Keto Diet Made Easy - A Beginner Friendly Guide about Keto Diet

14 DAY

MEAL PLAN TO G E T Y O U STARTED

Keto Diet M a d e

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BEGINNER

ABOUT EASY

KETO TO

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FRIENDLY DIET

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DELICOUS RECIPES · BR E A K F A ST · LUNCH · DINNER · OTHE R S

Table of Contents

INTRODUCTION:....................................................................................................................1 WHAT IS KETO DIET.............................................................................................................. 2 WHAT IS KETOSIS?................................................................................................................ 3 HOW CAN YOU ACHIEVE KETOSIS?.................................................................................... 3 THE BENEFITS OF KETO DIET...............................................................................................4 OTHER BENEFITS (AGAINST COMMON AILMENTS)..........................................................6 SIDE-EFFECTS OF KETO: KETO FLU AND HOW TO GET RID OF IT................................. 7 BEST FOODS FOR KETO DIET...............................................................................................9 PROTEIN SOURCES..........................................................................................................9 FATS AND OILS...............................................................................................................11 FRESH VEGETABLES.......................................................................................................12 DAIRY PRODUCTS..........................................................................................................13 FOODS TO AVOID.................................................................................................................16 TIPS TO GET YOU INTO KETOSIS FASTER.........................................................................17 COMMON KETO DIET MISTAKES YOU SHOULD AVOID..................................................18 14 DAY DONE-FOR-YOU MEAL PLAN TO GET YOU STARTED WITH KETO...................22 12 KETO DELICIOUS RECIPES.............................................................................................30 CONCLUSION........................................................................................................................42

Keto Diet Made Easy

Introduction Keto Diet Made Easy is a eBook designed to help you jump-start your keto diet so you can lose weight, become healthy and have high energy levels every day.

Inside, you’ll find information that you need to know before getting started the keto diet and how to guarantee it’s success.

As a bonus, I also provided you with a 14-day meal plan with full stepby-step recipes and additional Delicious Keto Recipes so you can enjoy to start you Keto Diet Journey.

Welcome to Keto Diet Made Easy. Enjoy Reading!

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What is Keto Diet?

Keto diet is a diet consist of high fat, moderate protein and small carbs consumption. This diet makes the body send the fats that we consume to the liver, which the latter transform it into energy to keep the body strong and active for a long time without feeling tired quickly.

The word ketogenic is derived from the word “ketosis” which means the state of the body when it doesn’t have enough glucose in it to turn it into energy, so it generates ketones that work as an amazing source of energy for both the body and the brain which makes it a great option for losing weight in a short term.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6Trusted Source).

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits If you are looking for a diet that will help you lose weight in a very short term, the ketogenic diet is the perfect diet for you because it not only helps you achieve great lean body; but also provides immense health benefits.

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What is Ketosis?

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

During this period your body enters a metabolic state in which it uses fat for fuel instead of carbs which in result of weight loss or burning of unwanted body fats.

How Can You Achieve Ketosis?

In order to reach ketosis, you must have a diet high in fat, low in protein and lowest in carbohydrates.

It will take about 3 to 4 days of consuming less than 50 grams of carbohydrates daily before ketosis is reached In addition to these 3 to 4 days, it can take the body and the body’s tissues to adapt to producing and utilizing ketones more efficiently a process known as keto-adaptation Keto-adaptation is the process your body goes through on the diet as it changes from using primarily glucose for energy to using primarily fat.

Keto adaptation can take several weeks, so the best of your benefits will come the longer you stick with keto diet

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The Benefits of Keto Diet Weight Loss Several studies have shown that people on a high fat, low carb diet burn fat at a faster rate than those with a high carb, low fat diet. This is primarily because lower insulin levels caused by the low carb diet (keto), help to remove excess water from the body. During ketosis, you experience reduced levels of hunger, which can be extremely beneficial in controlling caloric intake, promoting overall weight loss. It has been noted that low carb diets are also effective in reducing visceral fat, primarily stored in the abdominal cavity.

High Energy Levels During ketosis your body relies on fat stores instead of carbs for energy This form of energy is much more efficient than the ones produced by carbs. When your body requires more energy, it will not send signals to you, instead it will tap to your fat stores any time.

During this state, you can feel improvement in your energy levels and not becoming hungry or tired as day goes by...

