Archive for the tag: beginners

Keto for Beginners – 3 Ingredient Keto Meal Plan | How to start Keto | Free Keto Meal Plan

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Welcome to my brand new series called ‘Keto For Beginners’ where I tell you how to start the Keto diet and give you a meal plan to get you started. So use this FREE Keto meal plan and start your journey today! This is a special 3 INGREDIENT KETO MEAL PLAN episode given the current situation in the world. Hopefully make Keto meals with just 3 ingredients that are not just tasty and delicious but also practical. Enjoy!

Episode 1: https://youtu.be/7bsyIRSRzSs
Episode 2: https://youtu.be/DfrVyxivs6s
Episode 3: https://youtu.be/qgr79HZqSgQ
Episode 4: https://youtu.be/HYH0xrmGZZs
Episode 5: https://youtu.be/rtjjnHe5YZ0

It’s important to remember that I’m NOT a doctor, nutritionist or dietitian. I’m just a musician/Youtuber who has done Keto so please do not take any of this as medical advise. If you have pre-existing conditions please consult your doctor or a qualified professional before doing anything. This is simply a resource for people who need it. So please treat this as a disclaimer before proceeding.

Read my full blog post at https://headbangerskitchen.com/recipe/keto-for-beginners-3-ingredient-keto-meal-plan/

My music (for those interested)
I play in a band called Demonic Resurrection. We’ve been around for 20 years and all our music is available for streaming on https://demonicresurrection.bandcamp.com/ as well as all digital music platforms.
My stage name is Demonstealer (don’t ask, I was 16) and I have 3 solo albums out which can be listened to at https://demonstealer.bandcamp.com/ as well as on all digital platforms.
My comedy rock band is called Workshop and is now defunct but you can listen to all the music on https://workshopindia.bandcamp.com/

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

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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:

πŸ”₯FREE 6 Week Body Transformation Challenge: http://bit.ly/lose-fat157

πŸ“² Fat Loss Calculator: http://bit.ly/2CN1FFE

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.

πŸ”₯FREE 6 Week Body Transformation Challenge: http://bit.ly/lose-fat157

The Ketogenic Diet Plan for Beginners

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Join my FREE 30-Day Low-Carb, No-Cheat Challenge Here! http://bit.ly/30-DayKetoChallenge

Regarding the Ketogenic diet, I will cover the most important things for beginners.Β 

For more info about the healthy ketogenic diet plan, go here: http://bit.ly/2Q7A4Ug

Overview of Healthy Ketogenic Diet and Intermittent Fasting:

TimestampsΒ 
0:12 What is a ketone?Β 
0:50 Benefits of ketonesΒ 
1:24 GluconeogenesisΒ 
1:56 Keto-adaptationΒ 
2:23 How to get into ketosis
2:29 Why to do ketosisΒ 
3:30 More benefits of keto and intermittent fastingΒ 
4:29 The combination of keto and intermittent fasting
5:03 Healthy keto vs. dirty ketoΒ 
5:55 Your plate on keto
7:22 How to do keto and intermittent fastingΒ 

In this video, we’re going to cover the keto diet plan for beginners.

What is a ketone?Β 
A ketone is not a fat, carbohydrate, or protein. It has characteristics of both a fat and a carbohydrate, but it’s not either. Ketones come from fat, and they are an alternative fuel source. You get ketones by lowering the carbohydrates in your diet, or by reducing your frequency of eating.Β 

That’s why I recommend a low carb diet (ketogenic diet) with intermittent fasting. That way, you can maximize your ability to make ketones.Β 

Benefits of ketones:

β€’ Increases oxygen in the body
β€’ Increases energy
β€’ Supports the brainΒ 
β€’ Supports the heartΒ 

Most of the body tissues can run on ketones, but some parts need glucose. However, you still don’t need to consume glucose. Your body can make glucose when it needs to through something called gluconeogenesis.Β 

It takes time to start turning fat into ketones. The time it takes depends on how damaged your pancreas is.Β 

How to get into ketosis:Β 

β€’ Lower your carbs
β€’ Lower your frequency of eating

Why should you do ketosis?

