![]() ![]() Your 3 Day Keto Kickstart and Menu Plan. So I’m writing this post today as much for me as I am for you. As some of you know, I’ve been doing the low carb and gluten free thing for 2 years now, with great success. Over the Summer though, I got a little lax and the weight started creeping on. I got serious for a bit, then lax again, then serious, then lax, etc. For those of you who are just catching up, I did a 5 day egg fast diet to break through a stall and get back.Since then I’ve been gaining and losing the same 1. I really, really need to break. In the last couple of months the situation has reached Defcon levels, because the 1. I need to start walking the walk, not just talking the talk! So I’m buckling down, getting serious, and hitting the Keto HARD from now on. I’m guessing many of you are in a similar situation, since blog traffic has about doubled since January 1st! So I thought I’d share some of my tips for getting into ketosis in three days or less. Then we can rock the low carb thing together and lose the weight for good! Some of you may be new to low carb eating, and whether you are following Atkins, Keto, or another low carb plan, there are a few basic things you should know. Net carbs are calculated by subtracting the fiber grams (or sugar alcohols in some cases) from the total carb grams. Don’t guess – you’d be surprised how many grams of carbs there are in things you might have considered “free” like onions, garlic, tomatoes, and kale, just to name a few. Purchase some ketostix – they aren’t expensive and you can even cut them in half to get double the strips. Some people say they don’t matter, but when you are suffering as much as you will be in the first few days, it’s nice to get the validation that it’s working. On average it takes most people about three days to get into ketosis. The sticks will confirm that ketones are being excreted through your urine. They won’t change color at all for no ketones, then there is trace (light pink) and it goes up from there to dark purple. The darkness of the stick doesn’t matter. As long as you are showing even trace amounts, then you are in ketosis and good to go. In fact, if you are showing really dark on the stick, you may be dehydrated and need to drink more water (see #4.)3. I’m going to say that again so pay attention. EAT. SALT. When you eat low carb your body doesn’t retain water the same way, so sodium and other important electrolytes get flushed out quickly. Ketogenic Diet 7-Day Meal Plan. A lot of people have been asking me what a good keto diet menu would look like. I'm happy to share this 7-Day Ketosis menu with you. Creating nutritious, delicious menus can be tricky when you. DAILY GROCERY LIST FOR THE 1200 CALORIE MENU: 1.5 cup (366 grams) -- Milk, low fat, fluid, 1% milkfat, with added vitamin A: 1.5 breast, bone and skin removed (129. We bring you everything you would love to know on all of the popular diet plans as well as general information about healthy eating, weight loss and weight control. 5 Day Low-Fat Diet Menu Meals in the following menu have fewer than 25 percent of calories from fat. Choose one of each meal and two snacks every day. You need to replenish these or you will feel awful – it can even lead to heart palpitations, panic attacks, and other scary things. Salted bone broth or stock is a great way to replenish your electrolytes. In addition, you should supplement potassium (I use a light salt which is half sodium and half potassium – works great and you can find it in your spice aisle) and magnesium to avoid lightheadedness, cramps, headaches, etc. ![]() Vitamin C is also good. THEN DRINK MORE WATER. THINK YOU’VE HAD ENOUGH? I DON’T CARE, GO DRINK EVEN MORE WATER. You should slosh when you walk and be pee- ing every 1. I’m talking about). This is important. Wondering how to start the raw food diet, also known as the raw vegan diet? I don’t want to hear any whining about how you don’t like the taste of water, etc. You can throw of few drops of mio in there if you need to, but put your big girl pants on and drink it. Aim for at least 1. Then you can lower it to 9. Just kidding. DRINK MORE WATER.(Necessary internet disclaimer: Use your heads people – there is such a thing as too much water so don’t get crazy about it and drink 5 gallons a day, but do aim for a minimum of 1. If this is your first time doing low carb you may be blindsided by the detox symptoms. I’m not going to lie, depending on how carb heavy your diet is when you start, you may wish you were dead by day three. DON’T PANIC. Headaches, bone deep fatigue, irritability, dizziness, and more, depending on your body. Hang in there, it’s worth it! The first three days are the hardest. Some of you have done it before and know to just ride it out and it will all get better soon. Those of you who may be new to what they call . I can assure you that it is highly unlikely that you will die from sugar/carb withdrawal . Most symptoms can be alleviated by supplementing and drinking enough