Keto Guide For Beginners All You Need To Know

The ketogenic diet is a low carb diet (like the Atkins diet). Aims to absorb more calories from protein, fat and fewer carbohydrates. easy carbs will be reduced, such as sugar, sodas, pastries, and white bread.
If you are a beginner on the ketogenic diet, this keto guide will take you on the right rails. 
Read this keto guide carefully.

Keto Guide For Beginners All You Need To Know

Keto Guide For Beginners

- The body needs fuel to carry out vital and motor operations
-This fuel has two types of either carbohydrates or fats.
-This diet makes the body dependent on fat and burns fat.
-When we reduce carbohydrates, the body releases ketones and this is a clean source of energy.
The body's cells change their structure to fit fat burning.

In some diseases such as cancer cells have a defect and can not be transformed and happens to her so-called suicide cells and the body to destroy these cells and the formation of other healthy.

Unfortunately, we are in a carbohydrate society. 
Everything around us depends on carbohydrates.

* What is the food pyramid for this diet?
- This diet depends on healthy eating.

75% fat
25% protein
5% carbohydrates

What is allowed in a ketogenic diet ...follow this keto guide

List of Low-Carb Foods You Can Eat On A Ketogenic Diet

1- Fats
- All types of healthy fats are allowed
~ Olive Oil
~ Coconut Oil
~ Avocado oil
~ Natural Ghee
~ Natural butter
~ Animal fats (fat, chicks, ducks, and sheep)
~ Les and camel fetish and animal fat

2 - Meat
No protein is forbidden in this diet
~ Meat: beef - lamb - goats - chicks - ducks - geese - pigeons - sausages - hamburgers.
~ Fish: tilapia - mullet - mackerel - tuna - salmon shrimp ...... all kinds of fish.
3 - Dairy products:
All cheeses are allowed as long as they are natural and do not contain sugar or vegetable oils.

Different types of cheese are characterized by a low amount of carbohydrates such as

• Blue cheese
• Vita
• Cheddar
• Mozzarella
• Parmesan
• The condition is free from vegetable oil because it is a harmful Xeon

         -Cream, cooking cream and whipping cream

4 - Non-starchy vegetables

Different non-starchy vegetables are characterized by low carbohydrate content in addition to they contain dietary fiber, vitamins, and minerals such as:

• Cucumber
• Tomato
• lettuce
• Broccoli
• Onion
• Spinach, 
• Watercress 
• Parsley 
• Cauliflower and all the green leaves
• Eggplant
• Zucchini and green pepper.

In general, all types of vegetables are allowed except underground plants (potatoes, carrots, taro)

5. Fruits
Strawberries, berries (only half a cup, not daily) and avocado are allowed.

All nuts are also allowed except cashew nuts because it contains very high carbs in it and also white pulp and Syrian pulp
 Coconut
 Coconut flour
 Almond flour
And sesame and sesame flour (all of the above must be calculated from the proportion of daily carbs and preferably not more than 30 grams and not daily)
Flour (but you must be 100% sesame)

Keto Drinks:
Tea of all kinds - Cocoa raw sugar-free - Coffee without bleach or sugar -
Herbs such as star anise, mint, cinnamon, ginger and more.

Beverages Allowed On The Ketogenic Diet -Keto-Friendly Drinks

What to avoid on  Ketogenic Diet? keto guide for beginners

Foods To Avoid (Unauthorized) On The Keto Diet

Ok first avoided here two types.
 First type: if I eat or  I drink it brings me out of the state of ketosis.

The second type: does not get me out of the state of ketosis. , but it is harmful to my health should stay away from him.

