Personalized Keto Meal Plan at Your Fingertips

Getting Started With The Ketogenic Way Of Living


I lost over 40 lbs in 3 months on the ketogenic diet. May 1, 2017 will be one year for me in this way of living. I do not consider this a diet, this is my lifestyle. It’s not restrictive like a diet and I’m not starving like I did on so many diets before.

You will hear some suggestions about calculating macros to determine how much you should eat. I suggest you skip the macros, it will restrict you too much, you may lose weight a little faster – but you will be hungry. The basic direction I give my clients – You want to eat a lot of fat, a moderate amount of protein and 20 grams of carbs (or less) per day. Determine the amount of protein by this calculation:

Male – 50 grams of protein for the first 5 foot of height, add 2.3 grams for each additional inch

Female – 45.5 grams of protein for the first 5 foot of height, add 2.3 grams for each inch additional inch.

You will see that men start with more protein. Ladies, that’s just how it works for us.

Once you have figured out how much protein you need, the math is done! After a few days of keeping an eye on the amount of protein and carbs you are eating, it will become second nature for you and you won’t be counting anything. No more food diaries. Yay!

I know everyone wants a detailed plan to follow, but one of the things I love is how flexible the ketogenic diet is. I can eat out with this lifestyle without any stress.

Use this basic process – choose a high fat meat – ribeye steak, dark meat chicken, salami, bacon, sausage, eggs. Add a green vegetable as your carb or maybe a salad with high fat blue cheese dressing. Then – load up on the fat. Add butter to your steak, cook your chicken in coconut oil, or make some dressing w/ mostly olive oil and less vinegar. It’s that simple.

How simple do you think this is? You can do it. Just give it a try for a couple of weeks. Once you see results and get to the point that your hunger is diminished, you will not look back. I feel better than I have in years. I can’t remember the last time I took anything for my arthritis or a headache. My life is truly changed!


Source by Jeanna Lynch

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