Keto Diet for Beginners

keto diet

What is a Ketogenic Diet?

Keto diet changes the way your body converts food into energy. Eating a lot of fat and very few carbs puts you in the state of ketosis. Your body burns fat instead of carbs for fuel. At the point when your body can’t get glucose from carbs, your liver proselytes unsaturated fats from your eating regimen into ketones, an elective source of energy. Consuming ketones instead of glucose lessens irritation and spurs weight reduction.

Benefits of Keto

Consumes fat: You can drop a great deal of weight — and rapidly — on the keto diet. Reduced hunger implies it’s easier to go for longer periods without eating, which urges your body to plunge into its fat stores for energy.

Lessens inflammation: The Keto diet is anti-inflammatory, and could protect you against degenerative diseases such as Alzheimer’s & cancer.

Brings down glucose: The keto diet may turn around and even cure diabetes. Keto balances out insulin levels and brings down glucose, to the point that numerous diabetics can fall off their medication when switching to the diet.

What to eat on a Keto Diet

Meat – Unprocessed meats are low carbs and keto-friendly, and organic and grass-fed meat might be even healthier. Keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat.

Eggs – Buy organic or pastured eggs.

Fish – These are all good, especially fatty fish like salmon.

Vegetables – Choose veggies that grows above ground like cauliflower, cabbage, avocado, broccoli and zucchini.

Nuts & Berries – A moderate amount is an good source of fats.

Water – This is your #1 pick. Keep it simple!

Want to Learn more?

Check this link 🡺 FatLicious, A Better Way of Doing Keto

3 Yummy Paleo Dessert Recipe

paleodessert

 

#1 Almond Butter Cookies

SERVING: 20

INGREDIENTS:

1 egg
1 cup (260 g) almond butter
1/2 cup (96 g) erythritol
1/2 teaspoon salt (If your almond butter includes salt, you may not need this.)
1/4 teaspoon vanilla-flavored liquid stevia extract
1 tablespoon (15 ml) yacon syrup

NUTRITION FACTS (per 1 serving): 79 calories, 7 g fat, 3 g protein, 2 g carbohydrate, 2 g dietary fiber, 0 g net carbs

DIRECTIONS:
Preheat the oven to 350°F (180°C or gas mark 4). Line 2 cookie sheets with baking parchment or grease them well.
Using an electric mixer, beat the almond butter, egg, & salt together until thoroughly blended. Now beat in the sweeteners, all three of them, until the whole thing is evenly blended.

Using clean hands, form the dough into 1-inch (2.5 cm) balls & arrange them on the cookie sheets. Use a fork to flatten the balls, making crosshatch marks. Bake for 10 minutes. The cookies will be very soft, so let them cool on the sheets for at least 10 minutes before removing to a wire rack to finish cooling. Store in a snap-top container.

 

#2 Chocolate Pudding Custard

SERVING: 6

INGREDIENTS:

5 egg yolks
2 ounces (55 g) bitter baking chocolate
28 ounces (805 ml) unsweetened coconut milk
1/2 teaspoon liquid stevia (I used chocolate flavored, but vanilla would be good, too.)
Pinch of salt

NUTRITION FACTS (per 1 serving):
358 calories, 37 g fat, 6 g protein, 6 g carbohydrate, 1 g dietary fiber, 5 g net carbs

DIRECTIONS:
Preheat the oven to 300°F (150°C or gas mark 2). Grease a glass baking dish, such as Pyrex.
Warm the chocolate and coconut milk together, either in a saucepan over low heat or in a microwave-safe bowl, for 5 minutes at 50 percent power in the microwave.
Pour the chocolate/coconut milk mixture into a blender & get it running. With the blender running, add the egg yolks, one by one. Now blend in the stevia & salt. Make sure the whole thing is smooth.
Place the greased baking dish in a baking pan just big enough to hold it. (I used an 8- × 8-inch [20 × 20 cm].) Pour the custard mixture into the baking dish. Pour the hottest tap water your sink produces into the pan outside the baking dish.
Put the whole thing in the oven. Bake for 1 hour. Turn off the oven and crack the door to let the heat out. Let it cool till you can handle the outside pan without getting scalded.
Remove the baking dish from the water, cover it with foil, and refrigerate overnight. Congratulations! You now have amazing chocolate pudding.

