About This Healthy 14
This two-week 1,200-calorie easy keto meal plan is the ideal menu for you to stick to your carb and calorie goals while getting plenty of quality nutrition.
Each day we help you hit at least a 65% of your calories from fat, which will help induce a state of ketosis in your body.
Each week varies greatly in keto recipe variety to help you avoid meal prep burnout, so treat each week as its own one-week keto meal plan.
There are two weeks of food planned for you all with their own keto recipes – the recipes cross-utilize ingredients to make your keto meal prepping super simple and straightforward.
For example, during week 1 you will have some leftover chicken that you can use for week 2. Similarly, we cross utilize keto sauces to make your meal prep super simple.
To make your meal prep easy, we do repeat the same dishes 3 or 4 times throughout the week, but we have included enough variety to help you enjoy this meal plan. The variety also is not excessive, helping you diminish any cooking time. Its all been carefully planned for you.
If you’re not seeing results right away, be patient. Try to stick to this system for at least a few weeks for long-term success!
Of course, always make sure to talk to your health care provider, dietitian, or doctor before trying any new diet program, especially a low-carb one like this one.
Only week one has a suggested snack, but know you can prepare this snack recipe and enjoy it if you need extra calories throughout the day.
You May Be In Fat Storing Hormone Resistance
When your body has chronically high sugar and fat storing hormone levels, it tries toprotect itself by blocking fat storing hormone from delivering sugar to the cells. Thiscauses sugar levels to stay in the bloodstream rather than being absorbed by the cells.
The body then detects the excess sugar in the blood. The pancreas responds by producing evenmore fat storing hormone to reduce the excess blood sugarâeven though the cells continue toresist it. This is called âfat storing hormone resistance .â
Fat storing hormone resistance is a damaging cycle to the body. It results in elevatedlevels of both fat storing hormone and sugar and definitely inhibits weight loss. As ifthese issues werenât bad enough, fat storing hormone also has more serious effects.
Chronically elevated sugar and fat storing hormone can have extremely toxic effects on thebody. Take type 2 diabetes, for instanceâa disease caused by fat storing hormone resistance.Individuals with type 2 diabetes suffer from blindness, kidney failure, nerve damage,increased risk of stroke and heart attack, and other grave health issues. In some casestaking natural beta blockers canhelp reduce some of the risks associated with heart issues.
Consuming low-carb foods on a keto diet, and eating less frequently as you do withintermittent fasting, helps reverse fat storing hormone resistance.
Keto And Exercise Results
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Level 4 One Meal A Day
Many people eventually eat only once a day, but I recommend letting your body tell youwhen to eat.
The rule of thumb is âonly eat when you are hungryâ and DO NOT EAT IF YOUâRE NOT HUNGRY.
So many people snack at night and between meals when they are not hungry at all: eitherthey’re at a social occasion with food, or itâs a bad habit, or eating gives yousomething to do when you are bored.
Most people eat their one meal at dinner. You have to make sure that it is nutrientdense and supply all your nutrients. You donât have to eat the same calories as you didat three meals a day because it would be too much food. Eat what you can and realizethat your body will lower its nutrient requirements when you fast.
What Is Keto And How Does It Work
A keto diet is well-known for being a low carb diet, in which the body produces ketones in the liver to be used as energy. Its referred to by many different names ketogenic diet, low carb diet, low carb high fat , and so on. Though some of these other names have different nutritional standards, well stick with the rules of keto.
When you eat something high in carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be chosen over any other energy source. Insulin is produced to process the glucose in your bloodstream, by taking it around the body. Since the glucose is being used as a primary energy, your fats are not needed and are therefore stored.
By lowering the intake of carbs, the body is induced into a state known as ketosis. This allows your body to use the fat youre eating along with your body fat to create energy called ketones. Instead of using glucose for energy, you now use fat. While this is a basic explanation of how keto works, if you want more information please read through our in-depth guide to ketosis >
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Bodybuilding Keto Diet Meal Plan
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Level 3 Two Meals A Day
Moving from three meals a day down to two will really step up the fat burning. But toget maximum results, you should transition to two meals a day within a six-hour window.That will give you 18 hours of fasting and six hours for eating.
Eat your first meal at 12 noon and your last meal at 6 pm.
The real power of IF is at night, while youâre sleeping, and in the morning when yourefrain from eating until noon. Thatâs when you have some serious uninterrupted time forfat burning.
At this point, work on closing the eating window to four hours, giving you 20 hours offasting.
On the 20:4 schedule, youâll notice even more health benefits, especially .
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The Best Keto Meal Plan For Week 1
So many of you asked for a starting keto meal plan, that I just created one packed with keto diet recipes and easy keto meals for you to start off with.
I’ve put together a very affordable keto meal plan to help you keep on your way to ketosis. You’ll find keto dinner ideas Instantly Download and print this 1-week Meal plan to make cooking fast, easy, flexible, and delicious!
I Broke My Sugar Addiction
You can’t eat sugar on the keto diet, and most of the no-carb sugar substitutes don’t work for me. So when you’re left with no recourse, you just have to quit sugar.