Mental Performance The ketones produced from a low carb diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with diseases such as Alzheimer’s and Parkinson’s. The high-fat diet helps to support the balance of essential omega 3s and omega 6s which are vital for optimal brain function. Additionally, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain’s memory cells, thereby improving mental performance and clarity.

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The Benefits of Keto Diet Improved Blood Pressure High blood pressure significantly increases the risk of several diseases and is a leading cause of deaths worldwide. A low-carb diet has been proven to be more effective than a low-fat diet in reducing blood pressure. In fact, some claim that it is just as effective as taking pills.

This combined with the weight loss derived from a ketogenic diet, is sure to vastly improve cardiovascular health and function.

It has been proven by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain the discipline, the rewards are abundant. For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.

Reduced risk of Chronic Disease A ketogenic diet can boost the body’s defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, it can help to mitigate the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.

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The Benefits of Keto Diet Other Benefits of Keto Diet Studies have now shown that the diet can have benefits for a wide variety of different health conditions: Heart disease. The ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar Cancer. The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth.

Alzheimer’s disease. The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression Epilepsy. Research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children Parkinson’s disease. Although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease Polycystic ovary syndrome. The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.

Brain injuries. Some research suggests that the diet could improve outcomes of traumatic brain injuries

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Side-effects of Keto Side-effects of Keto: Keto Flu and How to Reduce or Get Rid of It The keto flu is a term used to describe flu-like symptoms associated with beginning the very low-carb ketogenic diet.

These symptoms, which can feel similar to the flu, are caused by the body adapting to a new diet consisting of very little carbohydrates.

Symptoms can range from mild to severe and vary from person to person. Some of these symptoms are: Nausea Vomiting Constipation Diarrhea Headache Irritability Weakness Muscle cramps Dizziness Poor concentration Stomach pain Muscle soreness Difficulty sleeping Sugar cravings These symptoms are commonly reported by those who have just begun the ketogenic diet and can be distressing.

Symptoms typically last about a week, though some people may experience them for a longer period of time.

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Side-effects of Keto Get Enough Sleep – Lack of sleep can impact keto flu symptoms negatively and make it worse. If you are having trouble staying asleep you can try some of these tips: 1. Reduce Caffeine Intake – If you are drinking to much, you might want to consider reducing it. Caffeine is known to let you stay awake. If you are consuming caffeine, do it in the morning, so it will not affect your sleep 2. Take a bath – Taking a bath before you sleep can help you be in a relaxed state and sleep better at night. Adding Epsom salt or lavender oil to your bath can also enhance the effects.

3. Cut out ambient light – shut out your cellphone or television to create a dark environment which can promote restful sleep 4. Get up early – Waking at the same every day and avoiding oversleeping may help normalize your sleep patterns and improve sleep quality over time

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Best Foods for Keto Diet Keto diet is not a highly-restrictive dieting lifestyle, it also offers you a variety of foods to choose from.

Protein Sources: Poultry: Free-range Cornish hen, quail, goose, pheasant, chicken, duck, and turkey.

Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, halibut, sole, sardines, salmon, halibut, snapper, and calamari. Always opt for wild caught fish to avoid toxins present in commercially reared fish.

Grass-fed Meat: These include beef, venison, goat, and lamb. Meat from wild animals is also acceptable; however, avoid sausages and meats that come with sugary sauces and those covered in breadcrumbs. Choose the chunks of meat with more fat since they contain less protein and more fat.

Pork: Boston butt, pork chops, ham pork, and loin. When choosing ham, be on the lookout for added sugar.

Bacon and Sausages: Preferably, you should buy these at specialty health food stores. If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.

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Best Foods for Keto Diet Canned Tuna and Salmon: Canned tuna and salmon are okay to consume while you are on the keto diet. However, avoid seafood rich in fillers, breaded seafood, and fried seafood.

Vegetable Protein Powders: Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable.

Whole Eggs: This includes chicken eggs, and quail eggs which you can prepare through any mean desired; fried, soft or hard boiled, deviled, scrambled, or omelet style.

Shellfish: Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.

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Best Foods for Keto Diet Fats and Oils Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy. These may include: ·Omega 3 fatty acids from fish such as tuna, shellfish, and salmon ·Fish supplements or krill ·Monounsaturated fats such as egg yolks, avocado, and butter ·Vegetable oils such as olive oil, coconut oil ·Non-hydrogenated beef tallow, ghee, and lard. ·Duck and chicken fat In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate. Many people seem to have zero or very low tolerance of vegetable oils and mayo. This may be a good thing because most of these oils are rich in omega 6 fatty acids - the kind that is bad for your body’s cholesterol levels.

