If you’re looking for a tried and tested diet and nutrition plan to help get you lean and shredded, a ketogenic diet plan could be exactly what you need. This nutritional plan has proven hugely effective regarding fat loss, muscle growth and maintenance, and athletic performance.
Taking The First Steps With the Ketogenic Diet
For those who have chosen to give the Ketogenic diet a try, they are in for an amazing experience. This is a diet plan that has seen an increase in popularity with lots of people raving about it merely because of its effectiveness.
Many research projects have demonstrated that a ketogenic diet can help you drop some weight and that the weight loss can be more significant compared to other diets.
However, just like any commitment, there might be obstacles when you’re first beginning your journey. It usually takes between 5 to 20 days before you’ll become fully familiar with being in a state of ketosis and begin to reap the vast benefits.
Needless to say, you only reach cruising altitude after dealing with some initial turbulence. This is to be expected and should not dissuade you. The ketogenic diet plan is much easier to follow as opposed to a highly restrictive paleo or Atkins diet.
Here we will talk about common difficulties that occur when first beginning the keto diet.
* Headaches
If you’re a coffee drinker and have ever had to go a few days without a “Cup-o’-Joe,” you’ll understand what these kinds of headaches are like. Fortunately, the headaches are only going to last a couple of days after beginning the keto diet.
* Brain Fog
Mental slowness, difficulty thinking and focusing, combined with sleepiness. The fog will, in the end, lift providing you remain true to the guidelines of the keto diet.
The headaches and brain fog are generally brought on by dehydration and mineral loss. As your body adjusts to a low carb diet, stored glucose is burned up, and retained fluids are released. The unfavorable symptoms can be reduced by drinking more and taking in higher amounts of salt.
* Rapid weight loss
Sounds great, right? Obviously, you want to drop some weight! However, the speed of the initial weight reduction can be quite alarming.
There’s no reason to worry too much. Your body understands how to convert fat for fuel rather than depending on carbs. The breaking down of glycogen releases retained water from the body. You might find yourself urinating more often as the early slimming down is, in fact, water weight.
* Upset stomach
Constipation may occur in a few people. This is in part because of dehydration, and in part due to your new eating routine.
To help with this, eat more fiber to aid with digestion. Beneficial fiber will come from non-starchy vegetables allowed in the ketogenic diet; leafy greens like spinach, bok choy, and cruciferous vegetables like kale and radish. Fiber supplements like Psyllium husks and apple pectin will also help.
Hopefully, none of what was mentioned is meant to put you off your ketogenic diet journey. It is merely to prepare you for what may lie ahead.
It affects everyone differently. Not all will suffer from all of these effects, and most of the ‘low carb flu’ will clear up within the first week, enabling you to break through the wall and experience the pleasure of living a healthy lifestyle, and become a fat burning machine!
1. Preheat oven to 325 F
2. In a bowl mix Plain keto & Hot breakfast cereal, add coconut oil and mix well
3. Add the rest of ingredients and mix
4. Pour batter into 6-8 cupcakes and bake for 15-18 minutes
5. Remove and serve
– ½ cup almond flour
– 3 eggs
– ½ tsp cinnamon
– 1 tablespoon butter
– ½ cup cream cheese
DIRECTIONS
