Going On a Keto Diet Is Easier Than You Think

A lot of people give themselves all sorts of reasons why they should not go on a diet. Believe me, I understand this process. After all, you've grown accustomed to eating what you like to eat and living the way you want to live.

Change, for most of us human beings, is very hard. It's not like we don't understand why we need to change. Usually, this isn't the case where we are unclear as to the benefits of changing, but let me be clear, desiring change is one thing, actually going through with it is another matter entirely.

It's too easy to just stick with what you know. It's too easy to just continue down the path you're on, but the problem is if you have gone diet after diet and nothing seems to work, and you know that your current meal plans are not doing you any favors, you're going to have to step up. You're going to have to pull the trigger at some point and go on the keto diet if you've been meaning to for all this time.

Transitioning is not as hard as you think

Here's some good news; believe it or not, there are many food items that you already enjoy that are already keto complaint. In other words, you only need to focus on certain food items that are already on your meal plan and supplement it with other keto compliant foods. That's all you need to do to switch over.

There is no ordeal, there is no black-and-white, do or die type of moment, there's none of that. It really all boils down to building on what you already have. Maybe you like eating pork rinds. Maybe you are partial to butter. Maybe you love cream cheese. Perhaps you have a particular liking for avocado.

All of these are keto compliant ingredients, you just need to build up on them. A lot of people are unclear about this, and this is why they think that the keto diet is some sort of magical door; dark, forbidding, distant, and they feel that they have to step onto it carefully, and then it's a big momentous life decision to go through. It's actually easier than you think, because you are already keto compliant at some level or another. For some people, they are more keto compliant than others.

For example, maybe you just like a few eggs, and then everything else is carb-rich or sugary. On the other hand, maybe have a buddy who is already eating a lot of greasy, fatty foods, and really isn't all that interested in rice, bread, or potatoes. That person will have an easier time transitioning, but you already have the "seeds" of the keto diet in your current meal plan.

It's all about supplementing what you already have

One of the most common mistakes people make when they go on a diet, is that they feel that they have to turn their back completely on their old way of eating. They feel that they have to completely forget all the things that they used to eat so they can discover and adopt a whole new laundry list of dishes.

This is completely wrong, because if you play the game this way, you are going to fail again, and again, and again. Don't say I didn't warn you. The truth is, you have to work with what you. Add to your meal plan instead of taking stuff off.

When you focus on the things that you're adding, your taste buds slowly begin to change. Stuff that used to be high priority for you, fall off your priority list. Sooner or later, you transition to a completely keto-compliant diet.

It all boils down to focus. Don't give yourself any excuses to fail by cutting out foods entirely. Instead, supplement your meal plan and focus on the new keto items. This way, you train your taste buds on a gradual basis so you can eventually transition completely to the keto diet.

Now for some people, this can happen in a very short period of time; congratulations to them. But even if you are the type of person that can take a while to change your taste profile, that's fine too. Don't put yourself on some sort of timeline. Don't think that this is some sort of race.

You're not trying to impress other people. You're not trying to put on a show for others. You're doing this for yourself. If your timeline is a little bit longer, then that's fine. If you can speed things up, that's even better.

What's important is you don't put any unnecessary pressure on yourself. It's hard enough changing, don't adopt some sort of air of desperation; don't add that to the mix. If you're able to do to focus on what you have, and build on the keto foods that you are already eating and enjoying, then you will have an easier ride.

To get a powerful blueprint for adopting the keto diet, in a bulletproof way, click below.

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How Much Weight Should You Expect to Lose on the Keto Diet?

Make no mistake, the keto diet works just as most other diets on the market work. Think about it. If people did not lose weight after they buy a diet book and carried out its tips and tricks, that book will soon be out of print.

The great thing about the global market for weight-loss products (and all the other markets for that matter) is that it has a self-adjusting and self-policing internal mechanism. This is called the "supply and demand." If a particular product doesn't do what it claims to do, few people would buy it. The word will get out and people would stop buying that product.

