Ketogenic Diet Meal Plan - 7 DAY FULL MEAL PLAN for Beginners

Ketogenic Diet Meal Plan, I cannot believe the amount of positive responses that I got back from the past three meal prepping Articles. It just absolutely blows me away. So thank you so much. This Article today is for you guys. I'm gonna take it up an extra notch and I'm going to provide you something really special.

Today is a complete seven-day Ketogenic Diet Meal Plan that comes with all the calories, all the macros planned down, all of the recipes and the entire shopping list that you need to get started. I'm going to show you how to make all of the recipes for the Ketogenic Diet Meal Plan right now, with the exception of bacon and eggs because I'm pretty sure you already know how to make bacon and eggs. I'll give you that one. And stick around till the end of the Article because that's where I'm gonna share with you how to actually get the Ketogenic Diet Meal Plan and all of things that are included in this Article. So, let's get started.

So we're gonna start with some buttery steak and broccoli. So, grab a head of broccoli and cut up all the florets off the actual broccoli head. Put them to the side and you're going to steam them for about 10 to 15 minutes just until they are tender. Place them on a plate and then we're gonna get started with the steak. So you're gonna salt both sides of the steak.

Be very liberal with the salt. Don't be scared of the salt especially on the ketogenic diet. And you're gonna heat up a frying pan to very hot. And then place it in and we're gonna sizzle it for about two or three minutes each side. When you flip it, place the butter in and put some rosemary over the top and just start spooning the butter over the steak.

It is going to taste absolutely delicious and the rosemary gives it a really, really nice flavor. (light music) So now we're gonna move on to the scrambled eggs with avocado. So you're gonna crack three eggs into a bowl and mix it around with what I call this magic whisk here.

I have put the link to this in the description below. You're gonna add some salt and pepper and you're gonna cut up half an avocado by simply going around the outside of the seed and heating up a frying pan, putting some butter into the frying pan, about a tablespoon and putting all of the eggs that you whisked up just before.

Now, it's going to be very, very quick and you're going to just move it around slightly and remove the eggs when they are still a little bit gooey. Now, you can cut the avocado up however you like but this is just a fantastic meal for breakfast and it's really, really nutritious. So this is a lamb chop and we're gonna make a feta salad with this as well.

So do exactly the same as you would with the steak with the lamb chop and add some rosemary over the top and spoon the butter as you go. It really is the best way to cook any style of meat in the frying pan.

And you wanna keep all of the juices with it. Now, get about a cup of spinach and you're just gonna crumble some either Danish or Greek feta over the top and get some olive oil in there with some salt and pepper and mix it all together. (light music) Now, I'm not sure whether you've steamed chicken before but this is a really simple way to do it. And you can cook all of your green veggies at the same time. So you just mash it out with a meat tenderizer in between two bits of baking paper there so it's really nice and thin.

So this is bok choy and you just wanna cut the ends off it and wash the inside because it tends to build up a lot of dirt on the inside. Now, take a stick of ginger and the actual recipe calls for shallots but I'm using basil today, whatever you want. But this is a trick to chop basil without bruising it. You wanna roll it up and then slice it like you would anything else. Add plenty of sesame seed oil in there and mix it all around.

This is going to go on top of the chicken once it's done steaming. So you wanna steam it in there for about five minutes each side and put the Asian greens on top of it. And so, look at that. It's fantastic. It comes out really, really juicy and you serve it with the Asian greens that have been steamed there and also the sauce that you made on top.

So for breakfast, you're gonna start off with an avocado smoothie which is basically a cup of spinach, a cup of almond milk, two tablespoons of chia seeds, some ginger which contrasts nicely with the avocado, half an avocado and a tablespoon of coconut oil.

And so you're gonna put some ice in there as well if you desire but it's up to you. Blend that until it's really, really well mixed together. You pour that into a cup and drink that for breakfast and it's delicious. Bunless cheeseburgers are really easy to make.

Now, with beef patties you wanna push the inside of the beef patty down so that when you're cooking it, it doesn't become raw on the inside.

And you're gonna put some cheese on it when you flip it over. We're just gonna cut up some onions and a little bit of tomato as well. And you've got a leaf of an iceberg lettuce. Now, these are perfect because you just put all of the ingredients inside so you've got some mustard there.

You put the beef patty with the melted cheese on top and a little bit more mustard and some tomato and onion. Wrap that all up and it seriously tastes like the best cheeseburger you've ever had. And if you're using good quality meat, this is really healthy for you. (light music) Throw out the taco seasoning because tacos are basically a mix of paprika and cumin. And if you get those two right, you can make mints taste really, really good.

