15% of your daily recommended intake.

13. Fish Instead of Meat

Pardon the pun, but if you don’t eat ample amounts of fish, something must be fishy in your diet.

Fish is known for being extremely low in calorie and high in protein, mainly because those precious polyunsaturated essential omega-3 fatty acids found in fish oil, and that is exactly why you should start replacing regular meat with fish.

Fish is high in fatty acids, which is why it is a must in your diet and crucial if you are looking to shed some weight and improve your total-body wellness.

It is also excellent for preventing heart disease, reducing the risk of Alzheimer’s disease, boosting the brain development in kids and even easing depression.

14. Drink More Water

The oldest trick in the book.

Start each meal with a glass of water.

The trick is that you will stay hydrated longer and feel fuller right away, which will prevent you from overeating.

Scientists from Virginia Polytechnic Institute and State University recruited 50 people to test the theory.

The participants drank a large glass of water 30 minutes before lunch and then freely selected their meals from a buffet and rated their fullness, hunger and thirst every 30 minutes.

The water preload reduces energy intake by 9%, which is around 58 kcal.

So, next time you find yourself looking forward to a huge meal, drink a huge glass of water before you start eating.

It will keep your body hydrated too.

15. Shop Wisely

You can start losing weight while you are still at the grocery store. Well, not literally, of course.

Make sure you load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, while you try and avoid all the forbidden fruits that is baconing, sorry, beckoning you.

According many food scientists, the most important thing, when it comes to lasting and consistent weight loss, is the big picture of what you eat.

It all starts at the grocery store.

Bear in mind that a huge part of your weight loss success involves building new and different healthy shopping habits.

Nip it in the bud, as they say.

16.Try The Keto Diet

The Ketogenic diet (low-carb, high fat diet) is one of the fastest ways to lose weight. 

When 40-year-old Kourtney Kardashian was diagnosed with high mercury and lead levels in her body, her doctor put her on a keto diet, as being in ketosis was the fastest way to detox her body. 

But to her surprise, the Keto Diet not only help rid her body of toxins but also jumpstarted her weight loss journey. 

Kourtney attributes her fast weight loss to the Keto Diet, “My body never looked better than when I did the keto diet two and years ago, when I did it for two months, In my experience, I’ve found the best method to train my body to curb sugar cravings, burn fat, and kick-start weight loss is by sticking to a keto diet,” as she described her Keto experience in her lifestyle blog 

Now, if you’re unsure how to eat, what to eat or what to avoid on the keto diet, don’t worry you’re not alone! 

There is a new product called the Custom Keto Diet. It’s meal plan service designed to help women all over the world turn their lives around and take charge of their health and figure through the keto diet. 

The Custom Keto Diet allows you to create your very own keto diet plan based on your food preferences, daily activity levels, height, weight and target weight goals. 

These personalized ketogenic diet plans are created based on scientific research and proven studites to help maximise fat burning in your body via the correct calories and macronutrients for you require. 

Women who have used the Custom Keto Diet have reported losing up to 19 pounds and 2-4 inches from their waist in just a matter of 2 weeks – the individualized meal plans created by the Custom Keto Diet are all backed by science.

Check out this video on the Custom Keto Diet now to learn more about how to follow the diet – and lose weight and improve your life in just 2 weeks.

What Is The Keto Diet All About?

Most people do not have a clue concerning the relationship between their food intake and the weight gain. For most people, the type of meal does not matter. To them, the only means to cut weight is through a rigorous exercise. However, the best means to manage both weight and health is not inclined to yoga or accustomed feeding. If you are a few calories over or under, everything will even itself soon when you get into Keto diet. Keto diet, therefore, is a deficient carb diet that is low in carbohydrates and high-fat diet.

What is ketosis?

Ketosis is a natural process where one takes in low carb diet while the body produces ketones which are utilized to provide energy, thus helping one to survive during low food intake. During this process, fats are broken down to release the energy.

What to eat on a Ketogenic diet

Rather than limiting portion sizes or relying on extreme exercise, the low carb takes a different approach to improve health. The best means to do this is through intentionally avoiding too many carbohydrates. It is advisable to keep carb intake below 50 grams per day. Your Keto diet should comprise of high amounts of healthy fats like coconut and olive oil, palm oil, and some nuts.

An additional meal to consider during ketosis is non-starchy vegetables. The most popular choices to include in your meals include the broccoli, asparagus, cucumber, zucchini and some cruciferous veggies. Additionally, take in meals with high proteins but low in carb, like grass-fed meat, organ meat, poultry, cage-free eggs, fish, and bone broth. These proteins should be taken in moderate amounts.

Understanding Macros

Macros are the big three food that everyone has to take as a diet. These are fats, proteins, and carbs. Scientifically, the body requires each of these in a specific amount. However, the exact ratio of macronutrients in your diet will vary depending on your current state of health as well as the specific goals. Other factors that determine the proportion of fat, carbs and protein include gender, age, level of activity, and current body composition. It is worth noting that, there exist some means to calculate the Keto diet macros available on the internet and other reputable sources.

Health Benefits of Ketogenic diet

Weight loss

Transforming your own body into a fat-burning machine leaves several benefits to those intending to cut weight. Ketosis increases fat burning which reduces the excessive fats in the body. Further, the level of fat storing hormone drops drastically. This is an ideal circumstance where the level of fats will follow suit, by dropping.

Control of blood sugar level

The types of food that you take in determines the level of sugar in the blood. The Keto diet naturally lowers blood sugar level. Scientifically, ketosis has a means of reducing diabetes due to low-calorie content. Diabetic patients should consider ketosis seriously.

Reduced risk of blood pressure and Diabetes

Apart from aiding in the shedding of extra weight, ketosis helps to control the release of insulin hormone in the blood glucose. Insulin plays a significant role in causing diabetes, especially type 2. Insulin helps the body by storing simple sugars in the form of carbs. When the supply of this carb is reduced through ketosis, it results in low levels. Additionally, most of the blood pressure issues are associated with excess weight. When a person gets into ketosis, a cut in weight is known to have a spillover effect on the blood pressure issue.

Mental focus

The ketogenic diet is a catalyst for mental performance. Ketones are known to be a pronounced source of fuel for the brain. Enormous spikes of blood sugar associated with lower carb intake are known to affect the brain concentration. Having ketosis results in increased focus and concentration. Fatty acids affect the brains functionality positively.

Epilepsy

A ketogenic diet has also been known to reverse and treat neurological disorders. Cutting off glucose levels forces the body to make use of ketones for energy. This change is associated with modifying neurological disorders since the brain is subjected to use an alternative source of energy rather than the normal cellular pathways that are impaired in patients with brain disorders.

The takeaway

Overall, it is apparent that going ketosis has a lot of health benefits. Knowing what to take in your body, how to do it and when to do it is a recipe for upgraded health. From the above knowledge, you are in a good position to check the health status of your body through what goes down your esophagus. Ketosis is a tool you use to maintain your body. In a nutshell, what you take in your body matters a lot; it either invites or chases away a disease.

I believe that anyone can succeed with the Keto diet. By researching it and getting information now you already have shown an interest which is the first step. You have the basic motivation you need, so now you just build on that. Look into programs to see which one will fit you best and get started on this life changing mission. In no time at all, you will see the results other diets did not give you and you will feel and look great!

One good program I can direct you to is: The 28-Day Keto Challenge

A very popular program that gives you a variety of easy daily recipes.

Good luck on your journey!