Your Free Keto Diet Plan for Jaw-Dropping Results
Let me be honest with you. I was tired. I was sick of fad diets and complex calorie counting and the sense that I was in an endless battle with myself. I had heard all the keto hype, and the idea of calculating and purchasing expensive specialty meals seemed daunting. I had to have a fundamental point of departure.
That is when I chose to locate a really free keto diet plan with no strings attached, and no credit card needed. I also wanted to know whether this is a way of living that I could maintain without having such a big monetary investment. What I found was not a diet alone, it was a total change in my thinking concerning food and energy.
Here, I will take you through what precisely I have learned in this article, a sample plan I used and answer all the questions that kept crossing my mind at the start of it all. This is the guide I wish I’d had.
What is the Keto Diet, Really? Simply breaking down the science.
We have to start off by clearing one thing up: what is keto before we get into the free keto diet plan. Simply put, the ketogenic diet is a highly fatty, low-carb diet. The idea is to put your body into a condition known as ketosis.
Usually, your body depends on carbohydrates (glucose or sugar) to provide your energy. You reduce them dramatically and then your liver begins to break down fat into little molecules known as ketones. When you get in ketosis, your body gets a burner burning fat that you eat and the fat stored on your body. In my case, this involved the end of that 3 PM energy crash. My organism was operating on a consistent, dependable source of power.
The Unbelievable Results I Had with my Free Keto Diet Plan.
I did not simply lose weight–although that was a great and welcome change. It is the other advantages that had me clinging to it. The following are the things that I observed during the first few weeks:
Constant Energy: No longer highs and lows. I did not experience any highs or lows in my energy.
Mental Clarity: the brain fog: I did not even notice that I had lifted. I was more alert, more concentrated and more efficient.
Less Desire: This was a breakthrough. The reason was the absence of the desire to snack, which was achieved by eliminating sugar and processed carbs.
Suppression of appetite: The medium protein and high-fat meals made me feel full and contented several hours. I just found myself eating less and being not hungry.
An Actual Case Study: The Change in Sarah.
Let’s not talk about feelings but facts. I tracked the development of a woman named Sarah who is a 42-year old teacher that lives in Ohio and wrote about her experience with a free keto diet plan that I will present. She weighed 198 pounds at the beginning of treatment.
She dedicated herself to the 90-day plan, eating only whole foods and counting calories of her carbohydrates. The result? She lost 34 pounds. More to the point, her blood tests revealed a better condition, such as reduced triglycerides and more permissible blood sugar levels. Her life is not an extreme example; it is an ode to what can be done through hard work and proper planning.
Your 7 Day Kickstarter: My Sample Free Keto Diet Plan.
Feeling like seeing what a week is like? It is one of the examples of my free keto diet plan. Also, keep in mind that you can replace proteins and veggies with whatever you have in the house!
Day 1- Breakfast: Scrambled cheese and spinach eggs.
Lunch: Huge salad with grilled chicken, bacon, avocado and creamy dressing.
Dinner: Baked salmon, asparagus, which has been roasted in olive oil.
Day 2-Breakfast: Greek yogurt that is full-fat with a handful of raspberries.
Lunch: Salmon left over night.
Dinner: Taco salad consisting of seasoned ground beef, cheese, sour cream and lettuce (no shell).
Day 3-Breakfast: Keto coffee (mix black coffee with one tablespoon of MCT oil or butter).
Lunch: Tuna salad in an avocado.
Dinner Pork chops and cauliflower mash.
Day 4-Breakfast: 2-egg omelet and mushrooms, and peppers.
Lunch: Chicken and vegetable soup (do without the potatoes and pasta noodles).
Dinner: Steak with some broccoli cooked in garlic and butter.
Day 5-Breakfast Chia seed pudding prepared using unsweetened almond milk.
Lunch: Burger no bun, with cheese, lettuce and tomato.
Dinner: Chicken thighs baked and green beans.
Day 6-Breakfast: Scrambled egg and two pieces of bacon.
Lunch: Left-over baked chicken thighs.
Dinner: Zucchini noodles (also known as zoodles) with a low-carb meat sauce and Parmesan cheese.
Day 7-Breakfast: Keto smoothie (avocado, spinach, protein powder, almond milk).
Lunch: Egg salad lettuce wraps.