water (see #3 and > 4.)Your body is going to be like an angry child having a tantrum – IT WANTS SUGAR AND CARBS NOW, but you aren’t going to give it any are you? Just like with children, the key is to distract, distract, distract (oooh shiny!). Give it something else desirable, (bacon, cheese, etc.) even if it isn’t what it really wants. Don’t give in thinking you’ll feel better if you just eat a little bit of carbs – there is no compromising! LEARN IT! It’s tough love time people, trust me on this. Don’t obsessively plan everything and overwhelm yourself so it feels harder than it has to. This may be controversial for some, but I’m here to tell you not to worry about calories, or nitrates, or Omega 3 vs Omega 6, or if the meat you’re eating skipped about on acres of lush pastureland, while being hand fed organic vegan feed by the tiny perfect hands of 1. SIMPLIFY FOR SUCCESS. Get into ketosis. Give your body time to adapt to it so you can function. THEN you can worry about fine tuning and all the other stuff. Seriously. Along the same vein, some of my recipes on the blog include hemp seeds, coconut flour, almond flour, and other not so easy to find ingredients . The focus here is, again, simplicity. You will likely be irritable, fatigued, and not feeling awesome during the first three days to a week. Trust me on this – the last thing you are going to want to do is make complicated meals. The basic strategy here is to a) never get too hungry, and b) to stuff your face full of delicious, high fat, very low carb foods often. Once you open the door to hunger, your resolve can fly right out the window and you’re back to square one (sadly, I speak from experience on this.)7. This is not a high protein diet! Your body can convert excess protein into glucose and we don’t want that. You want your body to learn to use fat for energy – that is the secret to unlocking your fat stores and losing weight almost effortlessly on a low carb plan. Keto is a Low Carb / Moderate Protein / High Fat Plan. Don’t think you’re going to cheat the system and lose faster by restricting carbs AND fat – you will feel (even more) awful, and after the intial water weight drop your weight loss can be inhibited by eating a lot of protein. To find out how much fat/protein you should be getting for your body, try this handy keto calculator. If you’re going to do this thing you have to commit to eating fat – throw your old ideas about fat = bad out the window and embrace it. EMBRACE THE FAT! If you have anxiety about that, here is a list of links to some great resources on the science of low carb, how and why it works, testimonials & success stories, etc. Cholesterol Clarity (Book)Everything about Keto (Reddit Forum)Keto FAQ (r/keto)Living La Vida Low Carb (Website)Keto Video Compilation (collection of free videos from around the web)Low Carb High Fat for Beginners (website)Guide to Ketosis (website)8. All brands are not created equal. Sometimes (but not always) you have to pony up for the name brand over the generic because the carbs are less – this is generally true with cream cheese for example. When buying heavy cream, go organic if you can find it because some brands use thickeners that add carbs. Buy your cheese in blocks or slices rather than in shreds – the shredded cheese is coated with food starch to avoid clumping and that adds carbs. READ LABELS!!! Don’t assume anything is a free food! Garlic powder, onion powder, lemon juice, balsamic vinegar – all contain carbs that add up. If you aren’t getting into ketosis there is a reason – it’s usually hidden carbs that you aren’t counting. When in doubt, look it up on sites like Calorie King or My Fitness Pal to be sure. This one is strictly for the ladies out there. If you are not, or never have been, the proud owner of your very own uterus, then I suggest you skip over this one. You’ve been warned. The first month or two on keto you may experience some strange periods (aka. Shark Week.) Don’t be alarmed. When you lose weight and your body detoxes from sugar and excess carbs, all kinds of hormonal changes (for the better) occur. Initially though, you may experience heavier periods than normal, more extreme PMS symptoms, etc. This is normal, and while it’s inconvenient it shouldn’t last more than a few months at the most. If your weight loss is rapid on keto (let’s hope), you may also lose more hair than normal for a month or two. It can be disconcerting, but it’s not permanent and will stop when your hormones regulate. I have experienced all of these things on keto since I started, and I can promise you that the increased energy, weight loss, better skin, and other pros far outweigh these few temporary issues. Stay the course unless something seems really wrong, in which case you should see your doctor just to be on the safe side. In Summary: Consume 2. Boom, three days later you’re in ketosis (which you can measure with your ketostix,) and on your way! Now, what should you eat? There are endless combinations of food and