Your Ketogenic Diet Meal Plan Guide for The Beginners

Your Ketogenic Diet Meal Plan Guide for The Beginners

A ketogenic diet is a diet which requires you to consume very low of carbohydrate. This diet can be your fast fat-burning method. This is good for you ladies who want to slim your body. Keto diet can give the amazing effects to your body such as weight loss, healthier body, and good performance.

Sounds good, right? the ketogenic diet may be similar to other low-carb diets such as LCHF (low carb, high fat) and Atkins diet. When you are going to take a keto diet, you have to follow the ketogenic meal plan diet, supplement, and shopping lists,

This low-carb diet cannot be done without any guide. Before you try at least 2 weeks ketogenic diet meal plan, you have to educate yourselves first about keto diet. check this article out!

Ketogenic Diet Meal Plan

Calculate your macronutrients

When you take keto diet without considering your macronutrients, this way is totally wrong.  It is the most important to know your macros before taking this low-carb diet. here is the calculation of macronutrients which is needed for most people:

  1. Carbohydrate: 5 – 10 %
  2. Protein: 15-20%
  3. Fat: 70-75 %

This is a low carbohydrate restricted diet with high consumption of fat. You have to consume less than 500 grams of carbohydrate per day. And, you may eat so little protein. If you take protein too high, the certain amino acids called gluconeogenic which can be transformed into carbohydrate.

Put high protein means that you also put more carbohydrate on your body. So, you do not need to take the keto diet.  But, when you do ketogenic meal plan diet, you should increase your fat consumption. You may have to eat about 200 grams of fat all in sudden when you have this low-carb meal plan. It is hard to have about 70-75 % fat each day. But, you can take it by eating nuts, butter, olive oils, fatty cuts, and others.

Ketogenic Diet Meal Plan

Must-Have & Must-Not-Have Foods

Before buying must-have foods for that ketogenic meal plan diet, you are required to get rid of food containing with carb content. Foods with high carb content are forbidden. There are so many foods for your ketogenic meal plan dies such as avocado, cashews, pumpkin seeds, eggs, beef, fat cheese, chicken and its broth, bacon, butter, fatty fish, vegetables (broccoli, asparagus, spinach, and other green vegetables, heavy cream and olive oils. Ready to go grocery shopping?

14-Days Ketogenic Diet Meal Plan

It is time for you to challenge yourselves to have 2 weeks ketogenic meal plan diet. this diet will be help for 14 days or 2 weeks by consuming low carbohydrate and protein and eating more fat. You can cook the meal by yourselves. there are two ways of having simple breakfast and lunch.

  1. Simple breakfast

The best way of having all macronutrients for this diet is you can make scrambled eggs. It saves your time and money.

  1. Simple lunch

Cook 2 servings for the dinner. The last one put in the refrigerator and eat it on the next day. Sounds great,t right?

Read More : Meals Combination Weight loss diet Rewards

Best Fat loss Tips Is So Simple With Calorie Deficit

Best Fat loss Tips Is So Simple With Calorie Deficit

Despite its supporters, there are numerous reasons why Slimming World may not support one’s fat loss goal. And with unbiased foresight, the reasons below may evoke enough self reflection to consider SW’s legitimacy. –

Fat loss Tips
Fat loss Tips

1. The win or lose arena. Success/failure is literally determined each week via an ‘accountability weigh in’ which measures infinite other anatomical variables besides body fat. Considering daily weight fluctuations, this is an inaccurate method to measure weekly fat loss progress. –

2. Syns. Food type does not directly determine fat loss, but quantity does. Understanding of energy balance is replaced by sadistic motivation to under-eat syns. This wreaks havoc with one’s relationship with food because the very act conjures feeling of shame. Therefore, despite a ‘syn allowance’, this label creates guilt when eating certain items of food. Such promotion of disordered eating is unforgivable. –

3. Free foods. This equally deplorable aspect allows one to compromise any form of necessary caloric control through unlimited consumption of a selection of foods (some of which are calorie dense). Thus, one can literally create a caloric surplus with ease whilst following strict Slimming World ‘free food’ protocols.