Dinner: Roasted turkey and Brussels sprou.
What to Eat and What Not to Eat on Your Free Keto Diet.
It is also important to know what to eat as much as it is important to know what not to eat. Here’s my simple breakdown:
Eat This (The Good Stuff):
Meats: Beef, chicken, pork, lamb, turkey.
Fatty Fish: mackerel, tuna, salmon.
Eggs: Best are pastured or omega-3 enriched.
Butter and Cream: You may prefer Grass-fed.
Cheese: Unprocessed cheeses such as cheddar, goat cheese, mozzarella.
Low-Carb Veggies: Leafy greens, broccoli, cauliflower, zucchini, peppers.
Avocadoes and Berries: Moderately.
Nuts and Seeds: Walnuts, chia, almonds, flaxseeds.
Healthy Oils: Coconut oil, Avocado oil, Olive oil.
Avoid This (The Stuff with lots of Carbs):
Sweetened Food: Soda, fruit juice, candy, ice cream, cake.
Grains and Starches: Pasta, cereal, bread, wheat, rice.
Fruit: The majority of fruit, excepting berries.
Beans and Legumes: kidney beans, lentils, and peas.
Root Vegetables: carrots, sweet potatoes, potatoes.
Low-Fat or Diet Products: These are highly processed, and they are usually filled with carbs.
Unhealthy Fats Processed vegetable oils, mayonnaise.
Alcohol: Beer, sweet mixed beverages, and sweet wine.
Be Prepared: Living With Keto Flu.
I am not going to sugarcoat it–the first week was tough. I suffered what is usually referred to as the keto flu. When my body stopped burning carbohydrates and started burning fats, I experienced headache, fatigue, and irritability. It is just a typical adaption process! Here’s how I fought it:
Hydrate, Hydrate, Hydrate: I was always drinking water.
Up My Electrolytes: I consumed more salt in my food and consumed bone broth. This was the biggest help!
Be Patient: It normally goes away in a week. Soon after my energy came roaring back.
The best hacks to success on your free Keto diet.
In retrospect, the following tips proved to be the ones that have worked in my favor:
Eat Planning is Essential: I took some time on Sunday to makeor decisions when I was hungry.
Read Every Label: Sugar and carbs are most hidden in the most unlikely locations, such as condiments and sauces.
Fat is your friend on keto: Don’t Fear Fat! It’s your primary fuel source.
Listen to Your Body: When you are not hungry, you do not need to eat. It is an intermittent fasting method that is common in the keto diet.
Find a Community: Online social media groups and forums became a tremendous support and source of recipe ideas to me.
Common Keto Diet Plan Frequently Asked Questions (FAQs).
Q1: What is the speed of losing weight on free keto diet plan?
The average weight loss in the first week is a huge amount of water loss and ranges between 2 and 10 pounds. Thereafter, a weight loss of 1-3 pounds/week is seen as normal and healthy.
Q2: Can I ever eat carbs again?
Yes! After a few months of fat-adaptation, you can try cyclical keto or targeted keto, which is planned carbs reintroduction. In the meantime, keep it low-carb to enter into ketosis.
Q3: Is this keto diet program safe after the long-term?
For most healthy people, yes. Nonetheless, in case you already have some underlying ailments such as diabetes or kidney disease, it is important to consult your physician prior to undergoing any extreme dietary alteration.
Q4: I’m a vegetarian/vegan. Can I still do keto?
Absolutely. It is not that easy, but it can be. You will be concentrating on eggs, high-fat dairy (when you are a vegetarian), avocados, nuts, and seeds, as well as low-carb vegan protein powders.
Q5: What can I drink on keto?
Water is your best friend. You may also drink black coffee, tea (unsweetened) and sparkling water. Diet soda can be accepted in moderation, but it is better to use the natural ones.
My Last Reflections You have nothing to lose but the weight.
One of the best things I have ever done in relation to my health was I began my journey with a free keto diet plan. It informed me of nutrition, taught me how to control my cravings, and most importantly, made me feel awesome. It is not a silver bullet, but it is a strong weapon.
This is a plan to be used as a starting point and not an endpoint plan. Take it, change it to your taste, and listen to your body. there is nothing to lose in trying it,–only perhaps those obstinate pounds. You can simply take a meal plan to start your way to a healthier and more energetic version of yourself.