1. Place all ingredients in a bowl and mix using a blender
2. In a frying pan pour 2-3 tablespoons of pancake mixture and cook for 1-2 minutes per side
3. Remove and top with cinnamon or butter
1. In a skillet add shredded cheese oven medium heat and remove to a paper towel when it starts to melt
2. Cook the egg as you want, place it over the cheese and season with salt
3. Place the remaining cheese over the top and serve
– 1 cup baby spinach
– salt
– 1 cup parsley
– 4 garlic cloves
– 4 tablespoons hemp hearts
– 1 cup olive oil
– 4 slices bacon
– 1 cup arugula
– 1 egg
– 10 asparagus tips
DIRECTIONS
1. For Green Sauce mix arugula, olive oil, parsley, garlic cloves, baby spinach, hemp hearts in a blender and blend until smooth
2. Arrange bacon sliced into rings and place the bacon in the oven at 325 F and cook until done
3. Tuck 3-4 asparagus tips into each bacon ring and add green sauce, sprinkle salt and pepper and cook for another 12-15 minutes
4. Remove from oven and serve
– 2 red bell peppers
– salt
– pepper
– 6 eggs
– 1 lb. breakfast sausage
– 3 tablespoons parmesan cheese
– coconut oil
DIRECTIONS
1. In a skillet brown breakfast sausage and set aside
2. Cut peppers into 4-6 rings and place them in the skillet and cook
3. Pour the egg into the ring and add salt and sausage around the yolk of each ring
4. When ready remove and serve
– 4 eggs
– ½ cup swiss cheese
– ½ cup fat cottage cheese
– ½ tsp salt
– black pepper
– 2 thick slices of paleo sugar free bacon
DIRECTIONS
1. Preheat oven to 325 F and place a baking dish
2. In a bowl mix cottage cheese, salt, pepper cheese, eggs and blend until smooth
3. Spray a muffin tin and pour the mixture into it, add chopped bacon and bake for 25 minutes
4. Remove and serve
– 2 eggs
– 2 strips bacon
– ½ up cheddar cheese
– ½ cup salsa
– 2 tablespoons butter
– ½ avocado
DIRECTIONS
1. In a bowl scramble the eggs and place them into the skillet, cook for 2-3 minutes
2. Top the eggs with shredded cheese and bacon
3. Slice avocado and place it over the bacon
4. Top with salsa and serve
– 1 large turnip
– ½ paprika, garlic powder, salt
– parsley
– ½ onion
– 2 slices bacon
– 1 tablespoon olive oil
DIRECTIONS
1. In a skillet add the turnips and spices, cook for 5-6 minutes, add onion and cook for another 2-3 minutes
2. Chop the bacon and add to the skillet, cook for another 2-3 minutes
3. Remove to a place and top with parsley before serving
1. Preheat oven to 325 F
2. In a bowl mix all ingredients
3. Divide mixture into 6-8 portions and pack into mini loaf pan cavities
4. Bake for 30 minutes, remove and serve
– 8 eggs
– 8 oz. cheese
– ¾ cup heavy cream
– salt
– jalapeno
– 8 slices bacon
DIRECTIONS
1. Preheat oven to 325
2. Add bacon to each muffin tin
3. In a bowl mix cream, cheese, pepper, eggs and salt
4. Distribute into 8-10 muffin cups and add jalapeno to each muffin tin
5. Bake for 15-20 minutes, when ready remove and serve
– olive oil
– 1 cup chicken broth
– 1 cup heavy whipping cream
– 6 oz. shredded cheddar cheese
– salt
– 5-ounces broccoli
– 1 celery stalk
– 1 small carrot
– ½ onion
DIRECTIONS
1. In a pot add olive oil over medium heat
2. Add onion, carrot, celery and cook for 2-3 minutes
3. Add chicken broth and simmer for 4-5 minutes
4. Stir in broccoli and cream
5. Sprinkle in cheese and season with salt
– 2 lbs. ground beef
– 1 onion
– 1 cup heavy whipping cream
– 1 tsp chili powder
– 14 oz. cream cheese
– 1 tsp garlic
– 1 tsp cumin
– 2 10 oz. cans tomatoes
– 16 oz. beef broth
DIRECTIONS
1. Cook for a couple of minutes, onion, garlic and beef
2. Add cream cheese and stir until fully melted
3. Add tomatoes, whipping cream, beef broth, stir and bring to boil
