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Starting a Keto diet can seem challenging in the beginning and many people lose motivation and get lost along the way. Reading this will be a sure fire way to give you the confidence you need to not only start a Keto diet, but see it through too. It can actually be very fun and easy when done correctly so follow the tips below to make sure you do it right and enjoy the process.
The biggest mistake people make with the Keto diet is not being organized. There is no way to be successful if you just rely on opening up the fridge each day and making do with what you have in there. This is the quickest way to failure and giving up, but does not have to happen with the proper guidance. Giving up is a real shame, because when you stick to it, the Keto diet can produce some amazing results.
Some of the most noted results that you can experience include:
• Your body will burn fat much faster
• It drastically reduces your blood sugar and insulin levels
• Your appetite gets reduced
• It increases your good cholesterol levels
The Keto diet is not like the average diet so improvising in the kitchen will not work. The main difference is that instead of running on carbohydrates like you have been, you will now be needing a different source of energy. Your new source of energy is fat. Yes, you read that right; the fat you have been cutting from every diet is now your best friend. You will no longer reduce it but add it to every mean and you will enjoy the benefits. Obviously what is in your kitchen right now will not necessarily work.
With your energy source primarily being fat, it is important to watch your protein intake. When protein levels are too high, they get processed as glucose which defeats the whole purpose of cutting out carbs. The number to remember is 20%; this is the number of calories that you want to come from protein. It is equally important to keep up your electrolytes because they are responsible for keeping the fluid levels inside and outside of your cells balanced. Without this your diet will be unsuccessful.

SO, WHAT ACTUALLY CAN BE EATEN ON A KETOGENIC DIET?



You do not have to be a nutritionist to make the diet work. Having the right information is critical to your success so you want to purchase a well-organized program instead of taking your own chances with guessing and working with what you have.
This diet has been deemed the one approach that will always work, when it is done correctly of course. Many of us find ourselves in constant battles with our weight trying approaches involving nutritional changes or exercise regimes. Often we have to diet for health reasons such as decreasing insulin levels.
Either way successful results are few and far between and people lose motivation quickly. You need to understand that your health and appearance will not change by themselves and you are responsible for the way you currently look and feel. Once you accept this, you will have all the motivation you need to make the Keto diet work for you.
You only need to pay a few bucks and a well-organized Keto program can be yours. You will need a reliable one to provide you with the guidance as well as peace of mind to get started. Having the guide to work with makes it easier to follow the diet as if someone is helping you carry the load, therefore making success more likely.
One thing to check in the program before buying is that it offers a variety of meals and snacks. You want to have a choice so that you enjoy your food and do not get bored. There needs to be a balance between enjoying your food and eating what you need. The more choices you have, the more fun the diet will be.
I believe that anyone can succeed with the Keto diet. By researching it and getting information now you already have shown an interest which is the first step. You have the basic motivation you need, so now you just build on that. Look into programs to see which one will fit you best and get started on this life changing mission. In no time at all, you will see the results other diets did not give you and you will feel and look great!
One good program I can direct you to is: The 28-Day Keto Challenge
A very popular program that gives you a variety of easy daily recipes.
Good luck on your journey!