In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about by polyunsaturated fats.

Nevertheless, work to balance both fats because you cannot survive on monounsaturated fats alone (You need a lot of fats and oils). Even then, avoid hydrogenated fats such as margarine to reduce the amount of trans-fats you eat.

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Best Foods for Keto Diet Fresh Vegetables For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins. Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs.

Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots). Vegetables that make it to the list are: Celery Collard Greens Onions (high in sugar; moderate intake) Alfalfa Sprouts Beet Greens Broccoli Spinach Dandelion Greens Bamboo Shoots Cabbage Brussels sprouts Garlic Mushrooms Shallots Kale Bok Choy Sauerkraut Chives Celery Root Swiss chard Cauliflower Snow Peas

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Best Foods for Keto Diet ·Bean Sprouts ·Olives ·Cucumbers ·Salad greens and lettuces: Romaine, Arugula, Fennel, Bok Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel, Radicchio, Chicory Water Chestnuts ·Turnips ·Scallions ·Dill Pickles ·Leeks ·Radishes ·Chard ·Asparagus Dairy Products ·Mascarpone cheese ·Unsweetened whole milk yogurt (limit intake of this type of yogurt because it is a little high in carbs) ·All soft and hard cheeses ·Cream cheese ·Full fat sour cream (do not forget to check for additives) ·Full fat cottage cheese ·Heavy whipping cream in any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.

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Best Foods for Keto Diet Beverages Bulletproof coffee Decaf Tea Flavored seltzer water Decaf coffee Water Herbal tea Lemon and lime juice (limit intake) Clear broth or bouillon Nuts and Seeds Nuts: almonds, macadamias, pecans, and walnuts are the nuts with the lowest level of carbs meaning you can consume them in small amounts. Other nuts such as chestnuts, pistachios, and cashews contain a higher amount of carbs; thus, you should carefully monitor their intake. Nuts are best soaked for some time before roasted.

Nut flours: these are necessary because while you are on this diet, it does not mean baking no longer fits into your life. Nut flours such as almond flour will suffice.

Sweeteners Some options include: Erythritol Splendor-liquid Inulin and Chicory root Lo Han Guo Liquid Stevia Xylitol Swerve

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Best Foods for Keto Diet Spices Here are spices allowed on the keto diet: Sea salt Peppermint Ginger Basil Chili pepper Cloves Thyme Cilantro or coriander seeds Rosemary Black pepper Cumin seeds Oregano Turmeric Cayenne pepper Cinnamon Mustard seeds Parsley Dill Sage

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Foods To Avoid ·Avoid all grains, whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies.

Avoid refined fats and oils like sunflower, canola, grape seed, corn oil, soybean, and Trans-fats such as margarine.

Avoid milk (only full-fat raw milk is acceptable).

For coffee, replace milk with reasonable amounts of cream.

Avoid tropical fruits such as bananas, pineapples, mango papaya, etc., and some high carb fruit.

Avoid fruit juice.

Avoid factory-farmed pork and fish.

Avoid all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc.

Avoid alcoholic sweet drinks such as beer, and sweet wine Avoid Soy products

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Tips to Get You into Ketosis Faster: It takes 3 to 4 days to get into ketosis. To get there, you must correctly adapt the keto diet. Below are tips that should help you do just that and get your body into ketosis faster: To get into ketosis faster, eat less than 50g of carbs a day.

Drink lots of water, for every 1lb of bodyweight, consume 0.75oz of water. A general rule of thumb is that if your urine is still yellow and hasn’t become pale yellow to clear, you could afford to drink more Purchase some Ketosis Products. Getting some validation that the diet is actually working will be a great motivation to keep you on a diet considering the intimidating nature of the first few days of the diet.

Do not panic. Be aware of the keto flu coming your way. The dizziness, the irritability, and fatigue you will be feeling on the first three days may have you experiencing mood swings; but don’t give in just yet. Reward yourself with bacon and delicious keto friendly foods as you crave for carbs and sugars. The craving will disappear as long as you’re full.

