Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
The keto diet is the perfect diet for quick weight loss and to improve your health. By now, you’ve definitely heard of the keto diet. It’s popular
Keto! Ketones! Ketosis!… The ketogenic diet can be so confusing for beginners. Learn what it all means here and start your low-carb lifestyle with this 7-day complete guide to the keto diet for beginners!
Interested in trying the keto diet but don’t know where to start? We’ve created a simple and approachable beginner’s guide to the keto diet. The body can run on two energy sources: glucose (which comes from carbs) or fat. The keto diet eliminates glucose so that the body is running on and burning fat. The metabolic state in which the body is running on fat as opposed to glucose is called ketosis. Ketosis is when the body breaks down fatty acids to produce ketones in the liver. Ketones can supply energy to both the body and the brain. People use the keto diet to lose weight and improve overall health. Research shows that the keto diet has been known to help improve health conditions like Type 2 diabetes and to lower blood pressure. Whether your goal is to improve a specific health condition or to gain specific health benefits such as weight loss, there are many successes you can take away from the keto diet when executed correctly. The keto diet is a low carb, high-fat diet. On the keto diet your carb intake will be limited and you will fill up on fats like meat, fish, eggs, nuts, and healthy oils. Remember to always talk to your doctor before starting a new diet. Keep reading to see the basic rules of the Keto Diet. Keto Rules 1. Cut out the carbs. Consume under 25 net carbs per day (total carbs minus fiber). This is going to equate to 5% of your daily food intake. Avoid any type of food that is high in carbs. This includes any sort of bean or grain as well as the more obvious starchy foods like bread and pasta. Keep reading to find some of our go-to bread and pasta alternatives. 2. Eat high quality protein. Keep your protein intake to 25% of your daily calories. High amounts of protein can be converted into glucose. Some examples of protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese. 3. Go heavy on the fats. Your main source of fuel should be fats. This is going to equate to 75% of your daily food intake. Some examples of fats to incorporate into your diet are butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado. Because of the high fat content of this diet, it generally isn't necessary to count your calories. The increase in fat is going to decrease your hunger and make you fuller for longer periods of time. 4. Hydrate, hydrate, hydrate. When you first reach ketosis it is not uncommon to experience negative side effects also known as the keto flu. These side effects can range from bad breath, to nausea, to fatigue, brain fog, and even constipation. Combat the keto flu by drinking plenty of water and avoiding intense exercise. 5. Stick to simple beverages. Avoid Sugary drinks like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and if you really want to play it safe, water is your friend. If you are craving sugary drinks, look for sugar alcohols like stevia that satisfy your sweet tooth while still allowing you to stick to your diet. 6. Avoid starchy vegetables. When it comes to vegetables, avoid the starchy kinds like corn, potatoes, sweet potatoes, green peas, beets, butternut squash, and carrots. Instead reach for non-starchy vegetables. Non-starchy vegetables contain less sugar and more fiber, which will help you get to ketosis faster. Some examples of non-starchy, low-carb vegetables include arugula, black olives, purple cabbage, asparagus, brussel sprouts, celery, and red peppers. 7. Avoid starchy fruits. When people think about fruit, their mind doesn't necessarily jump to carbs. But make no mistake, carbs from fruit can definitely sneak up on you while trying to maintain ketosis. Apply the same logic to fruit as we just did to vegetables to limit your carbohydrate intake. Avoid high-carb fruits. Some high-carb fruits to avoid include bananas, apples, grapes, mangoes, and raisins. Instead, opt for low-carb options like watermelon, cantaloupe, strawberries, raspberries, and blackberries. For a detailed list of low carb fruit and vegetable options, check out our keto friendly guide. 8. Keep your food consumption to an 8 hour window. Incorporate intermittent fasting aka limiting your food consumption to an 8 hour window. This will allow you to get to ketosis faster. According to Healthline it typically takes around 2-4 days to reach ketosis. However, for some people it can take more than a week. Intermittent fasting will help with any potential delays. 9. Check your ketone levels to make sure you’re in ketosis. Who wants to load up on fat without being sure that they have actually reached ketosis? When in doubt, purchase Keto Test Strips. This will allow you to know within seconds if there are ketones in your bloodstream. 10. There are keto-friendly alternatives for almost all types of foods. Don’t feel like you have to restrict yourself! Just because you’re on the keto diet doesn't mean that you can’t make traditionally carb heavy items like bread, pasta, and pancakes with alternative ingredients that allow you to stay within your macros. Check out some of our favorite recipes below: Keto Bread Keto Oatmeal Keto Pancakes Keto Pasta Keto Chocolate Cake Keto Chocolate Chip Cookies Keto Crack Chicken Bottom Line If you are looking for an efficient way to lose weight and burn fat, the keto diet is a great option. Rather than thinking about it as a scary and prohibiting diet, remember that you can actually eat a lot of great things and that it is truly easier to follow than you might think. Incorporate your favorite foods and have fun with it! If done correctly, you will be sure to hit your weight loss goals. And don’t forget, it’s not recommended to do this diet over the long term, 6 months max. Headed to the grocery store and don’t know where to start? Check out our complete keto grocery list to simplify your shopping experience! Lastly, if you’re going keto, we can assume that you’re going to need delicious, yet easy and portable snacks. Don’t forget about our absolutely fantastic sugar-free keto beef jerky. Happy Chomping!
