Rapid Weight Loss Diet Plan: Discover
How to Lose Weight, Burn Fat & Feel
Great 24/7
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What is the Ketogenic Diet?
The Amazing Benefits of the Ketogenic Diet
Foods to Eat on the Ketogenic Diet
Foods to Avoid on the Ketogenic Diet
Things to Consider Before Starting
Week 1 Diet Plan
Week 2 Diet Plan
Week 3 Diet Plan
Week 4 Diet Plan
Weight lose without workout or any diet plan
Conclusion
I want to thank you and congratulate you for downloading the book, “Ketogenic Diet: Rapid Weight Loss Diet Plan - Discover How to Lose Weight, Burn Fat & Feel Great 24/7”.
This book has everything you need to know to get started on your journey to a fit, healthier body and lifestyle. On the Ketogenic diet, you’ll lose weight fast, look more fit, and even feel healthier – and you should even start to see these changes within 30 days of starting, if you’re consistent and dedicated!
Being obese or overweight is undoubtedly challenging for many people. For starters, you probably aren’t happy with the way your body looks, you might have low energy, or maybe you even feel just flat-out unhealthy. I want you to have a fair fighting chance at reclaiming the fit, healthy body and lifestyle you want – and I understand it’s not easy to know where to get started, so that’s why I wrote this book.
The truth is, losing weight is not always easy. Most people make many different attempts to lose weight and it seems like nothing ever works. They end up right back where they started. If you’ve tried to lose weight before, it’s possible you have gone through this cycle and have been disappointed more times than you can remember. However, there is hope! They key thing to note here is: you need to be properly educated on how to make your body BURN fat…
Enter the ketogenic diet. In this book you’ll learn what the ketogenic diet is, how it helps your body burn fat, and how to get started on your journey to rapid weight loss. If you are dedicated to getting healthier, looking leaner, and overall having more energy for your life, then this book is exactly what you need to read.
So thanks again for downloading this book, I hope you enjoy it! Let’s get started…
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So let us introduce Okinawa Flat Belly Tonic to you.
What is Okinawa Flat Belly Tonic?
Okinawa Flat Belly Tonic is a powdered fat-burning supplement. It comes in a bottle pack with one bottle lasting one month. A prescribed amount of powder must be added to a glass of water for effective effects.
Its 100 Percent Natural and Made In USA Product Get All The Details Of Okinawa Flat belly Tonic -- Click Here
The Ketogenic Diet
According to a survey conducted by WHO, it was discovered that more than 13
percent of the adult population in the world were suffering from obesity.
Unfortunately, obesity is one of the most commonly faced physical challenges by people today, especially in Western societies. In short, obesity is a body condition characterized by an excessive gain in weight and body fat.
If you are obese, then you could easily understand the troubles obese people have to go through. You cannot always wear clothes you’d like to wear; you cannot take part in certain physical activities for a long time, you often feel less confident and most importantly, your risk of acquiring health conditions such as diabetes, high blood pressure, and cardiovascular disease increases. To battle these issues, it is important that you follow a lifestyle that supports healthy weight and optimum physical condition. And that starts with what you eat…
Amongst the different weight loss plans available at your disposal, the ketogenic diet is often considered as one of the best for weight loss, healthy living, and disease prevention. So what is the Ketogenic diet and why are more and more people following it? Let’s read onward to find out.
Chapter 1: What Is The Ketogenic Diet And How Does It Work?
The ketogenic diet, colloquially known as the keto diet, is a popular diet that is referred to by many other names, including low carb-high fat (LCHF) diet and low carbohydrate diet.
What is the Goal of a Keto Diet?
The objective of a ketogenic diet is to make you lose weight rapidly by attacking your routine diet plan. Typically, the food you eat is rich in carbohydrates, but during a keto diet plan, you are restricted from eating foods rich in carbohydrates and instead focus on eating foods high in healthy fat content. Therefore, you have to let go of foods such as rice, breads, and pasta.
The basic aim of this diet is to make you get to the ‘ketosis’ state, a metabolic state wherein your body cells start breaking down the fat fragments stored in the body known as ‘ketones’ for energy instead of using glucose (sugar from carbs) for refueling the body. When this takes place, the stored fat in your body in the form of adipose tissue starts disintegrating and melts away. As a result, you start losing excess weight.