it really depends on your personal preference. I put together a simple 3 day keto menu plan to get you started. This is what works for me, and because my body knows the drill, I can actually get back into ketosis in less than 2 days on this plan. If you are new to low carb, it may take you as long as 4 to 5 days. Don’t despair, it will happen. I don’t really concern myself with portion size for the first few days – it’s about eating until you’re full and satisfied, and that will differ for everyone. Remember, we’re not concerned about calories right now – it’s just about getting into ketosis – lots of satiating fat, not a lot of carbs. That is all. 3 Day Keto Menu Plan. Day One. Breakfast: Cream Cheese Pancakes with butter and sugar free syrup (if desired)coffee with heavy cream (& no carb sweetener if desired)bacon or sugar free breakfast sausage. Snack. 2- 3 String Cheese. Day Menu Plan with Low Carbs. Creating nutritious, delicious menus can be tricky when you’re on the go, especially if you’re trying to count carbs to lose weight. Here’s a 7- day low- carb menu plan to start you on the journey to a trimmer, slimmer you. Along with watching carbohydrate intake, one of the most effective weight loss strategies is to make sure you’re eating three small meals and two healthy snacks each day to keep blood sugar stable and avoid processed food snack attacks. When you’re ready to munch between meals while using a low- carb menu plan, smart good carb snacking choices include fresh fruit and veggies, dairy (like low- fat Greek yogurt), and whole grains. Check out these 3. Clean- Eating, Low- Calorie Snacks. Remember, this low- carb menu plan is not set in stone. Feel free to mix and match dishes to suit your schedule and tastes. Find additional low- carb recipes and ingredients by visiting: 1. Clean & Lean Low- Carb Lunches. Healthy Carbs to Help You Lose Weight. Day One. Breakfast: Flourless Banana Pancakes (1. Lunch: Garden Salad with Lemon & Oil Dressing (1. Dinner: Slow Cooker Texas Chili (8 grams)Skinny Mexican Rice (2. INCLUDED: What to Eat During Days 1- 7,! This Guide Helped Over 3. Readers of SKINNY WITH FIBER! If you have been trying to lose anywhere between 1. There is even a great GM Diet application for your mobile phone here. Make sure you check it out! Everything You Need to Know About This. However, it incorporates already known aspects of weight loss that have had fantastic results! For instance, the GM diet is broken down into a meal schedule for just one. It was built on the back of weekly programs that both. Thanks to this detox period your weight loss over next six days will be easier. Day. Trust me that this day will be hard for you. However, it can be done thanks to the tips below. Rules you need to follow: You can eat any vegetable and greens (raw, cooked or baked). You have to drink multiple glasses of pure water. You have to limit your oil intake as much as possible. Baked potatoes can make this day a lot easier. Sample meal plan for Day 2: Breakfast. Drink at least two glasses of water. Mid morning snack. You can drink two glasses of water. Lunch. You can drink two glasses of water. Mid afternoon snack. Drink two glasses of water. The aim of day 2 is to increase your fiber intake that will help you to regulate the sugar content from all the fruit eaten on day 1. Day. On this day, you can eat almost any fruit and any vegetable. Rules you need to follow: Drink a lot of water throughout the day. Eat fresh fruits and vegetables. You can not eat bananas, potatoes, oils, and fruit juices. Sample meal plan for Day 3: Breakfast. Drink at least two glasses of water. Mid morning snack. Again, drink at least two glasses of water. Lunch. Drink two glasses of water. Mid afternoon snack. Again, do not forget to drink two glasses of water. At the end of this day, you should start to notice. I recommend eating a wide variety of fruits and veggies to consume the widest spectrum of vitamins and minerals. Day. However, there are rules you have to follow. Rules you need to follow: You should eat 8- 1. Have at least 3 glasses of milk. There are no limits to amounts of GM soup you can eat. Don. Drink at least 2 glasses of water. Mid morning snack. Again you should drink around 2 glasses of water. This day you are focusing on bananas because this way you will replenish sodium and potassium you were not getting during. You will eat tomatoes (great source of fiber and lycopene). If you are a vegetarian, you will have brown rice, and if you are a meat lover, then you can have a lean meat such as beef (great source of protein and iron). Rules you need to follow: You can have lean meat (ideally beef for meat lovers) or brown rice (for vegetarians). You should eat 6- 8 tomatoes (always eat these with your meat). You have to drink at least 1. As always avoid oils and fruit juices. Sample meal plan for Day 5: Breakfast. Do not forget to use basic seasonings like black pepper, lemon zest, fresh parsley/coriander, or pink Himalayan salt. Drink three