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Interested in starting out on keto but haven’t a clue where to start? Don’t worry! At first glance, it can seem quite overwhelming exactly what foods you are and are not allowed to eat. While it is essential to get these right from the very start to reach effective ketosis, the rules are quite easy (with a couple of exceptions!). But eating right is only part of the story, and there are a few easy to avoid pitfalls and easy to implement tips that will help anyone looking to lose weight.
1) What You Can Eat On A Keto Diet
You may have heard that keto is purely about meat and cheese – but that is not quite the case. It is also important to add plenty of certain low carb vegetables in order to keep healthy. After all, cavemen ate plenty of those too. The key to keto lies in eliminating carbs to a mere fraction of a normal diet. Sure these include rice, legumes, pasta, potatoes – but there many other foods that also contain carbohydrates. It is easy to slip up so if in doubt always check the labels or look them up online.
Foods which are going to be the basis of any successful keto are generally high fat:
* All meats
* Fish/seafood
* Eggs
* Healthy fats such as coconut oil, butter, lard, olive oil.
* Green leafy vegetables and a few other none starchy options. 
* Certain berries
* Cheese
* Plain Greek-style unsugared yogurt.
* Black coffee, teas, water.
As for the foods to avoid… everything else! 
2) Increase Your Electrolytes – Magnesium, Potassium & Sodium
Keto is a healthy way to lose weight but it is important to do so healthily. Something which most people will encounter following this diet is an increase in the frequency of using the bathroom. Your kidneys will also pass through much-needed electrolytes which are essential for health. So to prevent this it is important to considerably uptake your salt consumption, eat plenty of those leafy greens and consider drinking salted broths (check for carbs). 
You’ll know if this is becoming a problem by experiencing quite nasty side effects such as nausea/vomiting, headaches, lethargy, irregular/fast heartbeat and so on. Some people find that supplements help with this but either way be sure to get that salt in you!
3) Use Online Recipes & Resources
It can come as quite a shock after the first few days how difficult it can be to eat properly with next to no carbohydrates on the menu. Fortunately and thanks to the growing popularity of keto (because done properly it really does work) there are huge amounts of resources available. Keto recipes can be easily found online and it may be helpful to look at keto forums on the likes of Reddit for support and advice. 
It is evident that there are great tips out there you can use to remain on your keto diet. But you are not limited to researching every little bit of information separately about this topic, which can be quite time-consuming.
One shortcut that I’m always recommending is to check out some programs to determine which one will fit you best and begin on this life-changing mission. You’ll have all the vital information packed in one place. In no time at all, you will notice outcomes that other diets didn’t give you and you’re going to feel and look incredible!
One well-written and comprehensive program I always recommend is The Costum Keto Diet Program
A highly popular program that provides you with many different easy daily recipes as well as uncomplicatedly written information about the keto diet.
4) The Dreaded ‘Carb Flu’
Almost everyone is going to experience carb flu and it is perhaps the most common reason why people give up keto early. The good news is that it will pass in no more than a fortnight and the symptoms are very similar to those experienced by low electrolytes. It is a prime reason why it is suggested that people looking to enter keto do so when they can take things easier or even a week or so off work.
Carb flu occurs because your body is essentially transitioning from using carbohydrates as the main source of energy through to ketones instead. It is a little unpleasant but by drinking plenty of water, taking some MCT oil, adding more fat to your diet and perhaps just a little more fruit it can be much easier to ride through. 
You’ll feel much better once you are in ketosis and you can purchase meters to help you monitor your levels (great morale boost!). 
5) Be Ready To Eat Fats
Something which people often underestimate about keto is the quantity of fats involved in the diet. It really is a lot, and it is always a good idea to research some keto-friendly recipes before starting out. Meat and green leafy vegetables will otherwise become very boring after a couple of days! For this reason, it is important to make use of those fatty oils listed above. Drizzled over a varied meal plan adds a high-quality amount of fat which you will hardly notice you are even actually eating.
For example, if you are used to enjoying grilled skinless chicken then you are going to need to adapt that recipe. Leave the skin on, drizzle it with a keto-friendly oil of your choice, and top with some avocado. All of a sudden a simple source of protein alone becomes protein and lots of ketoses stimulating fats.
6) Get Your Veggies & Fruits Right
Compared to the likes of potatoes and pasta veggies, generally speaking, contain far fewer carbs across the board. You need to keep eating vegetables to maintain a healthy body, and keto does make provision for a very low number of grams/day of carbs. Use these on veggies other than those leafy greens that you’ll be eating plenty of any way to add not just a little variety to your menu but also an additional boost in other minerals and nutrients.
But be careful. Some are far worse than others so stick to small quantities of pumpkin, bell peppers, asparagus, zucchini, kale, and onions. Measure out your portions and keep to under 20g per day to keep healthy.
The same applies to fruits but be aware that these generally do pack a little more carbs than keto-approved vegetables so portion sizes must be kept lower. Most people opt for berries as these pack the most vitamins per punch, but cherries, watermelon, and cantaloupes are also popular alternatives. Just be sure to keep a close eye on intake and be prepared for a very small portion!
7) Exercise Helps
A good proportion of keto experts swear that upping their exercise regularity and intensity helps speed up the transition into ketosis. If you can pump up the energy to do so while enduring carb flu it is a really good idea as not only does it burn fat but it also forces the body to expend additional energy. Even if it is something as simple as a fast walk around the block, try and do this – it will help you feel better sooner!
Final Thoughts
Hopefully, this guide will be useful to anyone setting out on keto and doesn’t know quite what to expect. The golden rule is to force yourself through the first couple of weeks and into ketosis. Some people struggle more than others, but everyone should have a variety meal plan in mind and understand the quantities of carbs that can be included on their dinner plate. Once you are past that first stage you will feel really good. You will have more energy throughout the day, think better and actually, need to eat less than before – all of which is good for health and of course losing weight too. 
Best of luck!

