Whether you want to eat less meat to become a vegetarian, try a ketogenic diet to burn your fat, or eliminate all the sugars in your daily life, this collection is for you!
Increasing the daily intake of fat and limiting the intake of sugars, these are the basics of the ketogenic diet. Discover a comprehensive 28-day educational program with: the essentials of the ketogenic diet; scientific information and practical advice; for each week, the shopping list and a preparation guide; 100 original recipes for every day, from breakfast to dinner.
What Is The Definition Of A Ketogenic Diet?
The keto, or ketogenic diet, is characterized by a marked decrease in the consumption of carbohydrates (the family of sugars) and proteins and by a increase in the proportion of energy that comes from fat. Although it's very fashionable these days, it was invented in the 1920s to decrease seizures in children with epilepsy and decrease the amount of medication they take. It is still used today at CHU Sainte-Justine to treat children with epilepsy.
The diet “works” when you can achieve ketosis. The claimed benefits of ketosis are numerous:
- Lose weight quickly;
- Slow down the onset of of hunger pangs;
- Stabilize the energy level during the day;
- Decrease the symptoms of epilepsy;
Unsurprisingly, it therefore meets all the criteria for a diet born to be popular:
- Promise rapid weight loss;
- Eliminate one or more food groups;
- Be restrictive;
- Forcing yourself to eat differently from your friends or family;
- Have a scientific basis that gives it a little sexy side;
- Be supported by public figures.
Ketogenic Diet For Beginners: 28 Day Challenge To Turn Your Body Into A Fat Burning Machine And Maximize Your Performance + 60 Low-Carb Recipes (Keto Diet)
Have you tried many ways to lose weight, but can't seem to find the right solution for your appearance?
How about achieving a natural fat burning metabolism and losing 3 times the belly fat?
Well, here is your ultimate guide to a lifestyle that will burn fat in your body and change your figure in ways you can't believe!
This book tells you everything you need to know to harness the power of the ketogenic diet to effectively lose weight, improve digestion, boost your metabolism, gain energy, and feel great for life.
A book that will give you answers to the many questions you have about the ketogenic diet, and you will discover a very simple, yet extremely effective 28-day meal plan for those who want to lose weight using the ketogenic diet, but don't want to spend hours a day in the kitchen.
At the end of the 28 days, you will find that you no longer want to take an afternoon nap, that you have lost the belly fat, that your skin is beautiful, that the joint pain is no longer there and that you are not hungry and don't think about food all day! You will have more energy for your daily work and leisure! The clarity and mental sharpness of thought that comes with it are also positive effects that you will have as a direct result of this diet. Better health, improved cholesterol reading, standardized blood sugar levels, and a correspondingly reduced risk of cardiovascular disease are just a few of the health benefits that most people experience from their keto diet.
Never let a lack of time or a lack of operational know-how get in the way of the natural fat burning process that is a hallmark of a successful ketogenic lifestyle!
Foods Allowed in a Keto Diet
To reach the state of ketosis, you need to eat between 25 and 50 grams of carbohydrates per day maximum (approximately 5 to 10% of your energy), that is to say the equivalent of a banana or a yogurt in individual format… for 24 hours. In comparison, someone who eats “normally” gets around 50% of their energy from carbohydrates (so between 250g and 300g of carbohydrates).
Fun fact: just one fatty meal doesn't get you into ketosis. To achieve this state, your body must be low on carbohydrates for at least 3 to 4 days. Then, if you stay the course for 3 to 4 weeks (keto-adaptation period), the proportion of energy that your brain will seek from the ketone bodies will gradually increase, until it reaches around 70%. There you will be in true ketosis.
A small portion of the energy your brain uses will continue to come from the carbohydrates that will be produced especially for it from the fats in your body (if that's not a special treat!).
So concretely, you have to eat foods low in carbohydrates and high in fat. For example:
- Red meat
- Fatty fish (salmon, trout, sardines, mackerel, tuna)
- Nuts and seeds
- Vegetal oils
- 35% cream
The foods that you should not eat are:
- Potatoes (including fries!)
- Rice, pasta
And the ketogenic diet is no forgiveness. If you inadvertently eat too many carbohydrates and leave the state of ketosis, your body will need at least 3 days to 1 month to fall back into KETO mode.
Can You Lose Weight QUICKLY on Keto Diet?
