![]() ![]() The Basic Keto Diet Plan. A basic Keto Diet plan can be found in Why We Get Fat by Gary Taubes, but I’ll summarize it for you here. I’m also going to note that I consider this a diet for your induction period, as I’ve always added berries and other no- no’s in after a couple of weeks with no bad effects. ![]() A lot of people have expressed dissatisfaction with the new Weight Watcher’s Points Plus system and requested information about their original plan. HMT May 22, 2017. Sorry for hijacking your comment but you are the only place there’s a post comment option on my device (??) I’m on high protein/high fat diet. A few foods like table sugar and lollipops are entirely carbohydrate, so their weight on a gram scale will be exactly the same as the number of grams of carbohydrate. Your stomach shrinks so much that suddenly a couple strawberries is like eating a seven layer chocolate cake. If this is your first time hearing about the keto diet, learn more about it here. Rules of a basic keto diet plan: 2. Eat meats and dairy that are 1- 2 carbs are less (most meats have zero)Eat vegetables that are 5 or less. Eat them baked, fried, boiled, stir- fried, sauteed, roasted or microwaved. ![]() No sugars (simple carbohydrates) – white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, and fruit. No starches (complex carbohydrates) – grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow- cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips. Meats on a basic keto diet plan: Meat: Beef, steak, hamburger, pork , ham, bacon, lamb, veal, etc. Processed meats are OK too (like hot dogs and and sausage) but try to buy the organic stuff so that you’re not packing your body full of preservatives and other yucky things. Also look out for corn syrup on the labels which is a common gross additive. Poultry: Chicken, turkey, duck, or other fowl. Fish and Shellfish: Tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, crab legs and lobster. Basically anything that isn’t farmed because they contain toxins. Eggs: Whole eggs, scrambled eggs, fried eggs, deviled eggs (< –these are my favorite snack!). Everyday foods on a basic keto diet plan: 2 cups of salad per day (spinach, lettuce, arugula, cabbage, chard, chives, endive, kale, etc.)1 cup of vegetables every day (artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini. Boullion every day, as needed, because you need to drink a lot of water on this diet, and pee out all of your sodium and other good nutrients. This is also especially important in the beginning to help with “keto flu” symptoms! Approved but limited foods on the basic keto diet plan. Hellmann’s)6 olives per day. Kikkomans)2 servings of Dill or sugar- free pickles. Pork rinds, pepperoni, deviled eggs and other snacks. Everything else on a basic keto diet plan. Oils are awesome, they’re full of fat and some are very good for you! Try to stay away from vegetable oil though, because it’s full of chemically- removed oils that are our bodies weren’t made to consume. Instead, consume healthy oils like olive oil and coconut oil (yum!)Italian, or olive oil & vinegar dressings are great for keto, but you can find plenty of low- carb ranch and blue cheese dressings too. Nix anything considered “lite”. If you want to use sweeteners, stick with Stevia. Water is good. If you need bubbles, get a Soda Stream and some of the My. Water unsweetened flavorings. Also, these are all other words for sugar: sucrose, dextrose, fructose, maltose, lactose, glucose, honey, agave syrup, high- fructose corn syrup, maple syrup, brown- rice syrup, molasses, evaporated cane juice, cane juice, fruit- juice concentrate, corn sweetener. I’d love to hear YOUR keto “best practices”, so leave them in the comments! The recipes and articles on this blog should not replace the advice of your doctor. Also, I only recommend products that I have used and love, but in these cases I may use Amazon. I get paid a small commission if you buy the product. A girl's gotta pay for all these ingredients you know! The USDA has ditched the food pyramid in favor of a new plate. Here's what you need to know, plus SparkPeople's response to the new icon. All you wanted to know about day 6 of the General Motors diet with tips on how to prepare yourself and GM Diet day 6 recipes. Meal Planning Guide 1600 Calorie This Meal Planning Guide is based on the Exchange System. Eat Healthier With These Easy Diabetic Meals. We are often asked to provide diabetic menus and recipes. I have been on a diabetic diet many times just to lose weight. Eating a healthy low-fat diet is much easier when you have a list of low-fat foods as a resource. Low-fat diets give increased protection against the risk of heart. Learn why a species appropriate, raw diet is essential in preventing and treating liver issues and liver disease in dogs. Food list, what to eat, avoid. Super SHRED (2. 