Here’s the main point: Ketosis is a process that enables your body to go into the
“fat burning” state that you need to lose weight rapidly. Moreover, it is known for preventing, improving, and even healing conditions like cancer, Alzheimer’s, autism, and epilepsy. These are good benefits in addition to losing weight, right?
What Exactly Happens in a Ketogenic Diet?
When you eat a diet saturated with carbohydrates, it is broken down into glucose in your body. This glucose is stored in the form of glycogen in your liver that is broken up into simple glucose whenever the need for energy arises in the body.
Insulin is created by your pancreas for converting glycogen to glucose, so it can be absorbed in your bloodstream and move around in your body.
When glucose is being utilized for fueling your body, the fats in your body are just lying around in the form of bulky tissues. They aren’t used because your body is relying on glucose for providing it with the necessary strength and
energy to keep going. This problem results in weight gain and paves the way for obesity. It is this fatty issue that the ketogenic diet targets.
When you start a ketogenic diet, you switch to foods that are rich in fats instead of carbohydrates. As you take less carbohydrates, your body gets a smaller supply of glucose to be used for energy as compared to before. The decrease in the consumption and supply of carbohydrates forces your body to slowly move into ketosis.
If this is your first encounter with the logic of eating fat to lose fat, you might probably be wondering how this works. Well, for starters, when you take food, which is high in fat, your body starts breaking it down for energy, a process, which ends up producing adenosine triphosphate or simply ATP. Ketones are a product of the process. So when you ingest less carbs, you push the body to start burning more fat and in the process, you end up producing more ketones some of which are very important for energy production like ß-hydroxybutyrate and acetoacetate. It is perhaps important to know that your heart and the kidneys prefer ketones to glucose. Additionally, the brain cells can also use ketones for energy. However, acetone, which is one of the types of ketone molecules produced is not used for energy and is instead released as waste through urine and breath. So the more ketones you produce, the more of acetone you pass through urine. You can test acetone levels in your urine using a dipstick. This is how you can test if you’re in a state of ketosis or not – you only get into a state of ketosis if your ketones are high enough to be detected in these tests.
Note: If you are diabetic, you should consult with your physician first before going on a ketogenic diet because you might end up triggering what is known as diabetic ketoacidosis. When you are in this state, you have extremely (and potentially dangerous levels) of ketones in your body. However, if you are healthy, your ketosis is referred to as dietary ketosis, physiological ketosis, nutritional ketosis or benign dietary ketosis.
When you go on a ketogenic diet, your goal is to get your body into a glycogen deprived state then stay in this state for some time as you maintain what is known as mild state of ketosis (in this case, you are converting fat into energy).
If there is a mild state of ketosis, this means that there is an optimal state, right?
So how can you achieve a state of optimal ketosis where you are running on fat and your insulin level is at its lowest? Well, the secret is in avoiding all sources of carbs then take more proteins (of course in moderation). Your goal is to provide just enough proteins to make sure that the body is not forced to burn
muscle tissue for energy because this might end up causing muscle loss and even increase insulin levels-some of the protein is converted to glucose. If you keep the protein levels sufficient, fats high, and carbs to almost zero, you will end up burning most fat and ultimately achieve optimal ketosis. This might take anywhere between 2-7 days depending on your activity level, what you eat and your body type.
You should also note that the body takes time to adapt to using ketones and fats as a source of energy. That’s why you might experience some of negative effects at first like weakness, mild irritability, fatigue, or light headedness. However, this should be gone after your body adjusts, typically within a week.
What Happens Next?
Once ketosis has been achieved, your body starts using the stored fat in your body and begins utilizing it for providing it with energy. Glucose is no longer used as the fuel of your body because it is in extremely low quantities. Instead, the stored fats along with the fats you consume during your keto diet become responsible for making you move, play and carry out all your routine chores.
The ketones produced in your body due to the disintegration of the fats stored in our liver helps you shed off the unwanted fat in your body and become leaner and healthier than before.
So after reading all this, why should you opt for a keto diet? Let’s learn more about that in the next chapter.
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So let us introduce Okinawa Flat Belly Tonic to you.
What is Okinawa Flat Belly Tonic?
Okinawa Flat Belly Tonic is a powdered fat-burning supplement. It comes in a bottle pack with one bottle lasting one month.
