My Ketogenic Diet Weight Loss Results. Before I talk about the ketogenic diet, I would like to give you a little background about myself. A few years ago I had manage. We all know that keto is more expensive than a normal diet, but would you rather stuff yourself full of high wheat, highly processed foods or eat a clean and healthy. 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. Eating Keto on a Budget. We all know that keto is more expensive than a normal diet, but would you rather stuff yourself full of high wheat, highly processed foods or eat a clean and healthy diet? The main goal here is to spend as little as possible while still eating as minimally processed as we can get. Through a few techniques and methods that I used to buy keto while in college, you should have no problem finding and buying good food for a cheap price. In a nutshell we’ll be: Using Coupons. Searching for Deals. Buying Bulk. Freezing Bulk. Being Wary of What We Buy. General Savings. Couponing will never get old. Buy 1 get 1 free, buy 2 get 1 free, special discounts, and manager discounts. These can really add up over time and make it well worth watching out for. I’ve seen managers specials on Kerrygold, letting me get 5 bars for $1. There’s quite often manager specials on chicken where you can REALLY stock up on it and keep it airtight and frozen for months at a time. Do you shop online? So many products like Almond Flour, Nuts, Spices, and the like are cheaper online. They can be up to half of the price you see in the stores – even when you compare to the bulk warehouse stores. After that, it’s $3. Buy Bulk. Freeze Bulk. Forget your local grocer, forget Whole Foods, and forget Trader Joe’s. These places charge an arm and a leg for food when you can either make it yourself or buy it elsewhere for much, much cheaper. Don’t even step foot in these places! All their wasted food is tagged onto your bill at the checkout. Sam. When you see a good price, buy it, and buy it up in bulk. You can save it, store it, cook it, or eat it straight away; the best way to get a good bang for your buck is to buy a lot. Making your food this way allows you to always have food in the house. You can have breakfast, lunch, and even dinner frozen for that day, and all you have to do is take it out of the freezer. No extra work necessary! Let! Really, try to cram as much as you can in your freezer, so you can gauge how much food you can actually buy and make. REMEMBER TO MARK DATES. Buying in bulk will cut costs down tremendously. Not only does it save food, but you’re also removing air from the bags. Air is unused space as far as I’m concerned, and our goal is to stuff our freezer full of food. A food saver will come in handy for sealing bags of pork rinds or just making a packed lunch even easier. In my eyes, a food saver is a must- have item in a house that is looking to save money. Making Things Yourself. Make EVERYTHING yourself. Those high prices at the grocery store are caused by the production costs of the premade foods. They have overheads to cover, so that means. Utilize one, and you can make anything from low carb flours to hearty soups with them. They. You can make them all yourself. Buying nuts online is the best way to do this. Almond butter is a favorite of mine and I tend to buy my almonds for $7/lb. You can turn this into almond butter in under 2. It comes out to about half the cost as it would be in the store. Spices & Flavorings. Spices are cheap, and they WILL give you a better overall meal. Buy some decent spices, and buy lot of them: garlic powder, cayenne pepper, cumin, curry powder, oregano, thyme, rosemary. Just because the meat you buy is cheaper doesn’t mean the flavor has to suffer! Flavor and food go together as a team – you can’t have one without the other. Sure, chicken tastes good by itself, but why not make it taste better? Torani syrups are a great way to add depth of flavor with a splash! Add it to your drinks, add it to sauces, or even add it to desserts. These concentrated flavorings will help you get past your sweet tooth cravings in a cinch, and they taste absolutely brilliant. Salted caramel. Water, Tea, & Coffee. Stop. Switch over to water, tea, or coffee. Don’t worry about your freezer, though, these last a long time by themselves! Try to brew a good amount at once, and take it with you to work or outside in a flask. Buy a 1 gallon jug and carry it around with you everywhere. You want to finish that gallon by the end of the day. For those of you who’ve done this before, you’ll know that the inside of the jug starts to smell bad after a few days. You don’t have to buy another, though. Just add 3 drops of bleach to it and clean it out with tap water. You can refill it at water fountains, or if you have a water filter then take good advantage of it! Vegetables. It. They’re much more expensive than the fresh vegetables you can buy. Most studies show that the nutrition content for organic and regular vegetables are the same, but over time try to switch toward organic (due to the toxins that can be in the normal vegetables). Stick to spinach, broccoli, and cauliflower as they’re some of the best price per nutrient vegetables