Tag: keto foods

Keto Foods

Keto Foods

On Keto,It’s a scenario we’ve all knowledgeable – you didn’t deliver quite enough foods for meal and also the morning food cravings pains affect with a vengeance. Although a ketogenic diet, which focuses on filling quality fats and proteins, is one of the most satiating ways to eat…it’s sometimes necessary to have a snack to tide you over until the next meal. There are so many common snack foods that are not keto-friendly. ketoThink vending machines, stuff like granola bars, pretzels, and crackers. It can be very tempting to cheat in situations when you’re hungry and there may not be any good options, but those additional carbs can be costly when it comes to your weight loss goals. To help you navigate these tricky situations we put together a helpful list of the best keto snacks. For the full list check out the ruled.me article, “50-plus healthy keto snacks to help with ketosis.” Here are just a handful of our favorite high-fat or low-calorie keto snacks. Olives. These days you can find olives in just about every supermarket and even in some well-stocked convenience stores. Olives are full of heart-healthy fats with very little carbs or protein. If you buy jarred olives be sure to read the nutritional information to confirm there aren’t any sneaky carbs in there. Pork rinds. Just because potato chips are off the table doesn’t mean that you can’t have something crunchy and salty to snack on. Pork rinds are just the ticket. Just take care to buy a brand that’s made with only pork rinds and salt. Nuts and nut butters. Some nuts have more carbs than others. We suggest macadamia nuts as they contain high amounts of monounsaturated fat and minimal omega-6 content. Nut butters made with almonds, pecans, and macadamia nuts, are a good option too. With any nut-based snack keep an eye on the portion as they are easy to overeat. Keto-friendly dark chocolate and cacao nibs. Craving something a bit sweet? A small square of stevia-sweetened dark chocolate or regular chocolate that has at least an 80% cocoa content or higher is a safe choice. Cacao nibs are great too, especially when added to nut butter. The calories add up quickly though so keep the portions small. You can also easily make dozens of keto snacks at home. Taking the time to prepare high-quality snacks for yourself will save you from tempting situations. When you’re in need of a bite to eat out in the world. Some of the best options include avocados. A ripe avocado cut in half and sprinkled with a bit of salt and pepper is a tasty fat loaded snack. Mash it up with a touch of mayonnaise and a sprinkle of your favorite dried herb for a different take, or try homemade guacamole. Combine high-fat low-protein cheeses such as mascarpone and cream cheese, with other snacks like pork rinds and nuts for a keto-friendly treat. You can also incorporate cheese’s into dips like our spicy sausage cheese dip. Bacon. Cook up a double batch of bacon and keep a container in the fridge to stay one step ahead. Enjoy bacon on its own or combine with other ingredients like bacon-wrapped asparagus. Fat bombs. Fat bombs are a combination of ketogenic ingredients that contain over 90% fat. One of our favorites are the jalapeno popper fat bombs. Pickles. Sugar-free pickles like our fire and ice pickles, can really hit the spot when you want something salty and sour. They’re also super-low in calories. Kale chips. Package brands of kale chips can contain additional carbs. Try making them at home for the most keto-friendly and economic version. Homemade bone broth. Savory, warm, and comforting. Bone broth also touts many nutritional benefits. The best way to keep it truly keto is to make it at home. To learn more check out our comprehensive guide titled, “The ketogenic version of the bone broth diet.” Hard-boiled and deviled eggs. Hard-boiled and deviled eggs are simple and quick snacks to make at home and to have ready to go in the fridge. Keto foodsDrinks. Unsweetened coffee and iced tea. Keto-proof coffee and keto friendly smoothies can be an ideal way to chase away cravings. After all, sometimes when we think we’re hungry we’re actually just tired bored or simply thirsty. Find easy-to-follow recipes for all of these beverages on Ruled.Me. we encourage you to snack mindfully. Just because all of these snacks are low-carb doesn’t mean you can eat an unlimited amount of them, and while homemade snacks are a better choice than highly processed snack foods, overeating them can slow down or stop the weight loss progress you’ve been working so hard for.

Everything You Need to Know About Starting the Keto Diet

Everything You Need to Know About Starting the Keto Diet

Everything You Need to Know About Starting the Keto Diet
Originally posted on https://theketokettle.com/everything-you-need-to-know-about-starting-the-keto-diet/

Keto
kkolosov / Pixabay
Keto diet
Christoph / Pixabay

A high-fat diet that helps you burn fat? No, it isn’t too good to be true.

The ketogenic (keto) diet has surged in popularity over the past year, and for good reason. Whether you want to jumpstart your weight-loss journey or simply improve your mental focus, this approach can get you there.

If you’re a beginner, starting the keto diet can be overwhelming. Which foods are OK and which should you avoid? Can you fast, too? And, what in the world are macros?

Today, we’re answering these questions and more. Join us as we share our beginner’s keto guide, complete with everything you need to know to get your diet off the ground.

Ready to learn more? Let’s jump in!