– 2 boneless chicken breast
– 20-ounces diced tomatoes
– ½ tsp salt
– 1 cup salsa
– 6-ounces cream cheese
– avocado
– 2 tablespoons taco seasoning
– 1 cup chicken broth
DIRECTIONS
1. In a slow cooker place all ingredients and cook for 5-6 hours or until chicken is tender
2. Whisk cream cheese into the broth
3. When ready, remove and serve
– ¼ lbs. spinach
– 2 oz. onion
– ¼ lbs. heavy cream
– ½ oz. garlic
– 1 chicken stock cube
– 1,5 cup water
– 1 tablespoons butter
DIRECTIONS
1. In a saucepan melt the butter and sauté the onion
2. Add garlic, spinach and stock cube and half the water
3. Cook until spinach wilts
4. Pour everything in a blender and blend, add water
5. Serve with pepper and toasted nuts
– 1 lb. Italian sausage
– ½ cup whipping cream
– 1 tsp garlic
– 2 cup kale leaves
– 1 bag radishes 16-ounces
– 1 onion
– 30-ounces vegetable broth
DIRECTIONS
1. Cut radishes into small chunks and blend until smooth
2. In a pot add onion and sausage, cook until brown, add radishes, broth
3. Cook on medium heat, add heavy whipping cream, kale leaves
4. Cook for a couple minutes
5. Remove and serve
– 1 broccoli
– 1 tsp pepper
– 1 tablespoon butter
– 1 tablespoon cheese
– 1 onion
– ½ cup warm
– 1 tsp salt
– ½ cup heavy cream
DIRECTIONS
1. In a saucepan add onion and cook
2. Stir in broccoli and cook until soft
3. Combine with heavy cream and place in a blender, blend until smooth
4. Return the soup to the saucepan, season with salt
5. Serve and sprinkle with parmesan
– ½ head of cauliflower
– ½ cup heavy cream
– ½ red bell pepper
– 1 tsp salt
– 1 tsp pepper
– 1 tablespoon butter
– 1 tablespoons parmesan cheese
– 1 tsp herbs
DIRECTIONS
1. In a saucepan melt butter, add cauliflower and cook until soft
2. Remove from saucepan and set aside
3. Melt butter and sauté and bell pepper
4. In a food processor add cauliflower mixture, pepper and cook for 4-5 minutes
5. Season with salt and pepper
6. Garnish with parmesan and serve
– 2 cups broccoli
– 3 cups chicken broth
– 1 onion
– 1 cup heavy cream
– 6 oz. cream cheese
– 1 tablespoon hot sauce
– 3 tablespoons butter
– 1 clove garlic
– 6 oz. cheddar cheese
DIRECTIONS
1. In a saucepan melt butter, add onion, garlic and sauté until soft
2. Pour in heavy cream, chicken broth, stir in broccoli
3. Cover and continue cooking for 12-15 minutes
4. Add cheese and cook until melted
5. Stir in hot sauce and enjoy
– 1 lb. chicken breast
– 1 tablespoon taco seasoning
– 1 tablespoon avocado oil
– 1 can diced green chilies
– 6-ounces cream cheese
– ½ cup heavy cream
– salt
– 2 cups chicken broth
DIRECTIONS
1. In an iron Dutch oven heat oil over medium heat stir in taco seasoning and cook for 1-2 minutes
2. Add broth, chicken and simmer for 20 minutes, remove chicken and shred
3. Stir in cream cheese and heavy cream into the soup, once the cheese has melted, add the chicken back to the soup, season with salt and serve
1. In a pot melt butter and add seasoning, cream cheese and whisk until smooth
2. Add parmesan cheese, crab meat and reduce heat
3. Simmer until is done
4. Remove and serve
– 20-ounce raw broccoli
– 1 cup bacon
– ½ red onion
– 1 cup avocado mayo
– 1 cup macadamia nuts
– ½ cup Monkfruit sweetener
– 1 tablespoon organic apple cider vinegar
DIRECTIONS
1. Place Macadamia Nuts in a blender and blend until smooth
2. Place all ingredients in a bowl and mix well, pour over Macadamia Nuts mixture and serve
– 10 oz. chicken breasts
– 1 tablespoon olive oil
– salt
– 2 oz. bacon
– 6 oz. romaine lettuce
– 1 oz. parmesan cheese
DRESSING
– ½ cup mayonnaise
– 1 tablespoon chopped filets of anchovies
– 1 garlic clove
– 1 tablespoon mustard
– ½ lemon zest
– 1 tablespoon parmesan cheese
