#Keto From Breakfast To Dinner.

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Testogen Review 2023 update: Is Testogen Ingredients Legit and Worth it OR Scam?

Testogen is the safest way to increase testosterone naturally and it keeps the body fed with perfectly designed minerals, vitamins, and testosterone boosters that came from the natural source as opposed to the use of testosterone replacement therapy and anabolic steroids. Click Here to Buy Testogen

Testosterone is responsible for the physically active benefits and it's crucial for men in many ways. From your energy to virility and confidence, everything is managed by the testosterone hormone (with other compounds also involved). Testosterone deficiency is impossible to ignore because it's coupled with the deficiency of physical energy, male vitality, and brain functions. As men age, testosterone deficiency becomes more possible especially if you have been following an unhealthy diet plan with a sedentary lifestyle.

Lack of testosterone is also the reason for Gynecomastia, one of the most embarrassing conditions known to men. No man wants to have man boobs because it's humiliating and not healthy at all, testosterone does prevent the over-growth of pectoral muscles so they don’t look like female breasts. Low testosterone symptoms appear before diagnosis and there are a wide range of treatments.

Does Testogen Work?

Over-the-counter testosterone boosters like Testogen tend to work in men. Many Testogen amazon reviews and research-based articles and Testogen before and after results were published about the efficacy of natural testosterone boosters that are indeed effective to elevate the testosterone hormone following the right pituitary functioning. Testosterone mostly contains lab-tested and scientifically backed ingredients which makes it a safer alternative to many testosterone-targeting steroids like Sustanon.

According to TRT alternative Reddit, natural T-boosters work within 2-3 months by offering some life-changing benefits i.e. muscle bulk enhancement, energy boost, libido support, and overall maintained testosterone production.

Animal studies show that the main component in Testogen (D-Aspartic Acid) raises testosterone levels and its deficiency could trigger testosterone deficiency in males. People who take the daily dose of DAA tend to be more physically active and mentally agile which is probably because of maintained testosterone influx.

Testogen Ingredients - What makes Testogen the Right Testosterone Booster for Men?

Testogen is the best TRT alternative and what makes this possible is nothing but Testogen ingredients. Without an effective composition, the testosterone booster market has hundreds of Testosterone pills and supplements which have nothing but a few grams of protein and unverified compounds. Before buying them, do take a look at the ingredients label.

Testogen has many natural supplements to increase testosterone which came from the following sources.

1. D-Aspartic Acid

Every serving of Testogen provides 2,352 mg of D-Aspartic Acid; the compound regulates the influx of useful hormones in your body. DAA focuses mainly on testosterone production and makes sure its equal distribution is done to the brain and the body.

2. Magnesium

350 mg of Mg is recommended for adults, Testogen provides only 200 which is okay because there are many trace minerals available besides magnesium. The purpose of magnesium is to regulate blood pressure and blood sugar levels. Obesity is linked to testosterone deficiency and Testogen gives maximum support to treat high sugar levels.

3. Nettle Leaf

40mg Nettle extract is Testogen’s offering to its users so they get an effective touch of a natural substitute. Nettle leaf brings normal sugar levels with marked anti-inflammatory behavior in the muscles. This will prevent muscle rupture or fatigue during the workout session.

4. Korean Red Ginseng

With 40 mg Red Ginseng aphrodisiac effects, the supplement also tends to improve libido by augmenting testosterone hormone bars in the pituitary gland. Ginseng is a Chinese herb that in the latest scientific research has been dubbed effective for male virility.

5. Fenugreek

Another 40mg of fenugreek is added which is the famous testosyeorne booster online. You may see thousands of people searching for fenugreek benefits every day and most of them use it to gain high-powered stamina and endurance. Fenugreek is a testosterone booster but it also does other special acts such as lower cholesterol levels and breaking down estrogen hormone.

6. Vitamin D3

The daily recommended intake of Vitamin D3 is 400-800IU which is 15-20 micrograms. In Testogen, you will get 50mcg of Vitamin D3 which is famously effective for regulating bone health and strengthening the immune system against testosterone-reducing agents. In trials, Vitamin D3 improves body composition by improving muscle growth.

