Diet

The ( + A Beginner’s Guide ) KETO DIET PLAN FOR BEGINNERS

You’ve probably heard about the low carb, high fat diet that’s so popular among actors and models, and with good reason: low carb diets offer proper nourishment with whole foods, while keeping your body burning fat for fuel. This is a great way to be, as it makes fat loss largely effortless! But where does this “ketogenic” word fit into the picture?

Well, ketogenic comes from the word “ketosis“, which is a state in which your body breaks down fat molecules into ketones to provide energy. This state is achieved through very low carbohydrate intake and higher than normal fat intake. The “normal” state of the body’s metabolism is called “glycolysis”, where carbs are burnt for energy. The long and short is that when your body is in carb-burning mode, it will use all available carbs for energy before it touches stored fat. In ketosis, your body is primed to burn fat, and this is great news for anyone trying to get trim and slim.

PDF Download: Click here to get a downloadable PDF version of this meal plan that you can print out and use as a reference.

Benefits of Ketosis

By cutting carb intake significantly, we can drastically reduce insulin resistance, the precursor to type 2 diabetes. In addition, low carb diets, along with exercise, can be very effective at helping alleviate the symptoms and progression of type 2 diabetes. Beyond that, ketosis itself is appetite-suppressing, meaning your hunger will naturally check itself, increasing your caloric deficit and making you lose fat even faster.

Getting Started

Ketosis takes some time to get into – about two weeks of low carb eating is required for the initial adaptation. During this time there will be bouts of sluggishness, fatigue, headaches, and some gastrointestinal issues as you adapt, often referred to as “keto flu“. Proper electrolyte intake will correct most of these issues. In addition, the “diet” aspect of this ketogenic diet plan – that is, the caloric restriction – shouldn’t be worried about. Weight loss will come as your body regulates appetite as it the addiction to sugar and processed food lessens, so restricting calories during the initial two weeks isn’t recommended.

The meal plan is designed to ensure you get three balanced, healthy meals a day that address fiber, satiation, and adequate protein intake. The greatest part of a ketogenic diet is the fact that it spares muscle loss, where a carb-based diet doesn’t. Weight lost in a high carb, calorie-restricted diet will often come both from muscle and fat, whereas with keto, you can burn fat without sacrificing muscle. This is referred to often as “body recomposition” and leaves you with a much more preferred physique after weight loss.

Additional Points of Interest

Ketogenic diets often create a significant loss of water during the first phases. This is because carbs are converted to glycogen in your body, which is stored in water within the muscles and liver. As you deplete stored glycogen, your body flushes this water out. This is a huge part of the initial weight loss during the first few weeks of ketosis. While rapid fat loss does occur at first, a lot of water weight is often dropped as well, but this is a great encouragement as it often results in both weight loss and less bloating, allowing clothes to fit better.

  • Meat: Beef, goat, lamb, turkey, pork, veal, chicken.
  • Fish: Salmon, trout, catfish, sardines, tuna, haddock and many others.
  • Fruits: Strawberries, blueberries, raspberries, avocado.
  • Vegetables: Broccoli, asparagus, Brussels sprouts, cucumbers and many others.
  • Nuts and Seeds: Almonds, walnuts, sunflower, pumpkin, sesame, etc.
  • Dairy Products: Cheese, Greek yogurt, sour cream, heavy cream.
  • Fats and Oils: Peanut Butte, flaxseed oil, butter, sesame oil, olive oil and almond oil. ( If you want to see more ketogenic diet foods, read this: The Ultimate List of Foods to Eat on a Ketogenic Diet

Foods to Avoid on a Ketogenic Diet

  • Grains: Grains: Wheat, oats, corn, barley and rye. Includes breads and pastas.
  • Artificial Sweeteners: Sucralose, Equal, Acesulfame, Splenda, Saccharin, etc.
  • Processed Foods: If it contains carrageenan, don’t eat it.
  • “Low-fat” products: Atkins products, drinks, gluten, diet soda, etc.

7-Day Ketogenic Diet Meal Plan And Menu

So you have found the ketogenic diet, have figured out your macros and you are itching to get started. Here is a ketogenic diet meal plan for one week. If you are just getting situated use this basic plan to help get going.

