Keto Tips

The Keto diet has a lot of health benefits, but it is not exactly easy on the wallet. Fresh meats are some of the most expensive items in the grocery store and when you follow Keto, you'll need to purchase a lot of them. However, there are simple steps that you can take to cut costs on this low-carb plan.

First of all, be creative in your meal planning. Remember that most recipe books are written to entice readers to try new combinations of foods. The recipes within those books contain the most expensive ingredients. You don't have to cook like a professional chef in order to be able to experience the benefits of the Keto. There are many simple recipes that you can make while doing Keto that cost much less than the ones shown in most recipe books. If you modify the meal plans along with the books, you can enjoy the Keto lifestyle on a budget.

One of the most important steps to take is to buy your meats in bulk. When you stock up on large packages of ground beef, chicken and fish you cut down on your protein costs. You can separate the large packages into small freezer bags and freeze them in meal-sized portions. Two to four chicken breasts in a bag are easy to defrost and makes a good-sized meal. You can also cook ground beef in many different varieties while  freezing  the cooked portions. Try doing a portion of the meat with taco spices, another portion with hamburger spices and the third portion with Italian spices. That way you'll be able to use lots of hamburger meat and still have variety in your diet.

Also, look at less tender cuts of meat to trim costs in your grocery money. While fillet mignon may be tasty, it doesn't fit into every budget. Less tender cuts of beef and pork make excellent crock-pot meals, and using a slow cooker will help tenderize them.

Look to alternative protein sources like eggs and tofu. Both of these items pack a powerful protein punch for a fraction of the cost of meats. Nuts are a great protein source as well, but they can become expensive very quickly. Some recipes call for expensive macadamia nuts and cashews. Walnuts, peanuts and almonds contain just as much protein for a fraction of the cost.

Mixed vegetable salads will make a large portion of your daily daily meals. While it may be tempting to buy bagged salad that is already chopped, you are going to be paying $2 to $3 per bag. You can buy three heads of different types of lettuce for the same cost and make the equivalent of six bags of prepackaged salad. Also, consider investing in a salad spinner. This handy device will make homemade salads crispy and satisfying.

Be creative with your menus and use produce and meats that are on sale. If youíve got a recipe that calls for chicken breasts and turkey happens to be on sale, go ahead and substitute the week. Make sure to carry an acceptable food list with you to the grocery store so you can tell whether a sale food is an okay substitution on the Keto plan.

When you go to the store, you can also cut costs by limiting your purchase of low-carb packaged foods. These items are really expensive, and sometimes full of harmful chemicals. They may also contain hidden carbs which can stall your weight loss efforts. The Keto diet can be effectively followed without using any of these products. Unless itís a special occasion, skip them all together.

Finally, its best to plan your meals and your shopping trips so you can buy your groceries in an effective manner. Going to the grocery store unprepared or, even worse, hungry can spell disaster for your budget. Plan each week's menu out ahead and time and then buy what you need to make those meals.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionists recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto And Carb Cravings

Carbs are everywhere you look and they might pop up in some surprising places. Most of us have a national love for carbs. Even if you don't eat a lot of delicious carb treats you may still experience intense carb cravings in the first few weeks of trying Keto. So many healthy carbohydrate foods have hidden sugars in them, so your body may start to experience withdrawal after deleting them over a period.

The problem with carbs, and sugar is that your blood sugar is tied into your energy levels and your overall health. When your blood sugar is too low, you will experience intense cravings. High blood sugar is a result of eating high-sugar meals. When you eat carbs with a lot of concentrated sugar, your blood sugar will raise to high levels. 

Your pancreas thinks there is something wrong and then it secretes insulin to lower the blood sugar. As this happens more, you can create pre-diabetic conditions in your body as your pancreas becomes worn out and eventually cannot secrete insulin.

Fortunately, getting started on a Keto plan can put a stop to this cycle. However, this doesn't mean that sugar cravings go away automatically. Carbs, and sugar products are everywhere and temptation is sometimes hard to fight.

The best way to approach these cravings is with planning. If you maintain a balance of protein, fat and fiber in your daily diet you will prevent blood sugar drops that lead to cravings. Also, do not go too long between meals without eating. Snacks are an important part of keeping your blood sugar stable. Have some handy snacks like cheese, nuts, seeds and boiled eggs on hand with you so you can quickly stabilize your blood sugar without turning to sweet treats.

Sugar cravings can also be a sign of a nutritional deficiency. When you are low on magnesium, you will crave chocolate and other sweets. Zinc and chromium can also stave off sugar cravings. If you aren't taking a good multivitamin supplement with these minerals, start immediately. If you are and you are still experiencing cravings, consider trying additional supplements of these nutrients.

Another tactic is to brush your teeth. Many Keto dieters have told me that brushing their teeth or using Listerine breath strips can help with cravings. Both methods will numb your mouth and prevent you from wanting to eat. Drinking two large glasses of water can also help eliminate cravings. If your stomach is full, then you'll be less likely to reach for a sugary treat.

Sometimes out of sight, out of mind is the best approach. If you find yourself overcome with carb, or sugar cravings while you are at home, get outside and take a walk. The distraction will have you forgetting your craving in no time. 

Calling a friend for support or going online and reading a great wellness blog article for support can also go a long way toward preventing you from succumbing to your cravings.

Having a low-carb, or low-sugar version of your favorite treat is another good idea. You are less likely to feel deprived if you can have a satisfying treat. There are a wide variety of low-carb, or low-sugar products available on the market that can beat your sweet tooth. 