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Unlock Your Glutes puts your booty to the test with weekly training regimes that target the largest muscles in your body to burn more fat and to sculpt your body quicker and more efficiently. 

Unlike other regimes, you don’t have to dedicate hours upon hours to the gym, nor do you have to buy expensive workout equipment for your home. 

You don’t even have to do hundreds of squats and lunges just to get the booty you want and the body you’ve been after for so long. 

You just have to focus on key movements that target the right muscles in your body (ahem, your glutes) and that’s precisely what Unlock Your Glutes teaches you. 

Read More Here...


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One of the less discussed aspects of taking up the keto diet is how difficult the first three weeks can be. Everyone setting out on their keto journey has to endure the transition from a ‘standard’ carbohydrate heavy eating regimen to one based on fats and leafy greens. Gaining a state of ketosis can be tough for some people (and a breeze for others!) and there’s simply no way of dodging the discomfort should you be one of the unlucky ones. However, there are numerous tips that can help to make the passage considerably smoother. Over this article, we’ll discuss how to survive those essential and unavoidable first three weeks.
Research & Plan Ahead
Most people who fall by the wayside during the early days are those who just dive into their keto diet head first. For ketosis to work, you need to understand not just the physiological changes that your body will experience but also – crucially – what foods must be drastically reduced. Fortunately, there are vast amounts of resources which can guide you on this. Starchy carbohydrates are obvious (rice, potato, pasta, quinoa, etc) but others such as beans, legumes, and all sugar based products (including alcohol) less so for those new to keto.
People who succeed with this diet will not just understand what they need to do in order to succeed but will also time it appropriately. Most people will feel ‘Keto Flu’ two or three days in which will cause either mild or pretty severe side effects depending on your body chemistry and luck. Usually it only lasts a couple of days but of course, it is a bad idea for this to coincide with urgent deadlines or significant dates. A lazy weekend is the best possible combination, which is why many people choose to start their keto midweek.
Use Online Recipes & Resources
It can come as quite a shock after the first few days how difficult it can be to eat properly with next to no carbohydrates on the menu. Fortunately and thanks to the growing popularity of keto (because done properly it really does work) there are huge amounts of resources available. Keto recipes can be easily found online and it may be helpful to look at keto forums on the likes of Reddit for support and advice.
It is evident that there are great tips out there you can use to remain on your keto diet. But you are not limited to researching every little bit of information separately about this topic, which can be quite time-consuming.
One shortcut that I’m always recommending is to check out some programs to determine which one will fit you best and begin on this life-changing mission. You’ll have all the vital information packed in one place. In no time at all, you will notice outcomes that other diets didn’t give you and you’re going to feel and look incredible!
One well-written and comprehensive program I always recommend is The 28-Day Keto Challenge
A highly popular program that provides you with many different easy daily recipes as well as uncomplicatedly written information about the keto diet.
Stock Up On Keto Friendly Foods
Cravings for carbs and sugar are near inevitable during the first three weeks. While it may be impractical to remove all such products from your pantry – after all not many people stay on keto long term anyway – simply boxing them up and placing in a loft, garage or so forth helps keep them out of arms reach.
Stocking up on keto approved foods ought to be the next step. The diet depends on replacing a high carbohydrate intake with a high – and unlimited – fat intake. Many people mix up keto with the protein-based Atkins diet. While most people will eat plenty of meat with keto, the objective is to do so with fattier cuts instead of an endless procession of grilled chicken breasts. Oils are also an important addition to the shopping list with coconut highly recommended unless you suffer from a pre-existing cardiovascular complaint.
Understanding The Figures
One of the great aspects of keto is that unlike many diets there are pretty reliable guidelines that if followed carefully will almost certainly result in fat burning ketosis. As mentioned above, fat is king and at least 70% of your daily calorific intake needs to come from these sources. While it may sound a lot after the first three weeks this can be lowered a little, but it essential to follow at the beginning.
Oils, plenty of cheese, butter, fatty meats/fish, and plenty of eggs (fried) are all recommended to achieve this. One good tip is natural peanut butter with no added sugar as it contains not just masses of fat and calories but also lots of fiber. Why is fiber important? Simply because in the case of peanut butter the fiber can reduce the impact of the carbohydrates from the peanuts.
During the first three weeks of keto, carbohydrates must be kept to no more than 25 net grams. In order to follow this get used to precisely weighing food and calculating from the nutritional information on packaging. All you need to do is subtract the fiber content from the carbohydrate total. This provides the net carb total – and while it may not be anywhere close to what you normally eat, it does allow for a very slight increase on the otherwise minuscule allowance.
As for protein, try to keep it no more than 25% although most people tend to inevitably eat more than this to begin with due to the diet being so restrictive. The reason why eating too much protein is discouraged is that fat is a much richer energy source and too much protein can make you feel slow and lacking energy. When the body feels this way, the biological impulse is of course to crave carbs – and nobody wants that!
Keep Your Electrolytes Up
One of the more problematic aspects of ketosis is that the kidneys will naturally excrete considerably more water than usual. Needing to visit the bathroom more frequently is a minor inconvenience, but the issue is that the more water you pass the lower your electrolyte levels will become. Salt and potassium deficiencies can lead to serious problems if left unaddressed so be sure to drink lots of water, season food heavily and eat plenty of potassium-rich green vegetables (avocados are also good) that retain water. This solution is the most simple and natural, but you may also wish to use sugar-free sports drinks reinforced with additional electrolytes.
Cheating Is Disastrous
Three weeks may not sound like a long time but when entering ketosis there are going to be times when you will crave sugar and carbohydrates. All it takes is one can of soda to entirely withdraw your body from ketosis. The problem, unfortunately, is that you cannot buy willpower in tins, so if this is likely going to be an issue it may be advisable to try different routes of support. Quite a good number of people who have failed this way find eventual success by adopting mindfulness techniques. Others tend to find it easier to attempt ketosis alongside other people to share mutual support and encouragement. It really depends on what is going to work for you.
Final Thoughts
Starting out on keto can be daunting at first but be assured that it does get easier after the first three weeks. Once past that milestone, many people look to adapt their eating to be a little more permissive and few people choose to stay on it for long periods of time. In fact, the more you practice going in ketosis the easier it will become to do so successfully at appropriate times over the year. Whatever route you choose to take long term, following the above pointers will go a long way towards making keto work for you.