- The first type if I eat it takes me out of the ketosis state:

• Milk and milk products:
• Milk: Prohibited in general
• And yogurt: enter in the recipes

* All types of explicit starches such as rice and pasta and oats and all kinds of living

* All types of carbonated drinks because they have sugar and cola also raise insulin in the blood
                                                                                                       
* All kinds of fruit because it has a very high sugar content except avocados and (berries and strawberries half a cup every period)

* Legumes of all kinds

* Sugar and Honey (Stevia, ISO Sweet and Sweet and Slim are allowed)

* Vegetables that grow under the ground such as potatoes, potatoes, peas, and taro (carrots, turnips, and beets in small quantities)

* Chocolate and all kinds of sweets (one cube per period of raw chocolate is allowed provided that it is without sugar and 90% raw cocoa)

- The second type of contraception that does not affect the status of ketosis but very harmful to health: 

* Vegetable oils except (olive oil and coconut oil) hydrogenated oils
* Vegetable ghee
* Cheese manufactured from vegetable oils

Prohibited meats such as luncheon, sausage, burgers, beef, and hot dog are only from a reliable source.

Tips For the success of keto guide with you

For the success of keto with you, you must abide by the rules in the early days of the keto diet,
The body will lose a lot of salts and vitamins,
 You should make up for lost salts and vitamins,
The body will lose its most important nutrient, magnesium, and some salts.
Deficiencies of these vitamins can be overcome through dietary supplements such as magnesium pills sold in the pharmacy,
You must eat a good amount of salt to keep the body in the case of burning fat.

Stay away from unhealthy fats such as hydrogenated oils, vegetable obesity, vegetable butter, and processed peanut butter. Because it contains sugar and hydrogenated oils.

• Pasteurized cheese.
• Starches
• Sugar
• Baked goods
• Pasta
• Indomie
• Spaghetti
• Legumes
• Fruits
• Vegetables are high carbohydrates, keep away of them is one of the basics of the ketogenic diet.

This is not a calorie-dependent diet. As long as you maintain low levels of carbohydrates, you eat more protein, fats and low-carb vegetables,
 You are on the right track,
The main goal of this plan is to keep carbohydrates less than 20-50 grams per day and get the rest of the calories from protein and fat
Many people notice a decrease in hunger.
This occurs because of the body's ability to obtain nutrition from fat stores increases.
Many people feel satisfied after eating only twice a day,
 This is a form of intermittent fasting.

Important information must know on this keto guide for beginners

You should make sure during the keto diet that your body gets enough sodium and potassium to work well,
 Especially that the kidneys in the keto diet secrete a lot of water,
So eat salts in your food, so your body works well.
An important criterion for success in the keto system
One of the most important things to pay attention when you follow the keto is: 
Read the nutritional values of each product so as not to eat more carb than needed (25 grams) and get out of the diet without knowing it.
Reading the nutritional values helps you determine the amount of fat and protein you eat.
Thus a clear picture determines the proportions of macros daily.

How to read nutritional values? keto guide for beginners
Some General Instructions
 Know the amount of one serving (see pictures).
If it is difficult to estimate the amount of grams you can use the number of spoons as each suspension is approximately 15 grams.

Start by reading the amount of carb in the product, choose the product that does not contain more than 6 grams carb per 100 grams.

Note:
Some products may contain more than 10 grams of carb per 100 grams, but they can only be used in food by one or two hangings (= 30 grams), which is equivalent to 3 grams of carbs. Such as tahini (sesame oil) and sauces.
However, products that are used more in food should be careful not to exceed 6 grams of carbs per 100 grams.

Throw the fiber out of the total carb
Example:
Total carbs is 10
Fiber 4
The actual amount of carbs is only 6 grams.
Specify the amount of grams you want to use.
Review your daily allowable amounts of protein, fat, and carb.
It was Keto Guide For Beginners All You Need To Know.

11 Common Side Effects on a Keto Diet

11 Common Side Effects on a Keto Diet

 There are many awesome benefits with come with adopting a low-carb ketogenic diet, such as weight loss decreased cravings and even possibly reduce diseases risks, that being said it's also good to talk about possible ketosis side effects, so you know fully what to expect as you start this new health journey.

11 Common Side Effects on a Keto Diet

Common Side Effects on a Keto Diet

Not everyone experiences side-effects when starting a ketogenic diet, and thankfully those who do don't usually experience them for very long it varies with the individual, but just to make sure all your bases are covered, we're going to breaking down each possible side effect, and go over ways to manage and alleviate them if needed.