I HAVE LOST 45 POUNDS IN 4 MONTHS WITH A KETOGENIC DIET

I just started MONTH five of a ketogenic diet(45 lbs lost). I’m by no means an expert. I am now 46 years old and I have spent my entire life trying to lose weight. Ironically I have also spent years learning about nutrition and exercise. Figuring out macronutrients just comes naturally to me as I have done it so much over my life. By following a keto diet this is the first time I have seen any real success in losing the unwanted pounds. This despite years of working out and being active.

I have had a very successful go of it so far, and I feel that a lot of you who are trying to get started with a ketogenic diet may get overwhelmed and confused with all of the numbers and information that is coming at you. Hence this ketogenic diet meal plan. It is what I am doing to keep things simple. I am a guy. I need simple.

For me I think that success with a keto diet is found with having some base meals and adding some variety later on if needed. Hell I eat the same thing pretty much every day. Not too exciting but losing 45 pounds in 4 months IS exciting, so I am sticking with it. If it isn’t broke, don’t fix it.

7 DAY KETO DIET GROCERY LIST

The daily meals will be bacon and eggs, chicken with vegetables, and beef with vegetables. This are base meals and will provide good macros for some people. For others who need more food(fat) you can just add a keto friendly snack or 2 to get your macros up to where they need to be. This is what I need to do.

  • A dozen eggs.
  • A package bacon.
  • Butter. (real butter)
  • A pack of boneless SKIN ON chicken thighs
  • 1 onion.
  • 1 bell pepper (Green, red, yellow, that’s your choice.)
  • Two bulbs of garlic. (Optional, but very heart healthy.)
  • A big bag of mixed frozen vegetables, at least 12 cups worth. If you are not sure what to get, just pick something else that’s keto friendly like frozen broccoli.)
  •  a bag of almonds, a jar of almond butter (very expensive – cheapest I can find is 10$ for 750g at Costco).
  • A package of beef. You want to find some kind of beef that you can imagine cutting/dividing into 6 equal portions of about 5.5 ounces each(a bit bigger than a deck of cards.)

I AM ACTUALLY COOKING. WELL…SOME

I am not much for cooking but I am doing better. A ketogenic diet meal plan does work better when you have food ready to go. It takes the guess work out and we need to keep this as simple as possible in order to have success.

  • Put the 12 thighs in to the oven with all the cloves from a bulb of garlic. You should separate the cloves, but you don’t need to skin them. The heat from the oven will do that nicely, and you can peel them when you eat it.
  • While the thighs are cooking, hard boil the eggs. Then set them aside to cool.
  • Take a skillet, put some butter in it, and then fry up the bacon. (Note: Some might argue that the butter isn’t needed. In my experience you can either grease up that pan somehow, or your first strips of bacon will come out burnt.)
  • Dice up half the onion, save the other half for next week.
  • Cut up the pepper
  • You might need to take the chicken out at this point. If it’s done, pull it out, and let it cool.
  • In the skillet (I love to use the bacon grease as a base) sauté the pepper and half onion, and another bulb’s worth of garlic cloves. (leave the skin on, just like before.)
  • Add the beef and brown it.

GETTING THE MEALS TOGETHER

  • Wash/rinse out 12 containers.
  • In 6 of them, put 2 chicken thighs each. Share the garlic between them, and evenly divide the fat juice.
  • In the other 6 evenly spoon out the beef/pepper/onion mix.
  • Take the veggie blend, evenly pour it across the 12 containers, right on top of the meat.
  • Put them all in your fridge. If you have minimal fridge space you could just put some in there, and then rest in your freezer. Just pull another out when you pull from the fridge.
  • Pull out six plastic bags and put 2 hard boiled eggs in each.
  • Evenly divide your remaining bacon by 6.
  • Now brown bag it, and put it in your fridge.

THE MACRONUTRIENTS OF THE KETOGENIC MENU PLAN

Right now you have 6 day’s worth of meals in your fridge

  • 6 bags with 2 hard boiled eggs and bacon
  • 6 containers of thighs/veggies
  • 6 containers Beef/Veggies

Okay so this is only 6 days. Make extra for day 7 OR you can try to get creative and plan your own meals. Ruled.me has some awesome keto recipes if you are feeling brave.