7. Vitamin K1

Vitamin K1 is an underrated but useful hormone for the regulation of blood clotting, bone building, and testosterone secretion from Leydig cells. The body makes testosterone more when the estrogen hormone is lowered; K1 makes sure these processes are running smoothly.

8. Vitamin B6

If you are buying Testogen with muscle building objective in mind, Vitamin B6 is helpful for muscle recovery, and it's available in the diet of bodybuilders and pro athletes. As an essential vitamin, B6 purpose is to rapidly convert food particles into pure energy.

9. Zinc

10 mg of Zinc serving makes Testogen an effective testosterone booster than most available in 2022. Zinc aid sperm production and folic acid availability which are two important factors to maintain testosterone influx in cells.

10. Boron

Healthline confirms boron improves the metabolism of free testosterone in your body and reduces the effects of aging. The decreased energy and weight gain is often the reason for Boron deficiency in the body. Testogen suffixes its regular dose that promotes muscle growth and reduces inflammation.

11. Bioperine

Nearly every testosterone booster or natural bodybuilding supplement on the market contains Bioperine. The compound improves the absorption of Testogen ingredients in general and it has other effects such as sex drive boost and anti-obesity results.

Testogen Side Effects

Testogen users never experienced unwanted or dangerous side effects. If you experience any effect uncalled for, you may file a complaint from the official site of MuscleClub which sells and markets Testogen through the online channel.

Where to Buy Testogen Online?

Better than the Amazon website and moreniche stores, Testogen the official website offers a safe and secure buying experience. It has also got some valuable information about the supplement which may urge your intellect to know the difference between a worthless and useful testosterone booster.

On their official website, the following pricing of Testogen is mentioned.

Testogen One Month Supply: $59.99

The first offer contains 120 capsules and 3 free gifts from the manufacturer. You can order this package and get a free shipping offer, a money-back guarantee, and secure packaging.

Testogen Three-Month Supply: $119.99

This is actually 2 month supply with 1 month's supply for free. We recommend buying this package because it’s at a lower price and gives you continuous supply for 3 months.

Testogen Five Months’ Supply: $179.99

Based on 1,800 reviews, this is the Most Popular and Best Results offer which gets you 5 bottles of Testogen (every bottle contains 120 capsules). This offer is best for men who have a pre-workout notion in their minds and are about to be on a prolonged bodybuilding cycle.

Final Conclusion - Is Testogen worth it?

For the best hormonal support and to improve certain masculine traits, the Testogen supplement is a far better choice than many T-Boosters especially TRT and Hormonal Replacement Therapy. Users of Testogen found the supplement effective for increasing the overall availability of free testosterone.

From building muscle mass to improving sex drive and physical performance, in 2023 most people buying Testogen are more than 40s and have been diagnosed with testosterone deficiency.

Whether you work out or not, Testogen results must appear because the testosterone levels increased. However, using Testogen with regular workouts and a testosterone-friendly diet is preferred for having the desired results. Buy Testogen from the original site to have a safe buying experience and for easily-available discounts.

Disclaimer: This article is a paid publication and does not have journalistic/editorial involvement of Hindustan Times. Hindustan Times does not endorse/subscribe to the content(s) of the article/advertisement and/or view(s) expressed herein.

Hindustan Times shall not in any manner, be responsible and/or liable in any manner whatsoever for all that is stated in the article and/or also with regard to the views, opinions, announcements, declarations, affirmations etc., stated/featured in the same. The decision to read hereinafter is purely a matter of choice and shall be construed as an express undertaking/guarantee in favour of Hindustan Times of being absolved from any/ all potential legal action, or enforceable claims. The information does not constitute medical/health advice.https://testogen.com/?a=181555

[doten1010]

The Complete Ketogenic Diet for Beginners

get your pdf copy now

The simple, easy, and friendly way to start the ketogenic diet and lifestyle.