This is why I could say with full conviction that the majority of weight-loss books out there work. Most of those programs do deliver.

The problem is there are two timelines involved. You can't just focus on the first timeline. I am, of course, talking about short-term weight loss. Sure, you go on a diet and within the first three weeks, you lose quite a bit of weight. Awesome! The problem is can you sustain it so you keep the weight off for life?

Sadly, when the conversation turns in that direction, most people fail with most diets. There I said it! The reason is simple. A lot of us start to fight ourselves the moment we try to change ourselves. We're used to doing things a certain way. We have certain food habits just as we develop certain life habits. We are the products of our habits. There's no need to deny this because it's absolutely true.

We can make all sorts of excuses. We can make come up with all sorts of seemingly reasonable-sounding justifications but, at the end of the day, we are the products of our habits.

The great thing about the keto diet is that enables us to embrace these habits that we normally feel we should apologize for. If you like fatty foods, then you, like most other people, would probably be talking about feeling guilty that you eat certain things.

You might even try to sweep it under the rug. You might even try to distract people in discussions but, the truth is, you're entitled to that. That's part of your flavor preferences. That's part of who you are.

The keto diet enables you to embrace that within a certain framework. As long as you stick within this framework, your love for fatty food or food that makes you feel guilty will actually help you lose weight.

Short-Term Weight Loss versus Long-Term Weight Loss

I can say with full conviction that you can lose quite a significant amount of weight on the short-term with the keto diet. Don't be surprised if you lose ten pounds, fifteen pounds or even thirty pounds or more. If you pair your new keto diet with a moderate-exercise program, expect even more weight loss.

What really excites to me about this diet is not the short-term weight loss. Let's be honest with ourselves here. Most other diets are able to do deliver on this. Most other diets, as I have mentioned, won't be in the market if they could not deliver some sort of initial short-term weight loss.

The keto diet is no exception to this. What makes it exceptional, on the other hand, is its ability to deliver sustainable weight loss. In other words, you lose weight and you keep the pounds off. This is what makes it exciting and on this count, I really cannot give you a range of how much weight you could lose. It really all boils down to whether you can commit to sustainable weight loss using the keto diet.

If you're ready to commit and if you have decided to go on the keto diet, click the link below to download a bulletproof keto diet plan.

This plan enables you to fully prepare to maximize your chances of success with the keto diet. Please understand that, just like any other diet, if you go into the keto diet completely unprepared, chances are you will fail.

Again, we're not talking about short-term weight loss. We're not talking about the few pounds that you lose the first few weeks. We're talking about the pounds coming back as you stumble and fall later on. That's when the whole diet becomes unsustainable.

Thankfully, using our framework, you will get a bulletproof way of losing the weight and keeping it off. You have to get into the keto diet the right way, and this framework enables you to do that.

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Will the Ketogenic Diet Make Me Fatter and Increase My Cholesterol?

Weight gain and a higher cholesterol level are two of the biggest misconceptions about the ketogenic diet. To truly understand why the ketogenic diet will help you lose weight and lower your cholesterol level, you need to know what cholesterol is, and how the body burns fat.

* Here’s why you’ll not get fatter

The ketogenic diet will not make you fat or clog up your arteries. When you’re trying to lose weight with the ketogenic diet, you must be at a daily caloric deficit of about 500 calories. This is the basic rule of all weight loss.
You must consume less calories than you expend. Since you’re at a caloric deficit, even a ketogenic diet that’s high in fat will not cause you to gain weight. However, since you’re constantly feeding your body a fat rich diet that’s low in carbs, ketosis will set in.

That means, your body will be in a state where it burns fat for fuel instead of glycogen. This is the ideal place to be in. Now your body will tap into the stubborn fat stores and burn the fat there. As a result, you’ll actually see your bodyfat percentage drop.