Both types of cravings are a reality of following a Keto plan, but the previous tips will help you overcome them and stay committed to your weight loss efforts.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

Keto And How To Achieve Ketosis

The basic principle of the Keto diet is that a state of ketosis will help you burn your fat stores as energy. Many people, even those who are on low carbohydrate diets, don't quite understand ketosis and why it works.

Most diets are calorie-reduction diets. They help you lose weight, but some of the weight is from fat and some of it is from lean muscle tissue. While you may look smaller on the scale, your metabolism is actually slowing down. The more muscle you lose the slower your metabolism will be. This makes losing weight more difficult and gaining weight back even simpler.

The Keto diet, on the other hand, is carbohydrate restrictive. It creates a state of ketosis in your body that burns only fat, and not muscle. The primary source of your energy for your body will be fat in the form of ketones. Your liver will convert fat into ketones and it cannot be converted back. It will be excreted naturally.

Ketones are actual a normally and efficient source of fuel for the human body. They are created in the liver from the fatty acids that result from the breakdown of body fat. These only appear when there is an absence of glucose and sugar. In the Keto diet, you reduce the amount of glucose and sugar that is in the bloodstream. As a result, your body produces ketones for fuel. When your body is creating ketones it is called ketosis.

There is a common misconception that following a ketogenic diet is dangerous. The truth is that being in ketosis is a completely naturally state. The human body creates ketones to use as fuel in the absence of glucose.

Some people use ketone-testing strips to determine their state of ketosis during dieting. These small plastic strips are held in the urine stream and contain a special chemically treated absorptive pad. This pad will change color if ketones are present in the urine. With the presence of ketones, the strip will change varying shades of pink to purple. There is a color scale on the label of the bottle that will help you determine your ketone levels.

Ketone strips are available in any pharmacy and can be found among the diabetic supplies. In some stores, they are kept behind the counter so you may have to ask for them. You won't need a prescription to buy them though. Once you open a package of ketosis strips they have a shelf life of 6 months. It may be helpful to mark the opening date on the box.

Ketone strips will let you know if you are progressing correctly on the Keto diet. If you are following the Induction plan to the letter and aren't seeing purple, don't worry. Some people never show trace amounts of ketones or they may show just above the minimum line. As long as you are losing weight and inches then you are successfully using ketones. Also, if you've just exercised a few hours before, just remember using the strips, afterwards you may not see purple.

Some dieters may mistakenly believe that a dark purple result on the testing strips means that they are losing weight faster. Actually, the darkest purple color is a sign of dehydration. It means that your urine is too concentrated and you need to drink water in order to rehydrate.

Ketones come from fat in the bloodstream, whether it is fat that you eat or fat that you burn. So if you eat a meal heavy in fat and then immediately use a testing strip, then you'll see a dark purple result. Use the strips as a guide, but don't get hung up on the color.

Reaching a state of ketosis is key to success on the Keto diet and it as simple as eliminating carbohydrates from the diet. Make sure to follow a Keto eating plan correctly and use the ketone testing strips as needed.

You may also enjoy reading "Thinking Of Trying Keto? Be Prepared For A Complete Lifestyle Change"

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

What Is A Low Carb Keto Diet

(Me In 2019, While On A Keto Diet)

A low carb diet, also known as a low carbohydrate diet, is a diet program designed to promote weight loss while restricting the consumption of carbohydrates. The theory behind a low carb diet is that carbohydrates consumption is linked to increased insulin levels and obesity. Some nutritionists have varying opinions regarding the validity and safety of a low carb diet, but others refer to the strong evidence lending truth to the claim that a low carb diet can actually promote weight loss.

A low carb diet specifically consists of eliminating or reducing foods that contain sugar, grains and starches. With each of these products being labeled as carbohydrates, they are replaced with other foods containing increased fat and protein. Many people enjoy vegetables as part of a healthy diet and while they too are classified as carbohydrates, they are believed to be much healthier than grains.

As with most diet programs, there are two sides to the story with individuals who oppose and those who agree with the approach. Specifically, some experts believe that low carb diets carry their own risks and possible side effects, including headaches, fatigue, nausea, dizziness and/or dehydration.

By lowering or eliminating dietary fiber, many believe that constipation may also occur as a result of the fiber absence. In addition, some believe that the replacement of cholesterol and foods high in saturated fat my increase the risk of developing heart disease. There are also some concerns that kidney problems may ensue as a result of the organs becoming overworked, but there are no scientific studies to support this theory as of yet.

The acceptance of low carb diet foods have had various impacts on some of the worldís largest food producers. Pasta makers, for example, suffered a reduction in the need for their products and believed that the loss was connected to low carb diets. A popular doughnut manufacturer admitted that earnings were lower than usual and associated the reduction with low card diets, which reduced the demand for their product as well. Several companies, on the other hand, watched as their profits were on the rise as they promoted low carb products in stores and restaurants.

As seen by the photo above, I believe in the Keto Diet/Low Carb Diet and what it does for me. To counter my symptoms of fatigue, dehydration, or a lack in fiber, 

"Ive found that AdvoCare products works best for me and my body, and they have so many nutritional supplements that support overall wellness, weight management, energy, etc...and all of my nutritional needs while on a Keto Diet". Dwight Obey -2019

Dwight Obey, AdvoCare Independent Distributor

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a nutritionistís recommendation. Prior to beginning any dietary program, including a low carb diet, individuals should consult a physician for proper diagnosis and/or an appropriate path toward weight loss.

KETO VIDEO RECIPE: BACON AVOCADO MUFFIN

Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.