Consume more salt. This is really important. While on a keto diet, your body does not retain water as it normally would; hence, electrolytes like sodium quickly flush out of your body. Therefore, you need constant replenishing; otherwise, you will feel awful. As indicated earlier, opt for sea salt.

Never open the door to hunger. When you feel the tiniest bit of a hunger pang, immediately eat high-fat low-carb foods. The moment you get too hungry, it forms the temptation pathway.

Remember: go simple. Do not over plan things because when you do, you may end up making everything strict and less fun. The keto diet is fun; keep it so.

Remember: this is not a high protein diet. The keto diet is high fat, low carb, and moderate protein diet. Moderate is the key word here.

Embrace the fat. Eat fat to lose fat that is your new motto. Do not shy away from the fat because it is your ticket to a healthier you.

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Common Keto Diet Mistakes You Should Avoid Nobody is perfect, and no diet is perfect. As you adopt this diet for good health and weight loss, you are bound to make several mistakes; this is normal. The best way to avoid, or minimize the effects of mistakes is by learning and preparing for common mistakes. Below is a list of common keto diet mistakes dieters make: Eating Too Many Carbs There is no exact definition of what ‘low carb’ means. Some would say it is simply anything under 100 to 150 grams a day simply because they get amazing results with this range. However, this may be excessive if your aim is to have plenty of ketones in your bloodstream. Most keto dieters go for under 50-grams of carbs per day to get into optimal ketosis. Anything beyond that is termed as excessive.

Eating Too Much Protein Remember: the keto diet is all about protein moderation.

Impatience As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to ketosis. Understand that previously, your body’s main source of energy was carbs; now, it has to adapt to a new source of energy, fats. The body requires time to do this; therefore, be patient. Obsessing Over the Scale The number on your weigh scale should not determine your keto diet success. Let this be the least of your worries. Just live life and enjoy your diet. Weight loss will happen; do yourself a favor and keep away from that scale.

Not Eating Enough Fats - the unrestricted consumption of fats may seem excessive. However, the keto diet is a high-fat diet. Just trust keto and enjoy the fat. However, you should eat the right kind of fats, preferably monounsaturated and saturated fats.

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Common Keto Diet Mistakes You Should Avoid Eating Processed Keto Foods When you are on a keto diet, always think about it this way: the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and Quest bars.

Although you can occasionally eat these, the idea is for a large portion of your diet (we are talking about 70-80% of your entire diet) to consist of natural ingredients.

Being After A Quick Fix If this is your aim, do not start the diet. The Keto diet is more of a lifestyle change than a short-term diet plan.

Dropping a few pounds and then going back to your normal bad eating habits will be a waste of time.

Indecisiveness Half-heartedly adopting the keto diet could be the worst thing you could do to yourself because you are just wasting time. If you are not all in, you will not survive through the temporary effects that come with adopting the diet. Decide on what you want and think of everything you will gain by going keto to keep you motivated.

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet During the start of this Meal Plan, it is important that we set the gut biome and overall pH of the body properly Bonus: Start Every Day of this Meal Plan with this Drink This morning drink can help the keto process immensely.

Consume this on an empty stomach early in the morning ·12 oz of warm ·1 tsp Powdered Ginger ·2 tbsp of Apple Cider Vinegar ·½ Tbsp of Coconut Oil (you can substitute this for ½ tbsp olive oil)

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet Day 1 – 4: Breakfast You can season this meal with salt, pepper and herbs Meat / Eggs Small Portion of Protein about 1/6 of your Weight in grams of Protein.

If you use eggs, use ½ egg for every 50lbs of your body Weight Scale: <100lbs = 1 whole or about 2.5 oz of Lean Meat 101-150lbs = 1.5 Eggs or about 3.05 oz Lean Meat 151-200lbs = 2 Eggs or about 4-4.5 oz Lean Mean 201-250lbs = 3 Eggs or about 5-5.5oz Lean Meat 251lbs++ = 3.5 Eggs or about 5.5-6oz Lean Meat Leafy Vegetable: ¼ Cup of Spinach (raw) for every 50lbs of body weight Weight Scale: <100lbs = 1 whole or about 2.5 oz of Lean Meat 101-150lbs = 1.5 Eggs or about 3.5 oz Lean Meat 151-200lbs = 3 Eggs or about 5.5 oz Lean Mean Fats ½ tbsp of Coconut Oil or Grass-fed Butter for every 50lbs of Body Weight Weight Scale: <100lbs = 1 tbsp Coconut oil 101-150lbs = 1.5 tbsp Coconut oil 151-200lbs = 2 tbsp Coconut oil 201-250lbs = 2tbsp 251lbs++ = 2.5tbsp

