Ketosis And The Keto Diet Ultimate Guide.

What is Ketosis and the keto diet ultimate guide(ketogenic diet)

The keto diet just means you’re cutting down on carbohydrates or lowering your carbohydrate intake. Replacing it with high-quality dietary protein and fat. The reduction in carbohydrates helps shift the body in a state called ketosis.(1,2,3,4,5,)

In the ketosis state, your body breaks down the fat and ketones are formed in the liver. These ketones are used for energy when following a ketogenic diet your organs and brain depend on these ketones as the main source of energy.(6)

You can also measure the state of ketosis in your urine or blood. Ketosis and the keto diet ultimate guide can help with weight loss and improve your overall health there are even benefits related to epilepsy, Alzheimer’s, and cancer. The ketogenic diet also helped with the reduction of blood sugar and insulin levels. (7,8,9,10)

How do I reach ketosis?

Reaching ketosis can seem very complicated to some but it’s straight-forward. Ketosis and the keto diet ultimate guide will teach you what you need to do to reach ketosis in order of importance.

Restrict your carbohydrates

different kinds of pasta that has a lot of carbohydrates

Most people only focused on net cards. If you want great results limit your carbs from the get-go it must be below 20 or 35 grams later on in this article we will be going through a meal plan and a food list.

Restrict your protein intake

cut meat which is high in protein

Too much protein can limit your results with the keto diet especially if you did the Atkins diet and now the keto diet.Ideally, for weight loss, you want to eat between 0.6 and 0.8 g of protein per pound lean body mass.

Stop worrying about fat

ketosis and the keto diet

Fat is the main source of energy when you are in ketosis and the keto diet.So you should give the body what it wants and that is more fat.You do not lose weight on the keto diet through starvation.

Drink plenty of water

water

When you are in ketosis and the keto diet try to drink about a gallon of water a day or 3780 ml of water. You will have to make sure you stay constant in drinking exact amounts. Water can also help with suppressing hunger levels and is used for a lot of body and organ functions.

Stop snacking

Studies have shown that weight loss seems to work much better when there are no insulin spikes during the day snacking during the day will hamper and slow down your weight loss process.

Start fasting

Fasting is one of the best ways to boost the ketones throughout the day there are many healthy ways to do fasting is one we can help you with. HERE

Add exercise

Like with any other diet on the planet Earth you have to add exercise to your diet to achieve the optimum healthopolitan goals.As everyone knows exercise is healthy if you want to get the best out of the ketogenic diet consider adding 30 to 40 minutes of exercise to your diet this can include running, walking fast or even 60 minutes of housework a day.

How to determine if you are in ketosis? 

In short, ketosis means the body has accepted that it switches from carbs to fat for generating fuel as you restrict carbs fats are used and ketones are produced in the Liver these ketones can be monitored in a variety of ways.

A breath meter – in short ketones are in the blood when metabolized in the Liver it becomes acetate and then acetone which can be measured by a breathalyzer.

Blood Meter – this is probably the most accurate way to measure the levels of ketones in the body but it can be quite expensive advice your health practitioner for more details.

Urine strips – ketone urine testing strips are a more common way to check if you are in ketosis test strips changes color to indicate the levels of acetate in the urine but this can have false readings as the body becomes more useful to burn fat as fuel.

Okay, I’m in ketosis how do I know?

Dry mouth – increase in urination would lead to a dry mouth and increased thirst make sure you are drinking a lot of water and replenish magnesium and potassium.

Increased urination – ketones in the body are excreted in urination and would lead to frequent bathroom breaks especially for beginners.

Bad breath – ketone body partially excreted in the mouth and can smell very sharp like nail polish remover or overripe fruit it will go away in the long term.

Increased energy levels– after you get past the keto flu you will experience a much lower hunger level and a clear and energized mental state we will be going deeper into the keto flu later on in this article.

Types of ketogenic diets.

The standard ketogenic diet (SKD) is low carbs moderate protein and high-fat diet typically contains 75% fat, 20% protein, and 5% carbs. (21)

A cyclical ketogenic diet (CKD) the diet involves periods of Higher carb refeed 5 days on the keto diet and two days on high carbohydrates.