*I messed up. The macros of each “meal” above are too high in protein and too low in fat so reduce the amount of meat in each meal by about half AND add 1-2 tablespoons of olive oil to each meal(or some cheese). Please forgive me!!

For this base ketogenic meal plan I am going to use the following macronutrient profile that I helped someone set up for themselves:

TOTAL CALORIES- 1570

  • Net carbs – 20g per day
  • Protein  – 80 g per day
  • Fat  – 130 g per day

Now divide each of those by 3(for 3 meals per day) and you get:

  • ≈7 net carbs per meal
  • ≈26 grams protein per meal
  • ≈44 grams fat per meal

Omg, so much math! If you halve the protein in each meal you will be pretty close to these totals PER MEAL! 

Personally I need more protein and fat each day and so will some of you. So I add in some snacks, cheese, or keto fudge during the day to get my macros up where they need to be. I also drink homemade Bulletproof coffee which for me is:

  • 1 cup coffee
  • 1 tbsp coconut oil
  • 1 tsp butter
  • 1 tbsp full fat coconut milk(in a can)

This adds about 25g of fat to my day.

If you got hungry on Day One between breakfast and lunch, or lunch and supper while you’re still at work eat more fat!

You may also want to consider adding these fat boosting strategies:

  • Full fat cream, butter, coconut oil, MCT oil in your coffee.
  • Put a tablespoon of mayonnaise on the chicken while it’s baking.
  • Top the vegetables with some cheese before reheating.

SALT AND ELECTROLYTES WITH THE KETOGENIC DIET

It’s  also worth pointing out that you may want to consider taking a multi-vitamin with the ketogenic diet meal plan. It is very low on Vitamins B1, D, E, and K. Calcium, Magnesium, Manganese, and Potassium are also very low, but we need to manage those as part of our electrolyte strategy anyways on keto.

Do not omit essential electrolytes: Sodium (Na+), Chloride (Cl-), Potassium (K+), Magnesium (Mg++), Calcium (Ca++), Phosphate (HPO4–), Bicarbonate (HCO3-). Lack of electrolytes or more pointedly the bodies primary electrolyte sodium (aka Salt) is responsible for lethargy, brain fog and keto flu symptoms on high fats diets.

You should be aiming for at least 8 cups of water a day. I have a 600ml bottle and I empty it at least 10 times a day. That is a lot of water and yes I am going to the bathroom a lot. Carbs hold water, so with minimal carbs this will speed up the flushing of water. So even more bathroom breaks.

BUT HOW DO I KEEP TRACK ALL OF THIS?!

The “easiest” way to actually track your eating(and thus your macros)  for your ketogenic diet meal plan is to set up a free account with MyFitnessPal.

This app is both web based and/or you can use it with your phone. I cannot stress the importance of tracking what you eat. Doing this has made all the difference in the world for me and is a huge part of my keto diet success.

Once you get your account set up you just enter the food you eat and the app calculates your total consumption for each macro and your total calories. There is also a “bar code scanner” as part of the app. You use your phone to “scan” the bar code of the food you are eating and it enters it into your daily eating plan. Genius!

SUMMARY

I am proof that a ketogenic diet works. I also know that it can be confusing as hell trying to deal with all of the numbers and then figuring out what to eat. I am hoping that this 7 Day Ketogenic Diet Meal Plan will help you to stay calm(at least a little bit) and focused with your fat loss goals

She Lost 50 Pounds In Just 6 Weeks Only By Doing This Every Night Before Going To Bed

In this article, we’re going to discuss about a diet that has become very popular recently and has taken the world by storm! It is called the Flat Belly Overnight eating diet and is especially praised by ladies who don’t have time for a strict eating routine and compelling activity. It is basically a weight loss formula that will help you overnight, while you rest.

Created by a famous trainer called Andrew Raposo who has been using this method of himself for a long time, but he didn’t expect that it can be used by others.

Lost Pounds

Things changed when his sister decided to try this diet and managed to get rid of the extra pounds using the same method he used before.