Now, the trick with using iceberg lettuce is to cut it from the stalk like I did just then and then slice the end floppy bits off so you've got a really nice shell.

And you're just gonna spoon that mint into there, add some tomato and a little bit of shredded cheese and some sour cream in there and you have a perfect taco. (light music) Cobb salads are really delicious and all you need to do is cook up some bacon, also boil an egg and you're going to cut up some lettuce and put that into a bowl. I'm using iceberg lettuce but you can use romaine lettuce if you like. Some cherry tomatoes in there.

Using the bacon that you've previously cooked, push with the back of your knife, don't ever use the blade of your knife to get anything off a chopping board.

You wanna have some cheese in there. And you wanna cut the egg so it's nice and runny and that's a perfect Cobb salad that's really, really delicious. Sesame beef coleslaw or otherwise known as crack slaw is basically just some mints, some coleslaw mix, some vinegar, some soy sauce, some sriracha sauce and a whole bunch of sesame seed oil. And you're just going to cook all of that down until the coleslaw has become quite soft and you're gonna add some sesame seeds in there.

Eat it for dinner and store some for tomorrow's lunch as well.

It's a really delicious meal. (light music) Now, rib eye with Brussels sprouts is probably one of my favorite dinners. You're just gonna cut up a whole bunch of Brussels sprouts, add some paprika and any kind of herbs you want in there with some olive oil. And you're going to bake that for about 20 minutes in the oven and they come out super crispy.

So you're gonna have that with your rib eye steak. And you just cook the rib eye steak exactly how I told you in the previous section of this Article. And it's going to come out really, really delicious. (light music) Thank you so much for watching, guys. Make sure you go to the URL on the screen right here because that's where you'll be able to get the free Ketogenic Diet Meal Plan with the entire shopping list and all of the calories and the macros planned out for you.

Again, thank you so much for reading and see you next week..

Keto Diet for Women Over 50 Everything You Should Know

 In this ultimate guide to do keto diet for women over 50, we will debunk every myth you have regarding the keto diet for over 50-year-old women losing weight can be tough at any age but it can be increasingly difficult for women in their 50s muscle loss and the hormonal changes associated with menopause prime your body for fat gain and not fat loss this doesn't mean women in their 50s can't lose weight.

It's just that they have to work a little harder at it than when they were younger yes one of the best diets for weight loss for 50 plus menopausal women is the low-carb ketogenic diet keto for short vegetarian keto diet chart India benefits of keto diet for women over 50 ketoses mostly thought of as a weight-loss diet however low-carb keto diets offer additional several significant benefits to women in their 50s

Those benefits include one reduced body fat a lot of diets promise weight loss but in many cases that weight is mostly water, keto increases fat burning and produces better results than most other diets keto also preferentially targets abdominal fat correctly called visceral fat abdominal fat tends to increase in keto diet women over 50 this raises the risk of heart disease cardiac arrest and stroke accumulation of abdominal fat is largely due to the hormonal changes associated with menopause to increased insulin sensitivity carbs are digested and turned into glucose.

When you eat carbs your body produces the hormone insulin to ferry the glucose into your liver and muscles however with age your body's sensitivity to insulin decreases and that means the glucose is more likely to be converted into and stored as fat leading to weight gain low carb diets.

Increase insulin sensitivity this means that the few carbs you do eat won't be turned into fat increased insulin sensitivity also helps regulate your blood glucose levels low levels of blood glucose are inextricably linked to improving general health as well as a lower risk of developing type 2 diabetes 3 enhanced brain function menopausal women often experience things like memory loss mood swings and difficulty concentrating.

They may even suffer from depression and anxiety this is because levels of estrogen the primary female sex hormone decline during menopause and that affects the amount of glucose reaching your brain the keto diet gives your brain an alternative source of fuel ketones your brain functions better on ketones and things like mood swings and memory loss are much less common on a low-carb diet the keto diet is also linked to a reduced risk for several neurological conditions including Alzheimer's disease and Parkinson's disease both of which are more common in people who are aged 50 plus for reduced inflammation.

The aging process can be hard on your body menopausal women in their 50s suffer from knee and hip pain, as well as headaches and other types of nonspecific pain Kito is a high-fat diet, and some fats, are very useful for calming inflammation and good anti-inflammatory fats that should be part of the keto diet include olive oil oily fish such as sardines tuna and salmon avocados and avocado oil walnuts in contrast foods like refined carbs sugar and processed foods are all linked to increased inflammation.

