8 Week Custom Keto Diet Plan

 

  week custom keto diet Benefit  

Keto is everywhere; it's the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat food-pyramid-spouting-eat-your-whole -your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So, let's cut through the science, separate fact from fiction, and look at the benefits of the keto diet. Loss  Benefit #1: Weight Loss 

Okay, so this one isn't so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons: •  The keto diet is composed composed of approximately 75% fat, 20 % protein, and 5% or less

 

carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eli eliminating minating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

•  Ketones. When your blood blood sugar is running low, your body turns to its glycogen stores for energy. Typically, glycogen stores house about 2000 calories of "backup" energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel. IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super lowcarb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So, focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.

 

 

 

  Function  Benefit #2: Brain Function  A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It's a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal, and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/) Benefits   Benefit #3: Potential Cancer Benefits

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. =➔Click Here to find results. results . 

Conclusion 

If you're reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don't just skim through it and store it in the back of your brain and say "that's nice for some people", motivate yourself to change.

Diet   7 Benefits of The Keto Diet

When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life. 

 

  What exactly is a ketogenic diet? 

The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis. 

 

The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose ffat. at.  7 benefits of the keto diet 

Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.  Weight loss 

Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be iinteresting nteresting to go deeper into the process, however.  When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat f at cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get t o enjoy the weight loss benefits of the keto diet.   It takes the edge off your appetite  

When your diet isn't heavy on carbs, you'll find that you don't crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.  Improved ability to focus 

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.  You feel more energetic 

When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.   It helps you fight diabetes 

 

  When you suffer from Type II I I diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.  You get improved levels of good cholesterol 

HDL cholesterol helps get rid of the body's bad cholesterol reserves. When you're on keto, your body's triglyceride levels fall, and your HDL cholesterol levels rise.

You get better blood pressure 

When you're on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.   The keto diet can change a person's life. It isn't a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

 

  Benefits  Keto Diet Benefits 

Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?

What is the Keto Diet?  Diet? 

You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased  popularity of the keto diet, keto recipes are widely available.

Work?   How Does the Keto Diet Work? 

It might seem counterintuitive that adding more fat to your diet can lead to weight loss.  Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.

The keto diet takes advantage of the fact that when your meals are high-fat and lowcarbohydrate, there is no insulin spike, and you don't add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones ("keto" is short for "ketoge "ketogenic" nic" producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge.

Loss   Weight Loss

Overall, the keto diet is an excellent way w ay to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall  because of this. Burning fat for energy can lead to rapid weight loss.

Reduced Blood Sugar and Insulin Insulin  

Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is

 

 particularly important for people with type 2 diabetes, which causes a buildup of glucose in the  bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.

Triglycerides  Reduced Triglycerides 

Fat subunit molecules called triglycerides normally circulate in your bloodstream. High levels lev els of triglycerides are a significant risk factor in the development of heart disease. In the keto diet,  because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.

Improved Cholesterol  Cholesterol 

"Bad" (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of "good" (HDL) cholesterol in your body.

 

  Summary

The keto diet provides many health benefits. This diet can not only help you quickly lose weight  but can also improve your overall health and help prevent disease.

The Benefits of a Ketogenic Diet

The Ketogenic diet refers to a form of dieting where high fats, adequate protein and low carbs are consumed. Its aim is to deplete the body's glycogen reserves so that it relies on fat and  protein for energy. The body then undergoes ketosis, which is a metabolic state in which your liver produces a high number of ketones ketone s as an alternative fuel source for tthe he brain. This form of dieting is quite popular, with dozens of pictures showing before and after results circulating all over socialyour media. These are some benefits of the keto diet and how it may help in achieving goals.

 

  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 ke ketosis, tosis, 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. 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 h igh-fat diet helps to support the balance of essential omega 3s and omega 6s 6 s which are vital for optimal brain function. Add Additionally, itionally, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain's memory cells, thereby improving mental performance and clarity. 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 en energy ergy because of their dysfunctional mitochondria. 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 p roven to be more effective th than an 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  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 a pproach is definitely something worth considering.

week custom keto diet Plan

 

 

Here is the complete Keto Diet Plan : 1.  Keto Beer

 

  Our “Done For You” keto meal plans are completely customized based on your food

preferences and weight loss goals.

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes 

-----Beers while on keto? Here are a few ones you can drink and still stay on keto. Remember, these are still alcohol and must be consumed in moderation. Also, alcohol is not good for the liver, as you know, and if you want to stay maximally healthy, it is always best to avoid liquor and stick to nutrient dense extra-curricular vegetables and fruits for splurges.