Starting the ketogenic diet can be overwhelming. There is so much to learn and so many resources to choose from. So, why doesn’t somebody make it easy? We did. The Complete Ketogenic Diet for Beginners is your all-in-one resource for starting and sticking to the ketogenic diet. You get exactly what you need to make keto surprisingly simple: meal plans, shopping lists, support, and lots of ketolicious recipes.

The Complete Ketogenic Diet for Beginners includes:

75 scrumptious recipes, from bacon-artichoke omelets to pesto zucchini noodles. These easy-to-follow recipes can be prepared in 30 minutes or less. All recipes are included in the supplementary PDF for easy access.

14-day meal plan with breakfast, lunch, dinner, and snack suggestions. This audiobook takes the guesswork out of starting your ketogenic diet. The 14-day meal plan is also included in the supplementary PDF.

The big picture. An overview explaining the fundamentals of the ketogenic diet and handy charts illustrating nutritional information help you master keto in no time.

Easy meets yummy meets healthy in this ketogenic diet audiobook narrated by Teri Schaubelt, an listener favorite.

[theehorsepusssy]

Do you have any tips for starting a low carb diet? I’m trying to get skinnier than my ex’s new girlfriend before the work Christmas party

When I'm being good, my diet consists of

Eggs for breakfast

Romaine with chicken every day for lunch

Keto yogurt

Cottage cheese

Diet soda

Keto ice cream

small portion carbs (usually potato) with dinner

avoid all bread and rice

Sticking with this, I brought my A1C down from 7.9 to 6.5 in a few weeks and lost about 15lbs.

[cameronfrye666]

How I Unf*cked Myself (a digestive health story)

TLDR (yes a very long TLDR, but this post is proportionally long)

Chronically fatigued and sick as a kid

Repeated courses of antibiotics (probably 20+) and 2x Epstein-barr infection between age 8 and 17

Around age 18 started noticing really weird food intolerances

Couldn’t drink alcohol without insane hangovers lasting 2 weeks+

Couldn’t consume foods high in refined sugar without going into days-to-weeks long episodes of hyperactivity, insomnia & extreme stress

Felt relatively shit eating most carbs

Tried fixing with diet change and vitamin / mineral supplements. Helped some symptoms but didn’t fix the issue.

Tried fixing with various probiotics. Incredibly mixed results - eventually found a regimen that worked for a period of time but, again, didn’t fix the issue.

After a hellish reaction to prebiotic fibre supplements, consulted a gastroenterologist and was diagnosed with Small Intestinal Bacterial Overgrowth, Gut Dysbiosis and an active H. Pylori Infection. Significant Improvement of symptoms following:

10x 14 days Rifaximin (550 mg 3x daily)

H. Pylori Eradication Regimen (one week amoxicillin, clarythromycin, metrodinazole and omeprazole)

2 years of:

Keto / SCD Diet

Either Candibactin AR&BR, FC-Cidal, Dysbiocide & ADP supplements, or Allimed Neem & Cinnamon, alternating every 2 months between them (two caps of each product 3x daily).

Occasional use of natural motility agents depending on symptoms (ginger / artichoke formulations and iberogast). 

This whole process sucked beyond description, if you have gut / digestive issues it is probably affecting your general health & wellbeing more than you realize. 

Intro

I don’t really have anything left to say other than that it was a more painful experience than I think I could ever accurately describe. Gut health seems to be one of the last remaining big frontiers of human health, and I hope they figure it out so no one has to experience this again. I am still moderately lost in the issue but it has at least gotten a lot better recently.

Story

The Descent

February 4th 2012 is a day that I will likely never forget for the rest of my life. I woke up from a relatively short and disrupted sleep around 10am. A close friend of mine who had slept over the night before was sitting on the living room couch watching The Social Network with my dad. It seemed a sensible, logical thing to join them. So I sat down on the couch, and all of a sudden, I couldn’t.  It's hard to explain exactly why I couldn't, but I just felt this immense inability to relax and settle down. Every bone in my body was vibrating, like this immense persistent energy rush. 