These foods are not part of the keto diet 5 improved blood lipid profile many women in their 50s experience increased levels of triglycerides and bad LDL cholesterol this is a recipe for heart disease despite being high in fat low carb diets have been shown to lower triglycerides and LDL cholesterol while increasing levels of good HDL cholesterol.

These changes are linked to improved cardiovascular health in a lower risk of heart disease six reduced blood pressure women tend to have a lower blood pressure than men however that can change when you enter your 50s and menopause starts to take hold high blood pressure is linked to a host of serious medical problems including heart disease kidney disease and stroke.

The low-carb keto diet has been shown to help lower blood pressure levels 7 increased bone mass older women are prone to bone loss which if left unchecked can become osteoporosis this is a medical condition characterized by weak bones that are prone to fracture Kito eliminates the nutrients that can interfere with calcium absorption combined with lots of leafy green vegetables that are naturally high in calcium.

Keto can help improve both bone health and density 8 bless muscle loss women in their 50s tend to lose muscle faster than those in their 20s 30s and 40s muscle loss lowers your metabolic rates leading to weight gain and making it harder to lose weight losing muscle will also affect your strength making everyday activities harder and more tiring the ketogenic diet involves eating moderate amounts of protein and protein is vital for muscle / severe agen protein contains amino acids and amino acids are the building blocks of muscle tissue it's clear to see that keto can be very beneficial for women in their 50s both for weight loss and for improving health.

Going keto means cutting out many of the foods that we know are unhealthy and replacing them with foods that are high in beneficial nutrients in short keto is not just a diet for overweight people it's a diet for anyone who wants to live a longer healthier life sale keto for women over 50 a complete guide for senior women become keto-adapted shed excess pounds balance hormones and regain body confidence.

Keto for women over 50 a complete guide for senior women to become keto-adapted shed excess pounds balance hormones and regain body confidence English publication language independently published publisher thirteen dollars and 47 cents buy on Amazon how to start keto for women over fifty while Kito is a straightforward diet.

It's not always easy to make the transition from a high carb diet to eating 50 grams of carbs or less per day make your transition into low carb keto dieting easier by following these guidelines one has a plan start date keto is so different to other diets that you can't just jump in without doing your homework pick a start date and give yourself time to read up on the ins and outs of low carb dieting.

Learn more about what you can and can't eat spend this time gathering any low-carb resources that might be useful such as meal plans and recipes also tell your friends and family you are going keto and that your diet is about to change. ask them to be supportive and understand that you won't be eating bread rice pasta etc for the foreseeable future to clear your cupboards of unwanted carbs shortly before you start your keto diet.

Clean out your kitchen cupboards and refrigerator of any non-keto foods you might think you can resist temptation and won't eat them but the truth is you are more likely to break your diet if you have easy access to high carb foods don't make the mistake of eating all these foods though the more carbs you eat in the lead-up to going keto the harder and slower your transition into ketosis will be 3 use a food tracking app successful.

Keto dieting means limiting your carb intake to 50 grams or less per day the easiest if not the only way to do this successfully is to use a food tracking app good options include My Fitness Pal my plate my macros plus armed with your easy to use the macro tracker you can fine-tune your meals so that you hit the correct intake of carbs protein and fat for understanding that the first two weeks of the hardest going keto is not always easy, especially for the first two weeks.

It takes time for your body to use up all of its onboard carb stores and make the switch to using ketones for energy instead some people experience unpleasant side effects during this time which are usually called keto flu while the keto flu is in Syria and it's definitely not catching you may feel unwell until your body fully enters ketosis common keto flu symptoms include headaches nausea constipation insomnia fruity-smelling breath increased urination fatigue mood swings cravings.

The good news is that these symptoms show your body is starting to transition from using carbs for energy to using ketones. You are well on your way to becoming a fat-burning machine your symptoms will soon disappear and within one to two weeks they will pass completely also once they have passed and unless you cheat on your diet you'll only ever experience keto flu once 5 don't cheat a lot of diets allow you to have days off and even cheat by eating unhealthy foods from time to time.

The keto diet is not one of those diets if you cheat on keto by eating carbs you will kick yourself out of ketosis and will have to go through another bout of keto flu to get back on track long story short don't be tempted to cheat on keto. it's just not worth it instead reward your good dietary habits with other types of treats good options including going to the movies buying a new workout outfit or treating yourself to a massage or beauty treatment.