The targeted ketogenic diet (TKD) this diet helps you add carbs around your workout schedule which means about 30 minutes before your workout you can carbo-load eat anything that has high carbohydrates.

High protein ketogenic diet this Diet includes all of the standard ketogenic diets except adding a higher amount of protein 60% fat 35% protein and 5% carbohydrates

 How does a healthy keto meal look like?

healthy ketogenic meals

10% of calories come from carbohydrates such as leafy greens, non-starchy vegetables. 20% of calories coming from proteins such as fish and grass-fed animal protein.

70% of high-quality fats such as avocados on saturated fats and oils nuts seeds and coconuts.

The benefits of a ketogenic diet.

Mental focus – when it comes to the keto diet the brain utilizes the ketones whereby on a normal diet it would use glucose for its primary fuel source.This encourages the brain to do more nerve growth between brain cells and the result is better and sharper Focus improves mental alertness. (30,31,32,33)

Blood sugar management – Studies have shown that a low carbohydrate diet helps support insulin metabolism in the body maintaining blood glucose levels by breaking down fats and proteins. There are also some foods you can try that helps with blood sugar control called negative calorie foods. (34,35)

Weight loss –  the keto diet has shown that it can suppress appetite and reduce cravings while on the keto diet the body uses the fat as energy and this leads to weight loss. There are also some other foods you can try for weight loss. (36,37,38)

Increased energy – carbs can only go so far to help you through the day while being in ketosis uses the fat to sustain energy levels it can help you through the whole day without any problems. (39,40)

Cardiovascular health – studies have shown that the keto diet help support blood lipids and fatty acid metabolism which means it’s good for the heart and the circulation of blood through the arteries.The risk of getting a silent heart attack is also reduced

There are all kinds of benefits of the keto diet here are some listed in PubMed. (22,23,24,25,26)

What are the health benefits of the keto diet?

Acne – eating less processed foods and Less Sugar can help improve acne leaving your skin feeling healthy in teens and patients with acne-related symptoms and problems.

Parkinson’s Disease – one study did show improvement in Parkinson’s Disease patients.

Brain injuries – one animal study found that the diet can reduce concussions and help in restoring cells in brain trauma or injury.

Cancer – the keto diet is being used in the treatment of several types of cancers and slows tumor growth.

Heart disease – the keto diet improves as factors like body fat, HDL, cholesterol levels, blood pressure, and blood sugar.

Living with diabetes on the keto diet.

Diabetes is mostly impaired functions of insulin and changes in metabolism

the keto diet can help you lose fat which is linked to type 2 diabetes. (15,16,17,18,19,20)

One study found that the keto diet improves insulin sensitivity by 75% another study showed that 7 of 21 participants were able to stop using all diabetes medication while on the keto diet.

What are macros?

Macro is an abbreviated term of macronutrients your macros are your daily intake of the big three nutrients name the fat, protein, and carbohydrate.

Note we already stated that 70% should be fat 10% should be carbohydrate and 20% should be proteins they can be variances of this speak to your medical practitioner or nutritionist for more info.

Dangers of the keto diet.

If the ketone production in the body gets to High which intern is controlled by several hormones, most importantly insulin. If it gets too high can cause metabolic acidosis that damages the kidneys.

There are a lot of misconceptions about low-carb dieting which has cost and infamous outlook on keto diet there are a ton of studies that show how high amounts of fat and fuel cards are beneficial.

When you eat fatty foods with high sugar you are eating the fat you need but also eating carbohydrates and doing this can lead you into big trouble.

When you eat foods that are high in carbohydrates and fat the body produces glucose carbs are the easiest thing the body can digest and therefore it will use them first resulting in excessive fat being stored immediately so this causes weight gain and health problems that are associated with a high carb diet.

Changes in your body on the keto diet.

While your body is used to the easiest and simple routine of breaking down carbs and using them as energy in the form of sugars or glucose.The body has built up a lot of enzymes to deal with carbs but not a lot of these enzymes to deal with fats the ones that do deal with fats are mostly to store them.