I had also had a fair amount of red bull and other sugary soft drinks as mixer the night before, so I chalked this feeling up to a sugar / caffeine spike and decided to try and get on with the day. I had some breakfast, got showered etc., attempted to do some school work and participated in a family Sunday dinner. By about 10pm it began to become clear that this feeling of immense overpowering stress was not dissipating; if anything, it had gotten worse.

The next two weeks were an incredibly disorienting, painful and confusing experience. Rather than alleviate, the symptoms more or less persisted, although they would ebb and flow throughout the day. I started to notice that I felt the best first thing in the morning (important to note that "best" is a very relative term here) and worst from the late afternoon into evening, with a notable spike directly after dinner hour. I was living in a complete fog. I lost all emotional contact with the world around me. All I felt all day was this persistent restlessness and stress and a complete inability to get rid of it no matter what I did (showering, watching movies, lying down in bed etc.). I just felt like someone had mainlined adrenaline into one of my veins and wouldn’t turn off the tap. It is the most excruciatingly painful thing I have ever experienced, or think I am ever likely to experience. In some way, it is almost impossible to explain in normal words. 

It was at the end of these two weeks that I finally decided to consult a doctor. Everyone here will likely be unsurprised to hear that he suggested I was suffering from a temporary bout of anxiety. Although I have certainly been anxious about my fair share of things in the past (studies, personal relationships etc.), I could feel that this was something quite different. On top of that, there was just nothing in my life bothering me at that time. I had great friends, had already been accepted to the University of my choice and was staring down the barrel of four months of school where my academic results didn’t matter anymore and then a three month summer break. I was offered some tranquilizers or anti-anxiety meds for my symptoms, but I wasn’t really interested in trying them as I wanted to get to the root of whatever the issue was. 

The only other suggestion he had for me was to maybe take a look at my diet. He noticed I was twitching a lot and I offered that I had recently suffered some bad muscle cramps as well, so he suggested that after a bout of mononucleosis earlier in the year and a long winter with little sun, I may be deficient in a few things. He prescribed me a short course of magnesium and vitamin b-12 supplements and sent me on my way.

Over the next month, with the supplements only sort of helping and with me still watching my life essentially completely fall apart around me (barely able to attend school, permanently unwell, chronically stressed, insomniac etc., almost complete loss of social life) I consulted a few more doctors. They more or less all had the same response: you can try antidepressants and/or tranquilizers, but otherwise, sorry, we can't help you. A few also questioned the nutritional supplement prescription.

It was at this point that I started to feel I was more or less on my own in whatever this was.

Part II: Ascent #1

The three months following the initial onset of my symptoms were probably some of the worst of my life, which, considering everything I’ve experienced over the last decade+, is really saying something. I was in a completely emotionally disconnected state, basically felt only stress on a daily basis, and had no idea what was going on.

The only real nuggets of information I had that I trusted were that (i) it might be nutrition-related and (ii) caffeine and/or alcohol were clearly bad for me. I started doing a load of research into what causes nutritional deficiencies and imbalances, how to correct them, and what a healthy diet looks like. Prior to this I had been more or less unconcerned about what I ate or drank in a day, although my diet was reasonably healthy mostly just due to my mother's cooking.

My readings on diet led me to make a few changes. First, I changed from a magnesium oxide supplement to magnesium bisglycinate, for better absorption. Then, I switched to an entirely refined-sugar free, whole grain diet high in unprocessed meats and vegetables. Lastly, I started taking almost nightly electrolyte salt baths (either epsom salt or dead-sea salt).

Although none of these changes cured me by any means, very slowly, I started to feel somewhat better. I could feel moderate improvements on a daily basis. Some days were better than others, but overall things were on an upwards trend. From this point onwards I became almost completely convinced that my symptoms were the result of a nutritional imbalance and that I would cure them through diet and supplementation.