Other diets like the Atkins diet, paleo diet, etc. don’t really create a state of ketosis. Fat loss with those diets usually revolve around a caloric deficit and exercise, whereas the ketogenic diet transforms the way your body gets its source of fuel. That’s why the keto diet is so powerful.

* Here’s why your cholesterol level will improve

It’s time to set the record straight. Bad cholesterol is caused by inflammation within the body. Eating simple carbs such as white flour products, processed foods and sugary foods, inflames the body. In response, the body creates cholesterol to act as a form of protection for the cells.

Eating natural, healthy fats does not raise your blood cholesterol levels. A common misconception is that the arteries get clogged because they’re filled with hardened plaque due to too much dietary cholesterol. This condition is known as atherosclerosis.

The truth of the matter is that atherosclerosis occurs when the arteries are inflamed and damaged due to oxidized lipoproteins getting through the arterial wall. Once again, this is due to sugar, processed foods and other detrimental foods – NOT natural healthy fats.

The ketogenic diet encourages you to consume natural fats such as olive oil, coconut oil, oily fish (such as salmon, tuna, mackerel), avocados, olives, eggs, walnuts, etc.

All the natural fat sources recommended by the keto diet will benefit the body in many ways. These foods are rich in fats and nutrients that the body craves.

Common sense will tell us that our ancestors would have eaten these foods.
Hydrogenated food oils, sugary doughnuts, French fries, etc. were not part of their diet. That’s why our ancestors were not obese.

If your bad cholesterol levels are high, the first thing you should do is reduce the inflammation in your body. The best way to do that is by getting on a ketogenic diet. The omega-3 fatty acids from the fatty fish, etc. will reduce the inflammation.

So, what that really means is that the ketogenic diet is the answer to the problem and not the cause. You can cast all your worries aside about this diet making you fat or raising your bad cholesterol levels. Quite the opposite holds true.

Many people all over the world have lost weight and improved their health after adopting the keto diet. You can join them too. Once you give it a try, you’ll wish you had done it sooner.

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The Keto Diet: What Every Beginner Should Know

You may have heard that the keto diet works wonders for fat loss and you’re eager to try it. Right now it is the weight loss program choice of many celebrities. However, there’s just too much info floating around and you’re clueless where to start.

In this article, you’ll be given the bare facts simplified so that you have an idea of what the diet is all about and can decide if it’s right for you.

* Fat-based diet

The keto diet is very high in fat and your macros will roughly be made up of 70 to 80% fat, 20 to 25% protein and about 2 to 5% carbs. Most keto dieters do not exceed 50 grams of carbs a day.

Contrary to popular belief, eating fats is not detrimental to your health. In fact, it’s very beneficial… BUT you must only eat the good fats.

* Breaks your addiction to carbs

The biggest obstacle people face when embarking on most other diets is their food cravings. Since their diets contain carbs, they get these cravings and hunger pangs. The keto diet puts an end to the problem by breaking your addiction to carbohydrates.

* Your body burns fat instead of carbs

Most people burn glucose for fuel. This glucose comes from carbs. When you’re on a keto diet, your body converts fats into ketones and burn the ketones for fuel. Your body runs much more efficiently on ketones.
Since you’re using fat for fuel, the body will burn up your fat stores more rapidly. This is one reason why people lose more weight with the keto diet than any other diet.

* Easy to stick with

Unlike the paleo diet that is very strict, with the keto diet, you have much more freedom to eat foods you love. Butter, bacon, nuts, coconut oil, olive oil, salmon, fatty meats, etc. are all recommended in the keto diet.
The higher the fat macros, the better. Keto meals are often tasty, and you’ll not feel like you’re eating cardboard while on the diet.

* Anti-aging properties

The keto diet helps burn off tumors because the body is low in glucose. Your skin will be radiant, and you’ll feel much ‘lighter’.

Since processed foods are not encouraged in the keto diet, most of your food will be single ingredient foods which are nutritious and beneficial to your health.