Good luck on your journey!

Continue reading

at

Unlock Your Glutes puts your booty to the test with weekly training regimes that target the largest muscles in your body to burn more fat and to sculpt your body quicker and more efficiently. 

Unlike other regimes, you don’t have to dedicate hours upon hours to the gym, nor do you have to buy expensive workout equipment for your home. 

You don’t even have to do hundreds of squats and lunges just to get the booty you want and the body you’ve been after for so long. 

You just have to focus on key movements that target the right muscles in your body (ahem, your glutes) and that’s precisely what Unlock Your Glutes teaches you. 



Continue reading

at

The 28-Day Keto Challenge is a well-crafted plan to get you through the first month.

You get a 28-day meal plan to guide you every step of the way. You’re never left to figure things out on your own. Nothing is left to chance.

Simply follow the plan and you WILL succeed.

And it’s more than a plan. It’s also a challenge. It’s designed to stretch you, to see what you’re really capable of.

(Not to worry… With the proper guidance, you can do more than you think!)

When you sign up for the 28-Day Keto Challenge, you’ll get a full 28-Day Meal Plan, which includes 7 guides to educate and encourage you on the way…

  • Keto Diet: The Basics
  • Eating on Keto
  • Ketosis: Tips for Staying in Ketosis
  • Macros: A Micro Look at Macronutrients
  • Keto Flu: Beating It in a Healthy Way
  • Intermittent Fasting: Tips for Success
  • Keto and Friends: Dealing with Social Pressures

This Ketogenic 28-day meal plan includes keto diet recipes for breakfast, lunch, and dinner.