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-----Greens Trailblazer - 0.5 net carbs Rolling Rock Green Light - 2.6g Net Carbs Miller 64 - 2.5 Net Carbs Budweiser Select 55 - 1.9 Net Carbs Michelob Ultra - 2.6 Net Carbs Busch Light - 3.2 Net Carbs

2.  Energy Drinks Our “Done For You” keto meal plans are completely customized based on your food

preferences and weight loss goals.

 

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes 

-----Got used to consuming energy drinks? Here are some keto-friendly options you might want to try when you must drink some. But remember, it’s better if you want to avoid them totally!

           

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Red Bull Total Zero - 0g Net Carbs

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Zevia Zero Calorie Energy Drink - 1.9g Net Carbs

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GURU Lite Natural Energy Drink - 4g Net Carbs

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Rockstar Pure Zero - < 0.5 Net Carbs

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Rockstar Zero Carb - 0g Net Carbs

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Monster Energy Zero Ultra -2g Net Carbs

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3.  Constipated on Keto Our “Done For You” keto meal plans are completely customized based on your food

preferences and weight loss goals.

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes  -----Some of you may experience constipation during the first days or weeks of starting keto. Here are the things you can do to combat constipation:

 

 

  Drink more water – you might be dehydrated so water will help to soften things

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up.

  Drink coffee/tea – helps in bowel movement   Eat more Vegetables – eating veggies gives you more fiber   Take Magnesium – magnesium is important on keto and is considered a laxative

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• •

which would help smooth things. ➔ Click

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4.  Keto Milk Our “Done For You” keto meal plans are completely customized based on your food preferences and weight loss goals.

 

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes  -----With these keto-friendly, unsweetened dairy-free options, you will never miss drinking dri nking milk anymore!   Almond Milk - 1-2g Net Carbs per 1 Cup Serving •

       

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Soy Milk - 2-4g 2 -4g Net Carbs per 1 Cup Serving

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Cashew Milk - 1g Net Carbs 1 Cup per Serving

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Hazelnut Milk - 2.5g Net Carbs per 1 Cup Serving

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Coconut Milk - 7g Net Carbs per 1 Cup Serving

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5. Keto Potato Salad Our “Done For You” keto meal plans are completely customized based on your food

preferences and weight loss goals.

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes  -----A scrumptious salad recipe that is perfect for your lunch meal: Servings: 6 Ingredients:

 

1 large cauliflower r¼ cup sour cream ½ cup mayonnaise 2 tablespoons white vinegar 1 tablespoon mustard1 teaspoon celery seeds ¼ teaspoon salt 4 large hard-boiled eggs* ½ cup diced celery 1 teaspoon fresh dill 2 stalks green onions, thinly sliced Procedure: 1.  Prepare the cauliflower by cutting the head into bite sized siz ed florets and steaming for 3-4 minutes or in a stovetop steamer until the cauliflower is only slightly tender. Set aside to cool. 2.  Make the dressing by whisking together sour cream, mayo, vinegar, mustard, celery seed, and salt. 3.  Mash the two reserved yolks into the cream mixture and whisk until very smooth. 4.  Add the cooled cauliflower, boiled eggs, celery, onion and dill. Stir to coat. 5.  Refrigerate for about 1 hour to allow the cauliflower to completely cool and the flavors to melt together. Garnish with green onion and serve cold! Nutritional Information (per serving): Calories – 234 Protein – 7g Fat – 19g Net Carbs – 5g ➔ Click

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6.  Keto Strawberry Milkshake Our “Done For You” keto meal plans are completely customized based on your food preferences and weight loss goals.

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes  -----This Keto Strawberry Milkshake is definitely a chilling treat! Servings: 1

Ingredients: 3/4 cup Coconut Milk

 

 

1/4 cup Heavy Cream 7 Ice Cubes 2 tbsp. Sugar-free Strawberry Torani 1 tbsp. MCT Oil 1/4 tsp. Xanthan Gum  Gum  Procedure: 1. 

Add all ingredients to your blender.

2. 

Blend everything together for 1-2 minutes or until the consistency is good for you.  you.  

3. 

Pour out and enjoy!  enjoy! 

 Nutritional Information: Calories – 368 Protein – 2g Fat – 39g Net Carbs – 2g ➔ Click

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  7.  Keto Tortillas Our “Done For You” keto meal plans are completely customized based on your food

preferences and weight loss goals.

