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Keto Weight Loss First Week

14-day Keto Diet Plan

14-day Keto Diet Plan

What should I eat? That’s probably the most common question from people who want to try a keto diet. Our goal is to make a keto diet simple, so we have just the answer for you. Either use our free two-week keto challenge for a step-by-step guide, including shopping lists etc., or just check out our 14-day keto diet plan below. Cook 1, 2 or 3 times per day Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. Perfect, if you like variety. But if you instead want less cooking there are two things you can do: Simplify lunch: Cook two servings for dinner, and refrigerate the second serving for lunch the next day. Voilà: no need to cook for lunch! Simplify breakfast: You could choose one keto breakfast you like, and eat it every day. Like scrambled eggs. Or, if you’re not hungry, you could skip breakfast completely, perhaps only having a coffee. This not only saves you time and money, it also raises your ketone levels. More on intermittent fasting Whatever option is right for you, find all the recipes below. But first a few words about getting ready. Get ready A ketogenic diet is safe for most people, but in the following three situations you may need extra support: If you’re not in any of these situations you should be good to go. Just remember one final thing if you’re just starting out on keto: you need to drink enough fluids and get some extra salt during the first week, to avoid the keto flu 1 and feel your best. A cup of bouillon 1-2 times per day, for example, really helps. That’s it, let’s move on to the actual 14-day keto meal plan. Week 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Week 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Note Feel free to adjust this diet plan to your liking. We off Continue reading >>

Ketogenic Diet Plan – Weight Loss Results Before And After Reviews

Ketogenic Diet Plan – Weight Loss Results Before And After Reviews

You may have heard of the ketogenic diet plan, but have no idea what it means. Or you’re looking for a new diet low in carbs that will actually give you results. Here’s our all-inclusive guide to this low-carb dietary lifestyle which includes ketogenic diet reviews from REAL people at the end. The ketogenic diet plan is a low-carb, high-fat diet that aims to alter your metabolism so that your body relies primarily on fat for an energy source instead of quick-burning carbs. Whenever you eat something high in carbs (a doughnut), your body will produce glucose and insulin. Glucose – Almost everything we eat can be converted into glucose. Carbs are sugars, and all sugars are easily converted to glucose. Since glucose is the easiest source for your body to convert to energy, it will be chosen over any other energy source to fuel the body. If you consume more sugar than your body needs to function, the excess glucose your body generates then gets stored as fat. Insulin – Insulin is released while eating. It notifies your body to start taking glucose out of its bloodstream, which then lowers blood glucose levels. If not for insulin, you would go into hyperglycemic shock from something as simple as eating a few slices of pizza. Since glucose is used as the primary energy source, fats aren’t needed, and instead they’re stored. Hence, people become overweight and increase their chances of health issues. The idea behind the ketogenic diet is to change your body’s main fuel source from carbohydrates to ketones, which are the products of fat metabolism. What are Ketones? When you deprive yourself of glucose, the liver will begin to break down fat into glycerol and other fatty acid molecules. The fatty acid is then broken down even further into what’s called ketogenes Continue reading >>

What It Feels Like To Be On The Keto Diet

What It Feels Like To Be On The Keto Diet

Putting your body into ketosis—causing it to switch from burning carbs to burning fat for fuel—is a major metabolic change. Some people don’t react well, while others thrive on it and feel more energy. “Low-carb and ketogenic diets aren’t for everyone, so it’s important to listen to your body,” says Alissa Rumsey, R.D., C.S.C.S., of the Academy of Nutrition and Dietetics. “If after a few weeks you still feel worse than you did before you started, you should stop and reconsider if it’s the right diet for you.” Here’s what she says you should expect when going keto. The first few days on keto You may feel low on energy, lethargic, and dizzy. Some people suffer from headaches or flulike symptoms during the first few days or weeks due to the depletion of muscle glycogen and the lack of glucose. This is the hard part, because you have to avoid eating carbohydrates to halt the cycle of glucose-based metabolism, even though your glycogen stores are dwindling and your cravings are probably increasing. Your body is used to burning glucose, not fat, for fuel, which is why—for the first few weeks, while your body adapts—your energy levels may be down. The first week on keto You’ll likely see a pretty rapid weight loss in the first week, though this will be from water depletion. Glycogen is attached to water in our bodies, so when you lose glycogen, you also lose water—as much as four-plus pounds of just fluid. Your workouts may also suffer during the first few weeks; many people report a loss of strength and endurance until their bodies become more efficient at using fats for fuel. The second week on keto Your body will still be adapting to using fat for fuel, but toward the end of the second week and into the third week, you may start to see increasi Continue reading >>

Not Losing Weight On Low Carb? Try Carb Cycling.