Then, something very strange happened, which, in retrospect, should have pointed me in the direction of my ultimate diagnosis. I went into hospital to have my tonsils removed (as mentioned I had been very sick as a kid), and when I came out later the next day I had a very strange level of emotional clarity. Somehow everything was less painful, and although the crazy stress symptoms weren't totally gone, the improvement in just 36 hours felt drastic. At the time I thought maybe it was painkillers I had been given, perhaps the IV drip they put me on post-op? In retrospect, it was most definitely the high-dose amoxicillin I had been taking since the operation for reasons I can explain later on.

Part III: Stasis #1

That summer things more or less stabilized. Nothing was ever quite as good as the days and week following the tonsillectomy, but the insane debilitating stress didn't come back either, so overall I couldn't complain. From a mental point-of-view I was sort of able to return to normal life other than having to watch my diet and avoid substance. I started university in the fall and was successful despite the obvious social constraints that came along with my new health regimen.

The years following this were pretty up and down. I was able to get through my university courses, have some semblance of a social life, and never returned to the manic stress state of my initial descent. That being said, I never felt "quite right" again. It is hard to place, but my health just still felt very poor. I had low energy, slept a lot, often felt quite irritable, and had very poor performance in sporting activities despite previously being a strong athlete.

The main salient point that came out of this period was that I started to notice that high-sugar foods could bring on shorter-term episodes that mimicked the time period of the original onset of my symptoms. In one instance, I almost failed a university exam after consuming a jelly-filled donut the day before and becoming almost literally incapable of processing information for a few days afterwards. Suffice to say, I completely cut sugar from my diet from this point onwards.

I also tried a few Myers' cocktail IV drips (basically a mix of magnesium, calcium and b-vitamins) during this time period as part of my thinking on the issue being caused by nutritional deficiency. I would feel pretty great for a few days following them (improved sleep, able to focus while studying, good energy for exercise) but then go back to my same poor-health state afterwards. This only compounded my belief that the issue was purely nutritional in nature. Alongside this I consulted some nutritionists and diet specialists, and they recommended me some further supplements and dietary changes, but none of it made that overwhelming of a difference compared to the changes I’d already made. 

Part IV: Descent #2

For four years life went on in the position described above, at least from a health point-of-view. I had found a regimen that kept me functional and stable, and for the most part stuck to it and tried to forget about it all and get on with life. It was great to find some stability, but at the same time as an early twenty-something in University, having to stick to a pretty strict diet and lifestyle just wasn’t all that much fun.

So somehow I got the idea in my head that having found this stability, I must actually be cured of whatever it was and could go back to eating & drinking whatever I wanted. I got an 8-month research placement in France in 2016 and decided that I would just let loose and enjoy myself during that time. Upon arriving I quite quickly returned to being totally free with what I consumed, although perhaps still went light on very sugary foods. For the first few weeks, I felt great. I mean maybe not totally physical well, but it was just so mentally liberating to not think about this stuff anymore. I had a lot of fun going out with my new roommate, going on dates and just living life in a more free way. 

Around the second month of being there I started to notice some chronic unwelness creeping back in. My sleep was starting to become quite poor, I had terrible focus at work and wasn’t accomplishing much, and would feel really unwell after most meals. I ignored it for a while.

By the third month, it was almost panic stations again. I don’t know why I didn’t react to this sooner, probably I was just trying to deny how bad it was getting again, but by mid-March (I had started worked in January), I was bordering on being physically non-functional again. I couldn’t do much other than spend most days in bed when I wasn’t at work, felt constantly agitated, was achieving essentially nothing on a daily basis (thankfully I was working in a French R&D centre where very little was happening at the best of times), and just felt constantly ill. It was not quite the return to the extreme stress of the first episode but I was still really unwell and uncomfortable most of the time. 

I wasn’t really sure what to do, but I knew I really didn’t want to do another 6-months of diet control just to get back to a sort-of sufferable health state, so I started coming up with ideas for a quick fix. The only thing I really had was that those IV cocktails had made me feel pretty great, and since I was still in this mode of thinking it was all due to nutritional deficiency, I hoped that might be an easy solution (the logic being that alcohol and poor diet had lowered my micronutrient levels and I could just reverse it). It seemed this wasn’t available privately in Paris, so I went to London for the weekend just to get one. 