The keto diet has been shown to improve brain health too. This is important as you age.

* Increased energy

One of the best benefits of keto is the abundant energy you feel when you’re burning ketones for fuel. You’ll not be lethargic, and it will seem as if a brain fog has been lifted.

You’ll have better sleep, more energy for your workouts, and have better concentration.

* Don't crave sweets

You’ll not have cravings for sugar or sweet foods when on a keto diet. During the first 4 to 7 days, you may yearn for some carbs and sweet foods. However, once your body goes into ketosis, you’ll not have these cravings anymore.

Unlike other diets where you’re still burning glucose for fuel, you’ll always have cravings for sugary foods and end up bingeing at night. This is one reason why so many diets fail. The dieter has not weaned himself/herself off using glucose as a fuel source.

By now, you should have an idea of what the keto diet is. This diet has been proven to work and while it will require a change in your eating habits, once you make the change, you’ll be glad you did.

Give it a try and enjoy the benefits that come from this powerful diet.

If you would like to get more information about the keto diet, get my book.

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4 Common Misconceptions about Weight Loss and the Keto Diet

The weight loss industry is filled with misconceptions, conflicting information and ‘broscience’ (opinions passed off as facts). It’s no wonder so many people are confused and spinning their wheels not knowing what to do when trying to lose weight.

The ketogenic diet has seen its popularity increase by leaps and bounds over the past few years as more and more people realize just how effective it is. Just like any other diet, it has its pros and cons… and no diet is perfect for everybody.

In this article, we’ll look at the common misconceptions about using the ketogenic diet as a tool to shed excess fat and look good.

1. It’s easy

Not really. The term ‘easy’ is subjective and it all depends on the individual. If you compared the keto diet to the paleo diet, then you might consider it a lot easier to adhere to, since the paleo diet is extremely stringent.

However, even with the keto diet, there is a period where you’ll need to adapt. Most people are addicted to sugar and carbs. Switching to a diet that gets 80 to 90 percent of its calories from fat can be challenging.

2. You’ll DEFINITELY get faster results with it

All diets will yield results if followed correctly. Speed of weight loss will vary from individual to individual. Will you lose more fat with the ketogenic diet? You might, if you follow the diet with a high level of compliance.

However, even then, it will take time to shed the fat. Weight loss is a slow process and you’re not going to lose 15 pounds in a week. Even if you manage 10 pounds, a lot of it will be water weight.

Most people have an institutionalized sense of impatience. They want results fast and they want it NOW! The keto diet will get you faster results than many other diets, but within a reasonable time.

You’ll not go from overweight to ripped in two weeks. Give yourself at least 2 months to see visible results. You might as well stay the course. The time is going to pass anyway.

3. The keto diet is dangerous

If followed correctly, the keto diet is not a dangerous fad. In fact, it’s extremely healthy. You will lose weight much more effectively, your blood sugar levels will stabilize, your bad cholesterol levels will decrease, your heart health will improve while your risk of cancer decreases and so much more.

It’s important to know the difference between the good fats and bad fats. Cold-pressed coconut oil is a good fat. Hydrogenated canola oil is a bad fat that’s high in monounsaturated fat, causes inflammation and accelerates the aging process.

When you’re on a keto diet, you MUST educate yourself well on what the good fats are. Then you’ll be able to consume the omega-3 fatty acids that your body needs and avoid the omega-6 fatty acids that are inflammatory. For more information on the keto diet, take a look at my book at the bottom of this post.

4. Will I get ketoacidosis?

This issue is probably the biggest worry that people on the keto diet have. When the ketones in your body are too high, ketoacidosis can occur. However, this is quite rare and tends to affect only those with type one diabetes. This is pathological ketoacidosis and not a nutritional one.

If you wish to err on the side of caution, you can purchase a set of urine strips from your pharmacy and monitor your ketosis. If your ketones are too high, you can consume some complex carbohydrates and that should reset things to normal. There’s no cause for panic.