This woman had a problem with excess of weight for many years.  She tried many diets and also did exercising, but none of it seemed to give her the results she wanted.

She thought that physical activity and diet are the only way to lose weight.

In some women, that can’t help. It had very negative effects on her health. She felt tired all the time and started to suffer from insomnia.

She did everything she could in order to lose fat and one of the most difficult areas to do that was fat belly. It can be a real challenge.

Belly fat caused her to develop type 2 diabetes. Obesity can also cause dangers of stroke, heart disease, cancer and Alzheimer’s disease.

Women over the age of 40 find it more difficult to melt that belly fat, because their hormones change. These hormonal changes make the person more likely to gain extra weight by slowing down the metabolism.

Women become desperate to lose the fat even more, so they start dieting with little known facts about which effect that diet program can have on them.  Nutritionists and doctors claim that exercising regularly along with eating a lot of fruits and vegetables, as well as reducing the intake of calories will give us a healthy life and also help us lose weight.

Eat More Fruits And Vegetables

Nowadays, fruits are frequently treated with pesticides and toxic chemicals, so they can actually do us more harm than good. Fruits can affect our ability to lose weight.

By consuming more fruit and vegetables, we increase the levels of leptin and cortisone and reduce the fat burning hormones which leads to fewer chances of losing weight.

With age, your body loses the energy sources and it slows down the metabolism when you start reducing calorie intake. That’s what actually makes us harder to lose belly fat.

The High Intensity Interval Training (HIIT), for example, is likely to increase the risk of heart disease, diabetes type 2, high blood pressure and stroke.

Flat Belly Overnight is way different than any other weight loss program because it includes guides on how to minimize these negative effects.

Andrew’s sister, Amy Raposo, had a stroke and diabetes type 2. Andrew then advised her to try his trick, but with several changes and modification according to her needs.

His sister managed to lose 8 pounds in the first 24 hours! She is not a professional athlete, so Andrew thought that the changes they made will affect the good results of the trick. She included 3 minutes of exercise per day, diet changes and also started using spices and herbs.

Consumed a lot of food that speeds the metabolism and with that, she stimulated the process of calorie burning. The herbs helped her in the process of reducing the toxins and free radicals.

Amy managed to normalize her sugar and blood pressure levels after a short period of time. The amazing results of his sister inspired Andrew to share this regimen with other people and help them feel better and healthier!

zero low carb vegetarian list

Eating Veggies on Low Carb

Veggies are a staple of any low carb diet. Here’s a simple, Atkins low carb veggie list to save or print. Which are lowest in carbs?

  • Extremely low carb veggies perfect for Atkins Induction.
  • The lowest carb veggies: 0-7 net carbs per serving.

low carb veggie organic mushroom

 

On any low carb diet, allow 12 to 15 of your net carbs to come from low carb vegetables. During the Atkins Induction phase, use the veggies from the lowest carb vegetable list and measure very carefully.

The low carb vegetables on this list are divided into two sections, according to number of net carbs per serving. Both sections have veggies that are perfect for low carb.

Veggies for Atkins

(Veggie, Serving Size/Prep, Net Carbs)

  • Alfalfa Sprouts, 1 cup/raw, 0.4
  • Argula, ½ cup/raw, 0.2
  • Bok Choy, 1 cup/raw, 0.8
  • Celery, 1 stalk, 0.8
  • Chicory Greens, ½ cup/raw, 0.6
  • Chives, 1 tbs, 0.1
  • Cucumber, ½ cup, 1.0
  • Daikon, ½ cup, 1.0
  • Endive, ½ cup, 0.0
  • Escarole, ½ cup, 0.0
  • Fennel, 1 cup, 3.6
  • Jicama, ½ cup, 2.5
  • Lettuce Iceberg, ½ cup, 0.1
  • Mushrooms ½ cup, 1.2
  • Parsley, 1 tbs, 0.1
  • Peppers, ½ cup/raw, 2.3
  • Radicchio, ½ cup/raw, 0.7
  • Radishes, 10/raw, 0.9
  • Romaine Lettuce, ½ cup, 0.2

 

Low-er Carb Veggies

low carb vegetable tomato

These vegetables are slightly higher in carbohydrates than the lowest carb veggies above, but if you measure carefully, it’s simple to add them to your diet.