A prescribed amount of powder must be added to a glass of water for effective effects.
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Chapter 2: The Benefits of A Ketogenic Diet Now that you are aware of what a ketogenic diet is and how it accomplishes the goal of making you lose weight, let us discuss some of the major benefits of this diet.
Reduces Your Appetite and Incessant Cravings
One of the major reasons that make people gain weight is their inability to control their huge appetite or the incessant, annoying cravings for calorie rich foods they get several times in a day. By adopting ketogenic diet plan, you are easily able to kill both. Now, this doesn’t in any way mean that you won’t become hungry or feel the need to eat food when you go on a keto diet. It just means that you stop feeling hungry 24/7 and eat only when you need to.
Studies have shown that when you cut down your carbohydrate intake, you start eating less with time. Your non-stop hunger and enormous appetite starts decreasing as you begin eating more healthy high-fat foods.
Helps You Lose Weight Rapidly
Several studies carried on the subject of keto diet have revealed that people who eat a low-carbohydrate diet lose a large amount of weight rapidly compared to people on low-fat diets. A major reason behind this change is that the low-carb diet plan helps you eliminate the extra water from your body.
Moreover, the insulin levels in your body also start decreasing when you are on a keto diet because your body no longer needs a big quantity of insulin for breaking up glycogen into glucose. This change makes your kidneys shed the extra sodium that results in fast weight loss during the first two weeks of the plan.
Trims Down Your Heavy Abdomen
Ketogenic diet helps in eliminating the visceral fat from your body, giving your abdomen a slimmer shape and appearance. Visceral fat is the fat lying in your abdominal cavity. It starts surrounding your organs when it increases in size and quantity. It is often the most difficult fat type to get rid of. Moreover, having a large amount of visceral fat in your abdomen can result to inflammation, metabolic dysfunction, and insulin resistance.
If you want to attack the visceral fat stuck in your abdominal cavity, then keto
diet will be very effective in achieving this. Taking coconut oil in particular, which is high in MCTs (medium chain triglycerides) helps in boosting ketone levels in the body given that coconut oil provides an instant source of energy.
This is particularly because MCTs are usually converted into ketones, which are then used in place of glucose for energy given that the body uses them immediately instead of storing them. Actually, studies have shown that MCTs have thermogenic properties, which means that they are wonderful fat burners.
To enhance effectiveness, you can take coconut oil just before a workout or as a substitute for carb based snacks. You can also replace coconut oil with coconut milk.
Decreases the Risk of Health Conditions
Battles heart diseases
Studies have shown a close link between triglycerides and heart diseases.
Triglycerides refer to the fat molecules in your body. The more the quantity of triglycerides in your body, the higher your chances will be of suffering from heart diseases and high blood pressure.
The major cause of an elevated triglyceride concentration in the blood is the consumption of carbohydrates. By cutting down your intake of carbohydrates, you are able to reduce the amount of the free triglycerides in your body and consequently decrease your likelihood of suffering from such conditions as fatal cardiovascular conditions.
Reduces chances of having high blood pressure
Studies have shown that about half of those who have followed a diet that is low in carbohydrates had their blood pressure levels reduce greatly. By switching to low carbohydrate diet, you are able to minimize your chances of suffering from high blood pressure and related problems. One of the reasons for this is probably because you end up losing weight while on a ketogenic diet-studies have shown a close link between weight loss and blood pressure.
Fights Type II Diabetes
By adopting a lifestyle characterized by low carbohydrate intake, you are also able to decrease your chances of suffering from type II diabetes. It (type 2
diabetes) usually develops when your body develops a resistance to insulin whereby your body cannot recognize insulin that is created for converting glucose into glycogen. This often occurs when there is an enormous amount of
glucose in your body. Therefore, when you eat fewer carbohydrates, you are able to eliminate the probability of developing insulin resistance and reduce your risk of becoming a type II diabetic.
Promotes the Production of HDL
Also known as good cholesterol, HDL or high density lipoprotein (good cholesterol) is a lipoprotein that carries cholesterol in your blood. LDL or low density lipoprotein (bad cholesterol) is responsible for carrying cholesterol from your liver to your body, whereas HDL takes the cholesterol to your liver, so it can either be excreted or reused.