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet Additional Breakfast Fat Options (choose 1 only) -1 slice of Organic Cheddar or Goat Cheese -5x Macadamia Nuts for every 50lbs of Bodyweight -4x Slices of Organic, Nitrate Free Bacon -2x Pieces of Organic Turkey or Pork Sausage (Nitrate Free

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet Day 1-4: Lunch Protein Options: Grass-fed Ground Beef, Ground Turkey, or Chicken Thigh Weight Scale: <100lbs = 3 oz Grass-fed Ground Beef, Ground Turkey, or Chicken Thigh 101-150lbs = 4 oz Grass-fed Ground Beef, Ground Turkey, or Chicken Thigh 151-200lbs = 5 oz Grass-fed Ground Beef, Ground Turkey, or Chicken Thigh 201-250lbs = 5.5 oz Grass-fed Ground Beef, Ground Turkey, or Chicken Thigh 251lbs ++ =6 oz Grass-fed Ground Beef, Ground Turkey, or Chicken Thigh

Additional Fats Topping for Protein Source Select 2 of the following toppings Organic Bacon – ½ piece of bacon for every 50lb bodyweight Organic Avocado – 1/8 of an avocado for every 50lb of bodyweight Goat Cheese – Slice or Piece about the size of FOUR your thumbs put together Organic Cheese - Slice or Piece about the size of THREE your thumbs put together Organic Canola Mayonnaise – ½ tbsp for every 50lbs

Veggies on the Side or Salad -Asparagus – 2 Stalks for every 50lbs of Bodyweight with ½ tbsp of coconut / olive oil on it -Artichoke – 3 Leaves for every 50lbs of Bodyweight with ½ tbsp of coconut / olive oil -Broccoli – ¼ cup for every 50lbs of Body weight -Small Salad – 1 Cup Mixed Greens with tbsp olive oil and apple cider vinegar

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet Day 1-4: Dinner Option 1: Turkey or Beef Bolognese 1.5oz Ground Turkey or Beef for every 50lbs of bodyweight Coconut / Olive Oil – ½ tbsp for every 50lbs of bodyweight added to meat Organic Tomato Sauce Organic Parmesan Cheese (1/8 cup for every 50lbs) Italian Spices Garlic and Onion as needed Additional Fats Allowed (Pick One) Mozzarella Cheese – Piece of your thumb per 50lbs Organic Sour Cream – ½ tbsp for every 50lbs of Bodyweight Vegetable Options: Zucchini – Fist Sized Portion Bok Choy – Fist Sized Portion Kale – Fist Sized Portion Cauliflower – Fist Sized Portion Option 2: Salmon and Butter Sauce 1.5oz Wild Caught Salmon per 50lbs of Bodyweight ¼ tbsp or Organic Grass-fed Butter for every 50lbs of bodyweight Splash of Organic Heavy Cream Add Chicken Broth to Butter Sauce along with Garlic to Taste

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet Additional Fats: Pick 2 5 Macadamia Nuts for every 50lbs of bodyweight Organic Bacon - 1 pc for every 50lbs of bodyweight Organic Swiss Cheese – ½ oz for every 50lbs of bodyweight Vegetable Options: Zucchini – Fist Sized Portion Bok Choy – Fist Sized Portion Kale – Fist Sized Portion Cauliflower – Fist Sized Portion

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet

Get your 8-week Personalized Keto Diet Plan Here

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet Days 5-14: Breakfast Meat / Eggs Small Portion of Protein about 1/6 of your Weight in grams of Protein.

