A KETOGENIC DIET PLAN FOR BEGINNERS THAT IS THE BEST OVERVIEW:
Anyone that has been struggling to lose weight and increase one’s health can practice a Keto Diet plan for beginners that solves one’s problem because it covers the key recipes, foods, and supplements that enhance one’s health and longevity.
Furthermore, the goal of The Ketogenic Diet For Health And Longevity companion to this post should also be read, since it explains the basis for the Ketogenic Diet itself at this always expanding Keto-Longevity.com Blog.
This post will focus on the specifics of how one can revert to the diet on which one’s Ancestors survived and prospered for hundreds of thousands of years, and how one can Lose Belly Fat Fast Without Any Hunger.
It is key to obtaining Longevity now and experiencing Ketogenic Diet weight loss, which is the focus of this continually expanding Keto-Longevity.com blog.
This Caveman diet remained the primary diet in the US until about 1900 when obesity, cancer, heart disease were quite rare.
Today, these diseases plus many more related ailments are epidemic and growing in prevalence.
THE KETOGENIC DIET VS THE ATKINS DIET
The Atkins Diet preceded the ketogenic diet and focused on low carbohydrate amounts just as the Keto Diet does. However, the primary difference between the two is that the Atkins Diet emphasizes a higher protein level than the keto diet.
The Atkins Diet does not recognize that too much protein will cause an Insulin response, thus blocking fat from being released from one’s body. So, the result of having an Insulin release is that one’s belly eats one’s meal and does not release fat energy.
Thus, one becomes hungry and hunger eventually wins out over willpower. The state of the art Ketogenic Diet emphasizes that one should limit one’s percentage of protein to 15% so as not to cause an Insulin response. The targeted percentage goals for the Keto Diet are 80% fat, 15% protein and 5% carbohydrates, although targets that fall short still work.
Neither diet emphasizes calorie counting. Calorie counting does not work! If it did, then the US diet industry would not be a multi-billion dollar industry while still obesity is epidemic in the US.
So the bottom line is the Ketogenic Diet could be referred to as the Atkins Diet 2.0, since, in both, carbs are greatly reduced, but the Keto diet recognizes the key need to limit protein while increasing good fats.
BOOKS ON THE WONDERFUL WORLD OF KETOGENIC MEALS AND FOODS
The great thing regarding Ketogenic Lifestyle eating is that only a few items need to be avoided while there are more hugely diversified eating options as can be seen in the tremendous amount of Keto Cookbooks provided such that one can obtain the best Ketogenic plan.
The best selling books focus on the highly versatile Ketogenic diet and meals produced therein producing a lifetime of very healthy recipes for delicious meals and foods.
An example of such, is the replacement of the bad inflammatory Insulin, producing wheat bread with a delicious “cauliflower bread” and even incorporating it into delicious Keto friendly pizza crusts.
Following is a list of five very highly informative 2018 Best Selling Books at Amazon:
1 Keto Made Easy: 100+ Easy Keto Dishes Made Fast toFit Your Life, which by clicking on will take one to view and/or buy from Amazon.
2 Keto for Life: Look Better, Feel Better, and Watch the Weight Fall off with 160+ Delicious High-Fat Recipes, which by clicking on will take one to view and/or buy from Amazon.
3 The Keto Diet: The Complete Guide to a High-Fat Diet, with More Than 125 Delectable Recipes and 5 Meal Plans to Shed Weight, Heal Your Body, and Regain Confidence, which by clicking on will take one to view and/or buy from Amazon.
. 4 Easy Keto Desserts: 60+ Low-Carb, High-Fat Desserts for Any Occasion, which by clicking on will take one to view and/or buy from Amazon.
5 Eat Rich, Live Long: Mastering the Low-Carb & Keto Spectrum for Weight Loss and Longevity, which by clicking on will take one to view and/or buy from Amazon.
