Get Keto Fit

Hey my 2activepeople,

big day today for me!I finally decided to go for the Keto Diet !They say once you do it you never come back hmm we’ll see.I was so terrified about it because I love carbs and I had always the opinion that our body needs everything in moderation.What made me change my mind?The fast and effective results and the way you feel – more energy.If you want to know more about the Keto Diet check out my review here.

A few tips you need to know to get started…

Drink water – as much as you can and a little more

I begin my day with 2 glasses of water it helps me wake up and feel energized.Try to drink 1 glass of water per hour.It really helps to carry a small bottle of water with you all the time.

Eat more salt

Keto is a low carb diet and there will be a heavy loss of sodium and electrolytes your body needs.So don’t be afraid to add more salt in your food.

Be careful and listen to your body

Symptoms like dizziness , headaches,nausea,upset stomach,lack of mental clarity (brain fog),sleepiness,fatigue.Ok don’t be afraid it will last only three days,it depends on how high in calories your diet was and it is totally worth it.

Eat less than 20gr carbs per day and that’s a rule

I love sugar,bread,pasta too but you can survive without them trust me.

Eat Fat

Yes baby fat.Keto is a low carb , high fat and moderate protein diet- so keep it like this.

It’s All About Maths

You need to know

1.The daily amount of calories you need to consume.It depends on your sex,weight,height,age and daily activity.You can find the exact number of your calories intake here

For example me , I am a woman-26 years old-58 kg-1.67 m and I work out 6 to 7 times per week.

I have to consume 2299 calories per day.If I want to loose 0.5 kg per week I have to reduce it to 1799(500 calories).Keep in mind that 1kg=7000 calories.But I don’t recommend this.

2.Count your carbs. 1 gr of carb = 4 calories so my daily carb intake is 80 calories.These are really net carbs. This means you can deduce 1 gram of carb per gram of fiber that you eat.

3.Count your protein.Between 10%-35% percent.If you want to loose fast weight and not muscles keep them high at the beginning.I will consume 30% and that is 0.3 x 1799 = 539,7 calories

4.The rest is fat – for me 1179 – don’t be shocked it will work perfectly.

5. Define your macros.As I mentioned:

1gr of carbohydrates = 4 calories

1gr of protein = 4 calories

1gr of fat = 8 calories

For me his means

carbohydrates = 20 gr

protein= 135 gr

fat = 147 gr

Easy Peasy

Here is a list of the ”good fat” foods you can consume

  • Avocado
  • Beef tallow
  • Butter
  • Chicken Fat
  • Ghee
  • Non-hydrogenated Lard
  • Macadamia Nuts
  • Mayonnaise (watch out for added carbs)
  • Olive Oil
  • Coconut Oil
  • Coconut Butter
  • Red Palm Oil
  • Peanut Butter

 

Protein sources

  • Meat
  • Fish
  • Shellfish
  • Eggs
  • Pork
  • Poultry
  • Bacon and Sausage
  • Peanut butter

Don’t skip your veggies

This is very important- eat everything green in color !!!!!Try to have a salad in every meal.

[checklist][/checklist][checklist][/checklist][checklist][/checklist]Raw and organic milk products are preferred here. Choose full fat everything over low fat or fat free.

  • Heavy Whipping Cream
  • Hard and soft cheeses – (Cheddar, Mozzarella, Cream Cheese, Marscapone Cheese, etc.)
  • Sour Cream
  • Cottage Cheese

And Seeds

  • Macadamias, walnuts and almonds,cashews and pistachios are all welcome here

Ok deep breaths let’s get started and don’t wait until next Monday it doesn’t matter.Also don’t count every grammar just eat more fat and protein.Our first 3 day goal is to get into ketosis.Excited?

Day 1

Breakfast: 1/2 avocado with 1-2 tbs of coconut oil and bacon.

Coffee with heavy cream and sweetener if you like

Snack: 5 almonds and 5 macademia

Launch: 1 green salad and veggies , poultry of your choice and 1tbs os butter.

Snack: 1/2 avocado with 4 tbs of cottage cheese

Dinner:1 green salad and veggies and salmon

 

Day 2

Breakfast: 1 egg with 1 cup of raspberries

Coffee with heavy cream and sweetener if you like

Snack: high fat yogurt

Launch:  1 green salad and veggies,fish and 1 tbs of avocado oil or coconut oil

Snack: 10 nuts

Dinner: 1 tuna salad with 2 tbs of mayonaise , celery , lettuce (If you don’t like tuna you can eat the salad without the tuna fish and choose another fish)

 

Day 3

Breakfast:

Snack: celery with almond butter or coconut oil

Launch: Chicken Vegetable soup or turkey meat and 1 tbs of olive oil

Snack: 1 apple or orange

Dinner: Steak with asparagus and broccoli and homemade dressing of 4 tbs of high fat yogurt with 1 tbs of butter

 

Happy Keto start I am waiting for your comments,

xoxo Kalliope