Now suddenly your body has to deal with the lack of glucose and increasing fat which means you have to build up a new supply of enzymes as you start your journey into the ketosis state your body will use what’s left after glucose.

This means there will not be any glycogen in the muscles which can cause a lack of energy, this is the only time we suggest that you up your sodium intake your body needs a lot of water during this period so remember to drink a lot of water.

You can also salt all your foods as this helps with water retention in the human body and helps replenish electrolytes this is called the keto flu.

What is the keto flu

keto flu

If you just started the ketogenic diet they are a group of symptoms that can peak its head out in the coming 2 TO 27 days.

Symptoms include headache, foggy brain fatigue, irritability, nausea, difficulty sleeping, and constipation, on the other hand, it is not a recognized medical condition and I was unable to find anything in PubMed.

Keto flu is the symptoms from withdrawing from carbohydrates your body goes through changes when it switches from burning glucose to burning fat.

What causes the keto flu

We don’t know why some people feel so bad after their dietary changes what  we would do is rather start with a low carb diet plan then jump straight to the keto diet.

Your kidneys work overtime in the short-term this diveric effect can cause the eyes and electrolyte imbalance is keto flu symptoms can be the results of this don’t worry these symptoms will fade eventually and you will have all the benefits of the keto diet.

What to do with keto flu

There is no need to panic the symptoms of keto flu will past and all the benefits of the keto diet will be yours.

Do not give up here are some tips to keep you going in the next two to seven days.

Do not go online and buy expensive supplements.

Make sure to drink plenty of water some diets can make you dehydrated.

Eat more often and make sure you have plenty of colorful vegetables you should try and stay away from snacking but here are some healthy snacks you can eat when you are on the ketogenic diet

Cheese fatty meat or fish strawberries and cream celery with salsa and guacamole 90% dark chocolate handful of nuts and seeds cheese with olives full-fat yogurt mixed and cocoa powder.

Supplements for a keto diet

supplements

Remember that you do not need these supplements to experience the full power of the keto diet the following supplements are just worth mentioning.

Whey – use half a scoop in your daily routine for some extra protein.

Caffeine – caffeine has been associated with short-term energy and fat loss.

MCT oils – added to drinks to provide energy and help increase ketone levels.

Creatine – provide benefits for health and Performance this can help if you are combining exercise with the keto diet

Foods to enjoy on the keto diet

While following the keto diet you will have to try keeping the carbs under 50 g this can be quite a challenge depending on what types of food you are currently eating.Below sections will help you plan your meals so you can keep your carbs low.

Non-starchy Vegetables 

Leafy greens approximately two to three cups raw all others half Cup cooked or 1 cup raw.

One serving equals approximately 25 calories.




Broccoli  cabbage cactus
cauliflower celerychayote
eggplant green beanscucumber
jicamakimchi kohlrabi
Leeks leafy greens lettuce
mushrooms okra onions
Pepper radish sea plants
sauerkraut tomatoes sprouts
sugar snap peas spaghetti turnips

Keto meal plan for 7 days

If you are just starting on the keto diet but do not know what to eat or how to prepare it following this list will be breakfast lunch and dinner for approximately 7 Days which you can follow so let’s begin with day one.

Day 1

Breakfast – Keto bacon breakfast rolls

keto bacon rolls

* 12 bacon strips 

* 12 large eggs 

* 1/2 a cup mozzarella cheese shredded

Preheat the oven to 400 degrees Fahrenheit and line spray with oil.Place each strip of bacon in a muffin tin wrapping into a circle.Place one egg inside the bacon cup and bake for 12 minutes or until cooked sprinkle with cheese and Boyle 45 minutes or until the cheese has melted remove from the oven and allow to cool in the tin for at least 5 minutes to maintain structure.

