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The ketogenic diet or better known as the “keto diet” is a low carb diet that enables the body to lose weight faster and more effectively. When you start the journey on this diet you can experience lots of health benefits which we will be talking about.
I’m s excited to tell you about how the Keto plan has worked for me and it has been proven to work and heal many diseases.
Thousands of people including myself have lost significant weight on this Keto Program.
This keto program has been around for several years but it just recently started to get a lot of traction due to social media.
This same low carb program have been adopted by kids with epilepsy, people with hormonal imbalance, diabetes, high blood pressure and many other ailments.
The NEW keto program will shed belly fat and boost your health, fast and consistently.
We’ll show you how to eat a keto diet based on real foods and help you understand better how they work. We know you are excited to get to starts, but let us just say this first!
As, with any diet, you should seek the advice of your physician before you start, especially if you are on any medication or suffering from ANY ailments.
So What all the fuss about Keto?
The keto diet is an eating plan that uses a low intake of carbs <50gms to be exact which are macronutrients found in food.
The main focus is that you eat less carbs forcing your body to use fat as energy and that energy as the main source for body functioning.
Many people believe they can’t do a low carb diet. But even new moms are losing inches of belly fat in days with this program.
First you need to know that carbs will give you a quick boost in energy …..but they will NOT sustain you for long. You will soon be hungry and the you will most likely eat before the body has a chance to burn the carbs eaten, your insulin level will still be up and you WILL store all those carbs as fat.
We have to change this little habit of what we eat and when we eat.
Set a huge goal but small goals along the way to get you to the big one.
First we have to Get Into Ketosis Fast
Ketosis means using your body fat as its main source of energy.
The secret to getting into ketosis is to consume less than <20g of carbs (more or less – depends on body type..
You could do a 3 day water fast to get into ketosis fast which is great because you detox your body on those 3 day. This is an achievement on it’s own. You’ll be so proud of yourself when you achieve this phase. You will already feel better, I’m sure.
So now we’ll concentrate on low amounts of carbs, a moderate amount of protein per day (too much and it will turn in to sugar. (you are probably already sweet enough huh?). The rest of your nutrition will come from healthy fats.
The liver creates ketones from fat. These ketones then are used as fuel sources throughout the body, especially for the brain. The brain is an organ that is always working and consumes lots of energy, and it can’t run on fat directly (ketones) or it can only run on glucose (sugar).
When you start this keto program, your body turns its fuel supply from glucose to run mainly on fat. Yay!
Yep, now you are burning fat 24-7. You become a fat-burning machine.
On this 21-day keto program, I wanted to give you all the information and tools you need to help you out and crush your goals.
The recipes supplied are easy to make and very tasty!
Benefits Of Exercising While On Keto
There is no need for you to exercise to lose weight….but you are preparing your body to be a fat-burning machine so once you loosen your eating habits up after this program, the fat will come back.
So it’s a good time to start an exercise program to train your body to keep it’s metabolism running well.
Improved Immune System
Keto will boost your immune system. Meaning you will be less susceptible to getting sick due to the fact that your liver is working more smoothly and your body is ready to fight anything off.
It has been proven that the keto diet will lower your glucose levels but if you combine that with exercise your glucose levels will deplete faster therefore your body will require less insulin to get rid of glucose.
Brain Health – improve memory and thinking skills
Improved Bone Mineral Density – especially if you are older
Cardiovascular Health – Exercise helps prevents coronary heart diseases – just go for a walk.
Anti-Aging Benefits – increase life expectancy – yes that’s right
Just be careful, you have to have enough rest and eat enough in order to exercise. Take it easy….no marathons.
Foods To Avoid On Keto – We won’t sugar coat this….
Keep in mind that if you are an active person your calorie intake will be higher than the regular person that has a sedentary lifestyle.
For example,if you work retail and are on your feet for 13hrs 4 times a week and do high-intensity workouts, eat 4 meals a day to keep up. Some times you might add a green smoothie. Just listen to your body!
Hunger Pangs are NOT a reason to panic.
We are careful with this statement: No foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs.
Cereal, rice, crackers, bread, pasta and beer are high in carbohydrates. Whole-wheat pasta and bean-based pasta are high in carbs. Choose alternatives like spiralized vegetables or shirataki noodles, which are healthier low-carb options.
Starchy vegetables and high-sugar fruits contain more digestible carbohydrates than fiber and should be limited on the ketogenic diet like corn, potatoes, sweet potatoes, and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.
Factory farmed meats or Better Known “farm-raised” fish contain high amounts of Omega-6 and other chemicals that can be harmful to humans.
Milk should be avoided. Period! Sweetened foods and drinks should be avoided. Read the labels.
Legumes and beans are one of the staple vegetables in our diet, these should be avoided along with lentils, kidney beans, and chickpeas.