What is a Keto Diet?

Before we delve into specifics, let’s cover what a keto diet entails.

With this diet, you’ll consume high levels of fat, moderate levels of protein, and low levels of carbohydrates.

Why this balance?

Your body uses carbohydrates to create glucose, which is the primary energy source for most of the cells in your body, including those in your brain and central nervous system. Every time you eat a carb, it breaks down into glucose. Your body stores this glucose in one of two ways: as glycogen in your liver and muscle tissue or as excess fat in your adipose cells.

When you’re exercising or have gone a few hours without eating, your body needs an extra shot of energy. It will break down its glycogen stores to give you that quick burst. When you run out of glycogen and don’t replenish those stores, your body will turn to stored protein and fat for energy.

The only issue? Your brain can’t use these cells. This is where ketones come in!

The Role of Ketones
Ketones are small fuel molecules that act as an alternate energy source for your body, leveraged when your glucose levels are in short supply. These cells can power your entire body, including one of your hungriest organs: your brain.

When your body begins producing ketones, you enter into a metabolic state called ketosis. How can you get there?

As both carbs and protein can convert into blood sugar, your ketone count is highest when you consume very little carbs and only moderate proteins, focusing on fat consumption instead. When you switch your fuel supply to run on fat, you burn it 24-7! This makes it easy to access those pesky fat stores you’ve been trying to tackle for years.

In addition to weight loss, you’ll also notice an uptick in concentration when ketones help fuel your brain. Hunger also subsides and your energy levels steady themselves, helping to keep you alert.

Transitioning into the Keto Diet
As expected, getting started on keto won’t happen overnight. After all, it’s a major dietary change and requires a strategic, step-by-step approach as you prepare your body for its new normal.

Start by cutting back on your carbohydrate intake. With a keto diet plan, you’ll need to limit your intake to 50 grams per day of net carbs (digestible carbs). You’ll want to get down to eating 20 grams or less. Insulin is used in the production of certain hormones. Because of this, women should reduce their carb intake very slowly over a 2-3 month period to avoid hormone issues.

At first, you might find it easiest to count the carbs in every food you consume. While this is one approach, it can be a time-consuming and laborious one. That’s why it’s helpful to find a list of keto-friendly foods and recipes. Following these, you can stay keto without the stress and headache of calculating every meal.

Let’s take a look at a few!

Keto-Friendly Foods
Natural fats (olive oil, butter, coconut oil)
Fish and seafood, especially salmon and shrimp
Grass-fed meat and poultry
Eggs (including yolks)
Low-carb vegetables that grow above the ground (lettuce, cauliflower, broccoli, peppers, asparagus)
Cheese
Raspberries and blackberries
Avocados
Water, coffee, tea, cream
Foods to Avoid
Avoid any foods that are full of sugar and starches. These include:

Most fruits, except berries
Potatoes
Pasta
Rice
Bread
Pastries
Candy
Beer, soda, juice
As you’ll notice, these foods are also high in carbohydrates, so limit your intake as much as possible.

How to Get Your Body into Ketosis
Now that you know what’s on the nice and naughty list of keto foods, are you ready to enter into ketosis? There are a few ways to do so, and you can perform many steps in tandem with each other.

Let’s review.

Increase Your Physical Activity
When you exercise, you help deplete the glycogen stores in your body. When this happens, your body will create ketones to use as fuel, burning your fat stores.

If you’re interested in the keto diet for weight loss, pairing your eating habits with an increase in physical activity is an ideal way to improve your long-term health.

Reduce Your Carb Intake
When you reduce your intake of carbohydrates, your body can’t create glucose to use as energy. As such, it has to use fat as its main fuel source, not sugar.

As noted, eating 20 grams of net carbs per day is an ideal way to encourage your body into ketosis.

Increase Your Healthy Fat Intake
Heavy cream in your coffee? Avocado toast (on keto bread of course!) with eggs? Eating on the keto diet is delicious!

As you lower the number of carbs you eat, you’ll replace them with healthy fats, such as coconut oil, avocados, olive oil, and flaxseed oil.

Keep in mind the total caloric count of these fats to make sure you’re on track with your weight-loss goals.

Combining Intermittent Fasting with the Keto Diet
Another effective way to reach a state of ketosis? Combine your keto diet with intermittent fasting.

This is an eating pattern that cycles calorie restriction (fasting) with normal food consumption during a set timeframe. There are many variations to intermittent fasting, but one of the most common is the 16/8 method.

With this, you’ll restrict your food intake to around eight hours per day, going the remaining 16 hours without food.

You can set that eight-hour timeframe depending on your lifestyle. For instance, you might choose to eat from 12:00 noon to 8:00 p.m. and fast from 8:00 p.m. to 12:00 noon the next day.

Why does this work so well with the keto diet?

When you fast, your insulin levels and glycogen stores decrease. As such, your body shifts its fuel source from carbs to fats to maintain its energy balance. This is the exact outcome that the keto diet aims to achieve.