What happened after that infusion is one part of this story that I still do not understand whatsoever. Within hours of getting the Myers drip, rather than feeling great, I felt catastrophically unwell. I did not sleep that whole night and for most of the rest of the weekend, and returned to Paris in a complete fog. The feeling persisted for some weeks. I have a few ideas of what it could have been - too much B-complex which can give you energy rushes, some kind of micronutrient overdose / toxicity since I was still taking lots of supplements on top of the IV at that time, or some kind of immune reaction - but really I don’t know. Suffice to say I never took one again.

Part V: Ascent #2

The terrible reaction to that IV drip started to put the idea in my head that maybe this whole thing wasn’t just related to nutrition and / or a micronutrient deficiency. So I started doing a lot of searching online about what else can affect digestion, intolerance to certain foods, and associated unexplained chronic health symptoms. The thing that kept on coming up was the gut microbiome. I had heard of probiotics before, and knew that yoghurt was supposed to help your digestion, but outside of that I was pretty uneducated. All I could really tell was that it might be worth a shot trying a probiotic supplement to see if it would help.

So, being me, I went online and found the strongest, highest-dose probiotic supplement I could find, or at least on amazon.fr . It was the Renew Life Ultimate Care probiotic with a dose of 200 Billion live cultures (I didn’t know about vivomixx and other 400Bn+ clinical products at the time). The night it arrived, I popped a dose and went to bed, and then another first thing in the morning. By the time I had eaten breakfast and arrived at work around 9am, I felt violently ill. I was sweating, had a pounding headache and felt like I was going to vomit at any moment. I managed to hold it together for the morning, barely managed to stomach lunch and then went home as soon as people started to leave (around 4pm). 

I immediately went to google and started searching for what could cause this, and the main thing that came up was something called the Jarrisch-Herxheimmer reaction. I’m not sure what the clinical validation for this is, but the general understanding is that when something starts killing off pathogens in your body (which probiotics will do when they enter a pathogenic environment), they release toxins and inflammatory cytokines (can do a search yourself) into the body / bloodstream and you feel really unwell. Basically you are starting a fight between good & bad bacteria in your body and you feel the effects of it.

In some sense I was kind of excited that this had happened. The fact that I felt so violently unwell from taking probiotics perhaps pointed to the fact that I did have some kind of gut issue, which was a potentially useful revelation, although in the meantime I still felt horrendously ill. Most advice indicated that the reaction was temporary until you got “over the hump” but by day 7 I was still sick and things were only getting worse, so I stopped taking the pills altogether. 

After looking into how I could manage this better, it seemed like low-dose pills or small amounts of probiotic foods could be a way to manage the reaction while still improving, and as there was a health food store on my street, I decided to start experimenting with Kefir. The first night just to see I drank 2 cups of the stuff and of course felt violently ill again. I then embarked on a months-long journey of upping my dose from just tea-spoons to being able to tolerate about 1/2 to 1 cup per night. 

Within about six months I was able to dose freely with Kefir, and was eating other probiotic foods like sauerkraut and kimchi, all to positive effect. I managed to return to school following the end of my research placement, and although I still didn’t feel great, I would say I had made it back to another “stasis period”. 

My next hypothesis for improvement was to switch from probiotic foods to a supplement again, although just because it was simpler to take than cups of kefir and / or plates of sauerkraut every night. I experimented with quite a few that I found online. I tolerated most of them that had a dose of 100Bn bacteria or less, although somehow still felt better eating the fermented food. Eventually, I tried the Renew Life Mood & Stress probiotic (no longer in production) because it had some strains that were clinically proven to reduce stress levels, which had been one of my main symptoms in bad periods, and it seems to work quite well. I wouldn’t say it completely changed how I felt on a daily basis but it kept me stable to the point that I could stop having to drink Kefir all the time and things felt mostly alright. I felt as if I had found the answer at least for a little while.