Lunch – Cobb Egg Salad

eggsalad

* 3 tbsp. Mayonnaise 

* 3 tbsp. Greek yogurt 

* 2 tbsp. red wine vinegar

* Kosher salt 

* Freshly ground black pepper 

* 8 hard-boiled eggs, cut into eight pieces, plus more for garnish 

* 8 strips bacon, cooked and crumbled, plus more for garnish 

* 1 avocado, thinly sliced 

* 1/2 c. crumbled blue cheese, plus more for garnish 

* 1/2 c. cherry tomatoes, halved, plus more for garnish

* 2 tbsp. freshly chopped chives In a small bowl, 

Stir together mayonnaise, yogurt, and red wine vinegar. Season with salt and pepper. 

In a large serving bowl, gently mix eggs, bacon, avocado, blue cheese, and cherry tomatoes. Gradually fold in mayonnaise dressing, using only enough until ingredients are lightly coated, then season with salt and pepper. Garnish with chives and additional toppings.

Dinner – Bacon Wrapped Stuffed Zucchini

zucchini

* 3 medium zucchini, halved lengthwise

* 8 oz. cream cheese, softened

* 1/2 c. finely chopped artichoke hearts

* 1/2 c. frozen spinach, defrosted, drained, and chopped

* 1 c. shredded mozzarella

* 1/2 c. freshly grated Parmesan

* 1 Garlic clove, minced

* 1/2 tsp. red pepper flakes, plus more for garnish

kosher salt Preheat oven to 350°. Line a baking sheet with parchment paper and fitted with a cooling rack. Using a spoon, remove the seedy centers of each zucchini.

In a large bowl, combine cream cheese, artichoke hearts, spinach, mozzarella, parmesan, garlic, and red pepper flakes. Season with salt and pepper and stir to combine.

Scoop cream cheese mixture into zucchini boats, then wrap each boat with 2 slices bacon. Place on prepared cooling rack and place in the oven to bake, 35 to 40 minutes, or until zucchini is tender and bacon is crisp. Let cool slightly and serve.

Day 2

Breakfast – Keto avocado toast 

* 2 slices keto bread 

* 1 avocado 

* 1 teaspoon lemon juice 

* 1/4 teaspoon black pepper 

* 1/4 teaspoon salt 

* 1 teaspoon of olive oil 

Toast your bread in a toaster or on a skillet note to toast in a skillet spread a small amount of butter on each side of the bread and hid in a skillet over medium heat until golden brown flip the bread and do the same on the other side in a bowl combine the avocado lemon juice salt and pepper mashed together until you reach desired consistency spread the avocado mash on top diesel olive oil on top

Lunch -Taco Stuffed Avocados

* 4 ripe avocados

* Juice of 1 lime

* 1 tbsp. extra-virgin olive oil

* 1 medium onion, chopped

* 1 lb. ground beef

* 1 packet taco seasoning

* Kosher salt

* Freshly ground black pepper

* 2/3 c. shredded Mexican cheese

* 1/2 c. shredded lettuce

* 1/2 c. quartered grape tomatoes

Sour cream, for topping, Halve and pit avocados. Using a spoon, scoop out a bit of avocado, creating a larger well. Dice removed avocado and set aside to use later. Squeeze lime juice over all avocados (to prevent browning!).

In a medium skillet over medium heat, heat oil. Add onions and cook until tender, about 5 minutes. Add ground beef and taco seasoning, breaking up the meat with a wooden spoon. Season with salt and pepper, and cook until the beef is no longer pink about 6 minutes. Remove from heat and drain fat. 

Fill each avocado half with beef, then top with reserved avocado, cheese, lettuce, tomato, and a dollop sour cream.

Dinner – Bacon Wrapped Stuffed Zucchini

* 1/2 lb. bacon, chopped

* 1 shallot, chopped

* 2 cloves garlic, minced

* 1/4 c. white wine

* 1 1/2 c. heavy cream

* 1/2 c. grated Parmesan cheese, plus more for garnish

* 1 (16 oz.) container zucchini noodles

* Kosher Salt

Freshly ground black pepper In a large skillet over medium heat, cook bacon until crispy, 8 minutes. Drain on a paper towel-lined plate.

Pour off all but 2 tablespoons of the bacon, then add shallots. Cook until soft, about 2 minutes, then add garlic and cook until fragrant, about 30 seconds. Add wine and cook until reduced by half.