4. Failure to address energy balance (caloric deficit). The withholding of the most critical piece of fat loss information is strategically designed to create the notion that only Slimming World’s formula can help you. Thus you continue paying them. –

For some, fat loss does occur via adherence to a Slimming World narrative. But if addressed scientifically, this is down to the physiological principles of negative energy balance over time. Not filling 1/3 of your plate with vegetables or eating ‘speed foods’.  Realisation of this can allow one to forego complicated guilt, shame and confusion and replace it with an informed lifelong education. The latter being more useful in times where alteration of body composition is desired. 🔥

Best Protocol Weight Loss Vs Weight Gain Meals

Best Protocol Weight Loss Vs Weight Gain Meals

Depending on what diet protocol you follow, you can adjust the meal as needed💪

1️⃣Kielbasa Bowls with Rice & Beans
[rice, beans & sausage is an incredible combination!]

•Smaller version of sausage
•Turkey sausage = lower in fat and calories.
•Rice, beans & carrots are the majority of the carbs.

Protocol Weight Loss
Protocol Weight Loss
Egg For Protocol Weight Loss
Egg For Protocol Weight Loss
Protocol Weight Loss Food
Protocol Weight Loss Food

•2x the rice & sausage
•sausage is beef/pork instead of turkey.

2️⃣Steak Burrito Bowls
Great for meal prep!
[reheats well + stores well + tastes delicious!]

•Adding more veggies, like peppers
•Still having carbs but half a cup
•Smaller meat portion
✅Filling your dish with low calorie high volume foods will help you stay full for longer and that can be all the difference when you’re trying to lose weight.

•More steak and more rice!
•Another good way to add calories would be with beans which are super healthy high in carbs and protein:)

3️⃣Kielbasa Breakfast Bowls
How to include more vegetables in your breakfast😋

•More zucchini : sweet potato ratio
•Turkey sausage lower fat

•More potatoes, more sausage, and more eggs.
More calories are needed if you’re looking to grow!

4️⃣Taco Breakfast Bowls
Ground beef, scrambled eggs, and hash browns are easy breakfast foods to cook in large batches.
Plus a delicious and easy salsa roja

5️⃣Deconstructed Cheeseburger Bowls

•Less meat
•Half potatoes
•Ground turkey instead of beef for a leaner option
•More Brussels sprouts to add volume without increasing many calories.
•Serve with a vinegar based BBQ sauce for some moisture and extra flavour, which has less sugar and and calories compared to ketchup.

•Double potatoes and meat
•Brussels cooked in more oil

Here are fast tips that can change an over-weight’s life

Here are fast tips that can change an over-weight’s life

Other than physical appearance weight affects a person in many ways. This could be the overall quality of life, self-esteem, depression, health risks, and physical incapabilities. There are a lot of positive changes once a person experience weight loss. It is for this reason why a lot of people are searching for a weight loss technique that will surely trim down those fats and get a super slim head turner body.

The first thing that an over-weight should do is seek a doctor to recommend the best weight loss regimen. This will be done after a full physical examination, which leads to the determination of proper weight loss technique. And to lose weight fast and effectively four aspects of life should be changed: what to eat, how to eat, behavior and activity level.

Here are fast tips that can change an over-weight's life

Here are fast tips that can change an over-weight’s life:

First: Fast weight loss composes of a multi-faceted technique that consists mindset, exercise, and in other cases, diet supplements. Begin by learning a diet food plan that can easily be accustomed with. Incorporate an exercise plan that allows even at least fifteen minutes a day like brisk walking, running, swimming, and dancing.

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Second: Set realistic approaches. The ability to focus and have proper mindset enables someone on a diet to quickly lose those extra pounds. With discipline and proper mind set, a dieter will never be discouraged and lose focus.

Third: Listen as the body speaks. Each and everyone’s body metabolism reacts differently to different fast weight loss programs and plans. Try substituting one program for another to compensate the body’s reaction. Exercise program must be suitable to one’s body, as others are not able to exercise as rigorously as others can. If walking is all that can be done, then walk for this is proven the best exercise. Muscles burn more calories than fats so it’s also best to put on a little muscle and looking good too.

Fourth: Eat more fibers for it makes a person full sooner and stays in the tummy longer, slowing down the rate of digestion. A single serving of whole grain bread moves fat through the digestive system faster. Grains turn into blood sugar that spikes the body’s insulin level. Thus, making the body more energized and ready to tell the body when it should stop burning fats or start storing.