1- Frequent urination:

Frequent urination as your body burns through the stored glucose in your liver, and muscles within the first day or two of starting a ketogenic diet, you'll be releasing a lot of water in the process plus your kidneys will start excreting excess sodium, as the levels of your circulating insulin drop dizziness and drowsiness as the body is getting rid of the success water, it will also be eliminating minerals like potassium, magnesium, and sodium - this can make you feel dizzy lightheaded and fatigued.


2- Low blood sugar:

Low blood sugar is also known as hypoglycemia, low blood sugar is another common ketosis side effect when beginning a ketogenic diet, especially for people who were used to eating higher amounts of carbs each day.


3- Cravings for sugar:


 Cravings for sugar great long-term benefit of the ketogenic diet, is reduced cravings for sugar, and other unhealthy foods however you might initially have stronger cravings for carbs during the transition period, this can last anywhere from one to two days to around three weeks, but stick it out at the end, you'll be pleased with the reduced and often eliminated cravings.

4- Constipation:


Constipation as your digestive system adapts, you might initially experience some constipation when new to the Keto diet, this is often caused by dehydration as you release more fluid.
Read: how to get relief 

5- Diarrhea:


Diarrhea on the flip side of the previously mentioned side effect, some people might experience minor issues with diarrhea in the first few days, this can simply be a result of your body adjusting to the macronutrient ratio change.
In other cases, some people make the mistake of limiting their fat intake along with their carbs, which makes your intake of protein too high and can lead to diarrhea.


6- Muscle cramps:
 
Muscle cramps loss of minerals when first starting the ketogenic diet can cause muscle cramps especially leg cramps in some people.



7- Keto flu:

Keto flu, like symptoms within the first two-four days of a beginning ketogenic diet, a common side effect is known as the ketosis flu, or induction flu because it mimics the symptoms of actual flu.
(Read: How To Get Rid)

8- Headaches, tiredness:

Headaches tiredness, this means you might experience headaches tiredness or lack of motivation lethargy brain fog or confusion irritability, although these symptoms typically go away completely within a few days.



9- Trouble sleeping:

Trouble sleeping: sleep issues some people have reported having trouble sleeping after beginning a ketogenic diet. If this sounds like you, it could mean your serotonin and insulin levels are low.



10- Smelly breath:

Smelly breath some people experience the smell of acetone on their breath when eating very low-carb. Acetone is one of the ketone bodies created during the ketosis, and it has a characteristically fruity smell similar to nail polish remover. This is a sign your body is in ketosis, burning lots of fats and converting them to ketones for energy.



11- Heart palpitations:

Heart palpitations in the first few weeks of eating low carb, you might notice a slight increase in heart rate. This is probably more common in those who normally have low blood pressure. It's often simply due to lack of salt and water.

 Avoiding ketosis side-effects if you noticed the common theme in most of these side effects with the ketogenic diet, it involves the transition in and out of ketosis. And this can be eliminated by: drinking more water, increasing your salt intake, and making sure you're eating enough fat.

 If you do still struggle with symptoms, though, a last resort would be to slightly increase the amount of carbs you're eating to alleviate symptoms.

How To Get Rid Of Keto Flu?

How To Get Rid Of Keto Flu?

Hi guys, talking to you about the keto flu and how to get rid of it? so one of the main things when people get started on a ketogenic diet, is that they feel like crap, so people know of this as a keto flu, so what is happening here is that your body is changing over its fuel sources and a lot of changes are happening, so you're gonna dump a lot of water and with that goes a lot of electrolytes which basically make people feel like crap.

How To Get Rid Of Keto Flu?

 The biggest thing to do to make sure that you don't feel like crap on a ketogenic diet, especially when you're switching over to it for the first time doesn't sound that sexy, but it's eating real food and so when you're eating really awful processed food a lot of times, people are eating pretty well and they switch to a ketogenic diet, but then they start eating a lot of processed stuff not good, so you're gonna feel like crap no matter what if you're doing that.

