Achieve Your DESIRED BODY COMPOSITION
Without Depriving Yourself or Going Hungry
By Becoming a FAT BURNING MACHINE
When you’re in ketosis, you’re able to digest fats and proteins better. Your appetite will also be mildly suppressed. This is due to a special hormone (CCK) that delays the empty-stomach feeling after a meal.
You may see some limitations on your performance when you first begin a keto diet, but it’s usually just from your body adapting to using fat. As your body shifts in using fat for energy, all of your strength and endurance will return to normal.
Just about all meats are keto! If it used to cluck, moo, or oink… you can eat it! Red meat, poultry, pork, and seafood are all great for a ketogenic diet. The organ meats of each are fantastic as well.
“I feel like ive been searching for this keto plan for years and suddenly here it was a clear precise plan telling me what to eat how much and when its perfect .i had tried many many times in the past to do keto and failed had no idea what i was doing how much to eat is important i found bits and pieces on line but nothing like this 21 day meal plan it explains it all everything i needed to no then told me how to go about it and suddenly it started to work and make sense i cant thank you enough for this plan its brilliant worth every penny and most importantly SIMPLE anyone can do it 5 stars from me all the way.*”
Achieving ketosis is a pretty straightforward, but it can seem complicated and confusing with all of the information out there. Here’s the bottom line on what you need to do, ordered in levels of importance:
Early studies reported high success rates: in one study in 1925, 60% of patients became seizure-free, and another 35% of patients had a 50% reduction in seizure frequency. These studies generally examined a cohort of patients recently treated by the physician (what is known as a retrospective study) and selected patients who had successfully maintained the dietary restrictions. However, these studies are difficult to compare to modern trials. One reason is that these older trials suffered from selection bias, as they excluded patients who were unable to start or maintain the diet and thereby selected from patients who would generate better results. In an attempt to control for this bias, modern study design prefers a prospective cohort (the patients in the study are chosen before therapy begins) in which the results are presented for all patients regardless of whether they started or completed the treatment (known as intent-to-treat analysis).
There are several healthy supplements that I recommend, most of which can be found on my website. These can help you avoid the side effects that may develop when you start burning your own fat. For example, you can find the following on www.DrBerg.com:
Bulletproof Coffee is coffee with added grass-fed butter and a fat called MCT oil, which is extracted from coconut oil. It’s alright to consider it as a meal but remember that it can slightly trigger insulin. However, I think it is good to do in the beginning, as it reduces hunger. For some people, it could slow progress so it’s good to experiment.
^ Kossoff EH, Dorward JL, Molinero MR, Holden KR. The modified Atkins diet: a potential treatment for developing countries. Epilepsia. 2008 Sep;49(9):1646–7. doi:10.1111/j.1528-1167.2008.01580_6.x PMID 18782218
However, it is important to know that these aren’t the only health-promoting keto foods. There are plenty of other keto-friendly ingredients that can take your keto diet results to the next level. In my diet, for example, I’ve been experimenting a lot more with shirataki noodles and avocado lately. They have been providing a much-needed change of pace for my palate and my health.
Snacking may seem difficult on a ketogenic diet, but there are actually an incredible amount of tasty low-carb snacks. Whether you’re looking for a snack you can take with you on the go or just something quick you can whip up in your kitchen on a Sunday afternoon, you’ll find dozens of amazing keto snack […]
The main trigger of insulin is carbohydrates. You eat carbs, and they turn into sugar—raising glucose in the blood. That triggers insulin to whisk in and do its job of lowering blood sugar, as seen in the next diagram.
If you have a pork allergy and cannot eat bacon, you can get turkey bacon and turkey sausage. You can also make hamburger sausage and jerky. I prepare Ketogenic and Ketobetic meals for my clients as well as gluten free. So, such situations are commonplace for me.
It’s relatively hard to find cow’s milk that comes from 100% grass-fed cattle. There are brands of so-called “Grass Milk” but even grass milk may kick you out of ketosis. Especially if you’re not being careful with limiting other sources of carbs.
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You can also get your potassium from leafy greens or salads, but you’re going to have to consume larger servings. That one-serving side salad they normally give you at the restaurant is not going to work.
In the colder months, you might feel like eating higher starch carbs. You can still eat these. Just do so in moderation. Sweet potatoes, yams, peas, carrots, GMO-free corn, and other tubers contain lots of nutrition. But due to their relative high carb content, exercise prudent portion control.