Not Losing Weight On Low Carb? Try Carb Cycling.

Carbohydrates are just as addictive as nicotine, if not more. The first time I quit smoking after fourteen years, I quit it for two years. Then one night at a party I was offered a cigarette by someone I hadn’t seen for a while and I, figuring I was “cured,” lit it up. The next day I bought a pack and jumped right back into smoking a pack a day for three more years before I finally quit again (2.5 years now!) When it comes to carbohydrates, I don’t see a difference. Last year on my birthday, after doing keto for a solid six or seven months, my wonderful fiance got me a doughnut cake as a cheat day treat. A doughnut, the size of a cake. I figured hey, it’s one day, one doughnut. But it wasn’t. The minute carbohydrates were back in my system it was as if they were never gone. And suddenly we were ordering Dominos and drinking Coca-Cola. And again. And again. In fact, I never ate pizza regularly or drank soda until that moment. It’s like one big doughnut was a gateway drug to everything bad, even things I didn’t eat before. Eight months and 20lbs later we were able to get the will power together to quit them again. Losing Weight on a Low Carb Diet If you’re on a low carb diet, you don’t need me to tell you the benefits. Some do it for weight loss, others for mental clarity, and others for illnesses like cancer and alzheimers. But remember, quitting carbs doesn’t mean quitting real food. Every day I eat grass-fed meat, organic greens like spinach, and even berries. If you choose to drink diet coke and processed things loaded with fake sugars, with a block of cheese for lunch, you’re not making yourself healthier, you might even be damaging your body rather than helping it. One thing I’ve learned from quitting carbohydrates and then falling off the Continue reading >>

Results Of The 30-day Keto Weight Loss Challenge & Giveaway

Results Of The 30-day Keto Weight Loss Challenge & Giveaway

The 30-Day Weight Loss Challenge is over but you can still join us in the new 90-Day Keto Weight Loss Challenge and win an iPad Mini! When I announced the 30-Day Keto Weight Loss Challenge in January, I didn't realise how many people would be interested in taking part. It was amazing to see so many people motivated and determined to get fit & and feel great. Your response to the challenge has been incredible and I'd like to thank everyone for taking part! Based on your feedback, I came to realise two things: Most people would like the challenge to last for longer Giveaways are a great motivator, maybe we need more of them ! :-) So how about starting a 90-Day Keto Weight Loss Challenge? I bet you are all in! ;-) The rules and starting date will be announced soon, so stay tuned. I'll keep you updated and let you know in advance - several times! The reason I don't wan't to start the new challenge yet is because I've been working on changes to my blog including improvements related to organising giveaways. Apart from easier access to giveaways and challenges, this update will add many new features that will make it easier to discover meals based on your dietary preferences. Soon I'll have a preview of my new Blog for you to try and provide feedback. Here are some interesting stats from the challenge: All of the participants lost weight and some of them managed to break through long-lasting weight loss plateaus Weight loss achieved by the participants in this challenge varied from 1.6 lbs to 19 pounds! Don't worry if you didn't lose as much as you would have liked to. Weight loss plateaus are common and there are several factors which play role in weight loss. Don't get demotivated and keto on! Some of the participants tracked their body fat percentage. Losses varied from 1% Continue reading >>

Learning The Ketogenic Diet: Week 1

Learning The Ketogenic Diet: Week 1

As I mentioned in my previous post, we’ve been struggling with infertility for about 3 years now. All along the way, my doctors have run tests, done bloodwork, tried me on different medications, and a whole host of other things. All without being able to find the root of my problem. Last week, I was finally able to get a referral to an endocrinologist who is pretty much my new favorite person. She looked over my years of test results, and asked me about my experiences, and then came up with a hypothesis of what’s been going wrong (PCOS and insulin resistance) which she later completely confirmed with additional blood work. Part of the new treatment plan she has me on is a super low-carb ketogenic diet. As a food blogger, I’ve become pretty familiar with all the different eating styles out there. Gluten-Free, Vegetarian, Vegan, Low-Carb, Paleo, etc. But the one I’d never really understood was the ketogenic diet. So of course, that’s the one I end up on. Haha. At this point, I’m not planning for this blog to become a “How to live a keto life” kinda blog, but I thought it would be helpful to chronicle some of the things I’m learning along the way and share about my personal experiences. I will also be sharing all the yummy keto recipes we invent. Y’all can help keep me accountable and enjoy this diary of my first week on keto! We’re gonna call this my “before” photo. Taken a few weeks ago. Disclaimer: I am on this diet under the close supervision of a doctor. This website does not provide medical advice and the information below is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any q Continue reading >>