In addition, intermittent fasting also triggers thermogenesis or heat production in your cells. This boosts your metabolism and can lead to greater weight loss, helping you access stubborn fat stores. The method also helps you preserve muscle mass while you lose weight, and improves your overall energy levels.

For more information about how to combine the keto diet and intermittent fasting, read this article.

Calculating and Tracking Macros
If you’ve heard anyone talk about a keto diet, the term “macros” likely popped up.

“Macros” is short for macronutrients. These are the energy-giving food components that give our bodies energy. They include carbohydrates, protein, and fat.

Too many carbs and too little fats can prevent you from entering ketosis, rendering your efforts ineffective. That’s why it’s helpful to count your macros. This includes measuring how many grams of carbs, fats, and proteins you’re consuming every day.

How to Calculate Macros
While your exact macro levels may vary from your neighbor’s, a standard keto diet centers on 10% carbs, 20% protein, and 70% fat. Caloric breakdowns are as follows:

Carbs: Four calories per gram
Protein: Four calories per gram
Fat: Nine calories per gram
With these metrics in mind, how many grams of carbs, protein, and fat should you aim for each day? Let’s use a 1,600-calorie-a-day keto diet as an example.

The basic formula is:

Calories per day x percent of calories / number of calories per gram = number of daily grams.

Let’s break these down into the three categories of macros:

Carbs: 1,600 x .10 / 4 = 40 grams per day
Protein: 1,600 x .20 / 4 = 80 grams
Fat: 1,600 x .70 / 9 = 125 grams
Of course, your exact macro needs will vary depending on your daily caloric intake. Speak to your doctor before beginning a keto diet to determine the levels you’ll require. In some cases, you may need more or fewer grams than these exact calculations show.

For instance, you might eat enough fat at every meal feel full after only 90 grams. As you get more comfortable in the keto diet, you’ll find that you can eyeball your macros by the way your plate looks. A standard keto plate features:

A palm-sized portion of meat
Two fistfuls of vegetables
Enough fat to satiate
Start by incorporating one or two thumb-sized portions of healthy fat with each meal (such as a handful of walnuts) and build up from there.

How to Test for Ketosis
You’ve eaten right and exercised, following the keto plan. But, how can you tell if your body is really a state of ketosis? You’ll do so by measuring the three most common ketone bodies present during ketosis: acetone, acetoacetate, and BHB.

There are a few ways to analyze these levels. Let’s take a look.

Blood Test
The most accurate way to test for ketosis is to measure your blood ketone levels using a specialized meter.

You can buy test kits online, which include a monitor and a small pin you’ll use to prick your finger. These work by calculating the amount of beta-hydroxybutyrate (BHB) present in your blood.

Some nutritional experts define ketosis as a blood ketone level that ranges between 0.5 and 3.0 mmol/L.

While can choose to test your blood levels every day, most will limit testing to once a week or every other week.

Breath Test
You can also use a breath analyzer to measure your blood ketone levels.

This test will measure your acetone levels. When you’re in a state of nutritional ketosis, more acetone will leave your body.

Breath acetone concentration (BrAce) can range from 1 ppm in healthy, non‐dieting subjects to 1,250 ppm in diabetic ketoacidosis. Adults following ketogenic diets will often have elevated BrAce rates of around 40 ppm.

While acetone breath analyzers can be a helpful gauge, they’re often not as accurate as a direct blood test.

Urine Test
You can also measure the presence of ketones in your urine by using special indicator strips on a daily basis.

One of the most cost-effective ways to measure your ketones, these are easy to use, though again, not as accurate as a blood test. Your result will display as follows:

Small: Fewer than 20 mg/dL
Moderate: 30 to 40 mg/dL
Large: More than 80 mg/dL
Avoiding or Reducing the Carb Flu
If you jump too quickly into a keto diet, you could experience a negative reaction, known as the carb flu. This happens as your body adapts to a fast withdrawal of the carbs its depended on for so long.

As it learns to switch from burning glucose to burning fat, your body may feel dizzy and nauseous. In addition, you could experience headaches, cramps, and irritability.

To avoid the carb flu, start the keto diet slowly. Rather than cutting your carb intake to a strict 20 grams at once, begin by adopting a low-carb diet, then cut back over time.

In addition, it’s important to stay hydrated during this process, as dehydration can exacerbate symptoms of the carb flu. Add a pinch of mineral salt to your water to add electrolytes. You can also consume small amounts of table salt or bone broth to keep your magnesium, sodium and potassium levels where they should be.

You should also keep an eye on your caloric intake. Though you’re cutting back on carbs, you should maintain your levels of healthy fats. Keep those up and eat up!

Avoiding Mistakes on the Keto Diet
Though the keto diet can be simple and straightforward once you get the hang of it, there are a few mistakes to avoid.

Some of the most common roadblocks that people run into include:

Not eating the right kinds of fat
Failing to stay hydrated
Eliminating carbs altogether
Let’s address these issues, one by one.