 

#3 Energy Shots

SERVING: 64

INGREDIENTS:
2 tablespoons (28 ml) MCT oil
1/2 cup (120 ml) unsweetened coconut milk
5 tablespoons (35 g) unflavored gelatin
1 cup (235 ml) hot brewed coffee
1/4 teaspoon liquid stevia (I used vanilla flavored, but chocolate or English toffee would be great, too.)

NUTRITION FACTS (per 1 serving):
12 calories, 1 g fat, trace protein, 1 g carbohydrate, 0 g dietary fiber, 1 g net carbs

DIRECTIONS:
Put the coffee in a blender & sprinkle the gelatin powder over it. Now turn on the blender & let it whomp that gelatin into the coffee. Add everything else and let it blend while you grease an 8- × 8-inch (20 × 20 cm) pan.
Turn off the blender, pour the coffee mixture into the pan, and stick it in the fridge. Let it chill for at least several hours, & overnight is great.

Cut the shots into 1-inch (2.5 cm) squares. Cover the pan with plastic wrap and keep refrigerated, though these will stand up to room temperature well enough to take several to work in a snap-top container.

 

New to Paleo? Check this out! 🡺 The Paleo Secret (United States)

 

(Credits to Paleo Primal in 5 Ingredients or Less by Dana Carpender)

 

 

5 Common Mistakes To Avoid In Your Atkins Diet

atkins2

 

#1 The Fat Phobia
Natural Fats are fine when you control your carbohydrates intake. You need Fat to help stimulate the burning of body fat. Always accompany a carb snack with either fat or protein.

 

#2 Not counting Net Carbs
Net Carbs are the grams of total carbs minus grams of fiber, which has virtually no impact on your blood sugar. Don’t forget to count lemon juice & other acceptable condiments & include 1 gram of Net Carbs for sugar substitutes. And most important, don’t use your carb allowance for foods that are high in sugar and starches and low in fiber. Finally, don’t make the mistake of thinking no carbs are better than 20 grams of Net Carbs and eat only protein and fat.

 

#3 Not Enough Water
You should be drinking at least 64 oz of water every day.  No cheating!

 

#4 Those Sneaky Carbs!
Make it a habit to read package labels or Nutrition Facts so you can avoid added sugars and other sneaky carbs. Just because it says “low calories” or “diet”, it doesn’t mean it’s low in carbs.

 

#5 Eat more veggies
Starting at Induction, 10-16 of your 20 net carbs for the day should be coming from vegetables on the acceptable foods list.

Want your Atkins approved meals delivered to you? (United States)


 

My 5 Go-To Paleo Recipe

paleodiet

 

#1 Pepper Poached Eggs

SERVING: 1

INGREDIENTS:
2 tablespoons (11 g) minced fresh paprika pepper
2 tablespoons (20 g) minced onion
1 tablespoon (14 g) coconut oil
1/4 cup (60 ml) coconut milk
Salt & ground black pepper, to taste
3 eggs

NUTRITION FACTS (per 1 serving):
436 calories, 39g fat, 18g protein, 6g carbohydrate, 1g dietary fiber, 5g net carbs.

DIRECTIONS:
Put a smallish heavy skillet over medium heat & melt the coconut oil. Throw in the veggies. Let the pepper & onion sauté until they’ve softened. Add the coconut milk & stir everything up. Bring the mixture it to a simmer & let it cook for just a minute or two. Season it with salt & pepper. Now break the eggs into the skillet, cover the skillet, & turn the heat to medium-low. Let the eggs poach, checking often, until done to your liking. Plate, scrape any lingering sauce over the eggs, & serve immediately.

 

#2 Pesto-Nut Chicken

SERVING: 6

INGREDIENTS:
3/4 cup (195 g) pesto sauce
3/4 cup (75 g) pecans
3 pounds (1.4 kg) chicken (Use thighs, breasts, or both, with skin, as you choose.)