If you use eggs, use ½ egg for every 50lbs of your body Weight Scale: <100lbs = 1.5 whole Egg or about 3 oz of Lean Meat 101-150lbs = 2 Eggs or about 4oz Lean Meat 151-200lbs = 2.5 Eggs or about 4-4.5oz Lean Meat 201-250lbs = 3 eggs or about 5-5.5oz Lean Meat 251lbs++ = 3 eggs + 1 egg white or 6-7oz of Lean Meat Consume just enough Coconut / Olive Oil to cook the meat or eggs Fats ½ tbsp of Coconut Oil or Grass-fed Butter for every 50lbs of Body Weight Weight Scale: <100lbs = 1 tbsp Coconut oil 101-150lbs = 1.5 tbsp Coconut oil 151-200lbs = 2 tbsp Coconut oil 201-250lbs = 2tbsp 251lbs++ = 2.5tbsp Leafy Vegetable: ¼ Cup of Spinach (raw) for every 50lbs of body weight Additional Breakfast Fat Options (choose 1 only) -1 slice of Organic Cheddar or Goat Cheese -5x Macadamia Nuts for every 50lbs of Bodyweight -4x Slices of Organic, Nitrate Free Bacon -2x Pieces of Organic Turkey or Pork Sausage (Nitrate Free) Get your 8-week Personalized Keto Diet Plan Here

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet Day 5-14: Lunch Protein Sources: Grass Fed Ground Beef (lean 93% or more) 99% Lean Ground Turkey Shrimp Lean White Fish – Dover Sole, Haddock, Halibut, Cod Chunk Light Tuna – No albacore Weight Scale: <100lbs = 3oz of Protein (2.5oz if Shrimp) 101-150lbs 4oz of Protein (3oz if Shrimp) 151-200lbs = 5oz of Protein (3.5oz if Shrimp) 201-250lbs = 6oz of Protein (4oz if Shrimp) 251lbs ++ = 7oz Protein (5oz if Shrimp) Fat Sources: Pick 1 or ½ of Two: Avocado – 1/8 of an avocado every 50lbs of bodyweight Mayonnaise (Organic) – ½ tbsp for every 50lbs of bodyweight Organic Jack Cheese – 1/2 oz for every 50lbs of bodyweight Almond butter – 1 tbsp for every 50lbs of bodyweight Peanut butter – ½ tbsp for every 50lbs of bodyweight Ranch or Blue Cheese Salad Dressing (If using Salad for Vegetables) Vegetables Pick 1 Mixed Green Salad with Cucumber Cauliflower (size of about 1.5 fist) Broccoli (size of about 1.5 fist)

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14 Day Done-For-You Meal Plan to Get Started with Keto Diet Day 5-14: Dinner Protein Sources: (Cook with small amount of butter) Wild Caught Salmon (preferred with skin) Ribeye Steak with light marbling New York Strip Steak 93% Lean Ground Turkey Scallops Weight Scale: <100lbs = 3oz of Protein (2.5oz if Pork) 101-150lbs 4oz of Protein (3oz if Pork) 151-200lbs = 5oz of Protein (3.5oz if Pork) 201-250lbs = 6oz of Protein (4oz if Pork) 251lbs ++ = 7oz Protein (5oz if Pork) Fat Sources: Pick 1 or ½ of Two: Macadamia Nuts – 5 pcs for every 50lbs of bodyweight Mayonnaise (Organic) – ½ tbsp for every 50lbs of bodyweight Organic Cheese – 1/2 oz for every 50lbs of bodyweight Sunflower Seeds – 1/2 tbsp for every 50lbs of bodyweight Olive Oil and Vinegar for Dressing (If using Salad for Vegetables) Vegetables Pick 1 Asparagus – 3 stalks for every 50lbs of bodyweight Mixed Green Salad Bok Choy sauteed with vinegar – ½ cup for every 50lbs of bodyweight

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Bonus: 12 Delicious Recipes for Keto Diet

Breakfast Recipes Cauliflower Rice Servings: 1 Ingredients: 2 Tbsp Olive Oil 1 cup Mushrooms, sliced 1 Garlic Clove, chopped 1/2 Onions, diced 1/4 Red Pepper, sliced 1/4 Green Pepper, sliced 1/2 small Cauliflower, in florets 1 tsp Coconut Aminos 1 Tbsp Green Onion, chopped Salt and pepper Procedure: 1) Process the cauliflower florets into rice using a food processor.

2) Heat a non-stick pan and add olive oil.

3) Add mushrooms and sauté until brown.

4) Add garlic and sauté until fragrant.

5) Add the onions and cook until translucent.

6) Add peppers and cook until bright in color.

7) Add the cauliflower rice and mix until thoroughly combined.

8) Drizzle with coconut aminos.

9) Top it with green onions.

10) Lastly, season it with salt and pepper. Serve.