Fat Intake
While fats will comprise around 65% of your keto diet, not all are created equal. Even if they don’t contain carbohydrates, many fats you find at fast-food chains, restaurants, and the processed foods section at the grocery store aren’t great for your health.

For the best results, stick to healthy fats including:

Saturated fats
Monounsaturated fats (MUFAs)
Some polyunsaturated fats (PUFAs)
Let’s review these in detail.

Saturated Fats
We’ve been hard-wired to think that saturated fats are terrible for our health. However, new research debunks that myth, revealing that they can actually be good for you. In fact, saturated fats are linked with the following health benefits:

Improved HDL to LDL cholesterol ratio
Stronger immune system function
Improved hormone regulation
Higher bone density
Some of the best and healthiest saturated fats to consume on the keto diet include:

Coconut oil
Medium-chain triglycerides (MCTs)
Eggs
Palm oil
Lard
Fatty cuts of red meat
Monounsaturated Fats
MUFAs are healthy fats that can help decrease your risk of heart disease, improve your insulin sensitivity and lower your blood pressure.

Reach for these options at the supermarket:

Lard
Olive oil
Avocado oil
Nitrate-free bacon
Fatty fish
Chia seeds
Macadamia nuts
Polyunsaturated Fats
While PUFAs can be healthy, you’ll need to exercise more caution when consuming them. Some, like Omega-3 fatty acids, are brain-boosting mainstays that should be a staple in your diet.

Be wary about heating or oxidizing PUFAs, however. When you do, you can create harmful compounds including free radicals, which are linked with inflammation.

As such, steer clear of PUFAs when you’re cooking, and always consume them cold. If there’s any question about freshness, steer clear. These choices are solid picks:

Nuts
Sunflower seeds
Avocados and avocado oil
Extra-virgin olive oil
Salmon, tuna, mackerel
Fats to Avoid
While the above list of healthy fats can keep your keto diet on track, there are some fats that threaten to derail it. These include:

Processed trans fats
Vegetable oils
While naturally-occurring trans fats are permissible, processed ones can lead to metabolic diseases including type 2 diabetes, cancer, and heart disease. In addition, vegetable oil contains high levels of omega-6 fatty acids that can cause inflammation if unbalanced with equal levels of omega-3s.

Unhealthy fat sources include:

Corn oil
Grapeseed oil
Canola oil
Peanut oil
Margaine
Sunflower oil
Vegetable shortening
By avoiding these fats and sticking to the good fats listed above, you can continue to stick to your keto diet.

Hydration
Your body will lose fluids and electrolytes as you cut back on carbs. Carry around a reusable water bottle and keep track of how many times you fill it up every day.

Sipping bone broth for sodium, adding potassium through leafy greens, and munching on chia and pumpkin seeds for magnesium can also keep you hydrated.

Carb Elimination
Remember, keto requires that you cut back on carbohydrates. You don’t need to eliminate them altogether. If you do, you run the risk of becoming malnourished, as carbs are a macronutrient in food.

Focus on “good” carbs like those found in cruciferous vegetables, greens, and nut flours to stay on track.

Sample 7-Day Keto Meal Plan
Interested in what a normal week would look like if you followed a keto meal plan? Below, we’ve put together a day-by-day menu that’s keto-compliant and also ultra-delicious.

Monday
Breakfast: Eggs scrambled in butter, served over leafy greens and topped with avocado

Lunch: Grilled salmon with a spinach salad

Dinner: Porkchops with mashed cauliflower and red cabbage slaw

Snacks: Pumpkin seeds, pepper strips dipped in guacamole

Tuesday
Breakfast: Two hard-boiled eggs, bulletproof coffee (coffee with butter and coconut oil)

Lunch: Chicken salad topped with crushed macadamia nuts.

Dinner: Meatballs on zucchini noodles and cream sauce

Snacks: Plain, full-fat Greek yogurt with walnuts, roast beef and cheese roll-ups

Wednesday
Breakfast: Veggie and cheese omelet with salsa

Lunch: Tomatoes stuffed with tuna salad

Dinner: Baked chicken with sautéed mushrooms and asparagus

Snacks: Macadamia nuts, a smoothie made with almond milk, greens, and almond butter

Thursday
Breakfast: Fried eggs with bacon and leafy green salad

Lunch: Almond flour-crusted chicken tenders, salad topped with goat cheese and cucumbers

Dinner: Grilled pork chops on top of riced cauliflower, peppers, and broccoli, topped with homemade hollandaise sauce

Snacks: Pepper chunks, sliced cheese

Friday
Breakfast: Smoothie made with almond milk, peanut butter, greens, and protein powder

Lunch: Grass-fed hamburger inside lettuce wraps, topped with avocado and salsa

Dinner: Grilled shrimp in a lemon butter sauce with a side of broccoli

Snacks: Celery sticks and cauliflower florets dipped in almond butter

Saturday
Breakfast: Eggs baked inside avocado cups (use muffin tin!)