5 Days Of Egg Fast | My Sweet Keto

5 Days Of Egg Fast | My Sweet Keto

A lot of people, especially those on LCHF and keto diets , do 5 Days ofEgg Fast to break their weightloss stall. Surprisingly, it works for a majorityof them if we are to believewhat they report on social networks and forums. I havent been able to find any real scientific explanation to why it works but have my thoughts (that might change in the future if I get more clues). Basically, on an Egg Fast, you only eat eggs , healthy fats, and full-fat cheese for 3 to 5 days in a row. You are supposed to eat at least 6 eggs a day, and 1 Tbsp of fat for each egg consumed. The number of ouncesof cheese eatenshould not exceed the number of eggs eaten on each day. If you follow these simple guidelines, you get macronutrients nicely balanced outat the end of the day: Extremelylow carb, high fat, and moderate protein. Thats what the keto diet is all about, except that on Egg Fast, theres practically no fiber intake (no greens, seeds, meals, etc.). Because of this, in my personal opinion, thediet should be kept short-term. Additionally, I think magnesium , potassium , and vitamin supplements should be taken daily. And plenty of water drunk (10 cupsa day, at least).But I am no doctor, so take my advice as an opinion. So, why does the diet work? I think, most of all, one gets rid of plenty of water on Egg Fast. But peoplekeep reporting successful weight loss or weight maintenance for a prolongedperiod, following the fast.So, it is possible theres some hormonal stuff going on in the background, which influences bodys metabolism. Or the other way around. Anyhow, Ill be quite glad once I get to read some research on this (if ever). In case you havent been familiar with Egg Fast, Im listing the rules that one should supposedlyfollow on the diet if they want to break their stall: One has Continue reading >>

Hurry…get The 3-week Ketogenic Diet!

Hurry…get The 3-week Ketogenic Diet!

Created by holistic nutritionist, personal trainer, best selling author, Nick Garcia, has helped thousands of people around the world achieve their fat loss goals - faster than any other programs out on the market today. The 3-Week Ketogenic is a simple, science based diet based on getting into "ketosis" or a "fat-burning state" using specific foods, macronutrient ratios, and strategy. It's designed to help you lose a lot of weight in a short amount of time, without counting calories, working out, or buying supplements. The 3 Week Ketogenic Diet is suitable for people of all ages, all ethnicities, and all body types. Whether you are looking to drop a few pounds for an upcoming event, get the body you've always dreamed of, or simply improve your health - this plan will work wonders for you. The entire diet is based on years of scientific research and testing and is proven to work for people of all sizes and fitness levels around the globe. Every day, you will notice how simple my methods are and how the secret fat burning meal plans will speed up the fat burning process even while you rest at night. Not everyone is the same, but after the first week with the 3-Week Ketogenic Diet, most people experience one or more of the following… more energy, 5lbs lighter, joint relief, self-motivation, happiness, and a positive change in their physiological states. After 3-weeks many people have anywhere from 11-21 pounds weight loss and 7-17 inches off their waist, hips, chest, and triceps. The beauty of The 3-Week Ketogenic Diet is that it's completely opposite of the majority of "lose-weight quick" weight loss scams. The 3-Week Ketogenic Diet focuses on FAT LOSS, not weight loss (the difference is explained in the Program Guide). You'll be eating anti-inflammatory foods that pro Continue reading >>

5 Changes During My First Week Of Keto

5 Changes During My First Week Of Keto

A couple weeks ago my husband and I decided that we were ready for a big change. We had tried to eat better in the past, but we were ready for something that would drastically change our lifestyle for the better. When we first began, we simply decided to cut out breads and sugar. Not going in with a game plan usually isn’t a good idea but we just wanted to start something. Anything. It was pretty quickly when we stumbled upon the ketogenic diet (keto). Keto is a low carb, high fat eating plan. Personally, I try to keep my carbs under 20 grams daily and usually keep them under 10. The hardest part of keto isn’t reading food labels to see all those sneaky carbs, but to get enough fat and protein. It almost seems wrong that I’m losing weight and eating a bacon cheeseburger for dinner…but you know what? It’s working for us! Along with weight loss, there are lots of other great changes my body is experiencing since cutting down carbs and sugar. Reduction in under eye circles I’ve had dark circles under my eyes for as long as I can remember. Nothing seems to cover them and I’ve been accepting that this is just how it is. In just a few days I noticed they were lightening up and my eyes were brighter. I’m sleeping better Cutting out sugar really helps avoid random crashes throughout the day. I wake up sleepy but not exhausted like I typically would. At night I find myself sleeping more soundly and comfortably. Decreased appetite, faster satiety A great thing about keto is that it severely reduces my appetite. As a stay at home mom, this is really helpful. I cook many times a day and sometimes it’s just really hard not to be snacking while I’m around all that food. In the morning, heavy cream and coffee usually can hold me until around 1pm when I decide to ea Continue reading >>