What is this Keto Diet and how do I start? Here is a no-fluff guide that will get you started quickly. Get the essential knowledge you need to start the easiest diet around!
What is this Keto Diet and how do I start? Here is a no-fluff guide that will get you started quickly. Get the essential knowledge you need to start the easiest diet around!
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
When you're searching for keto lunch meal prep ideas and low carb lunch ideas, look no further than our list of 60 meal prep recipes. We've included the instructions for our most popular meal prep recipe, Big Mac Salad!
Get 50 of our most popular free low carb recipes that truly are the BSET easy keto recipes for beginners to the ketogenic diet. Be sure to print the recipe below for our popular low carb white chicken chili.
These frugal fast and easy keto dinners are a great healthy step towards improving your health and help you lose weight fast. They are budget friendly too.
A complete keto food list for beginners with healthy foods you can eat on the ketogenic diet. Learn what to eat and avoid to stay in ketosis!
The keto diet or ketogenic diet is a low-carb, high-fat diet that puts the body into ketosis burning fat instead of sugar. This is a complete beginner's guide.
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
The keto keto diet is the new sensation going aroung so many questions, where to start. Find out how to use and succee with the keto diet.
A lot of articles on how to start the Keto Diet say the same thing and don't help... this one gives ACTUALLY helpful tips for beginners starting keto!
Keto diets have really come on strong in the past year and a half and for good reason. It’s a great way to not only shed those unwanted pounds quick, but also a great way to get healthy and stay that…
Keto! Ketones! Ketosis!… The ketogenic diet can be so confusing for beginners. Learn what it all means here and start your low-carb lifestyle with this 7-day complete guide to the keto diet for beginners!
These delicious and quick 3 ingredient keto desserts are made with just a few simple ingredients and include delicious no bake keto desserts.
A complete keto food list for beginners with healthy foods you can eat on the ketogenic diet. Learn what to eat and avoid to stay in ketosis!
Whether you are just starting out on the keto diet or you are a seasoned veteran that just needs the extra push for weight loss, these resources have proven to be invaluable to my successful health journey. I created The Kellie Kitchen to share and help all of you along on this journey. You may need a keto meal plan or the fridge keto food list magnets or the whole 21 day workbook planner....all are available in my Etsy shop here. Use this week long Keto/Low Carb meal plan as a guide for things to eat when trying to start a keto/low carb diet. This is a 7-day meal plan on a moderate keto/ low carb diet. It is a moderate meal plan that can help you lose weight while still being able to eat some carbs. I have used a meal plan like this one to lose weight and keep it off for over 5 years. I follow along on a keto friendly lifestyle because my lifestyle is hectic and social and carb are everywhere. This meal plan has a little bit of flexibility in still being able to have some low carb bread or low carb tortillas or even a low carb bar here or there. This is an instant digital download that will go directly to your email that you provided. No physical product will be sent. INSTANT DOWNLOAD INSTRUCTIONS: • 5-10 minutes after purchasing a digital file, you’ll see a View your files link which goes to the Downloads page where you can download all the files associated with your order. • Downloads are available once your payment is confirmed. If you paid with PayPal or a credit card on Etsy, confirmation might take a few minutes. • You will also receive a download notification email separate from any transaction notification emails you receive from Etsy and/or PayPal. • Please note that you can't download a digital purchase through the Etsy app at this time. To download a digital file, please sign in to Etsy on your mobile browser or a non-mobile computer. • Once you have downloaded the pdf you can access the files and add them to any app or program that accepts pdfs • Make as many copies as you wish for yourself. Not for resale. For personal, non-commercial use only. • For additional help accessing your Instant Download(s) please see this Etsy Help Page DIGITAL AND PRINTABLE ITEMS TERMS AND CONDITIONS: - Due to the digital nature of the items sold in my shop, all digital sales are final. No refunds. Colors will vary depending on the device you are using. For this reason, I do not issue refunds for color issues. - Not for resale. For personal, non-commercial use only. If you have any questions at all please feel free to send me a message. MEDICAL DISCLAIMER: I am not a licensed health professional , doctor, or dietician. The information provided is based on my personal experience only. This is for educational and informational purposes only. Please consult your doctor before starting any new diet or exercise program. Individual results are not guaranteed and may vary. >>>On the rare occasion the United States Postal Service can take longer than the states 3-7 business days. IF YOU NEED TO HAVE TRACKING ON THIS ORDER OR NEED YOUR ORDER FOR A CERTAIN DATE I SUGGEST THE OPTION OF EXPEDITED SHIPPING FOR A CHARGE OF $8.95 THAT WILL BE ADDED TO YOUR ORDER. 🤗 All items in my shop are NOT for commercial use...they are for personal use only. You are welcome to use items to educate and teach your clients or students, but please do not resell, reproduce, or distribute by electronic means. I hope you find everything you need here at The Kellie Kitchen.... THE place to start a keto diet for beginners.