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Bonus: 12 Delicious Recipes for Keto Diet

Breakfast Recipes Chorizo, Goat Cheese and Spinach Frittata Servings: 4 Ingredients: 8 Eggs 5 ounces of Chorizo 5 Ounces Crumbled Goat Cheese 1/2lb Spinach 1 tsp minced Garlic 2 tbsp unsalted Butter 1 Cup Heaving Whipping Cream ¼ tsp Cayenne Pepper Himalayan pink salt and pepper to taste Procedure 1.) Preheat oven to 350 degrees 2.) Grease a baking dish with butter 3.) Sauté chorizo and garlic in butter. Add in chopped up Spinach and cook until soft 4.) Whisk eggs and heavy cream together in a bowl 5.) Add egg and heavy cream mixture and chorizo to spinach to baking dish 6.) Place in oven for 25 to 30 minutes. Serve

Discover Collection of 60+ Delicious Keto Recipes that are Easy to Make at the Comfort of Your Home

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Bonus: 12 Delicious Recipes for Keto Diet

Breakfast Recipes Keto Cloud Eggs Servings: 1 Ingredients: 2 Eggs 1 Tbsp Bacon, chopped, cooked 1 Tbsp Red Bell Pepper, chopped 1 Tbsp Green Onions, chopped (the greens) 2 Tomato slices 2 Cucumber slices Black pepper and salt Procedure: 1) Preheat the oven to 390F. Separate the yolks from the whites and add the whites in a bowl. Season with black pepper and salt. Mix with a mixer until fluffy and stiff.

2) Place a parchment paper on a baking dish and separate the egg whites into equal parts.

3) In each part, make a small hole and carefully add the yolks.

4) Bake for 10 minutes.

5) Serve topped with chopped bacon, bell pepper, green onions, slices of tomatoes and cucumber.

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Lunch Recipes Smoked Salmon and Cheese Salad Servings: 4 Ingredients: 4oz Spinach or Arugula 8oz Smoked Salmon cut into 1 inch pieces 8oz crumbled Goat Cheese 2 Avocados chopped 1 yellow bell pepper 4oz Walnuts Dressing: 4oz mayonnaise ½ of lemon, juiced 4oz coconut oil 2 tbsp heavy whipping cream Himalayan salt and pepper to taste Procedure: 1.)Combine all dressing ingredients into blender and blend until smooth 2.)Add all of the ingredients for the salad in a large bowl. Pour dressing over and mix until well mixed

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Lunch Recipes Ginger Beef Servings: 2 Ingredients 2 sirloin steaks cut into strips 1 clove of garlic, crushed 1-tablespoon olive oil 4 tablespoons apple cider vinegar 1 small onion Salt and pepper 1 teaspoon ground ginger 2 small diced tomatoes Procedure 1.) Add oil to a skillet and cook the steak over medium-high heat until brown.

2.) Once the steaks are well seared, add in tomatoes, onion, and garlic.

3.) In a bowl, stir ginger, pepper, vinegar and salt and stir.

4.) Cover, lower the heat and simmer until the liquid evaporates.

Serve and enjoy.

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Lunch Recipes Keto Spinach and Cheese Egg Bites Servings: 1 Ingredients: 2 Eggs 1/3 cup shredded Mozzarella 1/2 cup chopped Spinach 1/4 tsp Nutmeg Powder Pinch of Salt and Pepper Procedure: 1) Preheat oven to 400F. Line a muffin tin with paper liners or nonstick cooking spray.

2) Beat eggs, nutmeg powder, salt, and pepper in a bowl.

3) Fold in cheese and chopped spinach.

4) Pour the mixture into muffin cups and bake for 12-15 minutes.

Serve

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Dinner Recipes Keto Doenjang Braised Pork Belly Servings: 1 Ingredients: 150g Pork Belly, cut into cubes 30g white Radish, peeled and roughly chopped 20g Ginger, thinly sliced 10g Green Onions 1/2 Tbsp Soybean Paste 50g Bok Choy Procedure: 1) Combine all ingredients except for the bok choy in a pot. Simmer for 45 minutes or until pork is tender.

2) Add bok choy and simmer for another minute.

3) Serve hot.