SPECIFIC KETOGENIC MEAL PLANNING
If Yes, I want to lose weight now! then check out the specific Diversified Meal Planning for the Ketogenic lifestyle by Leanne which does not have to be complicated or boring for one to lose belly fat now.
For just pennies per meal one can receive from Leanne via e-mail every Tuesday, all of one’s specific meals planned out for the week in advance on a day to day basis.
These meals are gluten, paleo, and dairy-free prepared by an excellent certified holistic nutritionist.
Additionally, this exciting information saves one from wasting money and time on buying groceries that one does not need and ends up throwing out.
Plus, this program comes with a 14 day no questions asked money back guarantee. And, this outstanding keto meal planning information takes the stress and guesswork out of conforming to one’s Ketogenic Diet.
Check out Leanne’s complete recipe for delicious Keto Chicken Noodle Soup.
To Grab this “Balanced Keto Weekly Meal Plans Program” outstanding program, one just needs to go to HEALTHFUL PURSUIT, which by clicking on one can review the different plans and even make a purchase under the assurance of their money-back guarantee.
Also if yes, I want to start my journey for fast weight loss! then with additional guidance on Delicious Meal Plans by Vanessa, one should visit The KETOGENIC GIRL for outstanding Meal Plans, Recipes, etc.
Vanessa, the founder of Ketogenic Girl, has lived and is continuing to live the Keto diet daily, and offers much insight and guidance.
She offers Accelerated Meal Plans and outstanding diet guidance.
Further, for great Ketogenic Recipes at this Keto-Longevity.com site please visit “Keto Recipes” under the “Categories” tab for a listing of Recipes that have been offered to date.
A KEEP IT SIMPLE KETOGENIC MEAL ROUTINE
For one that is not interested in pursuing the wide world of Ketogenic eating options, there is a much simpler routine, when searching for the best ketogenic diet plan for beginners, that one can follow continually with just a few options and which will produce the same very healthy and fat burning results.
Simplistically, and without getting fancy, you can do excellent with just a few Staple Caveman/Cavewoman Keto inventory items, many of which you already have.
Organic, grass fed, extra virgin, cold pressed, farm-raised products are the preferable attributes when applicable.
However, regarding these items, one should just go with the best product that one can find at the time, versus reverting back to an unhealthy high carbohydrate diet.
Further, one should follow these Three Simple Rules to become a Lean Mean Fat-Burning Machine:
1. Never go hungry,
2. Never eat when not hungry, and
3. Always keep Keto friendly foods readily available for if and when one gets a hunger craving.
Plus, there is an additional financial advantage if one embraces Intermittent Fasting in that if one has just two meals a day this should save $300 per month, and if one has just one meal a day (OMAD) this should save $600 per month in grocery bills…which is $7,200 per year.
Black Coffee is a go-to product for caffeine especially during Intermittent Fasting, and also for making Caveman Coffee.
However, too much caffeine can produce an unwanted Insulin response.
Further, Black coffee, up to 6 cups per day with 3 tbs of whipping cream, will not break one’s intermittent fast.
Caveman Coffee is a staple of many that incorporate the Ketogenic Lifestyle.
It is made by placing in a coffee cup sliced butter and/or coconut oil.
Then filling the coffee cup half full with coffee and waiting until the good saturated fats melt.
Then adding cream with whipping cream preferred.
Then using a frother to whip up one’s Caveman Coffee such that it gets a great froth.
Then filling the coffee cup up with the balance of coffee.
The reason to fill up late is so a frother will not make a mess as it spins up the coffee to a great froth. Add liquid Stevia only if necessary.
To really enjoy drinking Caveman Coffee, one needs to invest in an inexpensive frother if one does not already have one. Note: the battery operated handheld PowerLix Milk Frother, which by clicking on will take one to view and/or buy from Amazon.
Caveman Egg Coffee is another great drink. Place two egg yolks in a small cup. Add three tablespoons of whipping cream to the egg yolks. Beat well with a fork. Then froth with a frother. Fill a coffee cup up with black coffee leaving room to add the egg mix. Add one tablespoon of cream to the black coffee and froth. Then add the frothed egg mixture to coffee and froth again. Or alternatively, just add the egg yolk to the Caveman Coffee when making. Then enjoy.