DIRECTIONS
1. In a bowl mix all ingredients for the dressing and set aside
2. Preheat oven to 400 F and place chicken breast in a baking dish and bake for 15-20 minutes
3. In a bowl place sliced chicken, all the salad ingredients, dressing and mix well
4. Serve with parmesan cheese
– 2 ribs celery
– ½ tsp pink Himalayan
– 1 tsp fresh dill
– ½ cup pecans
– 1 lb. chicken breast
– ½ cup mayo
– 1 tsp mustard
DIRECTIONS
1. Preheat oven to 425 F and bake chicken breast for 15-20 minutes
2. Remove chicken and cut into small pieces
3. In a bowl mix all ingredients and toss until chicken is fully coated
4. When ready, add dill and serve
– 1 cauliflower
– 1 tablespoon mustard
– 1 tsp celery seeds
– ½ tsp salt
– ½ cup celery
– 1 tsp dill
– ½ cup sour cream
– ½ cup mayonnaise
– 2 stalks green onions
– 2 hard boiled eggs
– 1 tablespoon white vinegar
DIRECTIONS
1. In a bowl prepare dressing by whisking together sour cream, celery seed, salt, mayonnaise, vinegar and mustard
2. In another bowl mix salad ingredient, pour dressing and mix well
– 1 lb. flat iron steak
– ½ cup coconut oil
– 2 green onions
LOW CARB MONGOLIAN BEEF MARINADE
– ½ cup coconut aminos
– 1 tsp ginger
– 1 clove garlic
DIRECTIONS
1. Cut the flat iron steak into thin slices
2. Add the beef to a ziplock bag and add coconut aminos, garlic and ginger, marinate for 1 hour
3. Add coconut oil to a wok and cook beef on high heat for 2-3 minutes
4. Add green onions, cook for another 1-2 minutes
5. Remove and serve
– 1 cauli’flour foods crust
– 2 oz. pepperoni
– ½ cup pizza sauce
– salt
– 2-ounces fresh mozzarella
– ½ cup jalapeno
DIRECTIONS
1. Preheat oven to 375 F and place pizza crust on a vented pizza pan, cook for 8-10 minutes
2. Add mozzarella, sauce, pepperoni and jalapeno
3. Place back in the oven for 5-6 minutes
4. Remove and serve
1. In a bowl mix all pizza crust ingredients
2. Spoon the mixture into a pan, cook for 1 minute per side
3. Add cheese, tomato sauce and broil for 1-2 minutes until cheese is bubbling
1. Preheat oven to 375 F
2. Spray a pie plate with a non-stick cooking spray
3. Spread marinara on bottom of pie plate
4. Layer mushrooms, pepperoni, olives and top with mozzarella
5. Bake for 10 minutes and serve
– 1 lb. chicken breast tenders
– 1 cup almond flour
– 1 egg
– 1 tablespoon heavy whipping cream
– 5 oz. buffalo sauce
– salt
DIRECTIONS
1. Preheat oven to 325 F
2. Season chicken with salt, pepper and almond flour
3. Beat 1 egg with heavy cream
4. Dip each tender in the egg and then into seasoned almond flour
5. Place tenders on a baking sheet and bake for 25 minutes or until crispy
6. Remove and serve
– 1 lb. ground beef
– 1 cup sauce
– ¾ cup mozzarella
– 6 tablespoons ricotta
– salt, onion powder, Italian seasoning
DIRECTIONS
1. Preheat oven to 350 F, brown beef and season
2. Being to layer a deep dish with noodle, ricotta, sauce mix and sprinkle with mozzarella, top with cheese
3. Bake for 20-25 minutes
4. Remove and serve
– 2 cups cooked chicken
– ½ tsp basil
– 1 slice bacon
– ½ cup marinara sauce
– ½ tsp red pepper flakes
– ¾ cup mozzarella cheese
– ½ cup Parmesan cheese
DIRECTIONS
1. Preheat the oven to 325 F
2. Lay out the chicken in the pan and spread the marinara sauce all over
3. Dredge the top with parmesan, red pepper flakes, mozzarella and sprinkle bacon and basil
4. Bake for 20-25 minutes, remove and serve
1. Preheat oven to 375 F and spray a baking sheet with cooking spray
2. Rub both sides of chicken breast with seasoning rub and top with bacon, bake for 25 minutes
3. Remove from oven, sprinkle with cheese and serve
– 2 lbs. ground beef
– 2 eggs
– ½ cup grated parmesan
– 1 small onion
– 1 tsp salt