NUTRITION FACTS (per 1 serving):
576 calories, 46 g fat, 35 g protein, 5 g carbohydrate, 1 g dietary fiber, 4 g net carbs.

DIRECTIONS:
Preheat the oven to 350°F (180°C or gas mark 4).
Spread the pecans in a shallow baking sheet, & put them in the oven, while it heats, for 6 minutes.
Place the chicken in a roasting pan & coat with the pesto.
When the oven timer beeps, pull out the pecans & turn the oven up to 375°F (190°C or gas mark 5).
Dump the pecans in a food processor. Pulse until they’re chopped to a medium consistency. Spread them on a rimmed plate.
Roll the pesto-coated chicken in the pecans, making a nice thick coating. Put the chicken back in the roasting pan, skin side up. Roast for 50 to 60 minutes or until the juices run clear.

 

#3 Mustard Salmon

SERVING: 4

INGREDIENTS:
Salt
Ground black pepper
1 salmon fillet (24 ounces, or 680 g), cut into 4 servings
2 tablespoons (30 g) spicy brown mustard
1 1/2 teaspoons butter or other fat
1/2 cup (50 g) Italian-Seasoned Pork Rind Crumbs (See page 37.)

NUTRITION FACTS (per 1 serving): 286 calories, 12 g fat, 42 g protein, 1 g carbohydrate, trace dietary fiber, 1 g net carbs.

DIRECTIONS:
Preheat the oven to 350°F (180°C or gas mark 4). Line a baking sheet with non-stick foil.
Season the salmon lightly with salt and pepper and then spread each non-skin-side with 1/2 tablespoon of the mustard. Lay it skin-side down on the foil. Repeat with the other three fillets.
Bake the salmon for about 15 minutes.

Meanwhile, over medium-low heat, melt the butter in a skillet and add the crumbs. Cook the crumbs, stirring often, until they brown a little and become very crisp.
When the salmon is done, plate it, and spread 1/4 of the crumb mixture over each fillet. Serve the salmon immediately.

 

#4 Exotic Pumpkin Soup

SERVING: 5

INGREDIENTS:
2 tablespoons (28 g) butter
1 quart (950 ml) chicken broth
2 tablespoons (12 g) ras el hanout
3 cloves of garlic, crushed
1 can (15 ounces, or 425 g) pumpkin
1 can (14 ounces, or 390 ml) unsweetened coconut milk

NUTRITION FACTS (per 1 serving): 229 calories, 22 g fat, 6 g protein, 5 g carbohydrate, trace dietary fiber, 5 g net carbs.

DIRECTIONS:
In a big, heavy-bottomed saucepan over medium-low heat, melt the butter. Add the garlic and ras el hanout and sauté them, stirring often, for just a couple of minutes.
Add everything else, stir it up, and bring to a simmer. Let it cook for 15 minutes or so, just to blend the flavors, and then serve.

 

#5 Almond Meringues

SERVING: 44

INGREDIENTS:
1 pinch of salt
1 cup (145 g) almonds
5 egg whites
1/2 cup (96 g) erythritol
1 teaspoon vanilla extract, almond extract, or 1/2 teaspoon of each

NUTRITION FACTS (per 1 serving):
Per serving: 21 calories, 2 g fat, 1 g protein, 1 g carbohydrate, trace dietary fiber, 1 g net carbs.

DIRECTIONS:
Preheat the oven to 350°F (180°C or gas mark 4).
Spread the almonds in a shallow baking sheet and bake them for just 5 minutes. Remove them from the oven & turn the temperature down to 250°F (120°C or gas mark 1/2). Line two cookie sheets with baking parchment.
Put the almonds in a food processor. Pulse until they’re chopped medium-fine, with the biggest bits about half the size of a pea.

New to Paleo? Check this out! 🡺 The Paleo Secret (United States)

(Credits to Paleo Primal in 5 Ingredients or Less by Dana Carpender)

 

 

7 Things You Should Know about the Paleo Diet

paleo diet

The Paleolithic Diet is a modern diet requiring the sole or predominant consumption of foods presumed to have been the only foods either available or consumed by humans during the Paleolithic era.