Fifth: Keep away from fried foods especially deep-fried as this contains a great amount of fat. Although fish and chicken appear leaner than beef, this white meat can contain more fat than when a beef is fried. It is recommended for those on strict diet to opt for grilled food as this does not have or contain less amount of fat after the food is cooked.

Sixth: Takes lots of fluid. Drinking at least six to eight glasses of water a day keeps the body refreshed. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated.

All in all, discipline and consistency is still the best practice and the key to a rapid weight loss success. Light dieting, workout, and right amount of supplementation applied in a regular way everyday will result in faster weight loss than having a massive action only to be followed a return to old habits as this would only lead to gaining more weight than when the weight loss plan has started.

Dangers of Using Laxatives For Weight Loss

Dangers of Using Laxatives For Weight Loss

One popular weight loss supplements available in the market today take the form of tea. Stores all over sell slimming tea, dieter’s tea and others but all of them are actually the same. They may appear to be effective, but what is not seen may actually harm you.

One of the effects of drinking dieter’s tea is frequent bowel movement. This gives people the feeling of body cleansing. These people may get toxins out of their body but it isn’t exactly the only thing that slimming tea actually does to the body. Slimming tea contains herbs which are natural laxatives. These include aloe, senna, rhubarb root, cascara, buckthorn and castor oil. These are products which are derived from plants and are used since the ancient times because of their potency in treating constipation and to inducing bowel movement.

Cascara, castor oil and senna are substances which are recognized as laxatives available over the counter and are also regulated as drugs. Scientific studies show that diarrhea induced by laxatives does not absorb significant amounts of calories taken in the body.

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weight loss diet,weight loss tips,weight loss dried plum,weight loss workout,weight loss exercise,lose weight program,how to lose weight fast in 2 days,lose weight in 1 month

Read More :  Online Weight Loss Programs:  How They Work

The reason for this is that laxatives do not act on the small intesines where most of the calories are absorbed. Instead, they work on the large intestines. If taken in large amounts for prolonged periods, it can affect fat absorption of the body. This may lead to greasy diarrhea and loss of weight. Abuse of laxatives is common practice among people who suffer from bulimia and anorexia nervosa.

While weight loss can be guaranteed by overdosing on laxatives, it may also cause permanent damage to the gastrointesitinal tract and the weakening and softening of the bones, a condition known as osteomalacia. Drinkers of slimming teas may actually patronize the product because they are less axpensive and taste better than other laxatives sold in the market. Other people, such as those with eating disorders like bulimia and anorexia nervosa drink dieter’s tea because they work fast and produce watery stool and having loose consistency.

Women may even be more susceptible to the effects of slimming teas. Although they may are not known to interfer directly with the woman’s menstrual cycle and fertility, they should watch out if drinking them causes them to rapidly shed off weight. It is also not safe for pregnant women to be taking in laxatives of any kind. Wise and reponsible herbalists also discourage the use of senna and other herbal products with laxative properties for pregnant women and women who are trying to conceive.

One should be wary about these findings because the labeling of slimming teas in the market today can be absolutely misleading. For instance, they commonly refer to the laxative qualities as “natural bowel cleansing properties” and not specifically use the word “laxative”.Some even use the term “low-calorie” on their labelling. These products in fact, contain essentially no calories nor nutrients whatsoever; unless of course, if they are sweetened.

Adverse effects of misusing laxatives in the form of slimming tea generally occur when taken in more than or longer than recommended. These include nausea, stomach cramps, vomiting, diarrhea, fainting, rectal bleeding,electrolyte disorder and dehydration as well as injury and worse, death. It was also reported that excess use of stimulant laxatives cause severe constipation and pain for long periods (as much as for decades) due to the colon losing its function. It eventually led to surgery removing the colon altogether.

Online Weight Loss Programs:  How They Work

Online Weight Loss Programs:  How They Work

Online Weight Loss Programs, If you are interested in losing weight, you may have thought about joining a local weight loss program or visiting a local weight loss center.  Unfortunately, if you are like many other individuals who are interested in losing weight, you may not necessarily have the time to do so.  Whether you have a demanding job, a family to take care of, or both, you may find it impossible to meet up with a local weight loss group on a regular basis.  If that is the case, you may be thinking that achieving your weight loss goal is simply out of reach, but it doesn’t have to be.