Tips To Getting Rid Of Keto Flu

 Number one tip: is just eat real food when you switch to a ketogenic diet.

 Number two and another really really important fact is that you need to be taking electrolytes, so pink salt really helps here, but there's a lot of different electrolyte powders and pills that you can take, especially in that first week to two weeks, that can eliminate a lot of these keto flu symptoms, so again your body will start screening a lot of water and with that goes a lot of electrolytes, so when you're low on electrolytes a lot of bodily functions, just tank that will balance over time, your body will adjust to it, but in the beginning taking the electrolytes in exogenous form is a huge  win.
 Number three exogenous ketones, so what happens when you take away carbohydrates as a fuel and you ask your body to start making ketones for an alternative fuel, that you don't really have the receptors that you need to start burning ketones yeah, so your body the machinery in it literally has to change over to make new receptors in your cells, so that way you can actually start producing and using the ketones as fuel, so the way to get around that in the beginning when you're viewed just starting cue drink diet is to use exogenous ketones so those are just a ketones in a supplement form that you can take and drink anybody goes.

These are the things that I'm supposed to be used for energy not carbohydrates and will start to ramp up your ketone production faster.

  

•  Eat real food.
•  Electrolytes. 
•  Exogenous ketones and you blast through your keto flu symptoms. 

It was some tips to get rid of keto flu symptoms.

Read: Keto Constipation Treatment Without Pharmaceutical Laxative

                        Common Mistakes To Avoid On Ketogenic Diet

Keto Constipation Treatment Without Pharmaceutical Laxative

Keto Constipation Treatment Without Pharmaceutical Laxative

Keto Constipation Treatment Without Pharmaceutical Laxative

Today's topic of discussion is constipation Treatment on the ketogenic diet.
 If you're following my Articles, then you might know that my solutions to the problems are based on ancient wisdom apply to the modern science, believe it or not, the main cause of constipation is the acidic foods that we're eating on a ketogenic diet.

Constipation Treatment - Naural Laxative Keto -

 Food is categorized into two types acidic foods or acid-forming foods and alkaline foods.
 Acidic foods are the foods that cause the body to be more acidic rather than alkaline in terms of ancient medicine. 
Acidic force generates heat in the body, this is called pitching iron, whether red meat chicken fish and eggs are all examples of acidic foods. 

Whereas alkaline foods make the body alkaline, fruits and vegetables are all alkaline foods, so when we're doing ketogenic diet, we tend to eat more acidic force or heat-generating force than alkaline foods, this increases body temperature and dries up our stools, this also means that your body is more acidic than alkaline, you want to have your urinary pH it close to seven in the situation number one thing you want to do is eat more vegetables with your meals, but that's not a quick fix.

 If you ask me the ultimate solution (natural keto laxative) to the problem (keto constipation) that is quick and effective and does not make you addicted to the stool softeners, and it is from your own kitchen, then here you go for this simple remedy take baking soda or sodium bicarbonate 1/4 teaspoon - half a glass of water 2 times a day, once in the evening, and once in the morning, believe it or not this simple remedy increases your body's alkalinity, and boom your problem is solved without 
keto pharmaceuticals Laxative , but there is a catch it doesn't work in certain situations.

 Number one: you have lack of electrolytes in your body, you might want to increase your salt intake maybe by adding a little salt to the water, every time you're drinking having sufficient potassium levels is in your body taking some magnesium supplements, also helps in constipation the most effective one here is magnesium straight. 

Number two: if you have a lack of antioxidants in your body, then a baking soda remedy doesn't work for this. 
I prefer sodium ascorbate vitamin c you which is an alkaline form vitamin C, and change some vitamin E if you have harmony imbalance may be due to lack of iodine in the body, then baking soda remedy doesn't work you might want to reduce consumption of cruciferous vegetables, like broccoli or cabbage or cauliflower, so that iodine is absorbed into the body.