 

#1 Paleo is a lifestyle!
It is not a temporary diet, but rather a lifestyle. You don’t just stop it if & when you start feeling better or reached your weight goal. You stick to it and embed it to your everyday life.

 

#2 Eat only what you can gather & hunt
A Paleo Diet rule: If you couldn’t hunt it or gather it back in the Paleolithic days, you probably shouldn’t eat it. The diet consists of vegetables, fruit, nuts & meat.

 

#3 It isn’t just about the food
Surviving in the Paleolithic age meant a constant “on the go” lifestyle. People on that era are fit because they move a lot and so should you.

 

#4 Cut out dairy & processed foods
No dairy is allowed on the Paleo Diet. Same goes for anything that comes in a box or tin can.

 

#5 Popular People are into it!
Celebrities like Miley Cyrus, Megan Fox, Jessica Biel, etc. are into the diet. Aside for the fact that they can afford it, it also means the diet works.

 

#6 Can be pricey!
Healthy meats like lean ground beef & boneless, skinless chicken breasts cost an average of 28 cents more per serving. Even switching from peanut butter to almond butter will cost you, it goes for up to $14 a jar.

 

#7 It is difficult!
It requires a lot of planning, preparation, & mental resolve. For example, eating out on the diet isn’t as simple as ordering chicken & some veggies. You have to consider, In what oil was the chicken cooked? Did any of the veggies toppings come processed, canned, or packaged?

Do you live in the United States?
Want to try the Paleo Diet?
Check this link 🡺 The Paleo Secret

10 Things You Should Know Before Starting the Atkins Diet

atkins

 

#1 Can be a bit Pricey
Eating fresh & non-processed food do have a downside, and that is the price. The Atkins diet meals came out to an average of $100.52 per week, 84.6 percent more than the national average spent on weekly groceries. Make sure your budget is ready.

 

#2 Celebrities are fans of the diet
Robbie Williams, Jennifer Aniston, Kim Kardashian & Alyssa Milano, are some the many celebrity followers of the diet. Aside for the fact that they can afford it, their good health truly reflects the results of the diet.

 

#3 It is not going to easy
Dieting is obviously not going to be easy. Some people on Atkins tend to have initial side effects, including headaches, dizziness, weakness, fatigue & constipation. But I think the gain worth the pain.

 

#4 Low Carb, not low Cal
Atkins works by reducing sugar & carbs so that the body doesn’t burn these for fuel but burns fat instead. You are counting your net carb rather than calories.

 

#5 Having a hard time counting carbs?
Thank you 2017, for giving us the technology to make a lot of stuff easier including counting carbs. There are a lot of websites and even apps for that. Google is your friend.

 

#6 There is a place for Vegans & Vegetarians too!
There is a non-meat diet that you can follow. You can get your protein from eggs, cheese, & soy products. You can also eat seeds, nuts, soy products, soy & rice cheeses, and high-protein grains like quinoa.

 

#7 Lots of Protein
Protein is a large part of your daily food intake. You can get your protein from lots of places, including eggs, poultry, seafood, buffalo and even bacon.

 

#8 Say Cheese!
A diet with cheese? Yup, it is true! Atkins advocates eating both dairy & healthy fats.

 

#9 Atkins has two diet plans
Atkins 20 and Atkins 40. With Atkins 20, you start by eating only 20 net carbs per day & eventually add more carbs as you go along its four phases. This plan is recommended for people who have 40 or more pounds to lose.

In Atkins 40 you can eat 40 net carbs per day. With this plan you eat three meals & two snacks per day. This option is good for people who have less than 40 pounds to lose, are breast feeding, or just need a little more .

 

#10 They can be delivered to you!
If you’ve got the cash, you can get fresh Atkins meals delivered to you. You can subscribe and get a personalized meal plan and not trouble yourself with all the preparation and whatnot.

 

Want to try Atkins? Check the link below!