After reading the article Keto Diet Plan PDF, click the link in the description to download the PDF program would you like to know exactly what to eat to lose fat and get healthy without giving up your favorite foods or starving yourself if you're serious about achieving permanent fat loss and the complete health transformation while leading tasty meals like ribeye steak with roasted garlic and butter.
Then I invite you to read the short article, hi my name is Rachel Roberts I'm not a professional article grapher but what I have to share with you is so extraordinary and powerful that I decided to create this article Keto Diet Plan PDF for you myself so bear with me a little here's the deal in my opinion the nutrition industry is hopelessly broken instead of helping people improve their health and overall physical appearance the world is filled with myths scams and flat-out lies.
I mean it's obvious the current Dietary Guidelines don't work just look at the stats seventy one point six percent of American adults age 20 and above are overweight of which more than half are obese if you're one of the millions of people who follow all the nutrition rules outlined by health and fitness gurus but still carry excess fat it is not your fault the truth is no matter how genetically doomed you may think you are and no matter how frustrated you may feel after trying and discarding many diets you absolutely can have the lean and alluring body of your dreams.
You see getting into fantastic shape isn't nearly as cruel as nutrition and fitness gurus want you to believe in fact if you avoid the four most common and catastrophic diet mistakes shaping your dream figure is actually a simple process are you making one or more of the following four common diet mistakes that sabotage health and stall fat loss mistake number one not being in a calorie deficit according to some experts losing weight and keeping it off is all about controlling the types of food you eat they say particular foods are fattening because they pause fat burning and cause a hormonal environment that leads to weight gain while other foods balance the system and stimulate fat loss.
While that's partially true it doesn't give you the full picture the reason is that if you want to lower the number on your scale the most important thing you must do is enter a calorie deficit it's simple if you consume more calories than you burn you'll gain weight and if you consume fewer calories than you burn you'll lose weight that's a scientific fact looking for proof well dozens of studies show the vitality of calorie balance one of these is a case study by Marc hob a professor of human nutrition at Kansas State University.
He carried excess pounds and knowing the importance of calorie balance decided to do an experiment for two months he only ate foods like Twinkies Oreos Doritos and protein shakes while maintaining a daily energy deficit of 800 calories the result in just two months he lost 27 pounds and reduced his body fat from 33.4% to 24.9% now I don't recommend you follow such a diet but it illustrates my point if you want to lose fat, you must be in a calorie deficit the thing is however that not all calorie deficits are created equal some can do more harm than good and that's why even after dedicated efforts.
Many calorie counters still don't lose fat and achieve their dream body I'll explain why that's the case in a minute mistake number two severe calorie restriction that gives you the metabolism of a 90 year old lady if an energy deficit of 250 calories a day will get you lean a 1000 calorie deficit will give you the results four times as fast right wrong many people make this mistake and I used to do it too before I knew any better the truth is severe calorie deficits screw up your physiology that's why almost all low calorie diet heirs regain the lost pounds when they stop the program plus most often gain some more on top of that you see your body doesn't know you're trying to get ripped for the beach instead because you're starving yourself.
It thinks you're stranded with no food as a result your body's metabolism will plummet to prevent you from losing weight this means that as soon as you come off your diet your body will store as much food as possible as bad to prepare itself for the next starvation that's why essential to eat according to a calorie target fine-tuned for your body your situation and your goals mistake number three thinking all calories are created equal thus far we've looked at calories and while calories are a crucial piece of the fat loss puzzle they're in no way.
The only thing that matters you see when most people say they want to lose weight they actually strive to improve their health and look better the thing is if you want to accomplish such beats you shouldn't strive for weight loss instead set your sights on fat loss that's because losing weight doesn't necessarily improve health and appearance but losing fat does now when it comes to fat loss calories remain a crucial element but what is just as crucial is your macro intake in other words your consumption of protein carbs and fat is vital how you setup your macros has a profound effect on how your body will respond to the meals you eat.