That doesn’t mean the cravings went away. In the first few days, the cravings for a peanut butter cup or a soda or even just a banana were strong. When you go back to typical eating, you might find that many foods you ate regularly are now just too sweet to finish.
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Tweaking Your Dietary Fat
Stick with nutrient-dense fat like grass-fed butter, avocados, olive oil, or coconutoil. Coconut oil is especially good because it contains what are called medium-chaintriglycerides, a type of fat that’s good to induce more fat burning also found incoconut milk. Some other fats like corn, soy or cottonseed oil are not only nutrient empty butalso usually GMO – avoid them.
Tips To Save Time And Money
While shopping for food, I always suggest buying in bulk. Go to Costco and purchase a high-quality protein that is needed for this meal plan in bulk to save money. Wholesale shopping will always be cheaper than retail or regular grocery store prices. This will also save you tons of time since you wont be going back and forth to the grocery store to purchase one or two things.
Allocate 6 to 8 hours if you are a beginner at meal prepping. Work smart, not hard when it comes to cooking. I suggest working on all breakfast items first, then moving onto lunch, and the third dinner. Plate as you finish cooking and label each container what it is, and when you get to eat it.
Plan ahead and do your shopping one day, cook all the food you need to cook for the week, and freeze the rest of the perishable items to use on your next meal prep day.
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Dont Eat Sugar At All
To get into ketosis and stay there, stay away from any type of sugar or anything that turnsquickly into sugar such as wheat, corn, rice, cereal, most fruits, and the like.
When you consume sugar, your body will burn it as fuel, and you wonât experience thehealthy, weight-loss benefits of fat burning.
Youâll need to be alert to the ingredients of all foods and beverages you consume. Be sureto check nutrition labels for sugars or sugar-creating ingredients.
Examples of these include:
*Clean carbs refer to non-starchy vegetables
Although this plan is not based on calorie counting, Iâm giving you these percentages interms of calories since they are a common measurement guideline in the food industry.
Do Ketone Supplements Work
While it is possible to elevate your ketones by taking them, without the low-carb stimulus, there is no net increase in ketone production, no decrease in insulin, and no net increase in fat oxidation, says Volek.
So dont trust trainers or body hackers who say that you can induce ketosis quickly via a pill, powder, or potionwithout changing your diet.
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Level 1 Three Meals A Day
A lot of people eat many times a day with snacks in between and also a snack afterdinner. They donât realize that they are actually spiking their fat storing hormone allday long.
So, the first level of IF would be for you to eat three meals per day with no snacks atall.
Your ability to go from one meal to the next without being hungry involves eating morefat, which will keep you satisfied longer.
Prepare And Get Ready Ahead Of Time
You want to keep your cheats to none. Be prepared, make sure youre eating what you need in order to be satiated, and make sure youre satisfied with what youre eating. If you have to force yourself to eat something, it will never work out in the end. This is just a guideline on how you can eat on a ketogenic diet, so youre very welcome to change up what kind of foods you eat!
Set a start date. Be realistic with yourself and set a date you want to start. Make sure to get the shopping ready for when you start so that theres no missing ingredients or surprises. Commit yourself to follow the plan fully and stick to the start date you determine.
Re-organize your fridge and pantry. With temptation looming each time you open the cupboard, it can be difficult to stick to your newfound dietary choices. Ketosis is a process that happens in your body. You cant just have that one cheat meal. If you do, it can hamper progress for up to a week before your body is back in ketosis and burning fat again.
If possible, clear out any high-carb snacks and tempting items from your kitchen so that you can stay on track. There will likely be a few new keto ingredients youll need to purchase for the plan, so make sure you read ahead and stock up your fridge as needed.
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For Improved Workout Performance: Targeted Ketogenic Diet
The targeted ketogenic diet is ideal for maintaining exercise performance, and therefore best for athletes or those who maintain a high activity level. How does it work? TKD allows for glycogen resynthesis without interrupting ketosis for extended periods of time.
To follow TKD, use these guidelines:
- Consume 25-50 grams of carbs per day
- Consume highly digestible carbs 30 minutes to one hour prior to exercise
- Consume high amounts of fats and moderate amounts of protein
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Three Rules For A Ketogenic Meal Plan
Here are 3 simple examples of keto meals you should plan to eat to kickstart your Keto journey in week 1:
Day Keto Diet Plan For Weight Loss
When it comes to a keto diet you must place a great keto diet plan for weight loss which will not only work but will also show you the desired result within the time you set for yourself. With the help of the following keto diet chart for weight loss, this goal is not that far out of reach.
Day 1-
- Breakfast:1 cup keto/black tea or bulletproof coffee, 1 tablespoon keto peanut butter, and a handful of almonds.
- LunchBhindi ki sabzi, two keto-friendly chapatis, and a bowl of watermelon.
- Mix spinach, capsicum, mushroom, and lettuce in a dish with an olive oil dressing.
- Dinner150g chicken filled with pesto and cheese or spinach soup with 1 cup mushrooms sautéed in butter.
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