Honey, syrup, and sugar in any form Avoid sugar, honey, maple syrup and other forms of sugar, which are high in carbohydrates and low in nutrients.
I know, I know there goes all the fun. But there is a reason you are still here reading this. You are need in a little help to get to where you want to be.
I’ll recommend some help for you at the end of this to get you through this.
Root vegetables are some of the main culprits, potatoes, carrots, and parsnips, etc should all be avoided.
Condiments such as ketchup. NOPE! And of course…. Alcohol is a NO, NO…..no not because I don’t want you to have fun. No, its full of carbs and it should not be consumed when doing the keto diet.
Sauces – gravy or packet sauces contain flour or sugar, either choose low-carb versions or make your own
Yogurt – If it is not plain greek yogurt. Then it is not worth the carbs because flavor sweet it yogurt can contain up to 30gs of carbs.
Fat-Free Products avoid these remember we are doing keto we need the fat. Options can contain up to 12 grams of carbs per serving.
And lastly, ……..You thought this list would never end………one that defies all logic, low fat or diet products like sugar-free diet foods, these are highly processed and contain high amounts of ca
20 Day Meal Plan
The hardest part of anything we do in life is the beginning. keto is not an exception to the rule. but don’t be discourage you got this! We promise you will make it through.
If you start with a 3 day water fast you will become the best version of yourself. This is the year to accomplish your health and weight loss goals.
The First 7-14 days of Keto: What To Expect
At the very beginning you might feel a little sick. it’s good to understand why your body is going through this transition. you are now entering the world of fat burning.
You’ll get over it soon and start feeling amazing.
But before we move on let’s understand why we are getting these symptoms.
Since you been using carbs to fuel your body your whole life, therefore, since now you are not eating carbs on a regular basis you can expect your blood sugar to drop and your body will start using its sugar stored.
Symptoms Include: Dizziness Confusion Hunger Attacks
Irritability (No not you) Increase heart rate
Headaches (the most common)
These symptoms can be very scary but don’t worry there is a way to avoid it. You can use glucose tablets. When you start feeling like this just pop one in your mouth. And the Symptoms should get better.
Since this is mineral imbalance it can be solved by drinking homemade chicken, beef broth or just grabbing a 1/4 of a teaspoon of salt into a glass of water and drink it up. Remember to drink a lot of water and increase your salt intake at the beginning to make this go away.
Constipation – This is one of the most common side effects and its normal. Just think about it for a second. Constipation is the result of dehydration, loss of potassium, magnesium, and salt.To solve this problem you will need to take vitamin supplements or decrease your dairy intake.
Diarrhea – The worst of all symptoms is diarrhea a think, well some may see it as an opportunity to cleanse their body. But the diarrhea should pass soon as your body gets used to the fat intake. Remember to drink lots of water to prevent dehydration.
Insomnia or Interrupted Sleep Patterns – many people like me experience sleeping problems. Which by the way its a sign that your insulin levels are low and your body is telling you you need FOOD. Just have a snack before going to bed make sure it contains a good amount of fat and protein.
Sugar Cravings – This is the one and only side effect for which I have not found a solution. Meaning you will have to resist the temptation of eating sweets. But don’t worry there is light at the end of the tunnel and these symptoms will go away in around 20 days.
The best way to deal with sugar cravings is by keeping yourself busy go for a walk or do something that will take your mind of it.
Day 1 Breakfast – Veggie Omelet
Lunch – Chicken Lettuce Wrap
Dinner – Instant Pot Salsa Chicken
Day 2 Breakfast – Bell Pepper Fried Eggs
Lunch – Buffalo Chicken Lettuce Wraps
Dinner – Low Carb Chicken Enchilada Soup
Day 3 Breakfast – Keto Almond Flour Pancakes
Lunch – Easy and Delicious Egg Salad
Dinner – Easy Sweet and Sour Chicken
Day 4 Breakfast – 90 Seconds Keto Bread
Lunch – Spicy Keto Thai Lettuce Wrap
Dinner – Balsamic Glazed Chicken Drum Stick
Day 5 Breakfast – Keto Southwestern Breakfast Skillet
Lunch – Spicy Bacon Frittata
Dinner – Keto Parmesan Chicken and Grits
Day 6 Breakfast – Keto Cream Cheese Mozzarella Dough Bagel
Lunch – Easy Creamy Tomato Soup
Dinner – Keto Taco Cheese Cups
Day 7 Breakfast – Vanilla Chia Seed Protein Smoothie
Lunch – Keto Cobb Salad With Homemade Ranch Dressing
Dinner – Chicken Bacon Crockpot
Day 8 Breakfast – Bacon and Egg Cups
Lunch – Keto Orange Chicken
Dinner – Meatloaf