Add heavy cream and bring mixture to a boil. Reduce heat to low and stir in Parmesan. Cook until the sauce has thickened slightly, about 2 minutes. Add zucchini noodles and toss until completely coated in sauce. Remove from heat and stir in cooked bacon.

Day 3

Breakfast – keto Brussels sprouts and bacon hash

*  1 lb bacon chopped 

* 12 ounces fresh Brussels sprouts chopped 

* 1 small yellow onion finely chopped 

* 1/4fresh green pepper chopped 

* 1/2 a teaspoon black pepper depending on your desired spiciness 

* 1/4 teaspoon crushed red pepper salt to taste 

* 1 tablespoon extra virgin olive oil 

* 2 large eggs 

freeze the bacon from a for a few hours once the bacon is chopped added to a hot pan on medium heat allowing the bacon to cook halfway and chopped onion into the bacon along with the black pepper and crushed red pepper let the onion and bacon continue to cook  

while they are cooking downwash and chopped up Brussels sprouts at them to the pan on top of the bacon and onions covered up and let Brussels sprouts cook down for five to seven minutes while the Brussels sprouts are cooking Friday Ads uncover and mixed in the chopped green peppers then cover again for 2 to 3 minutes if the mixture is dry feel free to add oil of your choosing to keep it from sticking or drying out top with the eggs 

Lunch – Buffalo Shrimp Lettuce Wraps

* 1/4 tbsp. butter

* 2 garlic cloves, minced

* 1/4 c. hot sauce, such as Frank’s

* 1 tbsp. extra-virgin olive oil

* 1 lb. shrimp, peeled and deveined, tails removed

* Kosher salt

* Freshly ground black pepper

* 1 head romaine, leaves separated, for serving 

Make buffalo sauce: In a small saucepan over medium heat, melt butter. When melted completely, add garlic and cook until fragrant, 1 minute. Add hot sauce and stir to combine. Turn heat to low while you cook the shrimp.

Make shrimp: In a large skillet over medium heat, heat oil. Add shrimp and season with salt and pepper. Cook, flipping halfway, until pink and opaque on both sides, about 2 minutes per side. Turn off heat and add the buffalo sauce, tossing to coat.

Assemble wraps: Add a small scoop of shrimp to the center of a romaine leaf, then top with red onion, celery, and blue cheese.

Dinner – Keto Chili

* 3 slices bacon, cut into 1/2″ strips

* 1/4 medium yellow onion, chopped

* 2 celery stalks, chopped

* 1 green bell pepper, chopped

* 1/2 c. sliced baby Bellas

* 2 cloves garlic, minced

* 2 lb. ground beef

* 2 tbsp. chili powder

* 2 tsp. ground cumin

* 2 tsp. dried oregano

* 2 tbsp. smoked paprika

* Kosher salt

* Freshly ground black pepper

* 2 c. low-sodium beef broth

* Sour cream, for garnish

* Shredded cheddar, for garnish

* Sliced green onions, for garnish

sliced avocado, for garnish In a large pot over medium heat, cook bacon. When bacon is crisp, remove from pot with a slotted spoon. Add onion, celery, pepper, and mushrooms to the pot and cook until soft, 6 minutes. Add garlic and cook until fragrant, 1 minute more.

Push vegetables to one side of the pan and add beef. Cook, stirring occasionally, until no pink remains. Drain fat and return to heat. 

Add chili powder, cumin, oregano, and paprika and season with salt and pepper. Stir to combine and cook 2 minutes more. Add broth and bring to a simmer. Let cook 10 to 15 more minutes, until most of the broth has evaporated. 

Ladle into bowls and top with sour cream, reserved bacon, cheese, green onions, and avocado.