01. Dr. Ian Smith of The Doctors. It’s a follow- up to the SHRED diet. Negative energy balance – eat fewer calories than you burn. Calorie disruption – intermittent fasting, with dramatically varying calorie consumption. Sliding nutrient density – load up on healthy nutrients while minimizing calorie consumption. Every meal and snack is listed, with some flexibility in the meal plan so that you can have some choice in what you eat and drink. Some liquid meals. After 4 weeks, if you still want to lose more weight, move to the regular SHRED diet. Below is a description of the food recommendations in the diet. ![]() ![]() Send this page to friends, family, and anyone else who you want to understand what you’re eating on this diet. Get a copy of SUPER SHRED for shopping lists, detailed meal plans for each day of the 4- week diet, exercise guidelines for each day, snack ideas for 1. Get The Shred Diet Cookbook for recipes (for both Shred and Super Shred). The reasoning behind Super SHREDThis book argues that SUPER SHRED puts your body in a state of negative energy balance so that you will go into your fat stores for the energy, thus reducing the amount of fat while at the same time losing pounds. Exercise is critical for this. Research has shown that with intermittent fasting, blood pressure is reduced, levels of sugars and fats in circulation are improved, and inflammation— an indicator of heart disease risk— can be limited. The daily menus are constructed so that the majority of your choices in the later part of each day will be plant- based instead of meat- based. In other words, this is an omnivore’s diet with a lot of nutrient density, but it tilts toward the plant aspect, thus loading you up on all kinds of disease fighters such as antioxidants and fiber. General guidelines . Sometimes you will have three snacks, sometimes only two. Some weeks you will have four meals, others only two. Don’t skip meals. If you are not hungry enough to eat all of the meal, then don’t eat it all. Just eat some of it. Eat until you are satisfied, not stuffed. If you miss a meal or snack, you can’t save it and eat it later or combine them – once that time has passed, move on to your next meal at the designated time. Substitutions: While it’s advised to make as few changes to the plan as possible, you can make substitutions where necessary. Modifying it too much can impact your chances of succeeding. If you become confused or find yourself unsure, err on the side of caution. Vegetables, for example, can always be substituted in the program – just be careful how they’re cooked. The goal is to eat as cleanly as possible, so when you are faced with a choice, choose the item that’s lower in calories, closer to how it exists in nature (less processed), and most abundant in nutrients such as vitamins, minerals, fiber, and protein. Slips: Each day you overeat, skip more than one meal, or eat food that’s not on the daily menu is considered a slip, and it takes you backward, away from your goal. If you slip when you are less than halfway through the week (days 1 to 3), go back to the beginning of the week. If you slip on any of days 5 to 7, go back one day and do it again. If you slip on day 4, do day 4 again. Minor slips, such as having one extra small snack or eating your meal 3. Foundation – first week 1. Understand the importance of meal timing and preparation and how to pace yourself so that your exercise and eating are synchronized to give you the results you desire. Foods to eat in Super SHRED week 1. Meal timing. 4 meals a day, 3- 4 hours apart; 2 snacks between meals 1 and 2. Consume 1 cup of water before every meal. Meal 1 – 1 hour after waking, e. Snack 1 – 1 . 1. 0am. Snack 2 – 1 . 1. 1. Meal 2 – 1 hour after snack 2, e. Meal 3 – 3 hours after meal 2, e. Meal 4 – 3 hours after meal 3, e. Note that this is only a sample. All of us get up and go to sleep at different times, so you have to set your schedule accordingly. Keep in mind that the meals should be 3- 4 hours apart and the snacks are 1 . If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal. Follow the meal plan in the book, which includes substitutes. Fruits. Serving size – 1 piece of fruit or . Kashi 7 Whole Grain Puffs, Cheerios, Fiber One)Eggs (2 eggs = 1 meal) or egg whites, bacon (turkey or pork – 1 strip per meal)Bread, whole- wheat or whole- grain; can use for grilled cheese sandwich made with 2 slices of regular cheese on 2 pieces of bread. Pancakes, preferably whole- grain (1 pancakes the size of a CD= 1 meal)Yogurt, low- fat or fat- free (6- ounce serving size)Beverages. Water (as much as you want) – plain/fizzy. Mix up your drinks; don’t have the same all the time. Juice – fresh juice is preferred; if you drink store- bought juice, make sure it says “not from concentrate” and “no sugar added”. If you’re diabetic or have blood sugar regulation difficulties, try another beverage such as water, milk, or tea. Coffee – plain/nothing fancy, with up to 1 packet of sugar (about . Serving sizes: 1 beer = 1. Also, you can’t have them all in one day, so you can’t save them up for the weekend. Salads. 