Get rid of (throw out or give away) all the high-carb temptations in your pantry, fridge and freezer. Doing so massively improves your chances of success.
It’s time to buy some great food! The shopping list contains all the food that you need for the entire first week of the challenge.
How will you know if you are experiencing significant improvements on the diet? It may help if you measure and note it.
Now you’re ready to get cooking! You’ve already bought the ingredients. Make sure to cook enough for leftovers for another day.
Your first week of keto starts here.
Congratulations! You’ve taken your first and most important step towards a healthier you. You’ve signed up for the 1-week keto challenge. Now let’s make this a great experience! Preparation is the key to success. Here you’ll find everything you need to really ace YOUR FIRST WEEK OF KETO
Consider printing the meal plans, recipes, and shopping lists if you want them available offline.Tomorrow we will send you the links to each recipe, so you can follow up and take advantage of our recipe’s features like Interactive timers ( yes just click on any specified time on each recipe, and a magical timer will appear at the bottom of your screen ), you can select the number of people you are shopping for by simple clicking on each serving, you also have a distraction free button, click it and you’ll be able to follow our instructions without ads, images, and any distraction.Over the next 7 days, you’ll receive the First Week of Keto Meal Plan, along with the free Get Healthy Stay Healthy newsletter, keto recipes, giveaways, and more, so stay tuned.
The best way to set yourself up for success is to source healthy keto-friendly foods that nourish your body and help put you in ketosis. This means you’ll have to give your grocery list and pantry a makeover.
WHAT IS A MACRO CALCULATOR?
A Macro Calculator basically tells you how many grams of macronutrients you should be getting from carbs, fats, and protein. This keto macro calculator is optimized for the ketogenic diet.
YOUR KETO MACROS EXPLAINED
Let’s recall that for the classical ketogenic diet, your food intake will be:
With this distribution, a person eating 2,500 calories per day will eat:
The remaining 70-80% of your calories come from fats. Since fat is the main source of nutrition on a ketogenic diet, it’s important to source high-quality, healthy fats.
For most people, a range of 20-50 grams of carbohydrate intake per day is ideal for the keto diet. Some people can go as high as 80 grams per day to stay in ketosis, but the majority should stay in the 20-50g range for best results. Each person’s metabolism is different.
If you used the standard keto calculator, then your target carbs should be in this optimal range.
Protein should be kept to adequate proportions. Eating around 1.5 to 2g of protein per kg of lean body mass (0.68 – 1g of protein per lb. of lean body mass) is ideal. Your protein intake goal will only be higher if you want to build muscle, lift heavy weights almost every day, or follow a high-protein keto diet.
Your calorie target is measured based on:
For instance, if you need 2000 calories to cover your basic energy expenditure, but you want to lose weight, then your target calories can be 1800 (a deficit of 200 calories per day).
Now that your fridge and pantry are well-stocked with lots of delicious keto ingredients, let’s get cooking!We have all the info you need. Check out your daily overview with interactive recipes. Please Select a day below.
If so, we have just the thing for you. Create an account here and start creating your own simple but delicious keto and low-carb meal plans and shopping lists. Just click the button below, and start adding hearts and stars to your favorite recipes, they will stay on your account so you can easily find and make.
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