 Finally, I would like to add that according to ancient wisdom, today we're so much indulged in bad habits, the stomach muscles are not working as they should be, we eat food too fast and don't chew enough, remember digestion starts from mouth we need to chew the food and make it liquid before swallowing, believe it or not, eating heavy meal before sleep or eating high-fat meal than sleeping within three hours after eating causes constipation, one last tip consuming coconut oil acts as intestinal lubricant and prevents constipation.
It was: Keto Constipation Treatment - Natural Keto Laxative -

TURKEY, BACON, AVOCADO & RANCH WRAP

TURKEY, BACON, AVOCADO & RANCH WRAP

• 6 prepared large tortillas (recipe below)
• 6 oz. cream cheese softened
• ½ cup mayo
• ½ cup heavy whipping cream
• 2 tablespoons ranch mix (or your favorite seasonings)
• 6 oz. thinly sliced turkey
• 12 slices cooked bacon
• 1 head of romaine lettuce, shredded
• 1 tomato sliced thin
• 1 small cucumber peeled and sliced thin
• 1 avocado, peeled and sliced thin
• ¼ thinly sliced red onion
• ¾ cup shredded cheddar cheese

In a medium bowl cream together cream cheese, mayo, whipping cream and ranch seasoning.

Divide mixture between tortillas and spread covering the surface.

Divide and place on one end of tortilla turkey, bacon, lettuce, tomato, cucumber, avocado, onion, and cheese.

Being very gentle, roll from filled end and place seam side down.  Store leftovers in the refrigerator.

LARGE TORTILLA WRAPS

• 2 cups almond flour
• ½ cup coconut flour
• 2 teaspoon baking powder
• 4 teaspoons xanthum gum
• ½ teaspoon salt
• 4 teaspoons apple cider vinegar
• 2 eggs, partially beaten
• 2 Tablespoon water

This recipe works best if everything is measured and ready to go.

 In a food processor, add almond flour, coconut flour, baking powder, xanthum gum and salt.  Pulse until mixed.

Turn mixer on low and add apple cider vinegar, then eggs, then water.  Mix until dough forms a ball (about 10-15 seconds).  Turn mixer off. 

Remove dough from mixer and place in a Ziploc bag.  Knead for about a minute through bag and let dough rest in bag for 10 minutes.

Divide dough into 6 even pieces.  Place dough between two pieces of parchment paper on a tortilla press and press until you have a 5-inch tortilla (dough will be very thick).  Remove tortilla and place between two larger pieces of parchment paper.  Roll out until about 8-10 inches and very thin.  Repeat process until are tortillas are pressed. 

Heat a skillet to medium-high heat.  Place tortilla on heated skillet and cook until barely brown; flip and cook opposite side.  Place in a tortilla warmer while cooking remaining tortillas to keep moist.

Makes 6 tortillas

NOTE: 

If you can fit them in place tortillas straight from the pan into a gallon zipper bag to seal in moisture and make more pliable.

How To Get Into ketosis fast

 Hi, I'm gonna teach you how to get into ketosis fast and I'm gonna help you excel your health and your life.

How To Get Into ketosis  fast 

In this article, we're talking about how to get into ketosis fast.

On average, it takes 2 to 3 weeks, 2 to 4 weeks to make that metabolic shift and get into ketosis and a lot of people are trying to do that in a shorter duration, do it much more quickly.


I have some different strategies that I share with people in order to help them to get into ketosis fast. I'm gonna share those with you. But real quick before we jump into those, let's do a quick recap on ketosis. Now ketosis is when you make a metabolic shift from burning sugar for energy to burning fat and ketones for energy.
Now a ketogenic diet is a diet that is high in fat, moderate in protein, and low in carbohydrates.


On average it should be 50 grams of carbohydrates or less when you're following a ketogenic diet.
Now that we covered that, let's go ahead and talk about some of these different strategies.
Now the first thing that you can do to get into ketosis fast, is doing fast.

You can do this by doing a water fast or you can do a bone broth fast.
If you do this fast and you do it over a three-day period, your body is gonna have no other choice.

But to basically jump into that ketogenic state and start burning fat for energy because it's gonna burn through the glycogen stores, burn up all that blood sugar and it's going
to go to that fat on your body and start using that.