By eating a diet rich in fats and low in carbohydrates, you are able to promote the production of HDL in your body and with an increased formation of HDL, your chances of suffering from heart diseases decrease as well. The higher your HDL levels, the lower your chances of suffering from heart disease.
Other benefits include:
Helps fight metabolic syndrome
Effective for dealing with various brain disorders
If you want to enjoy these amazing health benefits while keeping off excess weight, then the ketogenic diet may be exactly what you need! Let’s now take a look at what foods to eat in the keto diet…
Chapter 3: Foods to Eat in a Keto Diet Plan Unlike the majority of the diet plans, the ketogenic diet plan does not restrict you to a small number of food selections. Rather, it provides you with quite a large selection of foods to choose from. Here is a list of the foods that you are permitted to consume while following a ketogenic high fat, low-carb diet.
Note that there may be other food examples that are permitted in the keto diet which are not listed here – the point of this list below is to give you a starting idea of what foods to eat. I encourage you to do more research on your own if you want to expand your cooking list even more.
CORE FOOD SOURCES:
Wild Animal and Grass Fed Sources
· Beef, venison, goat, lamb or any other grass fed meat
· Eggs from free-range chickens
· Seafood and wild-caught fish
· Grass-fed butter and ghee (very high in good fats and Vitamin K!)
· Poultry, preferably from free-range sources
· Naturally raised pork
· Organ meats of grass fed animals, such as liver
· Gelatin made using hormone free and grass fed animals
· Whey protein without any soy lecithin, hormones, artificial sweeteners and any other additives
Primary Veggies
The following foods can be eaten from this category:
· Cruciferous veggies such as dark leaf kale, kohlrabi, red cabbage, green
and
white
cabbage,
broccoli,
fennel,
cauliflower,
swede/rutabaga, turnips, radishes and Brussel sprouts
· Leafy greens, such as bok choy, chives, radicchio, endive, chard, spinach and Swiss chard
· Cucumber, bamboo shoots, summer squash, spaghetti squash, zucchini, asparagus and celery stalk
· Parsley root, leek, garlic, onion, spring onion, winter squash and mushroomss
Healthy Fats
Good fats are a very important part of the ketogenic diet, as this is what you’ll train your body to use for fuel. You can eat any of the following items from this list:
· Polyunsaturated Omega-3 fats derived from sources such as fish or flaxseed oil
· Saturated fats, such as ghee, clarified butter, coconut oil, grass-fed butter, goose fat, duck fat, tallow, chicken fat and lard
· Monounsaturated fats, such as olive oil, macadamia oil and avocado oil
· Coconut, macadamia nuts, and avocado are important food sources to include in this category.
Condiments and Beverages
You are allowed to consume any of the following items belonging to this category:
· Pesto, mustard, pickles, homemade broth
· Fermented foods, such as sauerkraut, kombucha and kimchi
· Spices, herbs, lemon or lime zest, lime or lemon juice
· Black or herbal tea, black coffee or coffee with coconut milk or cream
SECONDARY FOODS:
In addition to enjoying the above foods, you can occasionally eat the following foods as well.
Fruits, Mushrooms and Vegetables
· Nightshades, such as peppers, tomatoes and eggplant
· Sea vegetables such as kombu and nori
· Sugar snap peas, French artichokes, wax beans, water chestnuts, bean sprouts and okra
· Berries, such as cranberries, raspberries, strawberries, blueberries, mulberries and blackberries
Seeds and Nuts
The following seeds and nuts can be consumed occasionally:
· Hazelnuts, walnuts, almonds, flaxseed, sesame seed, pumpkin seed, pecans, hemp seeds, pine nuts and sunflower seeds
· Brazil nuts (these should be eaten occasionally as they are concentrated in selenium, which can be harmful for you) Fermented Soy Goods
Fermented and non-GMO products such as soy sauce, Tempeh, Natto and paleo-friendly aminos are allowed in moderation, along with black, unprocessed soybeans and green soybeans/edamame.
Ingredients/Cooking
The following are examples of ingredients can be used sparingly:
· Arrowroot powder, almond flour and xanthan gum (take small quantities very infrequently)
· Carob powder, cocoa powder, dark chocolate with a 70 percent to 90
percent cocoa content
· Zero-carb sweeteners, such as liquid stevia.