glasses of water. Mid morning snack. Drink three glasses of water. Lunch. Drink three glasses of water. Mid afternoon snack. Drink two glasses of water. Dinner. Drink two glasses of water. You need to flush out the uric acid your body will produce from digesting all that meat. Day. You should get ready to eat a lot of veggies with small portions of protein. Rules you need to follow: You can eat unlimited quantities of vegetables. Again, you will lean meat (if you are meat lover) or brown rice (in case you are a vegetarian). You should drink a lot of water. You should avoid potatoes, bread, oils, and fruit juices at all costs. Sample meal plan for Day 6: Breakfast. Drink two glasses of water. Mid morning snack. Do not forget to drink two glasses of water. During this day, you need to eliminate as much of the fruits and glucose as possible. You can enjoy meat as well! Day #7. Read More: ! On the last day, you can eat a lot of food. At the same time, you should observe a significant weight loss. Rules you need to follow: You can eat brown rice and combine it with vast amounts of vegetables. You should drink a lot of water. You can have all fruit juices you like. You should avoid oils as much as possible. Sample meal plan for Day 7: Breakfast. Do not forget to drink two glasses of water. Mid morning snack. Drink two glasses of water. Lunch. Drink two glasses of water. Mid afternoon snack. Again, you need to drink two glasses of water. Bedtime snack – You can have a bowl of strawberries. At this day, you will be pushing out that extra fat from your body. If you want to, you can continue with this nutritional plan to enjoy even better results. The Indian & Vegetarian Version of GM Diet Meal Plan. Click on the Image Above to Watch the Video. If you would like to move forward with this diet without adding any meat to the program whatsoever, then feel free to do so. All you need to do is to follow these simple rules: Make sure that you increase your daily. If you want to get skinny, the General Motors diet is everything you have been searching for and so much more. GM Diet – 1 Week After RESULTSMy GM Diet Experience: What I Ate For 7 Days. Frequently Asked Questions. FAQ #1. While, the majority of your results will be achieved through loss of water weight, thanks to the reduced caloric intake you will lose some of your body fat. Therefore, this diet is ideal for kick- starting your metabolism in a? How many days gap should I take before starting GM diet again? No, you should not use this diet as a continuous lifestyle. Ideally, you should take at least a week or two off before you start again. Keep in mind. This way, you can easily replace all those necessary substances you will lose during GM diet. FAQ #3. However, as I have written in the answer above, you should take at least a week or two off. Do not forget to follow tips and recommendations from above answers as well. FAQ #4. Gradually increase the difficulty of your physical activities to not injure yourself in the process. FAQ #5. You should always consult dietary changes you want to take with your medical professional first. Pay attention. In fact, you should not drink it even on your days off as it is not very healthy for your body (makes your body much more acidic). On the contrary, herbal as well as green teas are fine. If you need to use any sweetener for your hot beverages, then go for dried stevia leaves as they include zero calories. FAQ #7. Just pay attention that lemon makes the environment of your stomach less acidic. Therefore, you should drink it on empty stomach and wait for at least thirty to forty minutes before you start eating. Otherwise, you could experience indigestion and other health related issues. Pay attention: With regards to honey, you should not sweeten your water. While it is one of the healthiest sweeteners in the world, it adds a lot of calories to your daily menu you will not need while following GM diet. FAQ #8. It is full of empty calories and can cause serious harm to your organism. This is the reason why you should not drink alcohol even after you are finished with this diet. There are no health benefits of alcohol that would. Because you will be drinking a lot of water, you will be losing a lot of minerals from your body. Therefore, you should add a dash of unprocessed salt such as its pink version from Himalaya mountains into your drink. The GM diet, on the contrary, aims to be gluten- free. Remember that there are many claims that wheat full of gluten is bad for your body. It can even cause weight gain with other health issues, and if your regular diet is based mainly on it, you will likely not be able to maintain your weight loss after this diet! Further Resources. Best. GMDiet. com . Worth your time!! The General Motors Diet . The article will give you more detailed info on foods etc. General Motors: Weight Loss Diet Program ? Download it like right now. Thanks. This Is What to Do NEXT. Ketogenic Diet Meal Plan - 7- Day Menu. Ketogenic Diet 7- Day