Macro’s: My First Week Review

Macro’s: My First Week Review

This past week, I started doing something new! I decided to track macros. I was getting really discouraged by an 18 day stall and decided I needed a change. So I switched from Lazy Keto to tracking Macro’s. But before I get too far into my experience, lets talk about the pro’s and con’s of Lazy Keto and what exactly it is! Lazy keto, is a way of eating a ketogenic diet that does not require tracking calories or macro’s. Lazy keto removes the complication of counting fat and protein, and simply requires you to track your net carbs. This is so much easier for people who aren’t used to tracking anything, let alone exactly how much fat, protein, and carbs they’re taking in everyday. Add the complication of completely turning their world upside down by saying carbs are bad, but fat is good!? It can be totally overwhelming. Hence, Lazy Keto! When people ask me how to start a ketogenic diet, this is the way I immediately recommend. Implementing a ketogenic diet is a daunting task — you’re removing a ton of foods that you were used to eating with every meal for so long. While you’re learning exactly what foods you can and cannot have, I personally believe that adding an extra layer of complication (AKA: Macro’s) can totally deter someone from a ketogenic diet. Not surprisingly, this is why when I restarted my ketogenic journey, I started with Lazy Keto. In my opinion, there are a number of benefits to lazy keto. Those include: Simplified tracking: this is particularly true for people who have never tracked before, or for people like myself who find it tedious and exhausting to track everything everyday. No Ratios/Macros to worry about: Again, this kind of goes with the above, but having to worry about fat/protein/carb ratios or macro nutrients can be overwhe Continue reading >>

What To Expect From Your Weight Loss Journey On The Keto Diet

What To Expect From Your Weight Loss Journey On The Keto Diet

You have decided that you’d like to give the keto diet a try, have figured out your macros and are now ready to embark on your weight loss journey, but are unsure what to expect from it? In this article, we will give you a preview of the typical schedule of weight loss on keto and what you can expect. We’ll give you a clear (and realistic) outline of the stages that you’ll likely go through. The first week – achieving ketosis In the first couple of days after you start following a ketogenic diet (by limiting your net carb intake to 20g/day and consuming sufficient fat and protein), your body will be using the glycogen that is stored in your liver and muscles as its primary fuel source. Once the glycogen gets depleted, your body will need to switch to burning fat as a primary fuel (instead of glucose), which means that you’ll enter a state called nutritional ketosis. Depending on your previous diet and how dependent on carbs you were, this might be a huge change for your body, and it will need some time to get used to it. Once ketosis is achieved, a lot of people experience something called the keto flu – a transitional flu-like state where you might have one or more of the following symptoms: dry mouth fatigue & dizziness headaches insomnia irritability carb cravings. To relieve these, make sure that you’re taking in enough electrolytes (sodium, potassium and magnesium) and that you’re well-hydrated. You might want to skip the high intensity workouts for a couple of days and give yourself some rest (and enough sleep). The weight loss during the first week During the adjustment phase, you can expect to lose a lot of weight, usually between 3 to 7 lbs. Most of it will be water weight, as each gram of glycogen is bound to at least 3 grams of water, and you Continue reading >>

Why Am I Not Losing Weight During Second Week Of Ketogenic Diet?

Why Am I Not Losing Weight During Second Week Of Ketogenic Diet?

A2A Really at two weeks in it is too early to tell why you are not losing. It may be that you need to add some roughage (fiber) to your day, even if it puts you over the 20 carb limit. You might also be experiencing the “whoosh effect.” I stalled for a few weeks (Yes weeks, 5 weeks in fact) due to not eating enough carbs. I know that because my sleep was interrupted at well. Once I had a “carb up” day I suddenly dropped 6 pounds and continued losing about 2 pounds a week. You might just be holding onto water as well, or it may be that you are eating to much dairy, it could also be that you are not moving around(exercising) enough to get your digestive system operating optimally. Really there are a lot of factors in play and all you can do at first is wait and see for at least a month. If nothing changes after a month, make an adjustment. Some adjustments are: -Cutting out dairy, no cream, cream cheese, cheese, whey, or cottage cheese, ice cream or yogurt. -Fasting overnight and not eating till about noon or at least 14 hours, not that hard of most of that time is spent sleeping. There are a lot of resources that go into more detail. Google “Fasting on the Ketogenic diet” -Having a carb up day where you eat healthy options, like a sweet potato, or some fresh carrots to sit you around 50 carbs for that day then resume eating as normally. -Participating in an egg or Fat fast. I won’t go into detail here there are many resources available by googling “Keto Egg fasting” OR “Keto fat fast.” - Do some easy yoga that focuses mainly on your core, pelvic floor and back. This will help encourage your insides to “wake up” and get things moving properly. You will probably work out some gas that was trapped in you as well so expect a bit of farting (it helps Continue reading >>