Day 4

Breakfast – Keto cinnamon toast crunch

* two slices keto bread 

* 2 tablespoons butter 

* 1 tablespoon cinnamon 

* 1 tbsp pumpkin pie spice 

toast your bread idea in a toast on a skillet flip the bread and do the same on the other side spread 1 tbsp butter to each slice of bread topic slice of bread with half of the Cinnamon add pumpkin spice for a more things get the cinnamon toast crunch tree to serve with a side of unsweetened almond milk for a delicious treat reminiscent of cinnamon toast crunch cereal

Lunch – Heads broccoli, cut into bite-size pieces

* 1/2 c. shredded Cheddar

* 1/4 red onion, thinly sliced

* 1/4 c. toasted sliced almonds

* 3 slices bacon, cooked and crumbled

* 2 tbsp. freshly chopped chives 

            FOR THE DRESSING

* 2/3 c. mayonnaise

* 3 tbsp. apple cider vinegar

* 1 tbsp. Dijon mustard

* Kosher salt

Freshly ground black pepper In a medium pot or saucepan, bring 6 cups of salted water to boil. While waiting for the water to boil, prepare a large bowl with ice water.

Add broccoli florets to the boiling water and cook until tender, 1 to 2 minutes. Remove with a slotted spoon and place it in the prepared bowl of ice water. When cool, drain florets in a colander.

In a medium bowl, whisk to combine dressing ingredients. Season to taste with salt and pepper.

Combine all salad ingredients in a large bowl and pour overdressing. Toss until ingredients are combined and fully coated in dressing. Refrigerate until ready to serve.

Dinner- Tuscan Butter Shrimp

* 2 tbsp. extra-virgin olive oil

* 1 lb. shrimp, peeled, deveined, and tails removed

* Kosher salt

* Freshly ground black pepper

* 3 tbsp. butter

* 3 cloves garlic, minced

* 1 1/2 c. halved cherry tomatoes

* 3 c. baby spinach

* 1/2 c. heavy cream

* 1/4 c. freshly grated Parmesan

* 1/4 c. basil, thinly sliced

Lemon wedges, for serving (optional) In a large skillet over medium-high heat, heat oil. Season shrimp all over with salt and pepper. When the oil is shimmering but not smoking, add shrimp and sear until underside is golden, about 2 minutes, then flip until opaque. Remove from skillet and set aside.

Reduce heat to medium and add butter. When the butter has melted, stir in garlic and cook until fragrant, about 1 minute. Add cherry tomatoes and season with salt and pepper. Cook until tomatoes are beginning to burst then add spinach and cook until spinach is beginning to wilt.

Stir in heavy cream, Parmesan and basil and bring mixture to a simmer. Reduce heat to low and simmer until sauce is slightly reduced, about 3 minutes.

Return shrimp to skillet and stir to combine. Cook until shrimp is heated through, garnish with more basil and squeeze lemon on top before serving.

Day 5

Breakfast-Keto lime pancakes

* 1/3 Cup almond flour 

* 1 oz cream cheese 

* 1 tbsp baking powder 

* 1 tsp stevia 

* 3 large eggs 

* 1 tbsp lines best rated 

* 2 tablespoons unsweetened almond milk 

* half a teaspoon of vanilla extract 

heat oil in a medium skillet or grill over medium heat Mix all ingredients until fully combined for 1/4 cup batter onto the griddle or skillet and cook pancakes for 1 to 2 minutes on each side flip pancakes and cook for an additional minute serve stacked with sugar-free syrup or just flavor toppings

Lunch- Bacon twist

6 slices bacon halved

* 2 Persian cucumbers, thinly sliced

* 2 medium carrots, thinly sliced 

* 1 avocado, sliced 

* 4 oz. cream cheese softened 

Sesame seeds, for garnish Preheat oven to 400º. Line a baking sheet with aluminum foil and fit it with a cooling rack. Lay bacon halves in an even layer and bake until slightly crisp but still pliable, 11 to 13 minutes.

Meanwhile, cut cucumbers, carrots, and avocado into sections roughly the width of the bacon.

When bacon is cool enough to touch, spread an even layer of cream cheese on each slice. Divide the vegetables evenly between the bacon and place on one end. Roll up vegetables tightly. 

Garnish with sesame seeds and serve.