Just imagine… 28 days from now, you will have successfully completed the Keto Challenge, not only will you feel a huge sense of accomplishment, you’ll be lighter and thinner, have more energy than you’ve felt in years, be sleeping better and feeling more rested when you wake up, and notice improvements in your skin and hair… Read more…



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The keto diet is growing quite fast when it comes to popularity mainly because it works. However, just like any other diet, most people, especially those new to the ketosis weight loss world, might end up wondering what this diet contains. But, for us to answer this question, you must learn what keto diet is and why it is effective. 
What is a keto diet?
A keto/ketogenic diet is a dietary plan that consists of high-fat with little to no carbohydrates and a certain amount of proteins. The fat you use for the keto diet comes from natural sources like olive oil, butter, coconut oil, animal fat, and lard. Vegetables with almost no starch in them also part of the diet. Such vegetables include asparagus, cucumbers, broccoli, and zucchini, among others.
The reason for an increased amount of fat and a reduced carbohydrate intake is that it helps put your body in a state known as ketosis. When this takes place, your body becomes efficient in burning fat and using it for energy. Your liver is then able to turn fat into ketones, which then ends up supplying energy to your brain. 
Unlike common notions, the ketogenic diet has several versions, and they include:
Cyclical ketogenic diet: This version of the keto diet requires you to alternate between a keto diet and a high-carb diet.

Standard ketogenic diet: This is a high-fat, low-carb, and moderate protein diet. It usually consists of 5% carbs, 20% protein, and 75% fat.
High-protein ketogenic diet: This type of keto diet is similar to a standard keto diet. However, the only difference lies in its protein content. The ratio is 5% carbs, 35% protein, and 60% fat.
Targeted ketogenic diet: This keto diet allows you to include carbs during your workouts.
Why is the keto diet so effective?
The efficiency of the ketogenic diet lies in how it works. By understanding how the diet works, it becomes so easy to know why the diet is so effective. So, here is a breakdown of how the keto diet works.
How does the keto diet work?
The principal objective of the keto diet is to help your body attain a metabolic state refereed to as ketosis—the process that enables your liver to break down fat into an energy source known as ketones. This is a naturally occurring process especially when a person is starving. However, the keto diet is able to cut out starvation, as your body is still able to receive sufficient calories to function.
The calories are in the form of fats and not carbs. Once your body stops receiving carbohydrates, it starts to look for another source of energy. This causes it to start breaking down fat. The high-fat diet offers your body, abundant sources of energy it can utilize. The complete shift in energy source helps your body also breakdown stored fat, and this makes it quite easy to lose weight.
As long as you continue with low carb intake, losing weight becomes a possibility. Apart from weight loss, the keto diet does come with other benefits. Some of these benefits include:
Blood glucose control: The keto diet is an excellent dietary plan for individuals with diabetes because of its ability to help stabilize and lower blood glucose levels. Carbohydrates is one of the reasons why blood sugar rises. And since this diet requires a low-carb consumtion; this helps in eliminating the risk of blood sugar rising. Thus, making it an excellent diet option for people looking to reduce their blood sugar levels and control their carb intake.
Reduces reliance on medication: Because the keto diet can effectively reduce blood sugar levels, this can ultimately that type 2 diabetes patients do not have to rely on medication all the time. You can get reduced doses of insulin. However, before you make a decision; it is essential to first talk to your doctor.
In truth, a keto diet might seem quite hard to follow during initial stages. But with time and patience, it gets easier and you get healthier. Your body begins to adapt to the dietary changes and stops depending on carbs for energy. Therefore, make sure that the keto diet becomes part of your lifestyle and not just another weight loss routine. 

One shortcut that I’m always recommending is to check out some programs to determine which one will fit you best and begin on this life-changing mission. You’ll have all the vital information packed in one place. In no time at all, you will notice outcomes that other diets didn’t give you and you’re going to feel and look incredible!
One well-written and comprehensive program I always recommend is The Custom Keto Diet
A highly popular program that provides you with many different easy daily recipes as well as uncomplicatedly written information about the keto diet.

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