Doing a water fast or a bone broth fast over a three-day period is a great way to kick-start that state of ketosis.

The next thing that you can do is increase your workout.
If you do a really heavy workout, then that, almost like the water fast, it's gonna burn through those glycogen stores, burn through the blood sugar.

If you're not refilling your glycogen stores by consuming carbohydrates, then it's going to switch over to that fat-burning state and start really throwing you into that ketosis much more quickly than if you were to just follow the ketogenic diet over a couple-week period.

Workout Help You To Get Into Ketosis Fast.

I mean when I'm doing a really intense workout like I am right now because I'm training for a big race, it is so easy for me to stay in ketosis because I'm flying through that blood sugar, burning through that glycogen store and then I'm going right to those ketones for energy and it's that simple. If you want to really throw yourself into ketosis fast, launch into ketosis, really increase your workouts and it's going to be very simple.

The next thing that you can do, is using the fasting-mimicking diet.


If you're not familiar with this essentially what it is, eat avocado in the morning and a green drink in the morning and then at night you eat another avocado and have a green drink and you do this over a five day period.
 While you're following this fasting-mimicking diet, it really launches you into ketosis fast.
For people who are well-adapted and can go in and out of ketosis and do it in a quick period of time, you can follow the fast and mimicking diet and you can be right in ketosis in a 24-hour period.
For people who are not in ketosis and they really want to get in, if you follow the fasting-mimicking diet, you can actually launch right into ketosis in a five day period and it works very well.



A fasting-mimicking diet, simply eating avocado and green drink in the morning and night, doing it for five days in a row and that really launches you into ketosis and then jump on the ketogenic diet from there and you're good to go. 

The next thing that you can do and the last tip I'm going to give you, is if you want to really push ketosis and you're on a ketogenic diet, what you can follow is a regimen that really pushes a high amount of fat and also consumes some sea salt in order to help give you the electrolytes, give you the minerals that are needed in order to really boost that ketogenic state.


Now the way that we do it, is we use two tablespoons of butter, two tablespoons of coconut oil and a teaspoon of sea salt once a day.
Do that once a day well trying to get into ketosis fast following the ketogenic diet and it's really going to help launch you forward it as well.

These tips right here are all going to be very beneficial.
Some of them you can combine them.
Some of them should be done on their own.
If you go ahead and implement these, you're going to be able to shorten the gap and shorten that duration of time in which it takes to get into the state of ketosis fast.

NEXT 

How To Know If I Am In Ketosis. Ketosis Symptoms

Common Mistakes To Avoid On Ketogenic Diet

The ketogenic diet is a diet low in carbohydrates and high in fat. Studies have shown that it contributes to weight loss, loss of appetite, cholesterol reduction.

If you want to see success in a very short time, you have to put a road map. Also, avoid some mistakes that can slow the good results.

I will share with you the Common Mistakes To avoid On Ketogenic Diet.

 Biggest Mistakes To avoid On Ketogenic Diet

 Biggest Common Mistakes To Avoid On Ketogenic Diet

We have seen in previous articles, a list of foods and drinks to avoid on the ketogenic diet

• You do not eat enough fat.
• You eat too much-saturated fat.
• You avoid fruits and vegetables.
• You consume too much protein.
• You do not drink enough water.
• You have too much "cheat meal".

You do not eat enough fat.

You must eat a significant amount of fat. The goal of the ketogenic diet is to force the body to feed on fat.
 The general guidelines state that 60 to 75% of your food must come from fat, 15 to 30% protein and 5 to 10% carbohydrates.
If you are not used to eating a lot of fat, you may be struggling to reach the required amount.
 To build your custom share, try using an online calculator.

Saturated Fat Other Common Mistakes To Avoid

You eat too much-saturated fat.

You should eat fats, but not saturated fats. Saturated fats can increase bad cholesterol. risk of heart disease and type 2 diabetes.
On the other hand, healthy fats are monounsaturated and polyunsaturated fats that increase your "good" cholesterol.



You avoid fruits and vegetables.