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Bonus: 12 Delicious Recipes for Keto Diet

Dinner Recipes Keto Chili Black Bean Pork Cabbage Stir-Fry Servings: 1 Ingredients: 150g minced Pork 20g Red Bell Pepper, cut into thin strips 20g Shallots, thinly sliced 1 Tbsp Chili-Blackbean Paste 75g Cabbage, shredded Procedure: 1) Sear pork in a non-stick pan until brown and fat is rendered.

2) Add shallots and bell peppers. Sautee until aromatic.

3) Add chili black bean paste. Stir well.

4) Add cabbage and toss for 1-2 minutes.

5) Serve hot.

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Dinner Recipes Keto Pork Chops Servings: 2 Ingredients 1 medium star anise 1 tablespoon of almond flour 4 boneless pork chops ½ teaspoon of five spice ½ tablespoon of sugar-free ketchup 1 ½ teaspoons soy sauce 4 halved garlic cloves ½ tablespoon of chili paste 1 stalk of lemongrass ½ teaspoon of peppercorns 1-tablespoon fish sauce 1-teaspoon sesame oil Procedure: 1.) Put the pork chops on a flat table and use a rolling pin wrapped in wax paper to pound the pork chops into ½-inch thick pieces.

2.) Grind peppercorns and anise in a blender (or mortar and pestle) to a fine powder.

3.) Add the garlic and lemongrass to the blender or pound to a puree 4.) Add the fish sauce, sesame oil, soy sauce, and five-spice powder then mix well.

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Dinner Recipes 5.) Season the pork chops, place them on a tray, add the marinade, and then turn over to ensure the pork chops are well coated. Cover and leave for about 1 to 2 hours.

6.) Place a pan on high heat, add oil, and then coat the pork chops lightly with almond flour.

7.) Place the coated chops in the pan and cook both sides (about 2 minutes on each side).

8.) When done, cut the chops into several strips.

9.) To make the sauce, mix together sugar-free ketchup and chili paste.

You can serve with Parmesan green beans.

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Other Keto Recipes (Snacks, Condiments, Smoothies) Keto Mayonnaise Servings: 4 Ingredients 1 egg yolk 1 cup light extra virgin oil 1 tbsp Dijon mustard 1-2 tsp lemon juice Optional: Himalayan Salt and Pepper Procedure: 1.)Place egg yolk and Dijon mustard and allow to reach room temperature 2.)With hand mixer or Stick blender mix the egg yolk and Dijon mustard slowly 3.)Continue to mix until all of the oil has been added to the mixture 4.)Add 1 tsp of lemon juice and salt and pepper to taste. If desired texture of flavor, add additional teaspoon of lemon juice 5.)Transfer to a storage container and move to fridge

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Other Keto Recipes (Snacks, Condiments, Smoothies) Keto Choco-Peanut Butter Mug Cake Servings: 1 Ingredients: 1 Tbsp sugar-free Peanut Butter 1 Tbsp Coconut Oil 1 Tbsp Coconut Flour 1 Egg 1 tsp Vanilla Extract 2 Tbsp Heavy Cream 1/4 tsp Baking Powder 1 Tbsp sugar-free Chocolate Chips Procedure: 1) Whisk all ingredients in a microwave-safe mug.

2) Set for 60-90 seconds in the microwave.

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Other Keto Recipes (Snacks, Condiments, Smoothies) Keto Green Smoothie Servings: 1 Ingredients: ½ Cup Canned Regular Coconut Milk ½ Cup Water 1 tbsp lime juice 2 oz frozen spinach 1 tsp fresh ginger chopped Procedure 1.)Combine all ingredients in a blender and blend well 2.)Serve and Enjoy

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Conclusion If you are on a mission to a healthier lifestyle or just want to have a nicer looking body. Keto Diet is the way to go. Keto Diet a great way to reduce weight without sacrificing your food choices. This diet offers a variety of food choices that you can easily adapt to your lifestyle. Keto offers Delicious food variations that can make it easier for you to enjoy losing weight.

Having said that, maintaining any type of diet even if it is not keto requires dedication, discipline and attention. To ensure that you can successfully achieve your goals. you must always have these qualities. Continuously maintaining this diet is hard but with commitment and perseverance you can achieve having a healthier lifestyle with a nicer and healthier body in no time.

We hope that is eBook has helped you understand more about the keto diet, and with this you can jumpstart your keto diet journey! if you found this eBook informative and useful, you might want to consider purchasing this other products.. Thank you and good luck on your keto journey!

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