High carb food treats are not part of the ketogenic diet 6 consider using some well-chosen supplements while you don't have to use supplements on the keto diet they can make things easier for women over 50 good options include 1 exogenous ketone. exogenous ketones are ketones from an external source taking exogenous ketone supplements will speed up fat burning give you energy keep your mind clear and can help alleviate many of the symptoms of keto.

Flu exogenous ketones are available in capsules and as drink mixes 2 medium-chain triglycerides MCTS for short these special fats are quickly and easily converted into ketones more ketones mean better fat burning and weight loss more energy and fewer keto flu symptoms MCT supplements are made from palm or coconut oil however coconut oil is the best and is also the most environmentally-friendly choice.

MCTS are available as oils or an easy to mix powder from three electrolytes and minerals that are excreted in your urine and also lost when you sweat the keto diet increases urine output and that can mean your body starts to run low on these critical substances signs of low electrolyte levels include headaches and muscle cramps electrolyte supplements replace lost minerals and can help prevent several of the symptoms of keto.

Flu 7 treat keto is a lifestyle and not just a diet when most people think about a new diet they only plan on following it for a few weeks they figure they will suffer through it until they have lost some weight and then go back to the previous way of eating invariably this leads to weight loss followed by weight regain what experts call yo-yo dieting with keto you'll get much better results.

If you treat low carb diet as a lifestyle choice and not a short-term fix that way you'll not only lose weight but you'll keep it off for good - in addition most of the benefits outlined earlier in this article only apply while you are low carb dieting if you break your diet you can wave goodbye to things like lower blood pressure better cardiovascular health reduced inflammation and improved bone health keto is good for weight loss in your 50s but it can be so much more than that - it can have a profound and significant effect on every aspect of your health.

Don't throw away those benefits by hitting and quitting keto after a few weeks or months instead make a long-term commitment to low carb dieting you'll love the results if you do bestseller no.1 keto diet cookbook after 50 the ultimate ketogenic diet guide for seniors 28-day meal plan lose up to 20 pounds in three weeks keto diet cookbook after 50 the ultimate ketogenic diet guide for seniors 28-day meal plan lose up to 20 pounds in 3 weeks time

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Burn fat with a kinder and gentler approach to the ketogenic diet and easy exercises for effective weight loss and diabetes prevention weight loss for women over 50 book 1 keto for women over 50 burn fat with a kinder and gentler approach to the ketogenic diet and easy exercises for effective weight loss and diabetes prevention weight loss for women over 50 books 1 Amazon Kindle edition Harper Amanda author English publication language 102 pages the 8th of July 2019 publication date $4.99 buy on Amazon bestseller no 9 keto diet for women over 50 the complete ketogenic diet guide for seniors with a 21-day meal plan to lose weight transform body and live.

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Understanding nutritional needs for effective weight loss on the keto diet keto for women over 50 understanding nutritional needs for effective weight loss on the keto diet Amazon Kindle edition hailed Barbra author English publication language 195 pages the 3rd of March 2019 publication date $3.99 buy on Amazon is keto the right diet for women over 50 fa Q's do you still have questions about the keto diet for women over 50 no problem because we've got answers.

Here are our responses to the 10 most common keto questions.