What many individuals do not know is that they can join an online weight loss program. Online weight loss programs are similar to many locally operated weight loss programs.  Often times, the only difference is that you do not get to meet with group leaders or other members in person.  If you are searching for a way to incorporate weight loss into your busy schedule, you are urged to examine online weight loss programs.  These online weight loss programs are designed for all individuals, but they are perfect for those who regularly find themselves pressed for time.

Online Weight Loss Programss

Online Weight Loss Programs, When it comes to online weight loss programs, you will find that these online weight loss programs come in a number of different formats.  For starters, it is possible to find free online weight loss programs; however, you will likely find that the best ones require the paying of a membership fee.  Although each weight loss program is likely to vary, many have affordable monthly membership rates, some as low as five dollars a month.  It is also possible to find weight loss programs that are designed for women, men, those over the age of fifty, and so forth.

If you have never joined an online weight loss program before, you may be wondering a little bit more about how they work. As previously stated, not all online weight loss programs are the same. With that in mind, however, you will find that many operate in similar matters. A few of the many member perks that you may get, when joining an online weight loss program, are outlined below.

One of the many perks or benefits to joining an online weight loss program is that you should get access to workout or exercise information.  Many online weight loss programs will give you access to their website, which should have exercises and workouts outlined for you.  You should be able to get detailed directions for those exercises, pictures, and possibly even sample videos.  Some more expensive online weight loss programs will give you access to customize workouts, ones which focus on the areas of your body that you would most like to improve.

Another member perk or feature that you should get access to with an online weight loss program is that of healthy recipes.  Healthy eating is an important part of weight loss. That is why many online weight loss programs have a healthy eating section.  Not only may you get healthy food recipes, but you may also get moneysaving coupons, as well as cooking and food shopping tips.

As previously stated, often times the only difference between a locally operated weight loss program and an online program is the fact that you do not get to meet with the group leaders or other group members in person. With online weight loss programs, you may not get in-person contact, but you may still be able to communicate.  Many online weight loss programs have online message boards for their members to communicate with each other.

As a reminder, it is important to remember that not all online weight loss programs are the same.  Despite the possibility of a variance, you should find that most online weight loss programs are more than worth your money, especially if you regularly find yourself pressed for time.

Affordable and Easy to Get Paleo Diet Recipes

Affordable and Easy to Get Paleo Diet Recipes

Paleo diet is a fad right now for not only does it offer you a healthier lifestyles but the food required is not hard to get and relatively inexpensive.You can also make your own Paleo diet recipes at home and the food will taste just as good as or even better than junk food. Look at our paleo diet recipes for breakfast, lunch or dinner below.

Butternut Squash and Beef Stew

If you have lots of time to cook then squash is your perfect paleo-inspired lunch or dinner plan for the day. Add some stewing beef as well as other veggies and throw in a can of tomatoes. You can run some errands while waiting for it to cook. This paleo diet recipes is full of flavor and packed with nutrition. So, you will be alright if you want to eat this stew for five days in a row. This stew consists of fat, and a healthy dose of all A, B, C and E vitamins, calcium, iron, copper, magnesium and other minerals.


  1. 1lb beef cubes for stewing
  2. 1 butternut squash, peel it, de-seed and dice it
  3. 1 medium onion, dice it
  4. 3 garlic cloves, mince them
  5. 4 carrots, dice them
  6. 6 oz. mushrooms, slice them
  7. 6 oz. spinach, chop them
  8. 1 cup chicken stock
  9. 14 oz. diced tomatoes
  10. 1 tbsp chili powder
  11. 1 tsp paprika
  12. 1 tsp dried oregano
  13. Sea salt as well as freshly ground black pepper

Read More : The Ultimate Paleo Diet Food List for a Healthier Lifestyle

Warm up a skillet over a medium high heat and brown the beef cubes in the skillet for a minute per side. Take the meat to a slow cooker and add the rest of the ingredients to the slow cooker except for the mushrooms and spinach. Stir everything and set the slow cooker to low and cook it for 6 hours. Then, throw in the mushrooms 30 minutes before the stew is cooked and lastly add the spinach right before serving.