Dinner – Garlicky Lemon Mahi Mahi

* 3 tbsp. butter, divided

* 2 tbsp. extra-virgin olive oil, divided

* 4 (4-oz.) mahi-mahi fillets

* Kosher salt

* Freshly ground black pepper

* 1 lb. asparagus

* 3 cloves garlic, minced

* 1/4 tsp. crushed red pepper flakes

* 1 lemon, sliced

* Zest and juice of 1 lemon

1 tbsp. freshly chopped parsley, plus more for garnish  In a large skillet over medium heat, melt 1 tablespoon each of butter and olive oil. Add mahi-mahi and season with salt and pepper. Cook until golden, 4 to 5 minutes per side. Transfer to a plate.

To skillet, add remaining 1 tablespoon oil. Add asparagus and cook until tender, 2 to 4 minutes. Season with salt and pepper and transfer to a plate.

To skillet, add remaining 2 tablespoons butter. Once melted, add garlic and red pepper flakes and cook until fragrant, 1 minute, then stir in lemon, zest, juice, and parsley. Remove from heat, then return mahi-mahi and asparagus to skillet and spoon over the sauce.

Garnish with more parsley before serving.

Day 6

Breakfast- Keto breakfast rolls

*  2 cups mozzarella cheese shredded 

* 1 oz cream cheese and two cups almond flour 

* one large egg 

* quarter teaspoon salt 

*  8 oz ground sausage precooked 

Preheat the oven to 350 Fahrenheit 

melt shredded cheese and cream cheese stir and microwave mixture again for 30 seconds mix in almond flour salt and egg with your hands until the dough gets too hard and still has lumps microwave for 10 seconds at a time until consistently has improved line a cutting board with parchment paper and spread the dough with your hands.

Cut down 28 tangles it should be about 6 inches long and 2 inches wide roll out each piece of dough individually and filled with ground sausage. roll out the dough to completely enclosed sausage and form bread roll shape the process is easier if your hands are wet.cut two lines on the top of the road with a knife repeat this process for each one individually bake for 18 minutes or until Golden Brown

Lunch – Keto Bacon Sushi

* 3 tbsp. mayonnaise

* 2 tsp. lemon juice

* 1 tbsp. finely chopped chives

* Freshly ground black pepper

* Kosher salt

* 6 hard-boiled eggs, peeled and chopped

* 1 avocado, cubed

Lettuce, for serving

Cooked bacon, for serving In a medium bowl, whisk together mayonnaise, lemon juice, and chives. Season with salt and pepper. 

Add egg and avocado and toss gently to combine. 

Serve with lettuce and bacon.

Dinner – Cheesy Bacon Ranch Chicken

* 4 slices thick-cut bacon

* 4 boneless skinless chicken breasts (about 1 3/4 lbs.)

* Kosher salt

* Freshly ground black pepper

* 2 tsp. ranch seasoning

* 1 1/2 c. shredded mozzarella 

Chopped chives, for garnish In a large skillet over medium heat, cook bacon, flipping once, until crispy, about 8 minutes. Transfer to a paper towel-lined plate. Drain all but 2 tablespoons of bacon fat from the skillet.

Season chicken with salt and pepper. Return skillet to medium-high heat, add chicken and cook until golden and just cooked through, about 6 minutes per side. 

Reduce heat to medium and sprinkle chicken with ranch seasoning and top with mozzarella.

Cover the skillet and cook until cheese is melted and bubbly for about 5 minutes. 

Crumble and sprinkle bacon and chives on top before serving.

Day 7

Breakfast – Keto egg muffin

*  12 large eggs 

* 1 gram mushrooms diced 

* 1 cup mozzarella cheese shredded 

* quarter cup bacon bits 

* 1 tbsp unsweetened almond milk 

preheat the oven to 375 Fahrenheit and degrees and muffin pan in a medium bowl, mix the eggs cheese mushrooms almond milk salt and pepper evenly school batter into muffin tins bake for 10 minutes or until eggs are bouncy to the touch 

Lunch – Caprese Zoodles

* 4 large zucchini

* 2 tbsp. extra-virgin olive oil

* kosher salt

* Freshly ground black pepper

* 2 c. cherry tomatoes halved

* 1 c. mozzarella balls, quartered if large

* 1/4 c. fresh basil leaves

* 2 tbsp. balsamic vinegar 

Using a spiralizer, create zoodles out of zucchini.