For more information on Caveman Coffee, please visit What Are The Benefits Of The Amazing Caveman Coffee?.
For an organic Caveman Cacao, Healthworks Cacao Powder Organic, 1 LB Bag is the organic Cacao product of choice which offers a rich taste and bold chocolate flavor without the unwanted sugars and additives commonly found in processed treats.
Note that there is a big difference between Cacao and Cocoa since Cacao is healthy and Cocoa is not.
If one cannot find this product locally, it can be found at Amazon.
It is a nutrient-dense energy boost. Cacao powder is full of beneficial compounds and provides a great source of magnesium, calcium, zinc, iron, copper, and potassium.
It is also one of the richest natural food sources of antioxidants.
If one is not concerned re the impurities such as cadmium often found in non-organic products, one should consider Hershey’s Cocoa without sugar.
Caveman Cacao is a great product to substitute for Caveman Coffee late in the day so as to not have any caffeine to keep one up at night.
And it will not raise one’s blood pressure. Just put Cacao, Butter and/or Coconut Oil into a cup, add hot water half way. When the butter/coconut oil melts add heavy whipping cream, then froth, and then continue to fill up with hot water. Add liquid Stevia only if necessary.
Caveman Mocha can be made by simply combining Caveman Coffee and Caveman Cacao for a delicious Ketogenic drink.
Plus, one can enjoy one’s Caveman Mocha in either a hot form or a cold form by just adding ice.
In addition to coffee and tea with or without cream and/or coconut oil, soda water with or without lemon or lime is very good. Apple Cider Vinegar with water is also an excellent drink.
Tonic water is very bad as are all the colas. Also, diet colas are very bad and harmful because they contain aspartame which converts to toxic formaldehyde and wood alcohol in the body. The diet colas also make one hungry.
No alcohol drinks are good on the keto diet because one’s body sees alcohol as a carbohydrate. Beer is the worst of the alcohol drinks since it is made from grains and it causes beer bellies. Wine is the next worst of the alcohol drinks. Liquor is the least worst of the alcohol drinks with Tequila being the best of the liquor drinks. This is because it comes from the blue agave plant and not grains.
So if one needs to drink an alcoholic beverage, drink liquor in moderation, with or without soda water or with plain water. One liquor drink occasionally will probably not take one out of ketosis whereas two drinks probably will.
– Water, Distilled
Good pure water is critical to one’s health and also the Ketogenic Diet. Nothing is more important. At least 80% of one’s body is water. Further, even the best of the filtered waters are not pure and still contain around 160 ppm (parts per million) of contaminants.
Yes, I want a pure water distiller for my health!, then one must ADD TO CART a Home Water Distiller for pure 100% water if one does not have a home distiller for having an endless daily supply of pure safe drinking water,
With such a reliable distiller, one can rest assured that one is not on a daily basis accumulating and ingesting toxic, harmful chemicals and organisms.
One is also protecting one’s Immune System from being harmed by such toxic chemicals, many of which are known for causing Cancer. For further information on the CO-2, Distiller, please visit Pure Water For Longevity.
– Water, Filtered
Filtered water is much more convenient than distilled water.
It has the following advantages:
For one that does not want to deal with continually making distilled water and wants a convenient state of the art water protection and treatments at very competitive prices, the leading company that one should consider with a wide range of such water filtration and unique treatments is THe INVIGORATED WATER Company.
Invigorated Water offers an outstanding wide range assortment of water treatments, including inline treatments, portable and travel treatments, very healthy energizing pH alkalizing treatments, and even shower treatments that one can depend upon.
Plus, all their products come with a complete customer satisfaction guarantee and reference to FDA standards, with an 800 customer phone service.