  Vegetables are essential to your health, even if you follow a keto diet. Be sure to eat Cauliflower, broccoli, zucchini and mushrooms are great choices.
Fruits also become the enemy of people on a low carbohydrate diet. you have to replace the carbohydrate-rich fruits with alternatives such as berries, which are delicious and low in carbohydrates.



You consume too much protein.

Another common mistake to avoid in the keto diet is to consume too much protein.
The keto diet usually stipulates moderate proteins.
This increases the ability to enter a state of ketosis.
the excess protein will be converted to glucose by the body, which is not good in a keto diet.



You do not drink enough water.

The restriction of carbohydrates causes the loss of water in your body. So be sure to drink more water to prevent dehydration.
  If you are thirsty, it means that you are already dehydrated and we want to avoid following this path. So try to avoid this common mistake in the future.



You have too much "cheat meal".

Unfortunately, in a ketogenic diet, you can not really have a cheat meal like you could with other diets. a cheat meal is rich in carbohydrates. This will get you out of the ketosis and you will have to start all over again to find your body.
  Try to replenish them with low-carb versions, such as cauliflower crust pizza.
For different ideas, follow our channel on youtube for Yummy keto recipes. 
If you are ready for a challenge, see how much weight you can lose with the "Keto Challenge 28 days".

How To Know If I Am In Ketosis. Ketosis Symptoms

Hi everybody, you're just starting the ketogenic diet, you're still in doubt if you're on the right track, you're in ketosis or not. The following article will explain how to know if I am in ketosis. Ketosis Symptoms.

How To Know If I Am In Ketosis. Ketosis Symptoms

How To Know If I Am In Ketosis. Ketosis Symptoms

The positive signs of ketosis are many, but we are just going to talk about 5 clear signs.

Here are the top five positive symptoms of ketosis:

  LOSS OF FAST WEIGHT

Probably, you will lose a lot of weight during the first 15 days of keto.

You will initially lose the weight of the water that burns the glycogen stores (glycogen is the form of glucose -sugar- stored in your body).

In 2nd time, you will lose fat when you are in a caloric deficit.

LOSS OF EXTENDED GREASE

  Here's how:

The ketogenic diet, lowers your blood sugar, a low insulin level signals fat burning and ketone production. This combustion is the real driver of sustained weight loss on the keto.

If you will follow a ketogenic diet for 24 weeks, you will surely improve the body composition (less fat, more muscle).

REDUCED CRAVINGS

You are no longer craving snacks, sweets, and treats ... indicates that you are adapting to the keto.

Reduced appetite is a symptom of ketosis.

STRONGER ENERGY

  Elimination of fluctuations in blood glucose and insulin.

COGNITION MORE EFFECTIVE AMAZING KETOSIS SYMPTOM

Mental clarity is one of the most cited benefits of the ketogenic diet. If you feel better focused, you can be keto.

These are the 5 symptoms of ketosis, which indicate that you are on the rails. That you can say, I am in ketosis.

You can also have the side effects of a ketogenic diet, which I mentioned in an old article

Keto Guide 7 Days Meal Plan Prepare

 Hey everyone and welcome. I'm gonna show you exactly how to plan out a week's worth of food in under an hour to make sure that your food is fresh, delicious, and best of all, really easy to make.
Even if you are beginners, this Keto Guide 7 Days Meal Plan Prepare will help you prepare your meals easily for a week.

Keto Guide 7 Days Meal Plan Prepare

Keto Guide 7 Days Meal Plan Prepare

  For the first meal prep keto guide you will need the following: 

Beef mince, chicken thighs, yogurt, eggs, spinach, and dry coleslaw. You know, these are the main ingredients that you'll need but the other ingredients.
 I'll explain as we go through each recipe and. meal plan guide for ketogenic diet while 7 days.

You'll need 12 containers, preferably glass, as this will avoid anything from the containers seeping into your food. Plus, glass reheats more evenly and won't leave any residue, taste or smell, in the containers afterward. 