you can get. Cauliflower isn’t the best price, but it certainly is the most versitile vegetable we have in our keto arsenal. You can make pretty much anything, from faux rice to fried mac n cheese with it. Tell me another vegetable that can do that, will ya? Green peppers are no longer going to be part of your life, they. You can get good flavor with garlic in place of it. If you absolutely must have onion, you can add that to your list of spices to buy . You will want to spend most of your money on this. Meat with fats, eggs, butter, and oils. Buy all of your meat in bulk. If you can get chicken breast at a good deal, snatch it up and freeze it. It lasts for a long time and it tastes fantastic. Just keep in mind with chicken that it’s very high in protein and doesn’t have that much fat. You’ll need to top your chicken with some kind of sauce of cheese to add your needed fats. If you can get chicken thighs in bulk, even better. They’re cheaper than white meat to begin with, have tons more fat, and end up staying jucier. What’s not to like here? Better yet, if you can purchase the whole chicken, it will always be much cheaper for you. Pre- packaged and pre- cut chicken will be about double the price of a whole chicken that you can cut up and butcher yourself. Plus, you get the bones and fats to make some spectacular bone broth with it. Take 5 minutes out of your time and look up a video on You. Tube on how to butcher a chicken – it’s not hard! No more chicken wings allowed, though. Last year they were one of the most expensive meats, per pound, out of everything you can buy. They’re too expensive for the amount of meat you get, and you can make just as flavorful (if not MORE flavorful) dishes with other cuts of chicken. Ground beef is a great way to get fatty meat into your diet without having to spend too much on a steak. Don’t go for the lean stuff, either. The fattier cuts, like ground chuck, will be much cheaper and are much better for this diet anyway. Freezing it, it can last up to 6- 8 months at a time. If you see a special, make sure you buy lots. When you cook your beef and have excess fat, save it and use it for frying or flavoring other dishes. Bacon, bacon, and bacon. Bacon is a bit expensive but it’s a crime not to eat it while you’re on keto. In Sam’s Club I get the Hormel Black Label in packs of 5. They’re pretty cheap for bacon, at only $1. You can pre- cook your bacon and save it in the fridge for quick snacks, sprinkling over food, or making into dishes. If you want to reduce your cost on bacon, you can search for the “Odds and Ends” of it. There are 3 differences that I’ve noticed. They’re even fattier, the pieces are irregularly shaped and it is roughly 1/3 the price of regular bacon. Eggs. Eggs are a staple in my diet, and I eat a lot of them. Hard boiled, soft boiled, fried, scrambled, in a quiche, in a fritatta, it doesn. If not, you can find a way to fit them into recipes to help with fats and protein. I go through around 4. I make. They can be used as a binder, as a topping, or just mixed into different things. Oils. There’s a few things you shouldn’t skimp on, and oil is one of them. Pick up some quality olive oil and some decent coconut oil. The olive oil is heart healthy, has a good Omega- 3 to Omega- 6 balance in it, and tastes fantastic. I use it in everything I don. You can top pretty much anything with it, and even make cakes out of it. Buy it in bulk, but buy it in blocks. Pre- shredded cheese not only has corn starch added to it (to stop it sticking to the bag), but it tastes much better when you shred it fresh. You should be investing in a food processor already, so you can use it to grate the cheese. Most food processors come with a shredding attachment and will eat a block of cheese in 1. Buy your cheese in 5 pound blocks or more, and food save half for later. I normally can go through 5 pounds of cheese in 2 weeks, so all of it will keep just fine in the fridge. Butter. Butter goes in everything from my coffee to the top of my meat. I eat a lot of it, and I really enjoy it. It’s a fantastic fat to have in your diet, and you should opt for the good stuff. Paying a few dollars extra per pound makes it worth it for the nutritional qualities alone, but the taste is sublime too! Snacks and Desserts. You said cheap right? That means no snacks and no dessert. If you make your other meals a bit larger, they should be enough to take you through the day. If you’re hungry, drink some water, tea, or coffee. Keeping hydrated is a key way to balance out your hunger issues between meals. Snacking usually, as you know, leads to more snacking – so just cut it out completely. It will benefit you in the long run! But, if you MUST have dessert, make sure you buy frugally. Trader Joe’s and Whole Foods are out of the window – these places charge far too much for their low carb products. Being able to make fried chicken, bake cookies and cakes, or sweetener a cup of coffee is a must. If you’re doing keto on a budget, I’d love to hear your own special tips and tricks to make it easier for everyone else out there that has a tight budget. Leave a comment below!
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