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What is the Ketogenic Diet?

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Now I know not to ever order queso or cheese sauce at a restaurant. Thank you very much for all the great tips. If you like to eat out a lot just determine which restaurants have foods you can enjoy and stick to those. You can access the course here: This is an excellent book to start out with if you want to read in more detail exactly how this diet works and meal plans for a full 30 days are included.

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Simple Way to Start the Ketogenic Diet

She states the typical numbers for weight maintenance and ketosis is a percent ratio but if you are trying to lose weight she suggests sticking to a 20 grams or less in carb intake while keeping your protein intake at a moderate level of about 50 to 75 grams a day to achieve ketosis, a state in which your body will use stored fat for fuel. Which is exactly what you want for weight loss. Then eat fat until you are full or until you reach your calories for the day whichever comes first.

I welcome you to join our Low Carb Inspirations group on Facebook! We have a supportive environment where we share all sorts of information about our Keto and Low Carb Lifestyles! This list is something I did when I went to the store for the first time. These foods that I list are just recommendations and certainly not the full list of allowed foods. These were just the easiest for me to start with. Grab the printable version of this Keto Friendly Grocery List here: Grocery Store Keto List.

Before I forget, take a minute to add yourself to our special email list so you can be included in lots of good information such as Recipes, Tips, Printables and Meal Plans! Here are some ideas for quick meal ideas and recipes I trust. I started a tab here on the blog for trusted and tried recipes!

Click here to see this Keto Friendly Recipe tab because I plan on updating it with every recipe I make that is a success.

I also keep a package of fully cooked grilled turkey or chicken strips in my refrigerator for the week just in case time gets away from me and I need something already cooked!

Bacon Cheeseburger soup is a family favorite. Dinners are usually a meat with cheese or a salad with a low carb biscuit on the side. You can find them at Costco or your can order them here on Amazon. I can only eat about 15 at a time which is one serving before it fills me up. They are so tasty too! Dessert ideas are Halo Top Ice cream! You can find this at your local grocery store!

Seriously good ice cream with no after taste! I tend to also mix a few frozen blueberries or frozen strawberries with heavy cream if I need to up my fat numbers for the day.

Mix those ingredients together and it tastes just like ice cream! Another way to help up your fat numbers for the day is to have what they call fat bombs. We made some of our own fat bombs but I prefer to call them sugar free chocolate candy hearts because it sounds much more pleasing than fat bombs.

These are just a few ideas to help get you started. Stay tuned for many more. This actually happened to me and I made it work. We have a page on Facebook dedicated only to really good Keto Friendly Recipes that you can follow here. Or join our Low Carb Inspirations group on Facebook! Many have asked for the pizza recipe from the photo in this article. Check out our Facebook live showing how we made 6 meals in under 1 hour!

For the rest of my life. I used the keto calculator and I am always too high on protein at the end of my day? What are some choices of high fat lower protein food options? Great site by the way! You might have to incorporate some fat bomb recipes into your macros.

If I want to up my fat, I might consume pork rinds but careful because they have protein too. Hi…I stumbled onto your site from a keto page, and am enjoying it. Going to look at your organization stuff next. I was sick when I wrote this article for a friend. I was so excited to tell her about the Keto diet!

I appreciate the message. So glad I found this on pinterest! One reason is that raw fruit has more fiber. A Harvard study followed more than , people for a decade or longer. Yogurt, of all the foods that were tracked, was most closely linked to weight loss. Yes, grapefruit really can help you shed pounds, especially if you are at risk for diabetes.

Drinking grapefruit juice had the same results. But grapefruit juice doesn't have any proven "fat-burning" properties -- it may just have helped people feel full. You cannot have grapefruit or grapefruit juice if you are on certain medications, so check the label on all your prescriptions , or ask your pharmacist or doctor. Load your shopping cart with lots of lean protein, fresh veggies, fruit, and whole grains, says food scientist Joy Dubost, PhD, RD. The most important thing, when it comes to lasting weight loss, is the big picture of what you eat, not specific foods.

Delicious foods that help you diet? It sounds too good to be true. So take this list when you go to the supermarket: Beans Inexpensive, filling, and versatile, beans are a great source of protein.

Soup Start a meal with a cup of soup, and you may end up eating less. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients. A turkey burger or a sirloin burger?

Just be careful with the toppings. Almonds Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content. Special K or eggs? Eggs In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air.

Fat free salad dressing or regular salad dressing? Regular salad dressing To absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption.

Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt. A low fat cookie or dark chocolate? Try a nice piece of antioxidant-rich dark chocolate instead. Low fat Greek yogurt or calorie Yoplait yogurt? Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein. Sign Up for Our Newsletters Sign up to receive the top stories you need to know now on politics, health, money and more.

Start the Ketogenic Diet the EASY WAY!