Catherine Barut - Keto Meal Plan For 30 Days

This book is intended to be a starter guide about the Keto Diet to help you get started quickly with the basics. It is not intended to be a replacement for a scientific or a detailed research paper or book about the Ketogenic Diet or low carbohydrate diets and does not pretend to be .

I want you to know that from here on out only the best of health awaits you and success in overcoming diabetes, hypertension, and obesity is not beyond your reach and to see that controlling your carbohydrate intake is the smartest and easiest way to go with less effort than thought possible.

Please try the techniques. They work over and over again. I and countless others are a true testament to its virtue in weight loss and everlasting health. Many all over the world are successfully taking back there health with the Keto Diet.

As part of the Keto Diet, you will need to significantly reduce the amount of carbohydrates you consume and focus more on consuming healthy fats. Although this is a high fat and low carb diet, dont be alarmed until you read further about the Keto Diet.

For background purposes, American adult males and females consume almost 50 percent of their daily calories from carbohydrates. In a standard Ketogenic Diet, on average approximately 70 percent of calories come from fat, about 25 percent comes from protein, and about five (5) percent comes from carbohydrates. These percentages could vary in range somewhat depending on the individual and their specific circumstances.

Fat, protein and carbohydrates are called Macronutrients (often referred to as macros) which are required in large amounts in the human diet so that your body can grow, develop and repair itself. These macronutrients provide energy for your body in the form of calories.

These are average values for the caloric values per gram of each Macronutrient.

• 9 calories per gram of fat
• 4 calories per gram of protein
• 4 calories per gram of carbohydrates

In concert with Macronutrients, your body works with and needs essential Micronutrients which are very tiny amounts of vitamins and minerals to help your body maintain the proper energy levels, normal metabolism, good cell function, and to feel good both mentally and physically. As a part of Micronutrients, you may have heard of Macro Minerals (required in larger amounts) versus Trace Minerals (required in very tiny amounts).

• Macro Minerals - the top macro minerals your body needs are magnesium, sulfur and multiple electrolytes consisting of calcium, chloride, phosphorous, potassium, and sodium.
• Trace Minerals - the top trace minerals you need are chromium, copper, iodine, iron, manganese, molybdenum, selenium, and zinc.

You might be wondering and saying, but what about protein? Will I get enough? No worries. This diet also encourages you to consume adequate and moderate protein!

However, you cant eat too much protein to get the best results. Otherwise it may raise your insulin level high enough to prevent weight loss. While protein does not raise your insulin level as high as carbohydrates, it still does. Fat has a minimal and the least effect in your insulin levels. Many do not realize this.

The ketogenic diet is a great option for most people and is shown to be highly effective. However, if you are suffering from certain diseases or ailments, it is advised that you consult your doctor first. Making dietary changes can affect your treatment and body as well. If they say it is okay, then go ahead with it. The diet is effective if you follow it properly and consistently for some time. It wont show results in a day or two but will have long-lasting effects that you will benefit from.

Ketogenic diets are not to be taken as mere diets but an embedded part of your new lifestyle. The effectiveness and success of ketogenic diets will be felt, experienced, and seen only when you find the discipline and courage to take the first step forward.

As you can see, ketogenic diets can help you get a lot of benefits, and it is those benefits which will keep you going when you take up this change in diet. Imagine being able to see the scales report back your loss of weight within a few weeks of being in ketosis, and being able to keep it there in the optimal range without fear of rebound. How about visiting your cardiologist after a sustained drive in ketosis and having him take you off medications for high blood pressure and other metabolic issues? These are not far-fetched notions and can be achieved with commitment.

A good ketogenic diet will help you get your energy from fats, a more sustainable energy source than carbohydrates.