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes  -----These keto tortillas are definitely delicious and perfect to make quesadillas and tacos combined with your choice of meat and veggies. Servings: 10 tortillas

 

Ingredients: 1 cup coconut flour 4 tablespoons psyllium husk powder ½ cup softened butter, coconut oil, or grass-fed lard ¼ teaspoons garlic powder ¼ teaspoons cumin ½ teaspoons red chili powder 2 cups hot broth or hot water Procedure: 1.  Add all dry ingredients to a bowl. Mix Mi x well. 2. Add butter and/or coconut oil and mix thoroughly. 3. Pour hot broth into the bowl and stir with a spoon until the butter is melted and everything is well incorporated. 4. Roll dough into a log shape. Cut into 8 equal parts. 5. Grease a griddle, cast iron skillet, or frying pan lightly with butter or coconut oil, then heat to medium heat. 6. Shape each part into a ball. On a sheet of parchment paper, take each ball and roll out as well as you can. If necessary, use a piece of parchment paper on top of the dough, as well. If the dough tears, it is easily fixed. Just keep working with it. Your goal is to get it spread out evenly. 7. Grab a medium size pan lid, place it on top of the dough, twist, and lift. You will get perfectly round tortillas. 8. Lift the parchment paper and place the tortilla over your hand, peeling the paper off with your other hand. 9. Continue doing this until all of your dough is used. Don’t forget to use  the excess

dough to roll together for more tortillas. 10. Put into the hot griddle until the bottom begins to brown, then flip. Cook both sides until nice and browned, remove, and enjoy. 11. Use these to make quesadillas, tacos, and many other recipes! Nutritional Information: Calories – 132 Protein – 2g Fat – 12g Net Carbs – 2g

 

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8.  The Best Keto Foods Our “Done For You” keto meal plans are completely customized based on your food

preferences and weight loss goals.

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes  -----Sharing with you the list of food that is great to be included always in your keto diet:

 

         

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Fatty Meats – pork, bacon, salmon, chicken, ground beef, etc.

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Low Carb Veggies -

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Eggs – a staple on keto, good source of protein and healthy fats

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Berries – there are a lot of good options and berries are certainly one of them.

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High Fat Dairy – cheese, creams and butter

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oil and MCT oil are just few of the good choices to use   Oils – olive more 

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9.  Keto Tomato Soup Our “Done For You” keto meal plans are completely customized based on your food

preferences and weight loss goals.

 

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes  -----This keto tomato soup is a soup that will make you crave for more. Best served during cold-weather. Servings: 4 Ingredients:

             

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1 can tomato paste  paste 

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cream  1 cup heavy whipping cream 

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cheese   ¾ cup shredded Asiago cheese 

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¼ cup water  water 

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1 teaspoon oregano  oregano 

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garlic  1 teaspoon minced garlic  taste  Salt and pepper to taste 

Procedure: 1.  Place your tomato paste, minced onion, and garlic into a pot. Turn on the heat to medium and pour in your cream. 2.  Bring to a boil while you whisk the mixture together. 3.  Once it’s boiling, add in your Asiago cheese little by little. It should start thickening up. 4.  Add in the water and cook for an additional 4-5 minutes.  minutes.  too.  5.  Serve and top with pepper. You can optimally add some green onions too.  Nutritional Information: Calories – 301 Protein – 9g Fat – 26g Net Carbs – 9g

 

  10. Keto Queso Our “Done For You” keto meal plans are completely customized based on your food

preferences and weight loss goals.

✅  You can click the LINK IN BIO to start creating your 8-week plan. Simply follow the plan to achieve a successful keto diet.  diet.   Follow  @Healthfitnessbodycare Follow @Healthfitnessbodycare  for daily keto recipes  -----Are you in love with cheese? Then this will absolutely be a dip that you will make over and over again! An amazing pair to nachos or crackers.

Servings: 10

 

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Ingredients:

             

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1 tablespoon butter ½ small onion, chopped 6 whole pimento peppers 1 cup heavy whipping cream 1 teaspoon xanthan gum ¾ cup shredded cheddar cheese 1 cup shredded Gruyere cheese

Procedure: 1.  In a pot, melt your butter. 2.  Add in your onions and sweet peppers, sauteing for 3-5 3 -5 minutes. 3.  When the onions are clear, pour in your cream and stir. 4.  Whisk in your xanthan gum. If it doesn’t thicken too much, add in another teaspoon.  5.  Once your cream is thick and is bubbling, slowly stir in your cheddar cheese - one small handful at a time. Make sure it melts before adding more. 6.  Do the same thing with the Gruyere cheese, one small handful at a time. 7.  Add salt and pepper to taste. 8.  Serve with veggies, low-carb crackers, or throw on some low-carb nachos. Nutritional Information: Calories – 151 Protein – 5g Fat – 14g Net Carbs – 2g