Lunch: Salmon avocado rolls wrapped in rice-free seaweed

Dinner: Trout broiled in butter, sautéed bok choy

Snacks: Turkey or pork meat bites, kale chips

Sunday
Breakfast: Scrambled eggs tossed with veggies and salsa

Lunch: Tuna salad with keto mayonnaise, served inside avocado halves

Dinner: Beef kabobs on the grill, served with peppers and broccolini

Snacks: Turkey jerky, cottage cheese

Want more simple keto recipes that are perfect for beginners? Check out these six tasty treats.

Dining Out, Keto-Style
It’s one thing to stick to a keto diet when you’re at home, but what about when dining out? How can you find low-carb, keto-friendly meals on a menu?

Start by planning ahead. Find the restaurant’s menu online and look at your options. When you sit down to eat, here are a few tips to keep in mind:

Resist the starchy sides (bread, potatoes, fries, rice) and substitute a salad or veggie instead
Swap burger buns for lettuce wraps
Request extra butter, and melt it on your meat and veggies
Dress your salad with oil and vinegar
Request heavy cream in your tea or coffee
Ask about sauce ingredients and avoid those with sugar, flour, or similar starchy thickeners
Stick to water, tea, coffee, or sparkling water to drink
Ask for a coffee refill while others eat dessert, opting for berries and heavy cream if your sweet tooth calls
Eating out should be an enjoyable experience, not one that you dread because of your dietary choices. By keeping your focus on fats, vegetables and proteins and avoiding all the sugars and fillers you know are no-gos, you’ll be more relaxed at the table.

Starting the Keto Diet Together
The keto diet can be your key to a healthier, more vibrant future.

Are you tired of spinning your wheels trying every weight-loss trick in the book? Do you want to improve your mental focus, reduce your risk for type 2 diabetes, and improve your heart health along the way?

If so, starting the keto diet is a major step in the right direction. The best part? You don’t have to go it alone.

There are plenty of resources and mentors available to help you make the most of your keto journey, including our site.

Contact us to gain access to insider tips and tricks that can help you stick to your keto lifestyle, one day at a time. Let’s travel this road together, and enjoy the results along the way!

Preparing For The Keto Diet

Preparing For The Keto Diet

So you’re ready to adapt to a ketogenic diet to lose weight and improve your health. You’ve come to the right place. Making any big lifestyle or diet changes can be challenging ,especially at first. There are a lot of new routines to learn and old habits to unlearn. Over time keto becomes the new normal and the dramatic results are so worth it. What’s the best way to get started with a ketogenic diet? Here we’ll outline three steps to keto success. But first let’s define what a keto diet is simply put it is a high fat low carb low to moderate protein diet. By drastically restricting carbohydrates in your diet the body will enter and sustain ketosis a metabolic state.

keto
Daria-Yakovleva / Pixabay

Where the body burns a highly efficient alternative fuel called
ketones. Not only does the keto diet help with weight loss, but current research
also indicates that it can help to improve health conditions. Like heart
disease type 2 diabetes and Alzheimer’s disease. To start your keto journey off
on the right foot here are our top three key pieces of advice. Eat the right foods
eat the right amount of those foods and prepare for the keto flu. Let’s start with food. Your goal on a consistent basis is to replace carb heavy foods with keto friendly foods.

keto diet
silviarita / Pixabay

This will help you eat fewer calories than before and help jump-start and sustain ketosis. You will need to focus on meat high fat dairy and healthy oils. Leafy green and above-ground vegetables nuts and seeds avocado berries and keto approved sweeteners. You’ll need to entirely avoid grains sugar fruit and
starchy vegetables. For more info see our video keto cooking keto food list for
plenty more information on what to eat and what not to eat on keto. You’ll be
relying a lot more on home-cooked food than packaged processed or prepare foods.
It’s important to note that you don’t have to figure out how to do this on
your own there are so many resources online. Including meal plans shopping
lists budget breakdowns and recipes will teach you to avoid common pitfalls. How
to read labels and nutritional information. And which keto foods can be
swapped and substituted for foods that are off-limits. You might be surprised
how many things like bread pasta cookies and ice cream you can still enjoy. If you
just learn how to make them keto friendly. It’s not just eating the right foods
though.

ketosis
silviarita / Pixabay

That is the foundation of the diet you must also learn how much to eat.
Which brings us to our second point. A keto diet can help you to restrict your
calorie intake in a slow and steady way. Which leads to long-term weight loss but
it can be hard to do this. If you’re not carefully tracking what you eat. One way
to figure out how much you should be eating on a keto diet. Is to check on
your progress every few weeks and adjust accordingly. Fats carbs and protein which need to be kept in careful balance.To keep your body in ketosis as a general rule we recommend eating below 35 grams of carbs a day and aiming to get 70% of your calories from fat and 25% from protein.

lose weight
Sponchia / Pixabay

The keto calculator can help you dial in exactly what to be.Aiming for each day and will keep you on track for a deeper dive into macros. You must prepare for the keto flu. When you first cut back
on carbohydrates ,your body will experience some changes as it adjusts to
your lifestyle .One possible change is the keto flu. An umbrella term for the
flu-like symptoms you may encounter like fatigue or mental fogginess. Usually
these symptoms only last a short while. But it is best to be prepared you will
need to drink more water increase your sodium potassium and magnesium intake
and eat more fat. Especially MCTS. Most importantly check in with yourself
from time to time to monitor the changes in your body composition. And how you
feel and to be sure that the ketogenic diet is the right choice for you.

