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The Johnson Center for Child Health & Development
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Customize your Own Ketogenic Diet Meal Plan. Setup your own KETO SHREDDING DIET to stay in ketosis and cut fat fast. Full day of eating with great step by step recipes for beginners explained:
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What is the ketogenic diet? Today I’m going to give you a complete meal by meal guide for burning fat on the ketogenic diet including exactly what to eat and how much of it to eat for your particular body…Don’t worry you’re not going to have to eat 6 small meals a day, only breakfast lunch and dinner because i’m sure you’re busy. Ill show you step by step what to eat for you to be able to start shedding pounds of fat today with no additional information necessary. So…lets get in the kitchen, and see the ingredients and calories below
My diet was based on me weighing about 210lbs. Which gave me 2,230 calories to work with. For a Keto cutting diet this comes out to 173G of fat 139G of protein and 28G of carbs.
===Calculate your individual macros at: https://gravitytransformation.com/macro-calculator/
Breakfast:
4 Whole Eggs – 16g of fat | 24g of protein
1 Large Avocado – 21g of fat | 3g of protein | 12g of carbs
4 Slices of Bacon – 13g of fat | 12g of protein
1 First of Spinach
**Total Macros for Breakfast: 50g of Fat | 39g of Protein | 12g of Carbs
Lunch:
6oz of Ground Beef 80/20 – 34g of fat | 30g of protein
2 Slices of Cheddar Cheese – 18g of fat | 14g of protein
1 Tbsp Olive Oil – 14g of fat
3 Tbsp Parmesan Cheese – 4g of fat | 6g of protein
1 Slice of Tomato and Red Onion
1 Fist of Asparagus
2 Portabella Mushroom Caps
**Total Macros for Lunch: 66g of Fat | 48g of Protein
Dinner:
6 Chicken Wings – 36g of fat | 48g of protein
1/2 Head of Cauliflower – 1g of fat | 5g of protein | 15g of carbs
1.5 Tbsp of Grassfed Butter – 18g of fat
**Total Macros for Dinner: 55g of Fat | 53g of Protein | 15g of Carbs
If you follow the same steps I did you’ll be able to make your own Keto diet plan from scratch. If you enjoyed this video and you feel like it helped you out please hit that Thumbs Up Button And subscribe to this channel it helps motivate me to make videos like this and that ultimately helps more people. Also if you want a done for you diet plan in which you don’t have to track calories head on over to our website gravitytransformation.com and try the fat loss kickstarter. we’ll give you a meal plan that’s customized based on your weight and your goals and this format has been the same structure used on my clients in my two gyms here in New Jersey and they’re losing 20lbs or 5% body fat in just 6 weeks. If you want to check that out again visit gravitytransformation.com. see you guys soon.
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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.
. . For more info on health-related topics, go here: https://bit.ly/2QPakw9
See Recipe Here: http://bit.ly/2DYNNqK
Take Dr. Berg’s Free Keto Mini-Course: http://pxlme.me/-i717vtY or go here: https://www.drberg.com/how-to-do-ketosis
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Ingredients:
2 cups almond flour
4 large eggs
1/4 cup butter
1/2 tbsp. baking powder
1/2 tsp. salt
1/2 cup sour cream
10-12 Drops Stevia
Instruction:
1. Add almond flour, eggs and butter
2. Mix well
3. Add baking powder and salt
4. Add sour cream and stevia drops
5. Mix
6. Bake for 35 Minutes at 350 Degrees
Dr. Eric Berg DC Bio:
Dr. Berg, age 55, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
#keto #ketodiet #weightloss #ketosis
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Here’s my Keto meal plan explained for you to easily understand. I’m basing this off my month 1 and month 2 weight loss results. I found it very important to stick to the plan and if that meant eating the same foods a lot so be it! It saves me time, money and makes it super easy for keto meal prep.
I reinvented the menu items of what I eat in a day so it seemed like it wasn’t the same foods over and over again. However, being in weight loss mode meant I needed to keep it simple and eat the same foods.
Swerve Sweetener https://amzn.to/2D5JJ7a
Monk Fruit https://amzn.to/2D5JJ7a
Liquid Stevia https://amzn.to/2D9aQOv
To view all the recipes for this video please visit www.ketorewind.com
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Steve Hertzler, PhD, and athlete Jason Wittrock sit down to answer your questions on ketogenic dieting.