Everything you need to know about the results you can expect from the ketogenic diet, with practical tips. Today I answer the following two questions: can we lose weight quickly thanks to the keto diet? How fast will I lose weight on the keto diet?
Losing weight is one of the most common goals of a ketogenic diet. If you've started a ketogenic diet for weight loss, you might be wondering how quickly you are going to be able to see results.
Since everyone is different, it's hard to get an exact answer, but this article covers average weight loss rates for most people on keto, tips for losing weight effectively on keto, and how to avoid mistakes. most common weight loss programs.
Keto Weight Loss: Every Person is Different
Every body is different, which means that the rate of weight loss varies among individuals. Your results on the ketogenic diet can depend on four main factors.
Your Overall Health
Are you overweight? What is your energy level? Do you have thyroid problems? Insulin resistance or other blood glucose problems? What is your metabolic state?
Your overall health determines how quickly you will lose weight. For example, if you have hormonal or metabolism issues, the process may take longer than expected. And it doesn't matter.
Your Body Composition
How much fat do you want to lose? What is your muscle mass level? What is your BMI (Body Mass Index)? If you have a lot of extra weight you will lose more weight faster in the beginning.
Your Daily Habits
Your physical activity and eating habits can encourage or destroy your weight loss efforts. What are your meals like? Do you eat healthy keto foods like coconut oil, avocado, TCM oil, or do you choose processed foods like processed meats? Do you pay attention to hidden carbohydrates? Do you participate in a physical activity? The energy you expend each day and the way you eat directly impacts how well your body burns fat.
Your Period Of Adaptation To The Lipids Of The Keto Diet
It takes time for your body to become adapted to lipids, and this time depends on your metabolism. For example, if you've always followed a standard Western diet, and your body has never used ketones, your adjustment period might be a bit longer. You will lose weight when you are in ketosis.
The key to the ketogenic diet is reliability and consistency. This means eating healthy keto foods including healthy fats, vegetables, and quality meats. Don't see keto just as a diet, but as a change in metabolism for the sake of your health.
Lay The Foundation For Successful Weight Loss
Before you start your weight loss journey, it's important to have the basics right.
Some people believe that switching from a diet high in carbohydrates to a paleo or low-carb diet is enough to get into ketosis. But this is often not the case. It is important to be sure that you are using ketones instead of carbohydrates to get your energy. Otherwise, you won't lose weight.
Calculate Your Macros
Use the method described by this article to calculate your macros. Having “target” nutritional numbers based on your metabolism will make it much easier for you to enter and stay in ketosis (and lose weight). It can be scary at first, but once you get a rough idea of how many grams of carbohydrate, protein, and fat there are in the foods you eat most often, it will become almost instinctive.
Give Your Body Time To Enter Ketosis
It takes around 2-7 days to enter ketosis. It depends on your metabolic state and the state of your body. Don't skip this step if you want to avoid “keto flu” or other side effects.
Test Your Ketones
Testing your ketone body levels is the best way to check if you are in ketosis or not. The most accurate tool is the ketone meter. If your ketone level stays above 0.5 mol/L you are in ketosis. A more economical method is to use urine strips.
Adopt The “Healthy” Ketogenic Diet
The quality of the food matters, not just the macros. Of course you can stay in ketosis by eating only slices of industrial cheese and ham, but it won't feed you in the best possible way. Focus on quality keto foods like avocado oil, greens, wild fish, and grass-fed beef.
You will lose pounds faster if you exercise more. Keep in mind that you don't have to go to the gym 6 times a week or go for a jog every morning. Simply be more active in your daily life.
The Weight Loss Hoped For On The Keto Diet
The ketogenic diet can help you lose weight and improve your overall health, so stick with it. How fast you will lose weight depends on your overall health and initial weight, as well as your state of ketosis. Typically, people lose the most weight during the first two weeks of the keto diet, and then this weight loss stabilizes over the long term.
Track what you eat, stick with your macros, and test your ketone levels regularly to make sure you're staying in ketosis. Most importantly, give your body time to adjust to your dietary changes. Soon the results you are hoping for will appear.
Take a look at our 30 Day Keto Recipe Plan. It has all the tools, information, and recipes you need to be successful.
The recipes are optimized for energy boost and weight loss from 28 days, to help you feel at your best!