Other notes:
Root vegetables like celery root, beetroot, sweet potato, parsnip, and carrot can be consumed occasionally. You can also eat fruits such as cantaloupe, watermelon, apricot, dragon fruit, nectarine, peach, kiwi, grapefruit, berries, figs, plum, and oranges occasionally. Moreover, pistachio, chestnuts, cashew nuts, and dried fruits such as figs, raisins, berries, and dates can be consumed in
extremely small quantities sometimes.
Additionally, you can consume dry white and red wines in small amounts once every two to three weeks as well, but preferably not more than that.
Keep in mind that the point of this diet is to feed your body ONLY with food sources that will promote ketosis to happen in your body and overall, teach it to use fat as a fuel source. There are many ways to get creative with making yummy tasting ketogenic dishes. You just need to get creative and plan your meals! If you stick with it, your body and overall well-being will thank you for it!
Now that you know what you CAN eat in the ketogenic diet, let’s look at what SHOULD NOT be eaten next.
Do you know there is a new discovered weight lose method which is going viral day by day, that method helped a lot of people in weight lose, and that method is water Yeah that' s true, this method is going viral, but there is a secret behind it, you don' t just have to drink water, you have to drink water with Okinawa Flat Belly Tonic, this is all natural and it doesn' t have any side effects.
So let us introduce Okinawa Flat Belly Tonic to you.
What is Okinawa Flat Belly Tonic?
Okinawa Flat Belly Tonic is a powdered fat-burning supplement. It comes in a bottle pack with one bottle lasting one month. A prescribed amount of powder must be added to a glass of water for effective effects.
Its 100 Percent Natural and Made In USA Product Get All The Details Of Okinawa Flat belly Tonic -- Click Here
Chapter 4: Foods to Avoid in a Ketogenic Diet By now, you are well aware of what ketogenic diet is and you do know that you need to achieve ketosis while on this diet. For you to do that, you will need to know the kind of foods to avoid since you don’t want to be eating foods that only make it hard for you to enter into optimal ketosis.
Grains, Sweets and Sugars
All types of whole wheat and white grains, such as rye, corn, barley, wheat, oats, sorghum, bulgur, sprouted grains, buckwheat, amaranth, and rice must be avoided while on a ketogenic diet. Moreover, you cannot eat quinoa. Sweets, sugary drinks, and desserts containing processed or raw sugar must be avoided as well.
Baked Goods
All baked goods that contain sugar or some form of bread must not be consumed while you’re on keto diet. This includes, pizza, pies, breads and quiches.
Artificial, factory-farmed Fish and Pork
Factory-farmed fish and pork are rich in the inflammatory omega-6 fatty acids as well as PCBs that are harmful to your health, so avoid them.
Processed Goods
All processed foods that contain carrageenan (goods containing almond milk), wheat gluten, BPAs and sulphites (dried fruits) must be avoided when you start your keto diet. Any artificial sweeteners must not be used while on the diet as well.
Refined Oils and Fats
This category includes safflower, sunflower, canola, cottonseed, corn oil, soybean, and grapeseed oils. All these oils must not be consumed.
Tropical Fruits
Avoid all tropical fruits such as papaya, mango, and pineapple as they are rich in carbs. Also, ensure to avoid 100 percent fresh juices since they are often high in sugars.
In addition, you should not consume diet soda, carbonated beverages, mints,
chewing gums, cocktails, sweet wine, beers, soy products, wheat gluten, and any product that contains BPA as an ingredient or in its packaging material.
Moreover, foods containing MSG must be eliminated from your diet as well.
Now that you know what to eat and what you should not eat on a ketogenic diet, it is now time to look at how to start. But before you do that, you need to be aware of some important points…
Chapter 5: Things to Consider Before Getting Started To get things done the right way and to ensure your body benefits from this diet, it is essential to consider the following things prior to starting this regimen.
The purpose of this 4-week Ketogenic Diet plan:
Please note that the purpose of this book and diet plan is to help you TRANSITION into a ketogenic fat-burning state, and LOSE EXCESS WEIGHT
FAST. Because of this, there is some fasting included in the 4-week plan. So please remember that this 4-week plan will require some committment, and it is not how your ketogenic diet will always be structured after the 4-week plan.
After 30 days, once your body has adjusted, you will be able to make a consistent meal plan schedule where fasting is not required.
