Thank you for choosing KetoDiet. With my diet plans and support from nutritional consultants, you’ll soon gain control over your weight. I know that weight loss is not easy, so I will try to help you as much as possible during the reduction of excess kilograms and try to bring you to a healthy and active way of life.
This program is suitable for overweight people who want to lose excess pounds.
Before you start losing weight, make sure you do not expect a family celebration, a corporate party, or a wine cellar in the coming days. The beginning of a diet program is the most challenging, so it is not in your interest to simply disperse different sandwiches or alcohol.
Women should ideally start a diet program after the end of the hormonal cycle. During this period, hormonal imbalance occurs in the body, water is retained increasingly, and the results may be distorted.
I also recommend that you consult your doctor about your condition, especially to avoid possible contraindications to protein diet. Especially if you haven’t been on a preventive health check in the past 24 months.
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How does KetoDiet work?
The whole diet program KetoDiet is based on a natural change of metabolism, which allows targeted burning of your fat stores. This condition is called ketosis and occurs when you reduce carbohydrate intake in your diet. Ketosis in the body occurs about 2-3 days after starting the diet. It is individual and also depends on these parameters – age, dietary history, metabolic rate. The first decreases are mostly retained water. The results may vary according to each person’s disposition.
How do you know you’re in ketosis?
Just go to the pharmacy for diagnostic strips for analyzing urine and make simple test to check ketosis. And when we are talking about ketones – they also have one big advantage – the ability to dampen the feeling of hunger, which is more than pleasant during the diet.
Steps of KetoDiet
I don’t know anyone who doesn’t want to lose weight fast. Equally important is the long-term maintenance of the newly achieved weight. The body has to get used to the new rules and new care that should follow the reduction. And just to optimize your weight, it is important to follow all these steps during the diet. The steps are very easy and each has its own rules and justification.
What awaits you in Keto Diet?
The diet will consist exclusively of protein food, but at any time during the day you will be able to enjoy some sort of vegetable.
- Eat 5 times a day
- You eat permitted vegetables
- Your weight is quickly reduced
- You eat regularly – first meal within 30 minutes after waking up, than another in about 3 hours intervals
- Do not forget about drinking – you should drink 2-3 liters of water
What are you going to eat?
You will enjoy 5 meals each day. All meals include:
- increased protein content. I would reccomend from my experience this high quality Organic Whey Protein as a snack and after training. This product contains no fillers or additives of any kind.
- reduced carbohydrate content
- vitamins – I use regularly THIS VITAMINS. As a dietary supplement, take 1 capsule up to four times daily. This vitamins are Sugar, soy, dairy, yeast, gluten, corn or additives
- omega 3 fatty acids, or L- arginine. This supplement is easily dissolved into water at higher temperatures at a slightly faster rate than the standard L-arginine base. It also has a slightly more palatable taste, but still might be described as bitter.
You should eat plenty of vegetables daily, up to 500 g / day like side dish or separate extra snack.
Artichoke, aubergine, broccoli, celery, zucchini, chicory, green beans, fennel, mushrooms, asparagus, cauliflower, cabbage, cucumber, parsley, lamb’s lettuce, arugula, radish, watercress, lettuce, spinach, soy sprouts, sauerkraut (not sweetened), kohlrabi.
Nuts and seeds
chia seeds, almonds, pumpkin seed
(2 teaspoons / day)
Olive oil, rapeseed oil, coconut oil
olives (max. 5pcs / day), ½ avocados / day
How to flavor food?
salt, vinegar (1 teaspoon), aceto balsamic vinegar (1 teaspoon), one-type spices, fresh herbs, dried garlic, fresh ginger, sweetener (stevia, sucralose)
clean water, unsweetened mineral water, water with lemon slices (not with squeezed lemon juice), mild tea (black, green, mint, herb), coffee without sugar, coffee milk carefully 1dcl – use low fat or lactose free.
Preparing vegetable during the Keto Diet
Do not underestimate the preparation of your meals. For example, I recommend eating vegetable as follows:
- chilled in water
- roasted on 1 tablespoon of rapeseed oil
Avoid these foods, snacks and drinks:
carrots, fresh garlic, peas, corn, pickled vegetables and mushrooms, fruit, mustard, ketchup, spice mixes, Vegeta, sweets, side dishes, pastries, dairy products, fats (butter, lard, margarine), alcohol, energy drinks and chewing gum containing sugar.
Any activity is an essential part of all successful weight loss plans. Regular intense movement is also very important in the weight loss process. If your body is not used to more demanding activities, start with longer walks. The duration of one physical activity should not be less than 45 minutes.
Take your diet as your hobby. Enjoy every meal you cook, enjoy every little change in your weight. Keeping a healthy diet will become part of your lifestyle.