This is a great highly nutrient saturated fat that can be used in many ways such as in Caveman Coffee or Caveman Cocoa, with boiled eggs, and as an excellent safe frying product. Many consider butter as a key staple ingredient in the Ketogenic Diet to Lose Belly Fat Without Ever Being Hungry.
– Coconut Oil
It is a great and amazing highly nutrient saturated fat that can be used in many ways such as in Caveman Coffee or Caveman Cocoa, with boiled eggs, and for a safe frying product.
Plus, the additional health benefits of just taking up to 2 tablespoons of this product are starting to surface. Coconut oil is a rising hot supplement because of its many attributes. It is a short chain saturated fat that produces energy fast because it bypasses the liver since it does not have to be broken down by the liver.
Some of the benefits of up to just 2 tablespoons a day are quite impressive and are as follows: helps lose weight, stabilizes blood sugar and Insulin levels, lowers risk of heart disease, has anti-cancer properties, boosts one’s Immune System, kills Candida fungus, provides quick energy, Improves digestion, kills bad microbes in intestines, provides better absorption of minerals and vitamins, reduces inflammation in the gut, kills bacteria that causes bad breath, hinders growth of cancer cells through production of ketones, kills H-pylori, helps hair, skin and nail state, increases vitamins A B and C absorption, increases metabolism, helps balance hormones and helps reduce arthritis.
Coconut oil should preferably be extra-virgin, organic, pure-unrefined-cold pressed and one should Grab the Carrington Farms Gluten Free, Unrefined, Cold Pressed, Virgin Organic Coconut Oil, 54 oz, which, if one cannot source locally, by clicking on will take one to view and/or buy from Amazon. Or, if one is interested in a smaller size then one can choose Viva Naturals Organic Extra Virgin Coconut Oil, 16 Ounce, which if one cannot source locally, by clicking on will take one to view and/or buy from Amazon for a lower price.
– MCT Oil
MCT Oil, standing for medium chain triglycerides, is a short chain carbon derivative derived from Coconut oil. Since it is short chained it does not have to be processed by the liver. Thus, it goes directly into one’s bloodstream to produce much energy fast. It makes a great additive to the morning Caveman Coffee.
MCT Oil Powder – Delicious Creamer For Coffee, Tea, Smoothie, Recipes, which by clicking on can be viewed and/or purchased at Amazon with a satisfaction money back guarantee, is a great MCT product of choice.
– Whipping Cream
This is a great good fat to incorporate with either Caveman Coffee or Cocoa and then frothed with the frother recommended prior. Go for whipping cream but if not available drop back to heavy cream, half and half or even plain milk.
The final difference is that heavy cream has 5 more calories per tablespoon than whipping cream, and it costs 5 to 10 cents more per pint.
– Apple Cider Vinegar
Preferably this should be organic, mother Apple Cider Vinegar. This is a very healthy product to splash in a glass of water for an improved taste and many health properties. It is very high in minerals and with zero calories and carbohydrates, and it will not break a fast. The product of choice is Bragg Organic Raw Apple Cider Vinegar, 16 Ounce (1 pack), which, if one cannot source locally, by clicking on will take one to view and/or buy from Amazon.
Or, one can purchase a larger more economical Bragg Apple Cider Vinegar, 32 oz, which if one cannot source locally, by clicking on will take one to view and/or buy from Amazon.
These are a highly favored go-to food to always have around with many healthy vitamins and fats. These are great lightly boiled, hard boiled, fried and scrambled. It always a good idea to keep an inventory of hard-boiled eggs in the refrigerator for an emergency hunger craving.
They can quickly be enjoyed as is or topped with some good keto mayonnaise. Incidentally, the oldest person in the world at 118 years eats only one food which is eggs.
If one has been brainwashed and has “Cholesterol Anxiety” regarding consuming too many highly nutrient-rich egg yellows, please refer to: “Cholesterol And Saturated Fat Anxiety” in the earlier “The Ketogenic Diet For Healthy Longevity” post, and to view the YouTube highly informative “The Greatest American Lies – The Oiling of America and Heart Disease” By Sally Fallon-Morrel, from the beginning.