For example if you consume too many carbs it'll be near impossible to lose fat even if you maintain a calorie deficit that's because carbs spike insulin a hormone that blunts fat loss in two main ways one of these is that elevated insulin levels block the release of fat from your fat cells and if your cells can't release fat your body can never burn off the excess second elevated insulin levels cause the storage of energy found in your bloodstream to morph into body fat cells this means the energy won't get burned off by tissues like muscle but instead snakes its way around to places like your hips and abs that's why researchers call insulin the fat storage hormone and that's why carb rich diets make it nearly impossible to lose fat insulin is but one example optimizing your macros is crucial for many more reasons.
So in a minute I'll show you how to set up your macros to triple fat loss the best part the method I'll show you in a minute from now is effortless to follow and never leaves you hungry in fact this eating style is so satiating and easy to follow that you would probably forget you were on a diet if you weren't losing fat so fast mistake number four following an unrealistic overly restrictive diet willpower works like a you only have so much of it until it runs out that's why very restrictive diets deplete your willpower increase your cravings and lead to binging the exact opposite of what you want when trying to build your dream body I've seen it countless times before a guy or girl who is dedicated to losing weight and getting healthy to kick things off.
They start a diet that only allows food like tilapia asparagus and chicken after all that's what the fitness magazines recommend while the results are great in the beginning and the dieter loyally brings Tupperware boxes packed with healthy meals wherever they go their willpower eventually runs out and that diet gets tossed out the window just keep in mind that dieting itself is already hard don't make it even harder for yourself by enforcing all kinds of unnecessary restrictions otherwise you'll likely take on a screw it mentality after a few weeks or even days wake up in a sea of Twinkie wrappers and be back to square one the solution to these four common and disastrous diet blenders we've just covered a keto meal plan customized to your body situation goals and tastebuds if you want to take all the guesswork out of your diet and follow a guaranteed to work plan then you'll love my brand new custom meal plan service for the last few years.
I've United leading nutritionists personal trainers and chefs to develop custom keto meal plans that are effective convenient cost-effective and most importantly enjoyable and when I say custom meal plan I mean it these aren't your run-of-the-mill here are some recipes pulled together from random blogs meal plans that many nutrition gurus sell for way too much money instead we tailor your entire meal plan to your own unique situation needs goals and dietary preferences to ensure you experience optimal progress and follow a diet you enjoy in other words your days of suffering on ineffective and overly restrictive diets are finally over it's time to start working based on a method that's best for you now besides being customized to you another beauty of these meal plans is that they're based on the keto diet and unless you were lost in the Himalayas for the last few years.
I bet you've heard of the keto diet in fact you probably have a friend or family member who has transformed their body like magic with this diet but in case you didn't know or just forgot here's a quick recap a keto diet is an eating style where you consume almost no carbs moderate amounts of protein and high amounts of dietary fat so you'll be eating tasty high-fat meals like ribeye steak with roasted garlic and butter why would you do that you may wonder well a very low carb intake puts you into a state called ketosis you see under regular circumstances your body relies for the most part on glucose the stored form of carbs when you minimize your carb intake however there's not enough glucose available for your body to fuel all its functions and because some tissues like your brain cannot use fat for fuel your body needs an alternative energy source to stay alive that's where ketones come in ketones are chemicals produced in your liver.
When glucose is scarce various tissues like your brain can use these ketones for fuel when glucose is absent that's an excellent outcome because otherwise you would die now when your body uses primarily ketones and fatty acids for fuel you're in a state called ketosis that's invaluable because ketosis gives you an unfair advantage on your fat loss goals want proof here's what a meta-analysis of 13 randomized controlled trials published in the British Journal of nutrition concluded individuals assigned to a very low-carbohydrate
Ketogenic diet achieve a greater weight loss than those assigned to a low-fat diet in the long term hence a very low-carbohydrate ketogenic diet may be an alternative tool against obesity to further trials found the keto diet leads to more belly fat loss and produces up to three times as much weight loss as a high carb low fat diet that's right those who followed a keto diet lost more fat while eating tasty foods like bacon scrambled eggs with hot sauce barbecue wings and pork rind nachos, I know that sounds almost too good to be true but there are seven reasons why the keto diet is the holy grail for fat loss.
The first reason is that the keto diet significantly increases fat burning as mentioned earlier insulin is the enemy fat-loss elevated levels of this hormone blunt fat-burning all while shuttling energy in your bloodstream into your fat cells on a keto diet however insulin levels drop which not only benefits your health but also significantly boosts fat burning.