– 1 tsp garlic powder
– ½ cup cheddar cheese
DIRECTIONS
1. In a bowl mix all ingredients except cheddar cheese, add the end add cheese cubes
2. Place mixture into a sprayed oven dish and form a meatloaf shape
3. Bake at 325 F for 50 minutes
4. Remove and serve
– 5 oz. cream cheese
– 2 oz. frozen strawberries
– 2 oz. butter
– 1 oz. swerve sweetener
– 1 tsp vanilla extract
DIRECTIONS
1. Puree the strawberries using a blender
2. In a bowl mix sweetener, vanilla, pureed strawberries and mix well
3. Microwave cream cheese and combine with the rest of ingredients
4. Add butter to the mixture and mix with an electric mixer
5. Divide into 10-12 round silicone molds and freeze for 1-2 hours before serving
– ½ cup almond flour
– ½ tsp baking powder
– 1 tablespoon instant coffee
– 2 oz. chocolate
– 1 egg
– ½ tsp vanilla extract
– ½ cup cacao powder
– 2/3 cup Erythritol
– 8 tablespoons utter
DIRECTIONS
1. Preheat oven to 325 F
2. In a medium bowl whisk almond flour, baking powder, Erythritol, cocoa powder and instant coffee
3. In another bowl melt chocolate and butter and whisk in the eggs and vanilla
4. Add to dry ingredients and mix well
5. Transfer batter into baking dish and bake for 20 minutes
6. Remove and serve
– 2 cups heavy cream
– 1 tablespoon milk powder
– ½ tsp xanthum gum
– 1 tsp vanilla extract
– 1 cup whole milk
– ½ cup truvia baking blend
DIRECTIONS
1. In a bowl mix milk powder, sweetener, xanthum gum
2. Pour in cream, vanilla extract, milk and mix until sweetener is dissolved
3. Pour into ice cream maker and churn until set
4. Serve when ready
– 7 tablespoons butter
– ½ cup sugar substitute
– 1 tablespoon cinnamon
DIRECTIONS
1. Blend all of the crepe ingredients until smooth
2. Pour batter into the pan and cook 1-2 minutes per side
3. Remove and pour mixture over the crepes
4. For crepes mixture mix cinnamon and sweetener in a bowl
5. Serve when ready
– ½ cup coconut flour
– 1 tablespoon psyllium husk
– 1 tablespoon ghee
– ½ tsp baking powder
– ½ tsp salt
– 1 cup boiling water
DIRECTIONS
1. In a bowl mix all ingredients and refrigerate
2. Divine the dough into 6 balls
3. Heat a cast iron skillet over medium heat and place ice naan ball
4. Cook for 2-3 minutes remove and serve
– 1 cup peanut butter
– 1 tsp vanilla
– 1 tsp baking powder
– ½ tsp salt
– ½ cup keto sweetener
– 1 egg
DIRECTIONS
1. Preheat oven to 325 F
2. Cream together all ingredients
3. Refrigerate for 15-20 minutes
4. Roll dough into balls and place on a parchment paper
5. Bake for 12-15 minutes
– 3 eggs
– ½ tsp vanilla extract
– ½ tsp cinnamon
– 3 oz. cream cheese
– 2 tsp sweetener
– 2 tablespoons butter
DIRECTIONS
1. In a blender place all the ingredients and blend until smooth
2. In a skillet pour batter and cook each crepe for 1-2 minutes per side or until ready
3. Remove and serve with berries, maple syrup or jam
– 1 cup peanuts finely chopped
– 1 cup peanut butter
– 1 cup powdered sweetener
– 6 oz. sugar free chocolate chips
DIRECTIONS
1. In a bowl mix peanut butter, sweetener, chopped peanuts, divide dough into 12 pieces and shape into balls and place on a wax paper
2. Melt chocolate and dip each peanut butter ball in the chocolate and place back on the wax paper
3. Refrigerate and serve
1. Place all the ingredients in a lender and blend until smooth
2. Pour mixture into a baking dish
3. Bake at 325 F for 20 minutes
4. Remove slice into squares and serve
– ½ tsp banana extract
– ½ tsp blueberry extract
– ½ tsp mango extract
– stevia
– 1 tablespoon oil
– ½ cup sour cream
– ice cubes
– ¾ cup coconut milk
DIRECTIONS
1. In a blender place all the ingredients and blend until smooth
2. Pour in a glass and serve
WHAT IS THE KETO DIET?