 

(Veggie, Serving Size/Prep, Net Carbs)

  • Artichoke, ¼ of medium/boiled, 4.0
  • Artichoke Hearts, 1/in water, 1.0
  • Asparagus, 6 spears/boiled, 2.4
  • Avocado, 1 whole/raw, 3.5
  • Bamboo Shoots, 1 cup/boiled, 1.1
  • Beets, ½ cup/canned, 4.7
  • Broccoli, ½ cup/boiled, 1.6
  • Broccoli, ½ cup/raw, 1.0
  • Broccoli Rabe, 1 ounce, 1.3
  • Broccoflower, ½ cup, 1.4
  • Brussels Sprouts, ¼ cup boiled, 2.4
  • Cabbage, ½ cup/boiled or raw, 2.0
  • Cauliflower, ½ cup/boiled or raw, 1.0
  • Chard, ½ cup Swiss/boiled, 1.8
  • Collard Greens, ½ cup/boiled, 4.2
  • Eggplant, ½ cup boiled/raw, 1.8
  • Hearts of Palm, 1 heart, 0.7

  • Kale, ½ cup, 2.4
  • Kohlrabi, ½ cup, 4.6
  • Leeks, ¼ cup/boiled, 1.7
  • Okra, ½ cup/boiled or raw, 2.4
  • Olives, green, 5, 2.5
  • Olives, black, 5, 0.7
  • Onion, ¼ cup/raw, 2.8
  • Pumpkin, ¼, cup/boiled, 2.4
  • Rhubarb, ½ cup, unsweetened, 1.7
  • Sauerkraut, ½ cup canned/drained, 1.2
  • Peas, ½ cup edible podded, 3.4
  • Spaghetti Squash, ½ cup/boiled, 2.0
  • Spinach, ½ cup/raw, 0.2
  • Summer Squash, ½ cup/boiled, 2.0
  • Tomato, 1 raw, 4.3
  • Turnips, ½ cup/boiled, 2.2
  • Water Chestnuts, ½ cup/canned, 6.9
  • Zucchini, ½ cup sautéed, 2.0

 

Using Veggies in Low Carb Meals

Stick blenders and food processors are very helpful. They can shred a zucchini or turn cauliflower into cauli-rice in a few seconds.

 

Zoodles and Low Carb Veggie Pasta

Spiralizers are another fun, favorite tool of low carbers.

  • Zucchini spaghetti (Zoodles)
  • Cucumber ribbon strands
  • Sweet potato, radish or turnip curly fries
  • Long spiral squash strands

Ketogenic Diet to Fight Cancer

The ketogenic diet has been getting lots of positive press recently. And while most of it focuses on weight loss, there’s growing research for using “keto” as a way of preventing/treating cancer.

Is there any truth to this?

I’ll go over the evidence currently available so you can make your own informed decision.

And don’t worry… if you haven’t come across the keto diet yet, I’ll also explain what it is, what you eat, and how you can get started if you want to give it a try.

Plus, included are several delicious keto recipes that will help you transition to keto without feeling like you’re missing out.

The Basics: What Is Keto and What Do You Eat?

The main aim of the keto diet is to shift your body’s metabolism so you reach a state called nutritional ketosis.

In nutritional ketosis, your body burns fats for fuel by first breaking them down into a usable form: molecules called ketones.

Normally, your body relies on carbohydrates/sugars as its main source of energy. Switching your metabolism to a fat-burning mode instead has been linked to all sorts of health benefits.

You reach ketosis by changing the way you eat. Specifically, by limiting carbohydrates in order to reduce the amount of sugar in your blood.

So, what do you eat on a keto diet? Very few carbs, a moderate amount of protein, and lots of healthy fats.

Include these foods in your keto diet:

  • leafy green vegetables
  • cauliflower
  • broccoli
  • seafood
  • organ meats
  • meats (organic, grass-fed meat is best)
  • eggs
  • nuts & seeds
  • berries
  • avocados
  • olives
  • coconut oil, lard, and ghee

Avoid these foods:

  • processed foods
  • vegetable oils
  • diet soda
  • high carb vegetables
  • sugary fruits
  • grains
  • sugary foods

Keto Diet and Cancer

Keto Diet and Cancer: What Does The Science Say?