1. 1. How much weight can I lose on keto? Most keto diets err lose 10 or more pounds in the first two weeks a lot of this weight is water as your body releases and excretes water as it depletes carbs however subsequent weight loss will be fat and you should be able to continue losing around 2 pounds per week for as long as you stick to your diet.
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3. 2. What foods can I eat and what should I avoid on keto? Keto is a high fat moderate protein low carb diet this means that foods like avocados butter oils nuts meat fish eggs and some dairy are in and sources of carbs such as bread rice pasta potatoes cookies most fruit and cereals are out you can also eat plenty of low carb fibrous vegetables and some low sugar berries
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5. 3. Isn't eating a lot of fat unhealthy? It all depends on the type of fat you eat processed hydrogenated and trans fats are definitely bad for you and should be avoided however natural fats such as olive oil butter avocado oil peanut oil and other types of fat are actually very good for you monounsaturated fats and polyunsaturated fats are especially beneficial in a link to improved cardiovascular health for.
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7. 4. How do I know I'm in ketosis? there are several ways to check you're in ketosis the most common way is to use keto sticks which are indicator strips that detect the number of ketones in your urine this is the least accurate ketone measuring method you can also use a ketone breath analyzer while non-invasive this method only detects acetone which is not the most critical ketone for weight loss the best way to determine if you are in ketosis is with a blood ketone monitor this provides medically accurate real-time results and is considered the gold standard of ketone assessment.
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9. 5. Can I do keto if I'm a vegetarian or vegan? Yes you can while you won't be able to eat any animal products such as butter or meat you can still reach and maintain ketosis there are lots of vegetation and vegan fat and protein sources available but you will need to look out for hidden carbs for example beans are a good source of protein but also contain carbs instead you'll need to seek out low carb sources of protein that also vegetarian and vegan friendly such as almonds chia seeds hemp seeds and hemp seed protein powder Lou penny beams nutritional yeast peanuts peas and pea protein powder pepitas soybeans and unsweetened soy milk spirulina tempeh tofu.
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11. 6. How can I get into ketosis faster the sooner? You get into deep ketosis the faster your keto flu symptoms will vanish and the sooner you'll start losing weight the following strategies can help you get into ketosis faster reduce your carb intake to 20 to 30 grams per day exercise or increase physical activity levels try intermittent fasting exercise in a fasted state take exogenous ketones to increase your fat intake, especially MCT.
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13. 7. Is ketosis healthy? Ketosis is an entirely natural state your body enters ketosis if you have to go for a prolonged time out food such as if you were stranded on a deserted island with nothing to eat being in ketosis could help keep you alive does that sound like something unhealthy people often confuse good ketosis with bad ketoacidosis happens in uncontrolled diabetes and is not the same as ketosis in ketoacidosis the blood becomes more acidic which is every bit as dangerous as it sounds despite sounding similar ketosis and ketoacidosis are very different and should not be confused.
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15. 8. How long can I stay in ketosis? There is no need to put a time limit on ketosis it's safe to remain in ketosis for as long as you like some good populations are almost always in ketoses such as the Inuit and the Maasai Mara both of whom survived by eating high-fat moderate protein and low carb foods.
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17. 9. Can I eat out on keto? Eating out on keto can be tricky as despite their popularity low carb diets are still not viewed as mainstream however with a little planning you should still be able to eat out and stay true to your ketogenic diet tips for eating out on keto include turning away the complimentary bread basket and breadsticks ask for more vegetables or salad instead of rice pasta noodles or potatoes fish and steak are always good choices skip dessert and have a coffee instead if possible order your meal in advance after perusing the online menu tell your server about your diet and ask for low carb recommendations.
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19. 10. Can I drink alcohol on keto? Alcohol can be consumed in moderation on keto but some beverages are better than others alcoholic beverages that are generally ok on keto include light and low carb beers dry wines gin vodka whiskey bourbon and scotch tequila rum brandy however remember that consuming several drinks at a time can result in consuming more carbs than you are allowed in keto also drinking alcohol can lower your inhibitions and willpower making it harder to stick to your diet consuming alcohol also inhibits fat burning that said the occasional alcoholic drink shouldn't harm your progress too much I have seen people getting good results by keto diet after age 50 to 60 keto success stories over 50 trying keto for the first time can be daunting some people even find the idea of cutting carbs scary

The good news is that the keto diet has been around so long that there are lots of success stories that will motivate you and relieve your fears these women lost weight and got healthy with keto and you can do it too one Karen age 51 in the past Karen's struggled to lose weight and keep it off she was one of life's habitual yo-yo dieters with keto Karen lost seventy-pound and has kept that weight off for five years while dealing with the symptoms of menopause read the full story to maria age 70 where many 70-year-old people have given up trying to lose weight

Maria decided she'd had enough of being overweight unhappy and unhealthy and started keto in just one year she lost 76 pounds and in her own words has never felt better 3 Mary aged 53 after an annual checkup Mary was diagnosed as pre-diabetic which is just a short step away from full-blown type 2 diabetes shocked interaction she adopted the low carb keto diet reversed her symptoms and lost over 50 pounds conclusion if you want to lose weight and keep it off even in your 50s

The keto diet is one of the best ways to do it it's ideal for women in their 50s because it addresses many of the issues that accompany menopause the low-carb keto diet is not just a weight loss diet it's a health-boosting diet and while the first one to two weeks can be tough after that it's a breeze there is no starvation no cravings and you'll have more energy than ever before that's why keto is one of the most popular diets around and remember it was invented over a century ago and that means it really does work.