Typically raw nuts can be used to add flavorings or texture to meals. Some people choose to consume them as snacks – which can be rewarding but may work against weight loss goals. Snacking, in general, will raise insulin levels and lead to slower weight loss in the long term.
Dinner, again, will be pretty simplistic. Meats, vegetables, high fat dressings are the center of our life. Maybe even a slathering of butter on our vegetables since we’re getting friskier. Don’t over think things in the first 2 weeks; simple is success.
Tea and coffee, including Bulletproof Coffee, are completely ketogenic, with bonus points for jump-starting weight loss and focusing your mental clarity. Watch out for sweeteners, fillers, or artificial flavors. While you can drink unsweetened, plant-based milk alternatives in moderation without going out of ketosis, they are not Bulletproof, and are usually loaded with toxic molds — the exception being full-fat coconut milk. If you plan to include them in your diet, beware of carrageenan and BPA-lined containers.
There was another study done on eight professional gymnasts who had the same results. Both groups were fed a strict diet of green vegetables, proteins, and high-quality fats. So, even if you are doing long bouts of cardio – a keto diet has been proven time and time again.
Below you’ll find a nutritional list of the most commonly consumed dairy items on keto. By far the most common dairy items used are heavy cream (for tea/coffee) and cheese (for added fats in meals). Note that the nutrition values in the table are based on 1 oz. servings while the visual guide is based on 100g servings (~1/2 cup).
Low-carb products. There’s a lot of choices when it comes to bars, snacks, and foods. It’s better to stay away from these, but if you have no choice make sure to read the label. Many use high glycemic index sweeteners in their products.
Wild blueberries, for example, have been found to improve memory in older adults, and other research suggests that they protect the brain from inflammation. Raspberries and blackberries are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease as well.
A ketogenic diet lowers your carb intake. In turn, your glucose levels lower, so your body can’t convert it to energy. This sends your body into a state known as ketosis, the basis of a ketogenic diet.
On average people will lose 1-2 lbs. a week, but that doesn’t mean the scale will drop consistently. Take measurements as well as tracking your weight via scale, as often there can be changes in size but no change on the scale. If you’re still experiencing problems after 4-5 weeks, start looking into your dietary choices.
Nutrition data from the 1970s told us saturated fats are bad, causing the United States to enter the era of low fat. During this time, obesity in America soared while consumption of fat (particularly saturated fats) plummeted. Fad, low-fat diet products became the norm at grocery stores as a high-carb, low-fat diet became the preferred method for weight loss. Yet, people kept gaining weight.
You’ll quickly find that eggs are a staple for breakfast in low carb diets. Eggies are a simple solution for days of healthy breakfasts. Simply beat 8 eggs in a bowl, add in cheese and vegetables, and pour into muffin tins that have been lined with a strip of bacon. Cook at 350 for 30 minutes, or until a toothpick stuck in the middle comes out clean. Store in baggies for breakfast for up to 5 days.
If you can tolerate dairy, it is allowed on the keto diet. Always choose keto-friendly dairy options, which are organic and grass-fed whenever possible. Select full-fat dairy at the grocery store, such as cheese, sour cream, yogurt and heavy cream.
Most dairy products get the green light on keto. Just opt for the full-fat version and preferably organic and raw, if possible. Remember, fat is fuel, and the reason we would eat dairy is for the high-quality fat. Don’t be fooled by the garbage claims that low-fat yogurt with mountains of fruit sugar added is healthy.
Decades of research indicates that the high-fat, low-carb keto-friendly foods that we once thought were destroying our health may be doing just the opposite. Studies upon studies on the ketogenic diet have been finding benefits for people with all types of conditions, including type 2 diabetes, obesity, heart disease, epilepsy, and Alzheimer’s disease.
Spices have carbs in them, so make sure you are adding them to your counts. Sea salt is preferred over table salt, as it is usually mixed with powdered dextrose. Most pre-made spice mixes will have sugars added to them, so make sure you read the nutrition label beforehand to make sure you know what’s inside. If you have the choice, never include added sugar into your spice blends or food.
Nuts and seeds are fine. Macadamias and pecans are great fatty nuts. (But walnuts and macadamias can go rancid. Be careful.) Cashews are higher in carbohydrates, so avoid them. For nut butters, look on the label. You want sea salt and peanuts or almonds only. Make sure there’s no added food starch or MSG. MSG really spikes insulin.