A frying pan and stovetop, a chopping board and knife, a pair of fresh, clean hands and optional, a food processor, but you can easily buy rice cauliflower to skip this step. Keep all of this in the fridge and reheat as needed. For breakfast, you'll be enjoying a creamy fruit and yogurt bowl with coconut flakes. Lunch and dinner are a choice between either sesame beef coleslaw or chicken burrito bowls followed by super easy spinach and egg omelet with similar choices for lunch and dinner. 

7 Days Meal Plan Prepare Keto Guide

If you're intermittent fasting, simply eat lunch as usual and keep breakfast for a delicious snack during your eating window. Your prep day action plan starts now with sesame beef coleslaw. You're going to cook your beef mince, put in some sesame seed oil, some fish sauce and also some soy sauce or coconut aminos if you so desire. 

This goes along with some dry coleslaw and that all gets cooked down until it's really nice and soft and that goes into four meal prep containers as shown. You can garnish this with some sesame seeds and a little bit of coriander, which just gives it that really delicious flavor. 

The lids go on once the food has come down to room temperature and they get stored in the fridge for up to four days. Next up is chicken burrito bowls. So we're going to start by ricing some cauliflower. You can skip this step if you've already got riced cauliflower.

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Separate that out into four containers. You're going to add some Tabasco sauce, some smoked paprika all over the cauliflower rice, trust me it's delicious. We're seasoning the chicken thighs here. So we have some chicken thighs, we're seasoning it with some Tabasco sauce again, some salt, some smoked paprika, you can also put some olive oil on here now, as well, or you can do that in the pan, that is totally up to you. So you season both sides of the chicken, again with the salt, Tabasco and smoked paprika and set that aside. 


Next, we are going to slice up some capsicums, or bell peppers. Deseed them by simply slicing them in half and removing the center core and then giving them a good tap so all the seeds actually come out of the capsicum. And set all of that aside once you've diced them. Now we're going to split the avocados and save that for later. Start cooking the chicken in a preheated frying pan and add all of the olive oil and juices and everything into that pan. 

 Slice it up and then we're going to put in the diced capsicum and reuse all of that oil, get them really nice and shiny. And then divide all of the ingredients up into the four meal prep containers that you have there on top of the bed of cauliflower rice, making sure all of the juices are part of it and the bell peppers are in there as well. 

We're going to use the avocado as a guacamole type dish that goes on the side. You can put some Tabasco in there, again some smoked paprika, a little bit of liquid smoke and some, you know, salt, pepper, lemon, everything can go in here as you like. 

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You can either put it in there with your meals or you can keep it separate for freshness. Next up we have an easy spinach omelet. This one's really easy. All you have to do it crack your eggs into a bowl, I have a waste bowl that is sitting beside me there, super easy for meal prepping. You whisk that together with a fork, whatever you've got, you melt the butter in the frying pan and then place all of your spinach on top. 


So that will wilt down really quickly and then you just pour all of the eggs on top, give it a little bit of a mix around and take it out when it's only just cooked because again you're probably gonna reheat this later on and you don't want it to turn super rubbery.


 Now I'm adding some chives on top. Season with some salt and pepper and you are absolutely ready to go. Next up is some strawberry yogurt bowls. These are delicious and they start with Greek-style yogurt. Get all of it in there, I just use a scale 'cause it's much easier. 

You can mix all of this in the actual bowl. Vanilla extract and I have some Stevia drops, they go in there. You mix that together and then you add some thickened cream or heavy cream, whatever you've got. 


Pour that into the yogurt and it becomes super delicious, rich and creamy. So you can have strawberries fresh, frozen, whatever you've got, some coconut flakes, they are delicious on top and give it that little bit of different texture. That's it, optional supplements I would also add would be omega-3s, magnesium and vitamin D. Or stand outside in the sun for 20 minutes. If you're worried you are unable to eat any of the ingredients showcased in any of these recipes, I've got a really quick substitution for you. 

So any of the proteins within the Keto meal plan can be substituted for a protein that you can eat. Chicken for beef,  those types of things. Sub any dairy with a coconut alternative. So, for instance, Greek yogurt for coconut yogurt.  So that's it, don't be afraid to put any of your questions in the comments below.

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