The second reason is that the keto diet is simple and easy to follow. I mean what's not to love about losing fat while being able to eat tasty high-fat foods like bacon eggs cheese and steak
The third reason is that the keto diet destroys hunger cravings after all you'll never lose fat and keep it off on any diet that leaves you hungry that's because hunger is an irresistible force sooner or later hunger always defeats willpower that's why nearly all diets fail eventually you can't take the cravings anymore and you'll regain all that lost weight by binging the keto diet however brings hunger to a dead end stop when you go keto you won't feel hungry as you can see by the following graph published in the American Journal of Clinical Nutrition. That's why this eating style is superior for losing fat and keeping it off in other words you'll not only look fantastic in the after photo but also in the after the after photo.
The fourth reason is that you don't have to exercise on a keto diet to lose fat in other words no more toiling away hour upon hour of boring cardio on the treadmill that's said since following a keto diet will boost your energy levels drastically after around 1 week you will probably become more active which may motivate you to exercise but as mentioned you lose fat quickly whether you're active or not.
The fifth reason is that it's healthy and safe to follow a keto diet plan PDF in fact it's probably much healthier and safer than the way you eat now for instance various studies show that keto diet can reduce your heart disease risk by elevating levels of the good HDL cholesterol decreasing blood triglycerides levels and lowering blood pressure and research also shows that keto diet can boost mental health reduce depression act therapeutically against various neurological conditions prevent manage and even reverse type 2 diabetes and may even prevent and fight some types of cancer.
The sixth reason is that the keto diet will cause you to lose weight like clockwork just right after you begin your customized keto meal plan you'll start to lose fat automatically you don't even have to think about nutrition all the time in fact since you'll never be hungry while following this diet you would probably forget you were on a diet if you weren't losing fat so fast in other words the keto diet is a proven method to transform your body fast so how much fat do you want to shred by ordering your custom keto meal plan you'll finally have control over your health and figure here's what you'll get if you start today you'll get a 60 day meal plan based on the experience and expertise of industry leaders that includes nutritionists personal trainers and chefs to ensure you make optimal progress toward your dream figure.
You'll get a diet optimized to your own ideal calorie and macro this is vital because if you mess up your calorie and macro you might as well not even start a diet that's why we base your meal plan on science-based methods to figure out the ideal calorie and macro and goals you'll get delicious meals based on your food preferences to be able to offer this to you we've done extensive research and testing and United with top leading keto chefs to provide you with mouth-watering recipes so we'll give you meals customized to your food preferences to ensure you'll look forward to each meal this not only makes your diet enjoyable but also helps you make a long-lasting change you'll get instructions on how to further customize your meals we do this by providing you with options to further customize your diet to your preferences for instance.
If you don't feel like eating bacon you may have the choice to replace it with beef you'll get a meal plan with lots of food variety this ensures you'll get a broad spectrum of nutrients while also making sure dieting stays enjoyable you'll get crystal clear step-by-step recipe instructions so even if you have no cooking experience preparing your meals will be a breeze all you have to do is follow your simple instructions and reap the rewards that come with it you'll get a downloadable grocery list in other words no more time wasting in the supermarket you'll get a downloadable shopping list for each week that details every ingredient you'll need in the upcoming seven days and much more.
In other words we've done everything we can to design a convenient effective and enjoyable meal plan to help you reach your health and body shape goals best of all you'll get your custom keto meal plan for less than 5% of what you would normally pay you see usually having a personalized nutrition plan created just for you can get really expensive really fast if you go to a nutritionist you'll pay around $100 for your initial meeting and an average of $400 per month for modifications and check-ins so for a 60 day nutrition plan expect to pay around $900 and after spending all that money it's very likely you'll end up with the same outcome as the rest of their clients devastated with your results and clueless about what to do next.
I know how it feels because I've been there myself forking out thousands of dollars for no results and I know how shattering it is to spend all that time and money and not even end up close to your ultimate goal I don't want you to suffer from such an experience and that's why I'm offering this service my goal is to help people transform their health and figure without going through the unnecessary struggles that often come with it click the link to download the program