4 large and 1 small green garden salads. Lots of lettuce. Limited amounts of beets, carrots, olives, onions, tomatoes. Limited fat- free dressing depending on the size of the salad, no bacon bits, no croutons. Vegetables. Serving size about the size of your fist; for a tomato, serving size = 1 tomato. Must have 1. 2 servings this week, plus optional 3 further servings. Canned and frozen vegetables are allowed; check that they aren’t high- sodium; they should have about 4. E. g. If the store- bought product contains more than 1 serving, just drink the equivalent of 1 serving and refrigerate the rest for next time. Low- salt soup (1 cup serving with less than 4. Good choices are chicken noodle, vegetable, lentil, chickpea, split pea, black bean, tomato basil, minestrone. Fruit smoothies, protein shakes. Optional meal choices. Can choose all or none of these. You are allowed to add no more than . You might not lose as much weight as you did during the first week, but you will keep losing. Foods to eat in Super SHRED week 2. Meal timing. 3 meals and 2 snacks. Consume 1 cup of water before every meal. Meal 1 – 1 hour after waking, e. Snack 1 – 1 . 1. 0am. Meal 2 – 2 . 1. 2. Meal 3 – 3 . 5pm. Snack 2 – 3 hours after meal 3, e. Note that this is only a sample and you should build a schedule that works for your sleep- wake cycle and work- activity schedule. But be mindful of the basic guidelines. Waiting time between meal and snack should be 1 . The waiting time between meals this week is 3 to 4 . If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal. Follow the meal plan in the book, which includes substitutes. Fruits. Same as week 1: 2 lemons plus 6 other servings of fruit for this week. Breakfast options. Same as week 1, only 4 breakfast meals for this week. Another option is given: grits. Beverages. Same as week 1, only 2. Salads. Similar to week 1, some more flexibility in number of salads. Vegetables. Similar to week 1; must have 6 servings this week, plus optional 4 further servings. Meat and fish. Similar to week 1; must have 2 servings, plus an additional 3 optional servings for the week. Other options given include chicken fingers, shrimp, chicken or turkey sandwiches, turkey burgers, lean hamburgers, lean country ham, chicken stir fry, cooked cod. Snacks. Same as week 1. Other snack examples – Fudgsicles, small baked potato topped with salsa, low- fat frozen yogurt, all- natural granola, olives, hummus, hard- boiled egg, peanuts, tuna. Soups, smoothies, protein shakes. Similar to week 1 – must have 4 cups of soup, plus 1. Optional meal choices. Can choose all or none of these. This week is specifically designed to be challenging but not overwhelming. Foods to eat in Super SHRED week 3. Meal timing. 2 meals and 4 snacks. Consume 1 cup of water before every meal and every snack. Meal 1 – 1 hour after waking, e. Snack 1 – 2 hours after meal 1, e. Snack 2 – 2 hours after snack 1, e. Snack 3 – 2 hours after snack 2, e. Meal 2 – 3 hours after snack 3, e. Snack 4 – 1 . 7pm. Snacks remain optional but are strongly recommended. You are allowed to have a “floating bonus snack.” This is an extra snack in addition to what is written in the daily menu. It can be eaten at any time of the day, but it must be 1. Use this snack only if you need it. It’s meant to be an emergency relief if your body really needs it. Do not eat your last meal within 9. If because of circumstances you’re eating late and know you’re going right to bed, then consume half the meal. Follow the meal plan in the book, which includes substitutes. Fruits. Similar options to week 1; 6 servings minimum, plus optional 2 servings. Breakfast options. Same as week 1, only 5 breakfast meals for this week. Beverages. Same as week 1, only 1. No alcohol this week. Salads. Similar to week 1, some more flexibility in number of salads. Vegetables. Similar to week 1; must have 1. Meat and fish. Similar to week 1; must have 6 servings, plus an additional 4 optional servings for the week. Snacks. Double the amounts in week 1: 1. SHRED BARs or other snack items 1. SHRED POP popcorn or other snack items 1. Floating bonus snack – this week you are allowed 1 extra snack of 1. If you really don’t need this snack, don’t use it. But if you are feeling like your body is simply shutting down or the hunger pangs are too intense, then go ahead and treat yourself to this snack. Other snack examples – Ritz crackers, smoked salmon, oysters, shrimp with cocktail sauce, low- fat salsa with tortilla chips, tiny chocolate chip cookies, dried apricots. Smoothies, protein shakes. Only 2 servings this week; options same as week 1, smoothies and protein shakes only, no soup. Optional meal choices. Can choose all or none of these. Meal 2 – 3 . 1. 2pm. Snack – 1 . 1. 3. Meal 3 – 2 . 4pm. Meal 4 – 3 . 7. 3.
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