Day 9 Breakfast – Keto French Toast Recipe
Lunch – Turkey BLT Wrap
Dinner – Cauliflower Fried Rice
Day 10 Breakfast – Keto Breakfast Burrito
Lunch – Keto Quesadilla
Dinner – Cabbage Roll In A Bowl
Day 11 Breakfast – Corned Beef Hash
Lunch – Keto Chicken Salad with Blue Cheese & Walnuts
Dinner – Cajun Shrimp And Cauliflower Grits
Day 12 Breakfast – Keto Cinnamon Muffin
Lunch – Instant Pot Salsa Chicken
Dinner – Cauliflower Mac & Cheese
Day 13 Breakfast – Skinny Mini Mexican Frittatas
Lunch – Lettuce Wrap Tacos
Dinner – Instant Pot Chicken Zoodle
Day 14 Breakfast – Keto Cauliflower Pancakes
Lunch – Brocolli Nuggets
Dinner – Keto “Sunday Dinner” Pot Roast
Day 15 Breakfast – Keto Flax See Muffin
Lunch – Pizza Pocket
Dinner – Keto Bone-In Pork Chops with Rich Pan Sauce
Day 16 Breakfast – Microwave Omelete In a Mug
Lunch – BLT Salad With Mustard Vinaigrette
Dinner – Taco Salad
Day 17 Breakfast – Caramel Glazed Donuts
Lunch – Shrimp Avocado Salad
Dinner – Keto Big Mac Salad
Day 18 Breakfast – Bacon and Egg In A Cup
Lunch – Egg Salad Wraps
Dinner – Keto Roasted Salmon with Hollandaise Sauce
Day 19 Breakfast – Ham And Eggs Cups
Lunch – Ham and Pimiento Cheese Wrap
Dinner – Keto Bacon Cheeseburger Soup
Day 20 Breakfast – Dutch Baby Pancake Muffin
Lunch – Keto BBQ Pork Sliders on Almond Flour Chaffles
Dinner – Creamy Chicken Thigh With Mushroom Sauce
Day 21 Breakfast -Caramel Glaze Donuts
Lunch – BLT Salad With Mustard Vinaigrette Sauce
Dinner – Taco Salad
If you made it to the bottom we just want to say thank you this is a long post but believe I gave you all the info you need to start this Keto program.
Please note that this is just a sample guide if there is something you don’t like substituted for something you love! remember keto is a lifestyle change, not just another diet.
How to make this work? well, the way to go is to cook every other day and make enough for leftover that way so you don’t feel like you are in the kitchen all day.
Check out the carbs on these items.:
Banana (1 medium): 24 g net carbs (27 g total carbs)
Raisins (1 oz. / 28 g): 21 g net carbs, 22 g total carbs)
Dates (2 large): 32 g net carbs (36 g total carbs)
Mango (1 cup, sliced): 22 g net carbs (25 g total carbs)
Pear (1 medium): 21 g net carbs (27 g total carbs)
Carb counts for starchy vegetables: Source
Corn (1 cup): 32 g net carbs (36 g total carbs)
Potato (1 medium): 33 g net carbs (37 g total carbs)
Sweet potato (1 medium): 20 g net carbs (24 g total carbs)
Beets (1 cup, cooked): 14 g net carbs (17 g total carbs)
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Your body is the same. You can lose the weight. you will feel fantastic, maybe sleep better and you will feel fitter because you aren’t carrying around those bricks. But now your body needs to strengnthen and burn the fat on a regular basis as you consume your food and relax on your diet later on.
This secret Japanese Herbal mix has been kept a secret for 300 years. Alos a recent discovery at the Universityy of Alberta found that overweight people have high levels of toxic lipid molecules called “Ceramedes”
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When these vital organs are clogged with fat your metabolism slows down to a crawl and your fat burning hormones almost shut down.
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Consult your physician and follow all safety instructions before beginning any exercise program, especially if you are pregnant, breastfeeding, or if you have any unique or special medical conditions.
The articles shared on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of your physician, or provide any medical advice, diagnosis, or treatment.
We will be posting easy to follow exercise links shortly.
Some people eat when they are bored.
Try to occupy yourself with something fun and positive.
Don’t eat from the container
Dish out a portion on a plate or bowl and put the rest away. You will notice that you are not tempted to take more bites.
If you are going to begin exercising. Start small and increase as you go.
Your muscles are not used to the stress. Make sure you stretch alot.
Enjoy what you are eating. Stop, sit and concentrate on the taste, texture and smell of the food.
When we eat while watching a movie or ramming food down our throat, we are not monitoring how much we eat.
…..And……..how much water have you consumed today?
Make sure you are drinking plenty of water. Whether you are on a diet or not. Also make sure you are getting plenty of electrolites as well…
Things you can do to help tone your body are as simple as taking stairs or parking further away so you are forced to walk more.
Ps. Drink more water : )
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click the Juice link below to read more and start on the path to the new you.
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…we’d love to hear your success story down the road.