These are also a great product to have around if and when a hunger craving arises.
The best keto nuts are pecan and macadamia due to their high-fat content and one of the least favorite is the cashew due to its high carbohydrate content. Peanuts are inexpensive, readily found and work great.
– Peanut Butter
This is a good go-to food also. And can be enjoyed by just licking on a tablespoon full of good peanut butter. However, it is important to read the ingredients on peanut butter as many have bad oils, dangerous trans fats and/or sugar incorporated into it.
One should best consume pure peanut butter. One such great product that can be found at Amazon if not found locally is Teddie All Natural Peanut Butter, Smooth, 26-Ounce Jar (Pack of 3), which, if one cannot source locally, by clicking on will take one to view and/or buy from Amazon.
And, just like the healthy French do, baste the steak in a lot of butter.
The maximum steak ounce size per meal should not be over 6 ounces, or one risks getting an Insulin Response from too much protein.
And, note that steak has fat in it. So, best to go with the high-fat cuts like Ribeye which provides a higher fat to protein ratio.
Regarding bacon, hot dogs and other processed meats, these should usually be avoided since the American Institute for Cancer Research (AICR) and the World Cancer Research Fund (WCRF) have found links between eating processed meats and developing cancer.
Chicken is very good, but it should be fried preferably in lard, as one’s grandparents used to do, and not in the dangerous manufactured oils.
Frying should never be done using the very unhealthy synthetic oils now provided by the food giants. These bad oils are used exclusively in the fast food franchises.
Fish is best not farm raised but wild caught, and if fried it should be fried in butter.
Wild Alaskan Salmon is the preferred keto fish due to its high omega 3 content.
However, as it turns out regarding omega 3, one probably won’t shortchange one’s heart if one chooses the less-costly farmed salmon, as both types seem to provide similar amounts of omega-3s per serving.
This is likely because farm-raised salmon tend to have more total fat, and therefore more omega-3 fat than the wild ones.
This is a great product to use, but beware of the compromised products generally sold. These products are loaded with bad fats and carbohydrates such as sugar. Good mayonnaise can be homemade as noted in the cookbooks or bought from Amazon.
Blue Plate Extra Heavy Mayonnaise, 128 Ounce (Gallon) Jar is a choice Mayonnaise, which, if one cannot source locally, by clicking on will take one to view and/or buy from Amazon.
Almost all veggies are desirable keto foods as they are high in much-needed fiber. Note that although fiber is categorized as a carbohydrate, it should be ignored as such since fibers pass through the body and are not metabolized.
Some of the most desirable keto veggies are: Cauliflower, Broccoli, Spinach and Cabbage.
The problem with most fruits is they are high in carbohydrates which create an Insulin response. However, avocados are keto friendly and extremely heart healthy and provide much-needed energy and beneficial fats. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
They contain more potassium than bananas. They are high in fiber, and they contain many antioxidants. Olives are also very keto beneficial as is the olive oil they yield. Both of these fruits are another great snack product to readily have available.
– Supplements and Keto Flu
One should consider adding certain important supplements to their Ketogenic diet if one is not already taking them. Salt is very important on the Ketogenic diet since, unlike other diets, salt is excreted on the Keto diet.
So one should not be terrified of salt when on the ketogenic diet. One can supplement by generously adding salt as needed to a glass of drinking water and/or foods.
However, one should not consume an unhealthy refined salt, but should use real salt such as Redmond Real Sea Salt – Natural Unrefined Organic Gluten Free Fine, 10 Ounce Shaker, which, if one cannot source locally, by clicking on will take one to view and/or buy. Note that this Real Salt contains 530 mg of sodium per 1/4 tsp of the product. One can consider consuming 1/2 tsp to 1 tsp per day depending on one’s fluid loss and how one feels. In addition to salt, there are two other key supplements that one should strongly consider taking as these two very important minerals, as is salt, are also excreted with the Keto diet.