Here’s the evidence from scientific research on a keto diet and cancer:

#1: A keto diet significantly enhanced the anti-tumor effect of radiation when treating malignant brain tumors in mice.

The mice were fed a commercially available keto-compliant meal substitute (usually given to children with epilepsy). The results were calculated when compared to mice on a standard diet.

The researchers concluded that using the ketogenic meal replacement could be a helpful addition to the current treatment plan, for humans with malignant brain tumors.

#2: A calorie-restricted keto diet is effective for managing brain tumor growth in both animals and humans.

In this study, researchers investigated a calorie restricted keto diet as a potential alternative therapy for brain cancer.

The conclusion?  It could play a role in managing brain tumor growth (in both humans and animals).

The diet worked by:

  • Reducing inflammation.
  • Stopping the cancer cells from creating new arteries to supply themselves with blood and oxygen.
  • And restoring the normal body mechanisms which cause damaged cells to die and be replaced with healthy ones.

The researcher’s theory on why the keto diet was effective?

Healthy brain cells have evolved to use ketones for fuel when no glucose is available, but brain tumor cells aren’t as able to use ketones.

And that’s what made the diet effective.

#3: Ketosis stabilizes or causes partial regression of advanced cancer, in some cases.

This was a preliminary study – based only on 10 patients with advanced cancer (of various types). It was carried out to see if a larger study should be conducted in the future.

Researchers were investigating if reducing the amount of insulin the body produces (aka insulin inhibition) could limit cancer growth. When you’re on a low-carb diet, your insulin levels are naturally lower and you go into ketosis.

And so the participants were put on a special insulin-lowering diet for 28 days.

The findings? The patients who experienced ketosis also showed signs of disease stabilization or partial remission.

But more research is needed to see if insulin inhibition could be a good complement to use alongside standard treatments.

#4: Ketone supplementation prolonged the survival of mice with metastatic cancer.

Mice were given a standard diet and also fed one of two types of ketone supplements. Both of these supplements are converted into ketones by the body.

In both cases, the survival of the mice was prolonged. And anticancer effects were seen independently of calorie restriction or glucose levels.

What’s The Conclusion? Does Keto Help With Cancer?

The somatic mutation theory has been the basis of many cancer treatment programs.

But growing evidence that cancer is a mitochondrial metabolic disease may change how researchers and doctors think about how to treat cancer in the future.

Unfortunately, it’s a bit too early to draw any concrete conclusions here, but the studies are promising.

What if You Want to Try Keto?

If you’re thinking of starting a keto diet, below are a few tips to get you started.  Of course, you should consult with a health professional first before making any dietary changes as it may affect certain treatments or medications you’re taking.

#1: Clear non-keto treats out of your cupboards and then restock your kitchen with keto-friendly foods to enjoy.

By leaving tempting non-keto foods out of your house completely, you’ll find it a lot easier to stick to the diet!

#2: Pick one meal each day to skip which actually isn’t as hard as it sounds: the keto diet will naturally reduce your appetite (due to its effects on your hunger hormones).

If you only have to think about prepping two meals per day, you’ll find it easier to stay keto. Plus, you’ll get the cancer fighting benefits of intermittent fasting too – more details in this video on the benefits of intermittent fasting for cancer patients.

#3: Boost your ketone levels in the morning by adding half a teaspoon of MCT oil to your diet; you can add it straight to your morning coffee or stir it into a green juice/smoothie. If you need to boost your ketone levels higher, then consider adding exogenous ketones as well.

#4: Learn to cook keto foods by finding simple recipes to get started with (check out the two recipes below).

2 Keto Recipes To Get You Started

Keto Cinnamon MuffinsKeto Cinnamon Muffins..