The Complete Keto Diet Cookbook For Beginners
While it may seem new because it is trending, the ketogenic diet has actually been around since the 20’s. It was developed for patients with epilepsy by their physician. For whatever reason, there are skeptics that shoot keto down stating it isn’t healthy or won’t work. Yet not only are there studies proving that the low carb high fat ketogenic diet helps diabetes, heart disease, stroke, Alzheimer’s, etc, but it is PRESCRIBED by physicians with patients suffering from these illnesses!
Many celebrities also use the ketogenic diet to lose weight and even manage their issues. Many swear by it and will never go back to any other way. Halle Berry has stated she applies the ketogenic diet to her life in order to manage her Type 2 diabetes. Athletes (from Time Tebow to LeBron James) to Models (Adriana Lima) to actresses (Gwyneth Paltrow to Vanessa Hudgens) and even reality stars like Kourtney Kardashian swear by their keto lifestyle. More…
Common Misunderstandings about Losing Weight and the Keto Diet
The weight loss information mill is full of misunderstandings, inconsistent information and ‘broscience’ (opinions handed down as facts). It’s no surprise lots of people are puzzled and spinning their wheels being unsure of how to proceed when trying to lose excess weight.
The ketogenic diet has witnessed its popularity boost a lot during the last couple of years as increasing numbers of people recognize just how successful it is. As with every other diet, it’s got its pros and cons… and no diet plan is perfect for everybody.
Here, we’ll consider the typical misconceptions about making use of the ketogenic diet program as a tool to get rid of extra fat and look good.
Keto Quick Start: A Beginner’s Guide
1. It’s easy
Not really. The phrase ‘easy’ is very subjective, and it will depend on the particular person. Should you compare the keto diet to the paleo diet, you very well may consider this much easier to stick to, because the paleo diet is rigorous.
However, even with the keto diet program, there exists a phase where you’ll have to adapt. So many people are hooked on sugar and carbs. Transitioning to a diet that will get 80 to 90 percent of its calories from fat can be tough.
2. You’ll DEFINITELY get faster results with it
All diets will get benefits if followed appropriately. The speed of weight reduction can vary from person to person. Are you going to shed more pounds on the ketogenic diet? You might, if you stick to the diet plan with a great deal of compliance.
However, still, it will require time to get rid of the fat. Slimming is a slow process, and you’re not going to lose 20 pounds in one week. Even when you manage 10 pounds, a lot of it is going to be water weight.
Many of us have an institutionalized perception of impatience. They demand results fast, and they want it NOW! The keto diet plan can get you a lot quicker results than some other diet programs but within a reasonable time.
You’ll not change from overweight to ripped in two weeks. Allow yourself a minimum of 2 months to find out visible results.
3. The keto diet is dangerous
If appropriately implemented, the keto diet is not a hazardous craze. Actually, it’s very healthy. You will slim down much more successfully, and your blood sugar levels will become stable, your bad blood cholesterol levels will lower, your heart health will strengthen a great deal more.
It’s crucial that you understand the distinction between the good fats and bad fats. Cold-pressed coconut oil is good fat. Hydrogenated canola oil is a bad fat that’s high in monounsaturated fat, causes inflammation and speeds up the process of aging.
When you’re on a keto diet, you have to inform yourself well on what the good fats are. Then you’ll have the ability to eat the omega-3 fatty acids that your body demands and get away from the omega-6 fatty acids that are inflammatory.
Juicing can be an excellent way to get more nutrients, use fruits and vegetables, and encourage you to follow a healthier diet. Unfortunately, it can be costly when you realize how much produce is used for each glass of juice. Budget-Friendly Juicing The following information will allow you to stick to any type of budget […]
Eating healthily supplies your body with energy, power for your internal organs, and nutritional requirements to help keep your health. Additionally, it sustains a proper weight, and that means you lower your likelihood of type 2 diabetes, along with other major metabolic issues, heart problems, aches, and pains of the joints, and all kinds of […]
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