Professional Support
It is wise to get the assistance of a professional healthcare practitioner, dietician, or nutritionist who can help you out in preparing good meal plans for you. In this case, this e-book will do this job for you by providing you with meal plans for four weeks in the upcoming chapters. Nonetheless, it is a good idea to consult a professional at least once before commencing the diet just to make sure that you know your body is ready for it. You will also find it easier to prepare good meal plans that are customized just for you.
In case, you suffer from type 2 diabetes, heart condition, high blood pressure, epilepsy, Alzheimer’s or any other medical condition, then it is absolutely essential for you to get a professional’s help before and during the plan.
Get Blood Tests
Getting your blood tested for the existence of any underlying condition is important to ensure that you start the regimen without worrying about it affecting your health negatively. Though, it doesn’t harm your body, but in case you are suffering from a serious condition, it is best that you don’t go on any sort of weight loss diet.
It is important to get your blood tested for lipid panel, liver and kidney function, inflammatory markers, thyroid panel and blood count.
Don’t Forget the Side-effects
Shifting to a keto diet is going to be a drastic change for your body and anything that is drastic is bound to come with some side effects. Similarly, you will experience some side effects during the first two weeks of practicing this diet.
The normal side effects include feeling weak, experiencing headaches, constipation, diarrhea, and dizziness, feeling slightly feverish, undergoing extreme lethargy, urinating frequently and experiencing muscle cramps.
The serious side effects include getting kidney stones and heart palpitations.
Just be prepared for possible side effects, and know that they should disappear by the time you enter the third or fourth week of the plan, as long as you follow the plan correctly.
Relaxing
It is important that you understand that you must take this diet easy and relax while practicing it. Your goal must not be to quickly cut down your carb intake, so you can lose an enormous amount of your body weight as soon as possible.
Rather, you should reduce it slowly and gradually. Don’t worry; you will still benefit a lot from this plan. Going easy on yourself helps you experience less side effects and enables your body to adjust comfortably to the completely new diet plan.
Practice it When You Have Time
This is one of the most crucial factors to consider before implementing the low-carb diet. You must not start it when you are going through an extremely hectic schedule and have no time to spare for yourself. This is because this diet demands you to prepare special meals and get used to different foods that you aren’t accustomed to eating regularly. These changes will stress you out so you need to have enough time to devote to this new routine, at least for about two weeks.
Therefore, you must start the keto diet when you are emotionally, psychologically, and physically relaxed and free.
Social Gatherings and People’s Comments
If you are to achieve optimal ketosis, you will definitely need to understand that you cannot just eat anything even when in social places otherwise you will end up jeopardizing your entire regime since it takes time for any carbs you take to be completely out of your body. As such, you should be psychologically
prepared to take different foods that might attract some attention and well meaning but often misleading comments about the diet. Being prepared will ensure you don’t give up.
Keto Diet Essentials
You need to invest in the essential keto diet items, such as a glucose/ ketone meter and a weighing scale, so you can weigh your food portions before consuming them. This helps you use the right amount of foods at the right times easily, without overeating. Moreover, you need utensils such as non-toxic and non-stick frying pans, steamer oven, and blender for preparing the different ketogenic meals conveniently.
Considering these things before starting the ketogenic diet helps you adjust yourself to the new lifestyle you are going to experience beforehand. You understand that certain things will change, so you start making the necessary adjustments for the new lifestyle before exercising it.
Recipes
By now, you should have enough info to start a keto diet plan. In the subsequent chapters, we will discuss what your eating schedule should look like throughout your first four weeks of starting. This will ensure you start the diet correctly, and be well on your way to losing excess weight quickly. This book comes with 14
pre-designed ketogenic diet recipes to get you started! There’s a recipes section after the weekly diet plans, so keep reading.
Do you know there is a new discovered weight lose method which is going viral day by day, that method helped a lot of people in weight lose, and that method is water Yeah that' s true, this method is going viral, but there is a secret behind it, you don' t just have to drink water, you have to drink water with Okinawa Flat Belly Tonic, this is all natural and it doesn' t have any side effects.
So let us introduce Okinawa Flat Belly Tonic to you.
What is Okinawa Flat Belly Tonic?