Get 50 of our most popular free low carb recipes that truly are the BSET easy keto recipes for beginners to the ketogenic diet. Be sure to print the recipe below for our popular low carb white chicken chili.
Kickstart your weight loss and start eating well with our ultimate keto diet plan for weight loss. Get into ketosis and start burning fat faster than ever!
The Affordable Keto Meal Prep Cookbook for Beginners with 800 delicious meals. Why that the ketogenic diet has become so wildly popular: It truly works! And weight loss is just the beginning. Studies have shown that the keto diet stabilizes mood, raises energy levels, controls blood sugar, lowers blood pressure, improves cholesterol, and more. Of course, starting a new diet is often tough. But here that won't be a problem with our 21-day meal plan. You will now exactly what you need to eat along your days. No stresses! So if you are wondering if the keto diet is for you, this is the book that will help you overcome all your difficulties and set you on the path to a healthier and stronger you! This Keto Meal Prep Cookbook for Beginners contains the following categories: Breakfast PoultryVegetarianMeat: Beef, Pork and lambFish & SeafoodSaladSnack & AppetizersDesserts From this cookbook you will learn: Keto Diet BasicsTips for Keto Diet SuccessWhy Is Meal Prepping Important?When Should You Meal Prep?21-Day Meal Plan to Make the Start of Your Journey EasierAnd More... Wait no more get your copy now and give yourself the best present!
Here's my favorite quick and easy keto breakfast ideas. They taste great, take 5 minutes to prepare, and will keep you full all morning.
A ketogenic diet is a very low carb diet with numerous health benefits. Here are 16 healthy and nutritious foods you can eat on this diet.
Looking for keto snack recipes? Search no more! The 20 BEST keto snack recipes that can be made in five minutes or less. You don't want to miss these.
Keto diet beginner or just seeking for ketogenic diet tips? Here are 8 ways to get into ketosis state, start burning fat and lose weight faster.
Keto! Ketones! Ketosis!… The ketogenic diet can be so confusing for beginners. Learn what it all means here and start your low-carb lifestyle with this 7-day complete guide to the keto diet for beginners!
Wondering what are the signs of ketosis once you are in ketosis? Well, check out these facts and become more efficient with your keto diet to lose weight faster and healthier.
Learn how to reap the benefits of a ketogenic diet with our keto intermittent fasting meal plan. Improve your health and burn fat fast!
Sharing a weekly keto meal plan today that I'm very proud of! This easy keto diet meal plan should give you some ideas on how to approach your ketogenic diet.
Keto diet beginner or just seeking for ketogenic diet tips? Here are 8 ways to get into ketosis state, start burning fat and lose weight faster.
Wondering what are the signs of ketosis once you are in ketosis? Well, check out these facts and become more efficient with your keto diet to lose weight faster and healthier.
