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→After putting on 30 lbs as a first year teacher, I decided it was time to make a change! DM me on IG for my personal Keto Meal Plan! It’s completely free and can hopefully start you on your journey! 🙂


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KETOGENIC DIET Meal Plan 🥑 FULL DAY OF EATING for Beginners ➟ Keto Cutting & Shredding Recipes Prep

ketogenic plan 20 Comments »

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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📲 Fat Loss Calculator:

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:

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

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

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 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 see you guys soon.

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Ketogenic Diet Explained | Expert Panel | The Podcast | Ep 14 & 15

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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 spokesmodel
• Ketogenic diet adherent


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KETO Diet or KETOGENIC Diet | Benefits & Drawbacks by Guru Mann

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Sample KETO Nutrition PDF
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Keto Diet: What You Can & Can't Eat

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Keto Diet: What You Can & Can't Eat

Are you ready to give up most of your daily carbs? The keto diet is made up of high amounts of fat, a moderate amount of protein, and a very limited amount of carbs. Rather than planning your calories, keto tracks the macro-nutrients. We talked with our staff nutritionist, Kelly Kennedy, RD, to learn what you can and can’t eat while on the keto diet.

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Keto Diet: Benefits & Side effects of Ketogenic Diet.

ketogenic diet 38 Comments »

Ketogenic diet (Keto Diet) is one the most debated health topics at the time. I’m going to explore the benefits, mechanism, and the side effects of keto diet!

First, I want you to know what a ketogenic diet is.
• A ketogenic diet is high in fat, moderate in proteins and low in carbohydrates.
• Most Ketogenic diet plans recommend having 70% of your calories as fat, 25% from protein and only 5% from carbs.
o Yes you heard it right! Only 5% of carbs!
• Carbohydrates are important because after they are absorbed as glucose after the digestion.
• Glucose is utilized in the mitochondria of cells to produce energy in the form of ATP.
Ketogenic diet restricts carbohydrates! Then how can we generate ATP?
o Good question! When there’s lack of glucose, the body breaks down the stored fat and produce another type of molecule called ketone bodies. These ketone bodies can be utilized to generate energy in the form of ATP.
o When the ketone bodies accumulate in the body, it is called ketosis. Too much of ketone bodies can be very fatal. So you’ll have to be very careful to maintain the ketone bodies at a non-toxic level. We’ll get to it later!
Right! So what can you eat on a keto diet!
o You can eat a larger amount of high-fat foods, such as avocado, cheese, butter, egg yolk & bacon
o And moderate amounts of protein, such as fish, meat, egg-white & poultry.
o You are not advised to eat carb-rich foods, such as bread, cereals, rice, potatoes, and other starchy vegetables, and fruit juices.
o Instead you can eat tiny amounts of low carb vegetables, such as leafy greens, tomatoes and mushrooms.
All right! Are you ready talk about the long list of benefits of keto diet?
• In the 19th century, long before Insulin was discovered, there was a need for a low-carb diet for diabetic patients. And of course, keto diet did just that!
• And in 1920, keto diet was introduced to epileptic patients in whom anti-epileptic medications were not effective.
• The ketogenic diet is also being used, in closely monitored settings for cancer, polycystic ovary syndrome and acne. Doctors and scientists are still conducting researches to find the exact mechanism for these beneficial effects. One hypothesis is that low-carb ketogenic meals lower the insulin levels in the body. Since Insulin is a growth stimulating hormone, its absence can slow down cancer, polycystic ovarian syndrome and acne breakouts.
• What do you think happen to the blood cholesterol levels, if you switched to a fat-rich ketogenic diet?
o Strangely, it was found that LDL, or the bad cholesterol levels were lowered and HDL or the good cholesterol levels were increased.
o Scientists believe this strange phenomenon is due to the low levels of insulin in the blood.
o These observations hint that ketogenic diet could be protective against ischemic heart diseases and strokes.
• Since the 1970’s the ketogenic diet is gaining considerable popularity, due to its weight loss potential. The exact mechanism of weight loss is still not confirmed.
o One theory suggests that it takes more calories to convert fat into ATP that what it takes to convert glucose into ATP.
o Another theory points out that high amounts of fat and proteins in the diet satisfy your appetite faster.
Well, Then what do people fear about ketogenic diet?
o The most dreaded complication is the keto-acidosis. Too high levels of ketone bodies, especially in people with type 1 diabetes, can cause this potentially fatal condition. Therefore, it is always advised to consult your physician before you start a ketogenic diet
o A high-fat diet may be challenging to maintain. You might develop symptoms of carbohydrate restriction like hunger, fatigue, irritability. Constipation, headache and brain fog.
o As long term side effects, you could increase the risk of developing Osteoporosis and Renal stones.
Such an exhausting topic. I’m sure you would appreciate to learn the bottom line of this!
– Available research on Ketogenic diet is still limited.
– Early evidence may suggest that ketogenic diet is beneficial in short term weight loss.
– But the side effects and the difficulty of compliance question the use of ketogenic diet as a long term weight loss plan.
– While most dieticians still recommend a balanced diet based on the plate model, one may try ketogenic diet when other methods fail.
– But it is advised to follow a ketogenic meal under medical supervision with close monitoring of blood ketone bodies.
– Once you achieve the target weight loss, then you can seek the help of a dietician to get back to a balanced diet again.
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A collection of the top clips from 11 years of The Dr. Oz Show

What You Should Eat on the Ketogenic Diet – Best of Oz Collection

Fitness trainer Drew Manning reveals how a ketogenic lifestyle helped him lose weight within half a year, Then, he explains much fat, protein, and carbohydrates are needed to stay in ketosis, a state where the body burns fat for fuel.

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Easy Lemon Chicken & Keto Greens | BeerBiceps Ketogenic Diet Recipes

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Follow my journey :

The Ketogenic diet :

Lemon Chicken Breast :-
1) (140g) Chicken breast
2)Zest from half a lime (Nimbu)
3)Juice from half a lime
4)1 clove garlic
7)Thyme (Optional)
8)1 Tbsp Ghee

KETO Friendly greens :
1)1 cup cabbage
2)1 cup spinach
3)1 Tbsp Extra Virgin Olive Oil
4)1 clove garlic
5)1 Tbsp Thyme

Latest in the BeerBiceps keto recipes playlist, is this delicious and super simple KETO FRIENDLY lemon chicken recipe. Also made a bunch of keto approved greens to go with it.

Since this is a recipe meant for the ketogenic diet, I can actually afford the generous amount of fat i’ve used here. but feel free to just grill the chicken on a non-stick or an oven WITHOUT any oil if you wanna save up on calories. This European Chicken Recipe is a great healthy chicken variant for someone whose main goal is weight loss.
The keto diet is the best fat loss diet in the world. And this lemon pan chicken recipe is suited best for anyone on the diet. Enjoy guys! Quick & Easy chicken recipes have never been more delicious.


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