Add zoodles to a large bowl, toss with olive oil and season with salt and pepper. Let marinate 15 minutes.

Add tomatoes, mozzarella, and basil to zoodles and toss until combined.

Drizzle with balsamic and serve.

Dinner – Keto Meatballs 

* 1 lb. ground beef

* 1 clove garlic, minced

* 1/2 c. shredded mozzarella

* 1/4 c. freshly grated Parmesan, plus more for serving

* 2 tbsp. freshly chopped parsley

* 1 large egg, beaten

* 1 tsp. kosher salt

* 1/2 tsp. freshly ground black pepper

* 2 tbsp. extra-virgin olive oil

* FOR THE SAUCE

* 1 medium onion, chopped

* 2 cloves garlic, minced

* 1 (28-oz.) can crushed tomatoes

* 1 tsp. dried oregano

* Kosher salt

Freshly ground black pepper In a large bowl combine beef, garlic, mozzarella, Parmesan, parsley, egg, salt, and pepper. Form into 16 meatballs. 

In a large skillet over medium heat, heat oil. Add meatballs and cook, turning occasionally, until golden on all sides, about 10 minutes. Remove from skillet and place on a paper towel-lined plate. 

To the same skillet, add onion and cook until soft, 5 minutes. Add garlic and cook until fragrant, 1 minute more. Add tomatoes and oregano and season with salt and pepper. 

Add meatballs back to skillet, cover and simmer until sauce has thickened, 15 minutes. Garnish with Parmesan before serving.

Hidden carbs in some foods

Natural occurring fruits like fruit juice or raisins are typically high in sugar. 

Ketchup and tomato sauce hidden sugars and carbs are typically found in tomato products.

Yogurt specifically avoid low-fat fruit-flavored varieties try plain full fat.

Milk substitutes milk substitute such as soy or almond milk tend  to have hidden carbohydrates they can contain sugars and protein as well

Salad dressings are cautious of salad dressings always check the label opt for olive oil or vinegar to make your salad dressings rather than buying off-the-shelf

Common side effects of the keto diet

Here are the common side effects we saw when people started on the keto diet most was dehydration or lack of vitamins in the body cramps, constipation, heart palpitations, reduced physical performance, hair loss, gallstones, keto rash, indigestion.

Frequently asked questions on the keto diet...

How long does it take to adopt

The length of time varies but normally start within a couple of days until 14 days after starting the keto diet

Will I get the keto flu

This depends as well but yes most probably don’t worry it will soon subside and you will have all the benefits after keto diet 

How long can I be on the keto diet

Depending on your needs and health goals your medical practitioner will advise how long you should be on this diet all said there are many cultures that go into ketosis and stay there for long periods of time

How much weight will I lose?

The keto diet has a diuretic effect Meaning you can lose weight fast but it’s mostly water weight and not fat (11,12,13,14)

My urine smells why is this?

This is simply due to by-products during the creation of kittens in the Liver nothing to be alarmed about

 My breath smells

 This is a common side effect try chewing sugar-free gum

 Conclusion

I hope you enjoyed the (Ketosis and the keto diet ultimate guide)

Being in ketosis means your body switch from burning carbs to burning fat for energy.

As far as we know there are no real dangers for the ketogenic diet the standard diet consumes 70% fat 10% carbohydrates and 20% protein.

You can stay in ketosis for long periods. When you start to get the keto diet you may feel headaches, dizziness, or brain fogginess, this is called get the flu is not dangerous and will pass in a few days.

The Ketosis and the keto diet ultimate guide is mostly used by woman that wants to lose weight but the keto diet can also be used by men not just to lose weight but for overall healthy eating feel free to let us know if there’s anything you would like to add to this diet please leave a comment below.letting us know what you think about this article have you ever been on the ketogenic diet if so let us know what you thought about it and are there any other diets that we need to research.

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