Create Weight Loss.

Create Weight Loss.

Now, there are dangerous diets. There are a lot of different diets we could
follow. Let’s cover some of them. The Paleo Diet. The South Beach Diet. The Atkins Diet. The Grapefruit Diet. The Coffee & Cocaine Diet. Right? People probably used s**t like that for a long time.

The fact is, anything that’s earned the word ‘diet’ after its name; it probably works. It works. I can guarantee you, they work. They all create weight loss. They all do. They wouldn’t have ever gotten to the point
where they earned the ‘diet’ title if they hadn’t worked for a lot of people. But I don’t gage short-term results for a working diet. I gage your ability to stick to it for a lifetime as the only criteria for whether something is worthwhile. For me, the most dangerous diet in the world

keto
Comfreak / Pixabay

is the one you can’t stick to. That could be all of them. It could be all of them. Beyond that, even when you decide that you
need to do something about your nutrition – let’s start using the word right because we’ve got to get rid of that word ‘diet’. If you decide you need to do something about your nutrition how do you go about it? Do you just jump head-first into it? Because that’s a major mistake. That could be why you’re failing in the
first place. Let’s play trainer for a second. We’re all going to get a chance. Let’s take a step into Jeff Cavaliere’s shoes; the trainer. So, I have a client that walks into the gym today. We’re making this up. 320lbs, the guy is 49 years old, never worked
out a day in his life, diabetic, body fat at least 40%, and he’s going to train. I have two options of programs I can give him. Option A. You get to pick here, listen close. Option A. He’s going to do squat, bench, and deadlifts. We’re going to work in the three to five rep max. We’re going to throw in some palm squats,
just to make sure we’re reinforcing his ability to hold those things, and a lot of
eccentric overload. I think that’s going to be helpful. Then some plyometrics at the end and maybe a little bit of kickboxing, just for some conditioning. That’s Option A. Option B is, we’re going to start really, really easy on this guy.

keto diet
Daria-Yakovleva / Pixabay

We’re going to do a little bit of flexibility training, a lot of education early on, a little bit of mobility work – I’m sure those joints could probably use a little bit of help. And then maybe start introducing the concept
of resistance bands. So, we want him to utilize his own bodyweight
– which is heavy – or some additional weight through weights and barbells, at this
point in time. Which one would you go with? Which would you think is the more appropriate for that individual? There’s always the A-hole of the bunch who’s
going to say, “Option A”, but we should all know that Option B is where we need to
go. Especially if you’ve been watching this channel. You probably realize that’s probably a better route. At least taking a step off the gas for that
guy. So why is it when we decide we’re going to do something about our nutrition, and we decide to go down this ‘diet’ road, why do we jump into it head first? Why do we go from 0 to 60? Who thinks that going from 0-60 makes anymore sense, nutritionally, as it does when you’re taking your first crack at weight training? It doesn’t. It’s setting yourself up for failure. I can give you a couple examples of that. Let’s take a popular diet regimen right now.

I’m going with the Keto Diet. Guys, I have nothing against a particular
form of eating because if you can turn that form of eating into a lifestyle – a lifelong style of eating – then I am thrilled. I don’t have one way – and I’m going
to get to this in a second, too – one way of demanding that you eat. That is not my methodology. As a matter of fact, I think anyone that tells
you that there’s ‘only one way to do it, and this is the only way you should do it’
and gets ‘cult-like’ – I guess, the ‘keto cult’, who’s going to tell you
‘this is the only way to do it and everything else is wrong’; you’ve got to run as fast
as you can away from that person. But back to that. Ketogenic dieting requires that you drop your carbohydrate intake pretty severely, to about 10% or less of your total, overall caloric intake for the day. Now, let’s put ourselves back in the shoes
of that individual that was overweight, who needs to lose weight – which is a lot of
people. Do you think that person is sitting there
eating 10% or less of carbohydrates right now? No. I can guarantee you, they’re probably eating, in excess, of 60% carbohydrates, if not more. So, to go from 60% or 70% of your overall caloric intake from carbohydrates down to 10% or less; how logical is that? So, cut all that out.