Steak and Cucumber Salad

If you like to decorate your food, you can do this to your steak with cucumbers. Slice them into thin diagonal rounds. You can add garlic-lime sauce to add extra flavor. You are free to choose the kind of steak that fits to your liking but in this article we use sirloin. Flank steak will do a great job as well though. Moreover, you don’t need to worry the grilling process being carcinogenic because the amount of carcinogens produced is so tiny so it won’t cause any harm. Besides, any kind of marinade you will sprinkle on the steak will ultimately vanish that small amount of carcinogens.


  1. 1 ½ lb sirloin steak
  2. 1 tbsp. coconut oil
  3. 2 cloves garlic, mince them
  4. ¼ cup coconut aminos
  5. 2 tbsp. fresh lime juice
  6. ¼ cup of water
  7. 1 tbsp. fresh chives, mince it
  8. 1 cucumber, slice it
  9. Freshly ground black pepper and sea salt

Start by preheating the grill to 350F. Then, season the steak with sea salt and black pepper and leave it for 10 minutes. Sauté the garlic with coconut oil and stir coconut aminos, water, lime juice and season with pepper and salt. Let it boil for 2 minutes. Grill the steak for five minutes each sides. Cut the steak into thin strips and arrange with cucumber slices however you like.

These paleo diet recipes are very easy to make and taste just as yummy as non paleo-inspired meal.

Legit Beginners’ Guide Shoulder Workouts for Mass

Legit Beginners’ Guide Shoulder Workouts for Mass

Legit Beginners’ Guide Shoulder Workouts for Mass

If you are looking for the best way to build shoulder mass that is specifically designed for beginners then you have come to the right place. Many people seem to have a hard time developing a well-balanced and thick shoulders while arguably shoulders are the most used muscle in the upper body. If you want to start doing shoulder workouts for mass, start by eating enough calories and take a second look at your diet. Below are some of the best exercises for each shoulder area that can turn your shoulders into impressive muscles.

Rep Ranges

Shoulders are made up of 3 different tiny muscle groups. The most common mistake that many beginners make is to treat the shoulder as one muscle group and train it like they train the chest area like doing a lot of presses. This isn’t exactly the best and right shoulder workout for mass because presses for the shoulder will recruit the anterior head of the shoulder girdle heavily. This can build a horrible imbalance as well as result in injury.

Moreover, your shoulder will look narrow from both the side and the front without middle as well as posterior development. Injury in the shoulder often caused by imbalances like this one. That’s why all of the three muscles in the shoulder should get adequate workload.

Because a shoulder girdle can rotate almost 360 degrees, exercise can be performed in different angles with the help of machines, weights and cables. You can use a low (4-6) rep range with the compound pressing exercises as well as a moderate (8-12) rep range.

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Remember that all exercises have to be done in perfect form because bad habits will result in lack of progress or even future injury.

Shoulder Workouts

  1. Workout 1
  • Barbell shoulder press 3 sets, 4-6 reps
  • One arm side laterals, 3 sets, 12 reps
  • Front plate raise, 3 sets, 12 reps (hold 3 seconds at the top)
  • Lying rear delt raise, 3 sets, 15 reps
  1. Workout 2
  • 3 sets, 8 – 12 reps
  • Push-ups, 3 sets, 4 – 6 reps
  • Reverse flyes, 3 sets, 12 reps
  • Side lateral raise, 3 sets, 15 reps
  1. Workout 3
  • Seated bent-over rear delt raise, 3 sets, 8 – 12 reps
  • Dumbbell shoulder press, 3 sets, 4 – 6 reps
  • Standing low pulley deltoid raise, 3 sets, 8 -12 reps
  • Barbell rear delt row, 3 sets, 12 reps
  1. Workout 4
  • Arnold dumbbell press, 3 sets, 6 – 8 reps
  • Bent over low pulley side lateral, 3 sets, 12 reps
  • Lying one arm lateral raise, 3 sets, 10 reps
  • Front dumbbell raise, 3 sets, 12 reps
  1. Workout 5
  • One arm side laterals, 3 sets, 8 reps (hold 3 seconds at the top)
  • Standing military press, 3 sets, 6 – 8 reps
  • Reverse flyes, 3 sets, 12 reps
  • Side lateral raise, 3 sets, 15 reps

Do all of these shoulder workouts for mass with the utmost intensity and you will get a strong impressive shoulder!

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