These are 4 of the most common misconceptions surrounding the ketogenic diet. In another article, we’ll examine another HUGE misconception about whether the ketogenic diet raises your cholesterol level.

For now, just know that this is a safe and highly effective diet with many health benefits than can be accrued if you adopt it. Do give it a go and watch your waist size shrink and your fat disappear (with time).

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Tracking Calories to Lose Weight

This article is one of 15 articles found in our 30-Day Diet Challenge , along with Weekly Weight Loss Meal Plans and Recipe Videos on how to make the meals in the plans.

Losing weight really depends on one thing: reducing the number of calories you eat, use, or absorb. And every way you tackle weight loss addresses one of these areas.

You reduce the calories you eat when you eat a more filling diet, cut out fats, calorie restrict, or fast. This means that fewer calories are entering your body, meaning there are fewer calories to save, meaning that you will burn your body fat to get the calories you need to survive.

You increase the calories you use by exercising more, increasing your metabolism, or sleeping better. This means that more calories are used than are entering, there are fewer calories to save, and eventually you have to burn your body fat to keep your body running.

And you reduce the calories you absorb when you eat high protein or high fiber diets, as these nutrients are not always digestible to us, and when you eat complex foods like dairy, which combine with fat and stop it from being absorbed. This means that even though you are eating enough calories, some calories are being lost in your stool, which can cause you to burn fat to make up for the lack of calories.

All diets operate on one of these principles. Even the diets that say you "Don't even have to count calories!" rely on satiation, unavailable calories, or burning calories through exercise to help keep you slim. Which means that when these diets fail, it is because we are eating more calories than we are burning.

This is why it is so important to understand and track our calories. Because no matter what diet we are following, we need to have a calorie deficit, to burn more calories than enter our bodies, to lose weight.

So for any diet to work, we need to know:
* How many calories we need.
* How many calories we are eating.
* How many calories we are absorbing.
* How many extra calories we can burn.
* How much of a deficit are we creating?

If we do not know these things, we risk our diets failing due to ignorance about what we are doing.

To calculate the calories, you need, there is no better way than to use a simple online BMR calculator. BMR means "basal metabolic rate", aka, the number of calories your metabolism burns on its own. This calculator will work out how many calories you need on a day where you are doing nothing at all, not even getting out of bed.

To that figure, add the calories burned by the activity you did today. Don't estimate, look up how much the different activities burned. You might be surprised by how little it is! Swimming at a good pace for one hour nonstop only burns 500 calories. 10,000 steps only burn 660 calories. You need to consider how many calories you are really burning before making a decision about what you need to eat.

However, it is also important to consider how many calories we are eating and absorbing. This is a crucial distinction, because calories are the minutes of energy caused by burning a certain amount of a food. And fire can burn fiber, for example, but we cannot. Which means that the calories in fiber are useless to humans. So we need to make two calorie intake calculations.

First we need to measure the number of carbs, protein, fat, and alcohol we are eating from all sources. Be honest with yourself, and it is better to overestimate than to underestimate. It can be really shocking how calorific some foods are! Some sauces have a hundred calories or more per tablespoon, and oily treats like chips or shortbreads can have three times as many calories as the simple carb without the fat. When in doubt, check online.

When you have the amounts of carbs, protein, fat, and alcohol you are eating, you need to discount the calories found in:
* fiber
* oils you can't digest and absorb
* any protein above 3g per lb. of body weight

All these nutrients are not used by our bodies, and their calories are meaningless to us.

When you have measured how many calories you need and how many you are eating, you are in a position to evaluate your diet and measure your calories daily. Whatever diet you have chosen, if you are not losing weight, reduce your calories by a hundred a day for a week or increase the number you burn by a hundred a day for a week. If you are still not losing weight, remove another hundred and try again. And so on until you are losing weight.

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