Okinawa Flat Belly Tonic is a powdered fat-burning supplement. It comes in a bottle pack with one bottle lasting one month. A prescribed amount of powder must be added to a glass of water for effective effects.
Its 100 Percent Natural and Made In USA Product Get All The Details Of Okinawa Flat belly Tonic -- Click Here
The first week of the 30-day ketogenic diet is going to be the hardest for you because it will be the basic transitioning week. This is why it needs to be simple and as convenient as possible.
Start on the Weekend
Instead of starting the keto diet on a weekday, you should opt for the weekend.
Why is that? For starters, you won’t have any office to attend on the weekend, so you will have plenty of time at your disposal to devote to making new meals for the plan. Secondly, you would be able to unwind on the weekend and become stress-free. This means you would be able to focus on starting your keto plan better.
Choose a few recipes and prepare about five to six different meals for the entire week. Divide them in small portions and store them in airtight containers.
Refrigerate them and use them during the week.
Insight into the 3 Meals
For breakfast, you could eat egg whites, any type of meat you like, nuts and fruits that are allowed, permitted vegetables and a cup of black coffee or tea.
Your lunch needs to be heavy. A generous piece of any type of meat you like covered in high-fat dressings and paired with a delicious salad would work well for lunch.
Your dinner should be similar to the lunch, but should include more vegetables, preferably the leafy greens.
There won’t be any dessert during the first week. You can snack occasionally throughout the day, like on the allowed nuts, veggies/fruits, or boiled eggs. Opt for nuts or a fruit or any other food that is allowed in the plan.
Keto Flu
One thing to prepare for is the possibility of you getting the ‘keto flu.’ It is the condition wherein you will experience the different side effects that come with the implementation of the keto diet. It is mainly characterized by brain fogginess, headaches, and fatigue. You can feel lethargic and sick, and will often consider abandoning the diet, but you have to keep going to achieve your goals!
Know that it’s only temporary.
Remember to drink plenty of fluids throughout the day. Drinking at least two to three liters of fluids, most of which should be water, will help you stay calm even with the keto flu. Coconut water is a great alternative too. This diet is a diuretic, so you’ll be urinating frequently. As you will be peeing out a large amount of electrolytes, you will become dehydrated and experience headaches and dizziness. This is why drinking lots of water is essential during the diet, especially in the first week. You can sprinkle a little salt on the water, or just eat salt separately as you would need to replenish it in your body as well. The headaches won’t completely vanish until the end of the second week most probably, but you will be able to deal with them easily by increasing your salt and water intake, and resting well.
You have now stepped into the second week. The second week will be slightly different from the first one since you can introduce new foods this week.
Bulletproof Coffee for Breakfast
This week for breakfast, you are going to start drinking bulletproof coffee. Yes, that’s right… only coffee for breakfast this week. But before you make a judgment, let me explain, as it’s not any ordinary coffee. It’s got TONS of good fats which will kickstart your body each day and help transition to the keto fat-burning status.
Bulletproof coffee - What a strange name, right? Don’t worry it actually tastes pretty good to most people! It is a great beverage to consume while on this diet.
It is a unique concoction of grass-fed butter or ghee and coconut oil (or MCT
oil) mixed in toxin-free coffee. It might sound disgusting to you, but honestly, this drink is really beneficial for you and tastes amazing.
It is helpful because it is saturated with medium-chain triglycerides, or MCTs that are known to result in greater fat loss. Moreover, this beverage is rich in fats, so you’ll be getting an ample amount of energy just by consuming it in the morning for breakfast. It will actually keep you energized throughout the day!
As the MCFAs (medium chain fatty acids) are oxidized, a huge quantity of energy is expelled that keeps you healthy and active.
One thing to note: Above I mentioned “toxin-free coffee”. By this, I mean that most coffees you get from an average brand actually contain toxins that are harmful to your body and performance. So, here’s how to look for toxin-free or low-toxin coffee: Look for light roast coffee, not super dark roast. The darker it’s roasted, the more carcinogens it contains. At a light roast level, the coffee contains very low amounts of carcinogens, and the naturally occurring antioxidants in the coffee actually cancel them out! Next, you also want to use coffee beans that are processed using the “wet process” method. This is a certain way that coffee beans are processed, as opposed to dry process. The reason wet process is better is because it doesn’t allow mold to grow in the coffee beans while being processed, so they naturally have less toxins. If you want to learn more about getting the right coffee, I suggest you check out Bulletproof Coffee from www.bulletproofexec.com. Or just do your own research on Google.