β€’ To lower insulin

High insulin levels cause insulin resistance.Β 

Insulin resistance in behind:

β€’ Pre-diabetes
β€’ Diabetes
β€’ Metabolic syndrome
β€’ High blood pressure
β€’ Fat in the gut area

More benefits of keto and intermittent fasting:

β€’ Reduce fat in the liver
β€’ Improve cognitive performanceΒ 
β€’ Improve mood
β€’ Decrease blood pressure
β€’ Decrease inflammationΒ 
β€’ Improve energy
β€’ Decrease belly fatΒ 
β€’ AutophagyΒ 

* Your hunger goes away with the keto diet and intermittent fasting.Β 

* Keto and intermittent fasting work best when combined.Β 

* I recommend healthy keto over dirty keto.Β 

* Don’t eat unless you’re hungry. With healthy keto, you will be full and satisfied.Β 

* Autophagy starts after about 18 hours of fasting.

* When fasting drink fluids, take electrolytes and B vitamins, and take sea salt.Β 

Common foods to focus on while on the ketogenic diet plan:Β 

β€’ Pasture-raised eggs
β€’ ShellfishΒ 
β€’ FishΒ 
β€’ Sardines
β€’ Organic meatsΒ 
β€’ CheeseΒ 
β€’ OlivesΒ 
β€’ AvocadosΒ 
β€’ VeggiesΒ 
β€’ NutsΒ 
β€’ SeedsΒ 

Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. 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 β€œdoctor” or β€œDr.” 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 so he can focus on educating people as a full time activity, yet he maintains an active license. 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.
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KETOGENIC DIET Meal Plan – 7 DAY FULL MEAL PLAN for Beginners

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Purchase the Easy Meal Prep Cookbook HERE: https://amzn.to/2PnTR1W
Meal Plan Download – https://www.fatforweightloss.com.au/beginners-meal-plan/

In this video, I show you how to prepare a ketogenic diet meal plan for 7 days. This is a beginners meal plan, so everything is easy enough to cook using a few simple household utensils, and plenty of greens to help you transition into ketosis more effectively.

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Watch the end of the video for the link to download the full ketogenic meal plan so you can follow along throughout the week.

Good luck!

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A keto diet for beginners

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How do you eat a keto diet? How do you maximize weight loss, increased energy, appetite control, and other potential health benefits? Check out our full new keto video course, we hope you’ll like it a lot: https://www.dietdoctor.com/keto-course

Sign up for our free 2-week keto challenge here:
https://www.dietdoctor.com/low-carb/get-started

Watch part 2:
https://www.dietdoctor.com/keto-course

250+ keto recipes:
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Keto guide:
https://www.dietdoctor.com/low-carb/keto

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About us:
DietDoctor.com is the world’s number one low-carb site. Follow us for delicious recipes, meal plans and tools to make your low-carb and keto lifestyle simple. But this YouTube channel does not contain all our videos!

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Is keto just another dieting fad?

Read about the science behind ketogenic diets on vox.com: http://bit.ly/2FKztUu

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New year, new dieting craze. The ketogenic diet is the latest in popular diets in the US. It shares many similarities with the Atkins diet; it’s low-to-no carbs, some protein, and a lot of delicious fat.

The keto diet isn’t exactly new. It’s been used to treat epilepsy since the 1920s, and it’s had promising outcomes from treating Type 2 Diabetes. However, epilepsy and diabetes aren’t the only reason people give the ketogenic diet a try. It’s also used as a diet for weight loss. The diet banishes most carbs, including fruit, and opts-in for fatty foods like avocados, salmon, eggs, cheese, butter, oil, and the holy grail of fatty meats β€” bacon.

Unfortunately, science has not yet proven the keto diet to be the miraculous cure to losing weight, that some kept devotees claim it to be. The more extreme a diet, the harder it is to adhere to, and though the diet may be beneficial to some, that does not mean it will work for all who give it a try.

Vox.com is a news website that helps you cut through the noise and understand what’s really driving the events in the headlines. Check out http://www.vox.com.

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