That’s it. Diet starts on Monday. You’re going to cut it all out. We’re going to get you right down here. You’re going to do great. This is going to be perfect for you. You’re going to change your way of fueling
your body. We’re going from carbohydrates to ketones. You’re good to go. Let’s go. You think that’s got a likelihood of success? Will he lose weight? Of course, he will! It’s a diet. It’s earned its title. It’s going to work. Long term? I doubt it. If it does, then great. He’s found a lifestyle that he can do. Now it’s worthwhile. But if you jump into it like that it’s not going to work. So, what would I do in a situation like this? I’d recommend something different. You want to stick to the diets? Go to something like the Zone Diet. 30/30/40. At least see if you can stick to that first. Get yourself down, knowing that you’re heading toward keto. But you don’t just down there. You try to take an approach that’s a moderate step in the right direction, to at least set yourself up to become more accustomed to that.

As opposed to jumping right in. It’s going to have the same impact to be
able to take these things in stages. I understand that we’re not getting the
same outcome that a Ketogenic Diet is creating, in terms of your body’s preferred fuel. I understand that. That’s not getting there via a 30/30/40
diet. But from a standpoint of an individual being
able to stick to that, they need to be able to take some sort of moderate step. Even when I first started my full reign of
eating better, and healthier, and turning it into a lifestyle I went from a really crappy diet of a lot of sugary foods, and sweets, and things that are not part of an athlete’s diet.

Not on a consistent basis, they aren’t. And I made small changes. Then, when I was able to maintain that, and I started to see results I went back again. I made additional, small changes. Then I went back again and made additional, small changes. You know what I didn’t care about? Instant results. I never cared about instant results. I was in it for the lifelong process. I understood that, if I did it right once I’d never have to do this again

But as a result of people jumping in too strong,
too fast to a diet they can’t stick with, every six months, every eight months, every
12 months, whatever it is; they’re back doing it again, and again. You know why it’s dangerous? It’s extremely dangerous because every time
you fail you’re doing a lot of things that are setting the stage for you to continue
to fail. You’re starting to convince yourself that you can’t stick to anything. You’re starting to convince yourself that
‘dieting is not for you’.

You either give up at that point – right? A lot of people do! “I’m done with this. I can’t do it.” Or you get more desperate, you get less patient,
less willing to go through that adaptive process, and you jump into the next one full force ahead, and it fails again, and it fails again, and it fails again. And guess what? You know what’s happening during this whole time? You’re also getting older. We’re all getting – one thing we can’t stop is the aging process. As we get older, and older, and older it gets more, and more, and more difficult to win this battle. I’m not saying it’s impossible. We’ve got lots of guys – ATHLEANX has proven it – lots of guys that can do this at an advanced age and look unbelievable. But it does become more challenging. You have to become more and more committed. It’s not as easy as it was when you were in your teens and 20’s. We all know that. So, what I’m pleading for you to do is try to make this intervention with the one mindset of getting off this damned diet rollercoaster. Stop thinking about all these temporary fixes. Stop thinking about the short-term weight loss. Turn it into a lifestyle that you’re going to stick with forever. Find the one method of eating – the nutrition, right? The form of nutrition that’s going to fuel your body and keep you in that state for the rest of your life. Feeling good, getting stronger, being healthier from now, until the day you die. You know what? Here’s the shocker: I don’t care what method it is. People that think, again, so cult-like in the fact that you have to eat ‘this way’ are so dangerous to you and everyone they’re telling their information to. It pisses me off. I want you to be able to find something that you can stick with. When you do, I’m happy. There is no ‘one method’. I have a method that’s worked for me. I have methods I recommend that I think are going to help you keep your sanity the most. They’re going to help you not become exclusionary

weightloss
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in your dietary practices where you’re eliminating this and eliminating that. I want it to feel as it if it’s not deprivation-based. It’s something that you can actually do. I’m losing my damn voice, I’m so passionate about this! But it’s true, guys. The fact is, if you do this right you’ll never have to do it again. So, I hope that this came across to you guys. The fact is, if you can’t stick to something it’s not a good option. For me, temporary means nothing. Lifetime is the only solution here. And the longer you go, by getting this wrong, the more and more dangerous it becomes. The quicker you can get rid of the ‘diet’ term and into something that actually becomes something that’s lifelong nutrition, the faster you’ll be well on your way to do that. Guys, I’ve laid it all out for you guys step by step. I have a method. I believe in it. But it may not work for everybody. How’s that for more truth? It may not work for everybody. But I guarantee, if you give it a shot you’re going to get yourself healthier, putting yourself further down that path to being able to make that right, fine-tuning decision for yourself that works for you every, single time.

Keto Explained

Keto Explained

One of the biggest misconceptions about a keto or low-carb diet is that all the foods you’re going to eat will be bland or cooked to death.The reality is so far from it vegetables both cooked and raw play an important role. In helping to keep the keto diet balanced nutritious and delicious. Of course you can find hundreds of types of vegetables at your local grocery store supermarket or farmers market. Those on the keto diet learn to consider each vegetable they add to a dish with care. After all some vegetables are high in sugar and don’t deliver the way we need them to.