If you don’t like the flavor or Bulletproof coffee, then try it with tea. Some
people feel the need to pee a lot after consuming coconut oil, so if you find yourself rushing to the bathroom after drinking bulletproof coffee, then it is perfectly normal.
Lunch
Lunches in the second week are similar to those consumed in the first week.
Generous portions of meat slathered in heavy dressings paired with salad perfectly define your lunches in this week.
Dinner
Dinner is going to follow the pattern of lunch. Keep eating good keto recipes!
There won’t be any dessert in this week as well, but don’t worry, it is coming in the next week.
Yay! At this point, you’ll be halfway through the keto diet plan. Well done! Now it is time to enter the third week. It is going to be harder than before as you are going to practice intermittent fasting in between your first and second meal.
There are going to be only two meals in this week: breakfast and dinner. You will be fasting right after your breakfast until dinner.
When you fast, your body breaks down more fat, supplying you with more energy and losing more weight. Moreover, fasting is a great technique to get rid of all the toxins lodged in your body. It’s important to note that during this week, you do not overly exert your body with exercise - instead get mild exercise, plenty of rest and lots of good sleep!
Breakfast
It will just comprise of the bulletproof coffee, but you will double the quantity of the fat sources (and coffee amount if you’d like), so you can get a gigantic supply of energy to keep you active throughout the 12 hours of fasting. This should keep you full all the way to dinner. Remember to keep drinking lots of water.
Dinner
There will be no lunch, so you’ll move straight to dinner at night. You are allowed to drink water during the fast, so be sure to drink LOTS of it. In your dinner, you will be eating similar recipes as previous weeks: meat, veggies, high-fat dressing, and secondary foods in smaller portions. Again, refer to the recipe guide provided in this book if you’re running low on ideas.
You are allowed to eat one portion of low calorie dessert after dinner throughout this week – have fun with it!
Finally, you have reached the fourth week of going strong with the diet! Things are going to get seriously tough this week, as you’ll be fasting more. So get ready!
No Breakfast or Lunch
This week is geared to finalize the fast weight loss effect on your body. So the goal this week is going to be even more fasting. Yes, you won’t be having breakfast or lunch during the course of this week. When you wake up each day, you are going to fast until dinnertime. It’s not going to be easy, but you do have what it takes to fast for that long. Make sure to drink at least four liters of fluids during that time. Water, tea, flavored water and coffee is allowed, but no bulletproof coffee or tea. Remember, lots of water is your friend.
You can also take green tea. It is packed with phenols that work as antioxidants and keep you energetic and fresh. Plus, it increases your metabolic rate that speeds up the fat oxidization process by 15 percent.
NOTE: If you feel like the fasting during this week is too intense for you, you can optionally go back to the plan laid out in week 2. You’ll still lose weight and transition into a fat-burning state, but you just might not lose AS much fat as quickly if you were fasting more this week.
Dinner
Dinner is going to be extremely lavish. You should double or even triple the amount of dinner you ate in the previous week. If you fasted for breakfast and lunch, then it’s a good idea to transition by eating a small portion first, then about an hour later jump into your big dinner. You can keep eating small desserts as well this week.
Congratulations - You’re done!
After week 4, you’re done with the ketogenic diet rapid weight loss plan! If followed consistently and correctly, you should lose at least 20 to 30 lbs during the four weeks, or maybe even more.
Depending on how you feel after the fourth week, you can continue with your keto diet, or you can take a little break and resume to “normal” eating for a
week. If you take a hiatus, then make sure to eat a balanced diet of carbs, proteins and fats. Just be very careful not to indulge in high carb, high sugar, processed, foods. I’d recommend for you to carry on with the keto diet, or modify it slightly to fit your preferences.
If you continue with the ketogenic diet plan or something very similar, I urge you to keep researching meal plans that contain well balanced foods and portions for breakfast, lunch and dinner to match your fitness goals. That way you never get tired of the same recipes. It’s VERY easy to slip back into poor eating habits, so the key here will be to develop a consistent meal plan you can follow each week, and the prepare meals in advance for it if necessary!
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