Prep: 10 min
Cook: 20 min
Yield: 12 muffins

Ingredients:

  • 3 cups (360 g) almond flour
  • 1/2 cup (120 ml) ghee or coconut oil, melted
  • 4 large eggs, whisked
  • 1/4 cup cinnamon
  • 1 teaspoon nutmeg
  • 1/4 teaspoon cloves
  • 1 teaspoon (5 ml) lemon juice
  • Stevia, to taste
  • 1 teaspoon baking soda

Directions:

  1. Preheat oven to 350 F (175 C).
  2. Mix together all the ingredients in a large mixing bowl.
  3. Pour into muffin pans (use silicone muffin pans or grease the metal pans).  Makes 12 muffins.
  4. Bake for 18-20 minutes until a toothpick comes out clean when you insert it into a muffin.

Nutritional data per muffin:

Calories: 243
Fat: 22 g
Total Carbs: 6 g
Fiber: 4 g
Sugar: 1 g
Net Carbs: 2 g
Protein: 7 g

Easy Keto Thai Chicken Curry with Cauliflower “Rice”Easy Keto Thai Chicken Curry with Cauliflower “Rice”..

Prep: 15 mins
Cook: 15 mins
Yield: 4 servings

Ingredients:

  • 2 chicken breasts, diced
  • 1 onion, peeled and diced
  • 1 red bell pepper, diced
  • 2 cloves of garlic, peeled and diced
  • 4 tablespoons (60 ml) coconut oil to cook with
  • 3 tablespoons green or red curry paste or 2 tablespoons of curry powder with 3 Tablespoons coconut cream
  • Salt and pepper, to taste

Directions:

  1. Add in 4 tablespoons of coconut oil into a frying pan on medium heat and add the diced chicken.  Add in the onions and peppers.
  2. Add in the curry paste to flavor the chicken.  Add salt and pepper to taste.
  3. Serve the chicken curry on top of white cauliflower rice.

Nutritional data per serving:

Calories: 357
Fat: 26 g
Total Carbs: 7 g
Fiber: 2 g
Sugar: 2 g
Net Carbs: 5 g
Protein: 24 g

Foods to Avoid When Banting

Foods to Avoid When Banting

What is Banting?

Banting is a low-carbohydrate, high-fat weight-reduction plan, named after William Banting, the primary person to do it. It’s been made widespread by Professor Tim Noakes in his e-book The Actual Meal Revolution. The thought is that this manner of consuming makes your physique swap from burning carbs for power to burning fats. The Banting weight-reduction plan has gained enormous reputation lately because of important success many individuals have had consuming this manner.

The Banting Diet weight loss diet is a very effective way of losing weight. Nevertheless, it is restrictive. There are a lot of foods you can eat and many more that you should avoid.

Here the Foods you should avoid when Banting:

Sugars, Grains and Baked Items: There are a lot of grains, sugars and baked items that you’ll need to avoid when banting. Consuming these basically breaks your banting diet. Bread, rice, pasta and other foods of this kind must be avoided. Also make sure to avoid sugar, sweets and grains. We all know that these are delicious but they are a setback.

Most of Beverages: You should also look deeper into the beverages that you consume. It is best to avoid any beer, soda or diet drinks which contain sweeteners when banting. You should also try to stay away from fruit juices. These foods are full of carbs and they’ll really affect your diet.

Ice Cream: We all like having an ice cream every so often, of-course it’s delicious. But unfortunately, this is one of the foods you need to remove from your banting diet. According research, ice cream can contain some grams of carbs. Therefore, Ice cream is not a good banting food.

Fast Foods: Yes, it’s true that fast food is convenient. Unfortunately, you need to need to eliminate from your diet. Almost all fast foods are high in carbs. So, you need to stop eating fast food when banting.

Some of the Vegetables: I know we all believe that vegetables are healthy. While they are, some may not be suitable for the banting diet. This refers to vegetables that contain a significant amount of carbs. To avoid breaking your banting diet, avoid white potatoes, peas, beetroots, and legumes. According to research, these foods contain too many carbs.

Some Oils: Some oils are also high in carbs. Seed oils and many vegetables oils contain too much carbs for someone who is on banting weight loss diet plan. You need to avoid sunflower, canola, corn oils. Vegetable oils with high omega-6 content should be avoided as-well.

Peanuts: Since you’re avoiding carbs when banting, then you should stay from peanuts always. Research has shown that a cup of peanuts contains 31 grams of carbohydrates. This high amount of carbs is not good for a banting diet.