Nutritionally speaking to ensure that your carb counts don’t add up too
quickly. Here’s our straightforward do’s and don’ts guide for eating veggies on a
ketogenic diet. First let’s start with the good stuff. The ideal vegetables for
a ketogenic diet are high in nutrients and low in carbs. Our number one go-to
veggie is anything dark and leafy. Of course there’s spinach and kale and
plenty of other tasty greens like collards.

keto
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Swiss chard mustard greens bok choy and arugula these tend to be high in iron packed with vitamins and antioxidants filled with fiber and nice and low in the carbs. We’d love to mix up fresh leafy green salads or prepare side dishes like creamed spinach or roasted kale at dinner time.

Leafy greens aren’t the only low carb veggies the keto diet
also welcomes members of the cruciferous family. Like broccoli and broccoli rabe
cauliflower cabbage and Brussels sprouts, Al gratin Brussels sprouts and lemon
roasted spicy broccoli are two tasty ways we prepare these veggies on the
regular there are higher carb veggies that you can incorporate into your diet.
Just a little more sparingly than the lower carb ones. Mixing in higher carb
vegetables with lower carb ingredients is a great way to add some flavor. And
texture without putting your carb count over the limit.
A good rule of thumb to follow is that generally the brighter and more colorful
the vegetable the more carbs it tends to contain. Another is that sweeter veggies
think corn and carrots also contain more sugar some bright veggies are the
exception to these rules.

However for instance bell peppers and jalapenos can be used for added texture and flavor in meals. Radishes are a great way to add some crunch to a dish. Tomatoes mushrooms eggplant artichoke hearts

keto diet
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olives and other medium carb veggies are a great way to add in visual appeal and
exciting flavors without too many carbs. If we had to come up with a best of the
best list of vegetables. That list would include broccoli asparagus mushrooms
zucchini spinach avocado cauliflower bell peppers green beans lettuce and
kale. All of these are super versatile give the best nutritional bang for their
buck and pack in a ton of flavor. Now let’s look at the vegetables we almost
never eat.

Very sweet or starchy vegetables like peas corn potatoes sweet
potatoes parsnips and yams are full of sugar. Thus full of carbs we also
avoid yucca parsnips beets and some kinds of sweet squash. It’s like but are
not in pumpkin so don’t be afraid to load up on veggies. Choosing organic is
great if and when you can. But what’s more important is making sure you have a
diverse variety of vegetables to round out your keto diet. Frozen veggies can be
an economic and convenient way to go and are often more nutrient dense than fresh ones because they’re flash-frozen at the peak of ripeness.

Keto Foods

Keto Foods

Keto Foods

Due to the fact we have been surrounded by fast food restaurants and highly processed meals, it can be a obstacle in order to avoid carb-wealthy meals, but correct preparing may help.

Strategy menus and snack foods at the very least a week ahead of time, so you aren’t caught with only substantial carb meal choices. Research keto recipes online; there are quite a few good ones to choose from. Immerse yourself in the keto lifestyle, find your favorite recipes, and stick with them.

There are some items that are staples of the keto diet regime. Be sure to have these items on hand:

Eggs – Found in omelets, quiches (indeed, hefty lotion is legal on keto! ), tough boiled as a snack food, low carb pizza crust, and much more if you appreciate eggs, there is a great chance of good results on this diet regime Bacon – Do You require a cause? breakfast, salad garnish, burger topper, BLT’s (no bread of course; try a BLT in a bowl, tossed in mayo) Cream cheese –

Dozens of recipes, pizza crusts, main dishes, desserts Shredded cheese – Sprinkle over taco meat in a bowl, made into tortilla chips in the microwave, salad toppers, low-carb pizza and enchiladas Lots of romaine and spinach – Fill up on the green veggies; have plenty on hand for a quick salad when hunger pangs hit EZ-Sweetz liquid sweetener – Use a couple of drops in place of sugar; this artificial sweetener is the most natural and easiest to use that I’ve found Cauliflower –keto

Fresh or frozen bags you can eat this low-carb veggie by itself, tossed in olive oil and baked, mashed in fake potatoes, chopped/shredded and used in place of rice under main dishes, in low-carb and keto pizza crusts, and much more Frozen chicken tenders – Have a large bag on hand; thaw quickly and grill, saute, mix with veggies and top with garlic sauce in a low carb flatbread, use in Chicken piccata, chicken alfredo, tacos, enchiladas.

Indian Butter chicken, and more Ground beef – Make a big burger and top with all sorts of things from cheese, to sauteed mushrooms, to grilled onions… or crumble and cook with taco seasoning and use in provolone cheese taco shells; throw in a dish with lettuce, avocado, cheese, sour cream for a tortilla-less taco salad Almonds (plain or flavored) – these are a tasty and healthy snack; however, be sure to count them as you eat, because the carbs DO add up.

Flavors include habanero, coconut, salt and vinegar and more. The keto plan is a versatile and interesting way to lose weight, with lots of delicious food choices. Keep these 10 items stocked in your fridge, freezer, and larder, and you’ll be ready to throw together some delicious keto meals and snacks at a moment’s notice.

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