These two minerals are Magnesium and Potassium. One should buy both the Magnesium Caps, 500 mg, 100 vegetarian caps, if one cannot source locally. and also buy the NOW Potassium Gluconate 99 mg, 250 Tablets, if one cannot source locally.
It is very important to understand that a deficiency in any or all of these three essential minerals can cause one to feel lousy which is known as “KET0 FLU”, the symptoms of which are headaches, fatigue, nausea, dizzy, and muscle weakness. If one just feels weak and tired one should first consider increasing salt. If one has muscle cramps when resting one should first consider increasing magnesium.
And, if one gets muscle cramps when exercising one should first consider increasing potassium gluconate. Further, though not a key essential mineral like salt, magnesium, and potassium are, one should also consider Pantothenic Acid (Vitamin B-5), 500 mg, 100 veggie caps since this B-5 vitamin is strongly reported to assist one in burning belly fat when on the Keto Diet, if one cannot source locally, as it is an Essential B vitamin for metabolic health and more.
Metamucil, without sugar added, is a good backup for constipation relief, especially if one is not getting enough fiber from veggies which is important with any diet. Constipation can cause gut problems and also raise one’s blood pressure.
Note that when taking Metamucil one should not take supplements or medicines 1 hour prior or 2 hours after, since the Metamucil fiber might absorb the supplements or medicines. The product of choice is Metamucil Daily Fiber Supplement, Orange Smooth Sugar-Free Psyllium Husk Fiber Powder. Capsules are preferred since no additives such as aspartame or maltodextrin which are not good for one.
This is a good product for the equivalent of a coffee cup of caffeine. if one is getting too much acid release from drinking black coffee during Intermittent Fasting, one should consider Vivarin Brand Alertness Aid, 40 tablets, which, if one cannot source locally, by clicking on will take one to view and/or buy from Amazon.
This product will not increase stomach acid or break one’s Intermittent Fast, and many prefer Vivarin to a cup of black coffee.
Stevia needs to be used with much moderation because limited animal research now indicates Stevia may increase Insulin production even more than sugar.
Insulin production is bad as it blocks fat burning.
If so regarding Stevia, this can take one out of Ketosis.
Yet another study published in an issue of the International Journal of Obesity, Dec. 13, 2016, found that after eating no-calorie sweeteners, such as stevia, test subject’s blood sugar spiked much more than when they ate real sugar.
But, if one must have a sweetener, it should be Stevia in liquid form in as small amounts as one can get by on.
This liquid form is much preferable over the powdered form which has impurities.
Furthermore, the FDA failed to approve dried or powdered Stevia leaves for use as a sweetener because animal studies have raised concerns about their potential effects on reproductive organs, the kidneys and the cardiovascular system.
If taking Stevia, one should test its effect on one’s state of ketosis.
The product of choice if one must have is Sweet Drops SweetLeaf Liquid Stevia Sweetener, SteviaClear, 4 Ounce, No Artificial Sucralose, No Calories, Sugar-Free.
A MICROWAVE OVEN NOTE
It is best to not cook anything in a microwave. It destroys and can dangerously convert the nutrients one is looking to assimilate. Additionally, the oven emits harmful radiation.
The World Health Organization (WHO) classifies microwave radiation as a possible carcinogen.
THE KETOGENIC DIET OPPORTUNITY
As one can see when investigating this a Keto Diet plan for beginners post, the Ketogenic Diet is quite versatile and evolving.
And, that the best ketogenic diet plan for beginners is especially important in order to obtain both health and longevity now as well as to lose belly fat now by experiencing the Ketogenic Diet weight loss without hunger.
When embarking on the Ketogenic lifestyle it is very important for you to be able to monitor your state of ketosis.
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This is not Medical Advice. Nothing herein has been approved by the US FDA. Nothing herein this article should be considered or used as any personal medical advice, and one should always consult with one’s personal Doctor before making any changes in one’s diet, routine or following any information given, suggested or provided herein. No statements herein are FDA approved.
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