Learn everything you need to know about the low carb way of eating. My guides offer you the information you need to kick-start a low carb ketogenic diet and stick to it.
Get the results you want by switching from using glucose to burning fat for fuel. Feel energized all day long.
This complete Keto Dictionary is perfect if you are a member of specific Facebook Groups or recently embarked on the keto diet journey. You’ve probably seen a few abbreviations and have no clue what it means. This new vocabulary seems
Do you know what WOE means? What does BPC stand for? Let’s have a look at the next example and find out what all these keto words mean!
I love to put HWC and MCT oil in my BPC each morning. This WOE is wonderful and I celebrate NSV often.
If there are any Ketogenic abbreviations or words we have missed, please let us know by commenting below, and we will add them to our list.
What can I eat on a ketogenic diet? If that’s one of the questions that crosses through your mind often, I’m here to help. I created this simple keto shopping list for beginners that will help you understand what to buy at the grocery store to reach your goals faster with a ketogenic diet.
Take this free keto diet printable shopping list with you at the grocery
Keto diet is essentially a whole foods lifestyle where we focus on getting our nutrients and energy from nutrient dense foods full of vitamins. We no longer try to stay away from fats because on the keto diet it’s the primary source of energy.
The whole point of eliminating carbs is to reach ketosis – a healthy metabolic state where your body uses fat as fuel.
When I first started the ketogenic diet, it was easier for me to understand what foods I should avoid. Once I learned what foods are too high in carbs and won’t help my body reach ketosis, it all became easier. Here are the foods you should never buy:
Always choose full-fat cheese and try to stay away from the low fat labeled products. Read labels because the carb count is different from brand to brand. In other words, eat foods that don’t come with an ingredients list.
Meats are usually 0 carbs, and it’s best always to choose the higher fat cuts. Processed meats like bacon, sausage or deli usually contain hidden sugars and more carbohydrates.
Vegetables should not be missing from your grocery list. Include many greens and vegetables in your keto meals as they are loaded with fiber, nutrients and will keep you in ketosis. Some vegetables have a higher carb content than others, therefore, you should stick to the keto approved
Fruits have a higher carb count. Make sure you eat them in moderation, as a treat or in keto desserts.
Fat is an essential part of the ketogenic diet, but not all fats are healthy. Avoid canola oil and margarine as they are high in polyunsaturated fats that can increase inflammation.
Here are some things that I love to have on hand while cooking to improve the taste of a recipe making the whole transition to keto a lot more pleasant.
I usually stock up on keto staples from Amazon because the products are cheaper and buying in bulk helps me save money.
I hope that this keto shopping list for beginners gives you the courage to begin and reach your goals. What is a staple keto product in your kitchen?
You decided to learn more about the keto diet and what happens to the body in the state of ketosis.
This type of diet is a low-carb high-fat way of eating that comes with many health benefits all backed by many scientific studies.
Eating a ketogenic diet may help you lose weight, improve general health and it’s shown to have a positive effect against diabetes, epilepsy and even cancer.
I created this short and comprehensive guide to help you understand the basics of the keto diet.
A ketogenic diet is also known as keto is a high-fat, low carb and moderate in protein diet. Eating more fat and small amounts of carbs help your body to enter ketosis.
Ketosis is a state where your body switches the primary fuel to ketones (instead of glucose). Your liver produces ketones, from fat that are used as fuel both when the food intake is low or when we eat fewer carbs. This new fuel is preferred even by the brain over, and it can run solely on fat.
Our bodies can adapt very well to different situations. You can also produce ketones when you are fasting (not eating), but I’m not sure if we can live without food forever.
Ketosis turns your body into a fat-burning machine with many health benefits including weight loss, better focus and
Many people start lowering carbs with the goal of weight loss and most of them encounter great success. Burning fat for fuel is excellent because you eat tasty foods you’re not hungry all the time. Studies show that low carb high-fat diets are better for fat loss than any other way of eating.
Studies show that eating foods high in fat and restricting carbs, while eating to satiety will help you feel less hungry over time. Ketosis prevents the hunger hormone (Gherlin) to rise. You’ll have no desire to eat, it also helps with stress eating and the hunger will disappear.
Many people notice an increase in energy levels. Ketosis is a more reliable energy source that keeps your body steadily fueled, and you avoid big blood sugar drops. Brain fog will be gone for good.
Studies also show that a keto diet improves memory and productivity (https://www.ncbi.nlm.nih.gov/pubmed/15123336)
One 2004 study shows the effect that keto has on obese individuals:
It’s an excellent method to reverse type 2 diabetes, to prevent it or to keep it under control.
There are several versions of the ketogenic diet, including:
To be successful, you should start by understanding the basics and what are the allowed foods.
Here’s a list of the most common foods you can create your meal plan around:
Keeping a low carbohydrate intake may seem hard if you don’t know what foods are high in carbs and should be avoided.
Here’s a list of foods that should be completely cut out on a ketogenic diet:
Here’s a sample keto meal plan that helped me get started in the first week:
Breakfast: Egg Omelette with bacon and cheese
Lunch: Tuna Salad
Dinner: Broccoli Cream Soup
Breakfast: Keto Chia Pudding
Lunch: Cheeseburger Stuffed Mushrooms
Dinner: Stuffed Avocado Boats
Breakfast: Keto Coffee
Lunch: Steak with veggies cooked in butter
Dinner: Stuffed Peppers
Breakfast: Eggs, Bacon, and vegetables
Lunch: Keto Fathead Pizza
Dinner: Chicken salad with olive oil and avocado
Breakfast: Low Carb Noatmeal
Lunch: Hasselback chicken with spinach and mozzarella
Dinner: Baked Salmon with Asparagus and Butter
Breakfast: Pancakes with low carb syrup
Lunch: Pork chops with roasted vegetables
Dinner: Guacamole served with celery sticks
Breakfast: Full-fat Greek yogurt with a handful of nuts
Lunch: Spicy Thai Shrimp Salad
Dinner: Chicken Lettuce Wrap Sandwich