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Not that long ago, saying the word “ketosis” in conversation was only going to get you puzzled stares, or at most, some confusion with ketoacidosis, a potentially fatal condition for certain diabetics. But keto’s days of obscurity are definitely numbered, as high-fat, extremely low-carb diets have become hot topic for discussion in both medical and athletic settings. EAS even has a ketogenic meal-replacement product available.
Still, there’s no escaping that the ketogenic approach goes against everything many of us were taught constitutes “healthy” nutrition. Forget “low fat”; now it’s making up 75 percent of your calories! Afraid of sodium? Sorry, extra amounts are pretty much required, especially during the first few weeks. Even among low-carb diets, the ketogenic dieting stands out for its demand of a switch of mindset from “avoid carbs” to simply “get enough fat,” says EAS Myoplex Athlete and ketogenic diet adherent Jason Wittrock.
If you’ve found yourself curious about the immense claims for health, performance, and mental clarity that the keto-crowd make, then this forum is for you. Set aside an hour, get out the pork rinds, and listen to two experts explain in the ins and outs of nutritional ketosis for athletes!
1:09 What Is The Ketogenic Diet?
2:20 How Does The Ketogenic Diet Work?
3:10 What Are Ketones, And Why Are They Important?
6:40 Who Uses The Ketogenic Diet Aside From Athletes?
9:40 Where Do I Start, And What Are The Most Common Beginner Errors?
14:20 Is Tracking Macros Necessary?
15:50 What Can I Expect For The First Few Days?
21:56 Is Testing Necessary, And How Should I Do It?
24:30 How Should I Alter My Training During Keto-Induction?
28:50 How Is It Different When You’re Finally Keto-Adapted?
32:20 Can I Add Muscle On The Ketogenic Diet?
36:00 How Does Keto Work With Everyday Life?
43:20 What’s The Right And Wrong Way To Cycle Ketogenic Dieting?
48:10 What Is The Future Of Ketogenic Research?
54:45 Correct It?
| Steve Hertzler, PhD, RD |
• Phd, Human Nutrition, University of Minnesota-Twin Cities
• Chief Science Officer, EAS Sports Nutrition
• Registered dietitian, author on multiple peer-reviewed research articles and book chapters
• Member of the EAS Academy Advisory Panel
• Former faculty member at The Ohio State University, Division of Medical Dietetics
| Jason Wittrock |
• Personal Trainer
• EAS Myoplex Athlete
• Team Bodybuilidng.com spokesmodel
• Ketogenic diet adherent
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DELICIOUS KETO ORANGE CHICKEN! EASY LOW CARB RECIPE, high in protein and fat, excellent for keto diet. Panda Express Style. https://www.youtube.com/watch?v=YDS-jmqbQbA&list=PLBUwXxvVw3mZc4AOD_vGZRxTXCTYCeFt0&index=4
Keto Orange Chicken
Servings: 2-3
Ingredients:
Chicken:
Butcherbox Chicken Thighs OR breast, Skinless and boneless, 1 lbs diced (https://bit.ly/36HwjxL)
2 eggs whisked
1/2 cup protein powder (I used this one: https://amzn.to/30TZYQM)
1/2 tsp salt
1/2 tsp pepper
¼ tsp ground ginger
Orange Chicken Sauce:
3/4 cup sweetener (I used this one: https://amzn.to/3gSvggA)
**PLEASE NOTE: If you are using monkfruit, erythritol, or confectioners, HALF the sweetener first, taste it and then adjust to your liking**
4 tbsp white vinegar
3 tbsp soy sauce
¼ – 1/2 tsp sesame oil (if you love sesame oil, use 1/2!)