Interested in trying the keto diet but don’t know where to start? We’ve created a simple and approachable beginner’s guide to the keto diet. The body can run on two energy sources: glucose (which comes from carbs) or fat. The keto diet eliminates glucose so that the body is running on and burning fat. The metabolic state in which the body is running on fat as opposed to glucose is called ketosis. Ketosis is when the body breaks down fatty acids to produce ketones in the liver. Ketones can supply energy to both the body and the brain. People use the keto diet to lose weight and improve overall health. Research shows that the keto diet has been known to help improve health conditions like Type 2 diabetes and to lower blood pressure. Whether your goal is to improve a specific health condition or to gain specific health benefits such as weight loss, there are many successes you can take away from the keto diet when executed correctly. The keto diet is a low carb, high-fat diet. On the keto diet your carb intake will be limited and you will fill up on fats like meat, fish, eggs, nuts, and healthy oils. Remember to always talk to your doctor before starting a new diet. Keep reading to see the basic rules of the Keto Diet. Keto Rules 1. Cut out the carbs. Consume under 25 net carbs per day (total carbs minus fiber). This is going to equate to 5% of your daily food intake. Avoid any type of food that is high in carbs. This includes any sort of bean or grain as well as the more obvious starchy foods like bread and pasta. Keep reading to find some of our go-to bread and pasta alternatives. 2. Eat high quality protein. Keep your protein intake to 25% of your daily calories. High amounts of protein can be converted into glucose. Some examples of protein sources include seafood, meat, poultry, eggs, yogurt, and cottage cheese. 3. Go heavy on the fats. Your main source of fuel should be fats. This is going to equate to 75% of your daily food intake. Some examples of fats to incorporate into your diet are butter, peanut butter, nuts, seeds, MCT oil, cheese, olives, full fat mayo, olive oil, coconut oil, vegetable oil, avocado oil, ghee, heavy cream, and avocado. Because of the high fat content of this diet, it generally isn't necessary to count your calories. The increase in fat is going to decrease your hunger and make you fuller for longer periods of time. 4. Hydrate, hydrate, hydrate. When you first reach ketosis it is not uncommon to experience negative side effects also known as the keto flu. These side effects can range from bad breath, to nausea, to fatigue, brain fog, and even constipation. Combat the keto flu by drinking plenty of water and avoiding intense exercise. 5. Stick to simple beverages. Avoid Sugary drinks like fruit juice. Stick to sugar-free coffee, unsweetened tea, nut milks, and if you really want to play it safe, water is your friend. If you are craving sugary drinks, look for sugar alcohols like stevia that satisfy your sweet tooth while still allowing you to stick to your diet. 6. Avoid starchy vegetables. When it comes to vegetables, avoid the starchy kinds like corn, potatoes, sweet potatoes, green peas, beets, butternut squash, and carrots. Instead reach for non-starchy vegetables. Non-starchy vegetables contain less sugar and more fiber, which will help you get to ketosis faster. Some examples of non-starchy, low-carb vegetables include arugula, black olives, purple cabbage, asparagus, brussel sprouts, celery, and red peppers. 7. Avoid starchy fruits. When people think about fruit, their mind doesn't necessarily jump to carbs. But make no mistake, carbs from fruit can definitely sneak up on you while trying to maintain ketosis. Apply the same logic to fruit as we just did to vegetables to limit your carbohydrate intake. Avoid high-carb fruits. Some high-carb fruits to avoid include bananas, apples, grapes, mangoes, and raisins. Instead, opt for low-carb options like watermelon, cantaloupe, strawberries, raspberries, and blackberries. For a detailed list of low carb fruit and vegetable options, check out our keto friendly guide. 8. Keep your food consumption to an 8 hour window. Incorporate intermittent fasting aka limiting your food consumption to an 8 hour window. This will allow you to get to ketosis faster. According to Healthline it typically takes around 2-4 days to reach ketosis. However, for some people it can take more than a week. Intermittent fasting will help with any potential delays. 9. Check your ketone levels to make sure you’re in ketosis. Who wants to load up on fat without being sure that they have actually reached ketosis? When in doubt, purchase Keto Test Strips. This will allow you to know within seconds if there are ketones in your bloodstream. 10. There are keto-friendly alternatives for almost all types of foods. Don’t feel like you have to restrict yourself! Just because you’re on the keto diet doesn't mean that you can’t make traditionally carb heavy items like bread, pasta, and pancakes with alternative ingredients that allow you to stay within your macros. Check out some of our favorite recipes below: Keto Bread Keto Oatmeal Keto Pancakes Keto Pasta Keto Chocolate Cake Keto Chocolate Chip Cookies Keto Crack Chicken Bottom Line If you are looking for an efficient way to lose weight and burn fat, the keto diet is a great option. Rather than thinking about it as a scary and prohibiting diet, remember that you can actually eat a lot of great things and that it is truly easier to follow than you might think. Incorporate your favorite foods and have fun with it! If done correctly, you will be sure to hit your weight loss goals. And don’t forget, it’s not recommended to do this diet over the long term, 6 months max. Headed to the grocery store and don’t know where to start? Check out our complete keto grocery list to simplify your shopping experience! Lastly, if you’re going keto, we can assume that you’re going to need delicious, yet easy and portable snacks. Don’t forget about our absolutely fantastic sugar-free keto beef jerky. Happy Chomping!
Are you looking to lose weight? Then keto may be your answer. In this ketogenic diet for beginners guide, we highlight what to expect and how to get started...
Tips to help you not only start keto, but easily rock it too! Check out these quick tips to success if you've been looking for everything you need to start.
A complete keto cheat sheet to help you get started on your keto diet. Get into the fat-burning state of ketosis and reap the benefits!
A complete keto cheat sheet to help you get started on your keto diet. Get into the fat-burning state of ketosis and reap the benefits!
These super easy keto recipes are perfect if you are a keto beginner looking for delicious low carb meal ideas. These tasty ketogenic dishes will help you learn what to eat on keto diet more easily.
Tips to help you not only start keto, but easily rock it too! Check out these quick tips to success if you've been looking for everything you need to start.
