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Your 3 Day Keto Kickstart And Menu Plan

So I’m writing this post today as much for me as I am for you. As some of you know, I’ve been doing the low carb and gluten free thing for 2 years now, with great success. Over the Summer though, I got a little lax and the weight started creeping on. I got serious for a bit, then lax again, then serious, then lax, etc. Since then I’ve been gaining and losing the same 12 pounds for about 6 months – a cycle I really, really need to break. In the last couple of months the situation has reached Defcon levels, because the 12 pounds has grown to about 18. This is UNACCEPTABLE, people!!! I need to start walking the walk, not just talking the talk! So I’m buckling down, getting serious, and hitting the Keto HARD from now on. I’m guessing many of you are in a similar situation, since blog traffic has about doubled since January 1st! So I thought I’d share some of my tips for getting into ketosis in three days or less. Then we can rock the low carb thing together and lose the weight for good! Some of you may be new to low carb eating, and whether you are following Atkins, Keto, or another low carb plan, there are a few basic things you should know. The following are some things Continue reading >>

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  1. KetoKate

    2 Keto Dudes
    Subscribe and listen to the podcast with Richard Morris and Carl Franklin. ‘Nuff said!
    You can find all of the episodes wherever you download your favourite podcasts. Or simply checkout: http://2ketodudes.com/archives.aspx
    If you haven’t listened to the podcast in full before going Keto, take the time to at least listen to the first episode titled “Getting Started”.
    As Keto Freaks we love our acronyms. LCHF, NSV, ACV, HWC, OMAD, CICO, BPC …WTF?! For a quick guide, refer to the Acronym Wiki: https://www.ketogenicforums.com/t/acronym-wiki/1687
    Keep it simple
    There is so much information on the web about Low Carb eating be it LCHF, Ketogenic, Paleo, Primal…watch out for overload of more than the carb kind!
    You’re on the Ketogenic Forums reading this thread, so it looks like Keto is your method of choice. Nice! To begin with aim to achieve a daily macros composition as follows:
    No more than 20g net carbohydrates (for those in the US and Canada subtract Dietary Fiber from Total Carbohydrates on the nutrition panel)
    Approximately 1-1.5g of protein per kg of lean body mass
    And the rest? Fat. Yep, that’s right, F.A.T. It’s time to get reacquainted and embrace all the fatty goodness on offer. Butter and cream and bacon, oh my!
    The general rule of thumb many Ketonians use is a ratio of 5:25:70 when starting out. 5% Carbs, 25% Protein and 70% Fat.
    How do you do this? Easy – have a look at a thread about this very thing: https://www.ketogenicforums.com/t/the-entire-ketogenic-diet-in-one-sentence/497
    But what about calories, I hear you say? Ahhh calories, that old chestnut. Calories in vs. Calories out, right? WRONG! Calories are not created equal, but don’t just take my word for it, great stuff on this very topic can be found in the section titled “Show me the Science”. A good place to start is here: https://www.ketogenicforums.com/t/breaking-the-cico-myth/2702/5
    Some Keto Heads have daily caloric goals, others not so much. You’ll find what works for you pretty quickly.
    Now, for the Engineers and Virgos out there I can tell that your head is about to explode at this concept. Whaaaaaaat?! Before you curl up in a ball, rocking back and forth in the nearest dark corner, this calculator will give you some guidance: http://keto-calculator.ankerl.com/
    If you can’t have carbs then what can you eat?
    This is a question you might be asking yourself. It’s definitely a question that others will ask you and the answer you’ll be pleased to know is plenty!
    There are so many great recipes on the internet that you'll find on Pinterest, Blogs and Forums, not to mention the variety of ketogenic cookbooks available in both traditional and electronic format. Once you get used to keto cooking you may even choose to modify some of your old faves. When you do, don’t forget to post them here for others to enjoy: https://www.ketogenicforums.com/c/food/recipes-recipes-recipes
    Keto flu
    Not everyone gets the Keto Flu, a cute name for carbohydrate withdrawal, and for those who do experiences and intensity differs.
    Typical symptoms include headaches, dizziness, nausea, upset stomach, fatigue and lack of mental clarity. Usually they present in the first day or so and don’t last with intensity much past the first week, but there are a number of things you can do to ease your body’s transition from using sugar as the primary source of fuel to fat, such as:
    Drink water, more water, and then even more water
    Watch out for low levels of sodium, magnesium and potassium – incorporate foods rich in these minerals like chicken and beef broth. Dust off those salt shakers and shake, shake, shake!
    Eat fat, more fat and then even more fat – if you’re hungry and you’ve reached your carbohydrate and/or protein macros for the day – eat fat
    Take a nap or even go for a gentle walk
    Take a multi vitamin daily. Listen to the 2 Keto Dudes podcast episode titled “Supplements”. Read this thread: https://www.ketogenicforums.com/t/essential-vitamins-and-minerals-question/264

    172 and work out what’s right for you.
    Forget about it. Seriously. Just focus on getting through the first two weeks.
    This is something you can consider incorporating into your routine in the future. When you’re ready, use the search function on the Ketogenic Forums and look up “Fasting” and “Zorn Fast”.
    Preparation Tips
    Before starting the Keto way of eating here’s a few tips to help get you going:

    Consult your medical practitioner

    Remove all non-keto food from your kitchen. If that’s something you can’t do (you may have family member’s or housemates that will not be boarding the keto train with you), then make sure these items are moved out of sight

    Shop and prep your first week’s meals in advance. This helps keep temptation at bay and assists if you’re feeling the effects of carb withdrawal or simply being too tired or cranky or busy to cook

    Ensure you have plenty of keto snacks on hand, eg. cold cuts, cheese, nuts, broth, etc. Be careful with your macros - carbs are sneaky little things and make their way into many foods either naturally (hello fruit!) or during processing (cured meats). Pay attention to nutrition labels, search the internet, download food apps for tracking…whatever helps you identify carbohydrate content before it goes into your mouth!

    Draw on the Keto community in the Ketogenic Forums for guidance, ideas and support. Don’t forget to use the search function in the top right-hand corner as there’s a good chance that your questions have been addressed in some way. This will also help you tailor your questions/comments so you get beneficial responses

    Keep calm and keto on!

  2. richard

    great post - imma make it into a wiki and pin it into KetoChat

  3. Naomi


  4. -> Continue reading
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