Tip: Keto is low carb high fat. Keep it fun and only buy things you actually like to eat. One key to long term success is a having keto food on hand and ready to eat!
Here's a few tips to get you headed in the right direction:
1. "Keto Labeled Foods". Most things you see that advertise themselves as Keto, are not really Keto friendly. Keep a close eye on the net carbs. Any single item over 4 net carbs per serving is usually too high.
2. Learn to calculate NET CARBS. Net carbs can easily ad quickly be calculated by taking total carbs and sugar alcohols dietary fiber and sugar alcohols.
3. Try and stick to 20 net carbs per day. Once you get the hang of the Keto Diet, keeping your carbs below 20 per day is easy.
4. Try not to cheat. I know the first few days are hard, but we promise you it gets easier. On average the body takes 2-4 days to get back into ketosis. Cheating on the keto diet is not recommended for at least the first 2 months to attain maximum results, depending on your specific goal. You have what it takes to do it.
Don't be too hard on yourself. No one is perfect. If you fail while on the path to your fitness goal, try again tomorrow.
Day 7: Food examples
- Bacon, Egg, Avocado, Mayo Sandwich on Keto Bread
- 1 LOW CARB Protein Shake
- 2 Cheese sticks with salami
- Egg salad on a low carb/no carb tortilla
- Pulled pork with cabbage sauteed in bacon fat.
- Sugar free Jello Parfait with heavy whipping cream on top
- Gatorade Zero
- WATER WATER WATER
- 1 Diet MT. DEW
At this point in the challenge you should be thinking about what exercises you want include in your own workouts and get in at least 30 mins of continuous physical exercise every day.
Examples:
- Walking
- Running
- Biking
- Stretching
- Light weight training
- Swimming
- Climbing stairs
- Walking up hills
- Pushup
- Sit-up
Important links to help you get started on KETO:
- https://www.ketoconnect.net
- https://www.youtube.com/c/KetoConnect
- https://www.dietdoctor.com/low-carb/keto/visual-guides
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Disclaimer- Nothing contained within this website should be mistaken as medical, health, or fitness advice. We are merely sharing with our users vetted techniques and methods that we have personally used to become more healthy and physically fit. Users should always consult their physician or a qualified nutritionist first before beginning any diet or exercise regimen. There is no substitute for professional medical or nutritional advice. Everything related to fitness and contained within this site is for motivational and educational purposes only, and should not be mistaken for medical or fitness advice.