My Six-week Keto Diet Experiment

My Six-week Keto Diet Experiment

When Ros Lawrence first heard of a diet that allowed her to eat foods she normally denied herself, especially peanut butter, she immediately decided to give it a go. What would you say if I told you there's a diet where you can eat all the food you normally deny yourself, stop counting tedious calories, shift some weight, gain extra muscle and get an energy boost too? If you're anything like me you'd be asking 'where do I sign up?'! So when I heard about the ketogenic diet from a colleague I was immediately intrigued. This simply sounded too good to be true. Could I really eat fat and get lean? Enjoy peanut butter treats and squeeze into my skinny jeans? Never one to shy away from a challenge, I decided to see for myself, and so began my six-week experiment with the ketogenic diet… What is a ketogenic diet? In its simplest form, this is an extremely low-carb, high-fat diet. It's based on the principle that by lowering your carb intake your body is pushed into a metabolic state known as ketosis (pronounced key -tow -sis), where it switches from burning carbs as its primary energy source to burning fat. To be more precise, it uses ketone bodies or ketones from the breakdown of fatty acids in the liver – hence the name, ketosis. Now that fatty fuel can come from a meal you've just eaten or from the stores of fat on your body (aka, the evil muffin top). Ketosis is a metabolic process that the body initiates to help us survive when our food intake is low. Typically our bodies run on glucose derived from the breakdown of carbs – this is because glucose is the easiest molecule for the body to convert and use as energy, so it will be chosen over any other energy source. But when your body doesn't have enough carbs for your energy needs it will switch to ketosis to keep yo Continue reading >>

How Much Weight Do People Lose On Low Carb?

How Much Weight Do People Lose On Low Carb?

Over 7,000 people have signed up for our two-week low-carb challenge [update January 2017: now over 80,000 people], and now it’s time to check out the results. Above you can see the weight loss results from the people who have finished and filled out our survey. The most common result is losing between 3 and 6 pounds (around 2 kilos) during the two weeks. Pretty good results when you can eat as much as you want, no hunger required. Even though some of it, of course, is likely water weight. One person in ten lost more than 9 pounds (over 4 kilos) in the two weeks. We’ll keep improving the challenge to make it ever more simple, delicious and effective. The challenge starts every Sunday. Sign up for free here: Take the 2-week keto low-carb challenge More Top videos about weight loss Continue reading >>

30 Day Ketogenic Diet Plan

30 Day Ketogenic Diet Plan

Hey guys! So I know you’re all looking for something that’s easy to follow and I set out to make something that’s exactly that. A full one month meal plan of the ketogenic diet, the breakdown, the overview, and of course – the meals. Included are all recipes, all breakdowns of final macros, and the daily breakdown of what you should be eating. Tips Before Starting Some people don’t believe in counting calories on a ketogenic diet, but I am one of the few that does. For most normal people, the amounts of fats and protein will be enough to naturally keep you satiated and naturally keep you in a calorie deficit. Though, the average American is not always normal. There’s tons of hormone, endocrine, and deficiency problems that we need to take into account. That said, it doesn’t always allow you to lose weight when you are consuming more than your own body is expending. “Macros” is a shortened version of macronutrients. These are the “big 3” – fats, proteins, and carbs. You can use a calculator to find out how much or how little of each you need in order to attain your goals. You can find the calculator on the navigation bar of the site! A lot of people take their macros as a “set in stone” type of thing. You shouldn’t worry about hitting the mark every single day to the dot. If you’re a few calories over some days, a few calories under on others – it’s fine. Everything will even itself out in the end. It’s all about a long term plan that can work for you, and not the other way around. I wanted to put it out there that I made this meal plan specifically with women in mind. I took an average of about 150 women and what their macros were. The end result was 1600 calories – broken down into 136g of fat, 74g of protein, and 20g net carbs a Continue reading >>

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