Meal Plan. A lot of people have been asking me what a good keto diet menu would look like. I'm happy to share this 7- Day Ketosis menu with you. If you'd like to find more Keto Recipes to custom your own, take a look at my Ketogenic Diet recipes database. Also for more information about what are the best foods to eat on a Ketogenic Diet Plan, have a look at my Ketogenic Diet Food List. Fore more information about what you need to know before you start this diet plan and how to avoid side effects, take a look at my Ketogenic Diet Guide (you'll get detailed information about what is Ketosis and what it does to your body). Keto Meal Plan Guidelines. Keep in mind that everybody has different needs, you'll also have to adjust your plan as you lose weight since your needs will change. Step 1 : Define how many calories you need daily. To find out how many calories you need daily use this tool : Daily Calorie Intake Calculator. This will give you the amount of calories you need to maintain your weight, lose 1- 2 pounds per week or gain 1- 2 pounds per week. Female in good shape : For me (female), to use the Daily Calorie Intake Calculator, I would enter 1. I'm 5'6. If you lost more than 2 pounds, add 1. If you lost less than 2 pounds, reduce your calories by 1. I found that 1. 50. My boyfriend is fine with 3. Step 3 : Find out how much protein you need. Getting the right amount of proteins is key to the Ketogenic diet! Eating too much protein can throw you off Ketosis as eating to much carbs would! Since it is recommended to have between 1. I like to aim for the middle at 2. Having more proteins on a diet will reduce muscle loss. On the other hand, having too much proteins will throw you out of ketosis since it will turn into glucose. So to have an idea of how many proteins you need, use the Keto Calculator. Examples : Myriam : (1. Dan: (1. 75 pounds, 6. Step 4 : Find out how much carbs you need. As stated in my Ketogenic Diet Introduction Guide, it is best to keep your carbohydrates around 5% but this is not easy to achieve. For me, 5% of 1. 50. I don't obsess over it, I round it up to 2. These are really net carbs. This means you can deduce 1 gram of carb per gram of fiber that you eat. Raspberries for example contains the most fibers you can find in fruits, so they're a good choice. For my boyfriend, 5% of 3. He rounds it up to 4. Step 5 : Define your macros. To do so, you can use my Keto Calculator : These macros are based on the book . Once you know how much carbs and proteins you need, you can deduce the amount of fat you need. Example of a 1. 50. Calories. 10. 6 grams of Fat. Protein. 20 grams of Net Carbs. Example of a 3. 40. Calories. 28. 3 grams of Fat. Protein. 40 grams of Net Carbs. As a rule of thumb you can keep your macros around : 7. Fats, 2. 5% Protein, and 5% Carbs. If you are active, you can bear with upping the carbs a bit, but when you are doing a strictly low carb diet, you might now be able to push yourself to exercise as hard depending on how your react to it. Weekly Keto Macros. Calories. Fats (g)Net Carbs (g)Protein (g)Average Totals. Ketogenic Diet Meal Plan Example. I like to keep my recipes simple as this helps me stick to my diet. If you want some tips and tools to help you easily count your calories during the day, use my guide : How do I count my calories to burn fat? The macros are provided in all these recipes. Some of them have more carbs than others so just and match them to get to your daily needs ! It also links to detailed nutritional value of all ingredients. Breakfast : If I'm going to have carbs during the day, I try to have them for breakfast. Note that the smoothies are a bit higher in carbs. Don't eat the fruits with your omelet if they don't fit your macros but raspberries are loaded with fibers so they will bring your net carbs down. Lunch : For lunch, I like to keep everything fast and easy. Most of the time I'll go with a spinach salad as spinach have more fibers than lettuce and you need your greens. It also won't get soggy like lettuce would in your lunch. Dinner : For dinner I like good spices to make things a bit more exotics and tasty. I also like to keep my carbs low. Snacks : Check these 5 Ketogenic Diet Snacks! Keto Deviled Eggs. I like to insert bacon slices between meals to fill the fat needs if needed. It makes it easy! Check out Ketogenic Diet Recipes database : How Do I Know I'm In Ketosis? There is something on the market call Keto Sticks, you will have to urinate on it in order to find out the amount of Ketones (fat fragments) that's in you. Yes, that means that you're peeing fat! Let me know what is you favorite Keto Recipe in the comments below! Get The BEST recipes for faster Fat Loss. The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 2. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of ! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday. The BEST meal plan for faster fat loss < -- Yummy recipes to melt bodyfat.
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