¼ cup water
¼ tsp ground ginger
½ tsp garlic or 2 garlic cloves
½ tsp red pepper flakes
1 tsp orange zest
1/4 tsp xanthan gum (https://amzn.to/33Hbpgl)
For frying:
1/2 cup olive oil (we are shallow frying so we will NOT be using all of this)
Nutrition for Entire Recipe of Keto Low Carb Orange Chicken: Calories – 1,827, Fat – 148g, Protein – 111g, Total Carbs – 9g, Net Carbs – 9g
Get the best meats from ButcherBox: https://bit.ly/36HwjxL
**PLEASE NOTE: Nutrition includes entire 1/2 cup of olive oil (although we had a lot left over after frying. Please take that into consideration when tracking your macros)**
Check out more Keto Low Carb Asian Meals: https://www.youtube.com/playlist?list=PLBUwXxvVw3mZc4AOD_vGZRxTXCTYCeFt0
BEST KETO SHRIMP FRIED RICE I Super Fluffy I Easy and Simple Meal https://www.youtube.com/watch?v=–NAOwmuso4&list=PLBUwXxvVw3mZc4AOD_vGZRxTXCTYCeFt0&index=2&t=0s
BEST KETO HONEY WALNUT SHRIMP I Tastes Like the Restaurant I Easy & Simple Recipe https://www.youtube.com/watch?v=JGZ_vO9Na7Q&list=PLBUwXxvVw3mZc4AOD_vGZRxTXCTYCeFt0&index=2
KETO CASHEW CHICKEN I EASY & SIMPLE CHINESE TAKEOUT MEAL https://www.youtube.com/watch?v=3JdYj61jQKI&list=PLBUwXxvVw3mZc4AOD_vGZRxTXCTYCeFt0&index=3
FTC: Some of the links above are affiliate links, which means I may earn a small commission if anyone purchases through them. This helps support my channel so I can continue to create videos for you guys 💗
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Nutrition expert and celebrity dietician Rujuta Diwekar gives her opinion about ketogenic diet and other diet fads. She advises people to give extreme dieting a miss and adopt these simple regional and local food for healthy living.
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What are macros and why do they matter on a ketogenic diet? We’ll break everything down for you in this video!
Our guide to tracking carbs on keto:
https://www.ruled.me/carb-tracking-for-keto-diet/
For a deeper dive into macros check out our article:
https://www.ruled.me/macronutrients-and-ketogenic-diet/
Get your macros using our keto calculator:
https://www.ruled.me/keto-calculator
————————————————————————
See more keto recipes, knowledge and tips on the website to keep your weight loss going strong.
https://www.ruled.me/
Everything you need to know about the keto diet:
http://www.ruled.me/guide-keto-diet/
Getting started? Everything you need is here:
http://www.ruled.me/start-here/
We also make things easy with this 30 day diet plan:
http://www.ruled.me/30-day-ketogenic-diet-plan/
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🔥7 DAY KETO CHALLENGE➡http://bit.ly/7DAYKETO
In this video, I talk with my friend all about the keto diet, my personal insulin resistance symptoms and how I prevented diabetes with a ketogenic lifestyle. I was NEVER diagnosed with insulin resistance or pre-diabetes by my primary doctor. I found out myself and through holistic approaches. I have seen so much success with my changes and wanted to share in hopes that I can help someone recognize similarities and ask questions accordingly. YOU CAN REQUEST an INSULIN RESISTANCE test…I never knew that before I began this journey. ALWAYS speak and consult with your doctor but know what questions to ask! Sadly, I didn’t.
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Any and all products mentioned are not intended to diagnose, prevent, treat or cure any disease. Contact your medical provider before adding any new supplements to your daily regimen or health and nutrition program. Results and/or images represented on this channel are specific to me and may not be representative of your results based upon your diet, exercise, lifestyle or health factors. ALL products were purchased with my own money!
HEY FAM! Welcome to my channel! My name is Kim. I am a wife to an amazing man and a mama to two awesome boys. If you need motivation on the keto lifestyle, clutter-free living, cooking, grocery shopping, meal planning, meal prepping, saving and making money, you are in the right place. Did I mention, I love to make my self-care, family, budgeting, debt-free and intentional living a priority? On this channel, I share what has worked for us. I hope to inspire, encourage, and learn and make room for what matters most. Come a long and join me on this journey!
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Dr Paul Mason obtained his medical degree with honours from the University of Sydney, and also holds degrees in Physiotherapy and Occupational Health. He is a Specialist Sports Medicine and Exercise Physician.
Dr Mason developed an interest in low carbohydrate diets in 2011. Since then he has spent hundreds of hours reading and analysing the scientific literature.
For a number of years, Dr. Mason has been applying this knowledge in treating metabolic and arthritis patients who have achieved dramatic and sustained weight loss and reductions in joint pain.
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