Part VI: Stasis #2

This period was the longest in this whole mess. For six years from 2016 to 2022 I just took my daily probiotic supplement, kept a fairly clean diet, and once again got on with life. In this time I graduated from University, moved cities within Canada, and then moved to London to found a start-up which I am still a director of (it has nothing to do with gut health). Until 2018 I would occasionally drink when social engagements came up, but I still always felt somewhat sick after. After feeling ill for almost two weeks after drinking heavily at a company Christmas party, I gave up alcohol entirely. I also never really returned to high-sugar foods for how unwell they had made me feel in the past and also just lack of need (I always found not drinking much more socially inhibiting that not eating deserts and the like). 

It was in the spring of 2022 that, after 5-6 years of stasis, I once again became fed up with the whole thing. I was a young professional in my late twenties at this point and just didn’t understand why I had to take a probiotic supplement (of which I could only tolerate doses on the lower end) and eat a strict diet just to feel somewhat normal. I had considered longer-term solutions like getting a Fecal Microbiota Transplant to try and solve the issue once and for all, but most things like that were only offered privately, were expensive and the providers that did exist seemed a bit suspect (most FMT-type treatments are only available in clinical trials or for C-dificile infections at the moment). 

Somewhere in here a nurse I spoke to at an FMT clinic I had called told me to try going keto and see if it helped. I did it and felt pretty awesome for four months but lost a ton of weight (I was already very skinny) and found it very hard to maintain (especially socially). I eventually gave it up returned to a whole-grain high-protein diet. 

Part VII: Descent #3

After considering various options of how I reasonably could take action to improve my health and general life condition, I came up with the solution of finding a Nutritionist experienced in gut health issues. I had spent a lot of time avoiding medical professionals after my initial bad experiences with doctors and nutritionists either not being able to help or actually being actively unhelpful by questioning all of the symptoms and whether my reactions to foods were just psychosomatic, but I decided it was time to try again. I found a registered dietician in London who also had a PhD in gut microbiome research, which seemed like a great fit.

I shared my whole story with all of my symptoms and current condition, and although she had some questions about my sugar reaction and some of the weirder extended stress symptoms, she mostly accepted the story and that I clearly had some kind of untreated gut health issue. Her recommendation was that my diet was already positive (although could try introducing a few more carbs) and that the probiotic I was taking was as good as could be recommended by current knowledge in the field (noted that it is generally quite personal which ones work for some people and others not, and they don’t really know why). 

In terms of path forward, she recommended that I try introducing some more prebiotic foods and potentially a prebiotic supplement. Going down the list of my daily diet, it was already quite prebiotic / fibre-heavy, so we decided to try a supplement. The idea is that the prebiotic fibre helps feed and grow more of the probiotics you are taking in the supplement, and will improve your gut health. 

I started taking a daily dose (12g) of inulin, the best-validated prebiotic supplement available. The first few days I didn’t feel great and had pretty upset digestion, but nothing crazy. After about 3-4 days, I started having a reaction similar to the first time I ever tried high-dose probiotics. I felt pretty spaced out, generally ill, and hadn’t much appetite or desire for food. I interpreted this as being another Herxheimer reaction, so decided to stick with the supplementation. After about 1 month I still felt really unwell. Most days were a struggle to get through, I was in a total fog, and felt a lot of the extreme stress sensitivity of my initial low-points creeping back in. I spoke to the nutritionist and we decided that I would reduce my inulin dose or stop taking it all together. I reduced my dose by 1/2 and then by 1/3 but still felt increasingly unwell, so two weeks later stopped taking it all together. 

The next month was very uncomfortable. I felt quite ill most days, had general nausea / feelings of disorientation, wasn’t really tolerating most foods, and wasn’t sure what was going on again. In a last ditch, I decided to stop taking all supplements (at this point just my daily probiotic). For about two weeks after stopping the probiotics I didn’t feel all that different, but then somewhere around 12-14 days in, things started to go seriously south. Day by day, or even hour by hour at one point, I started to feel things degrading at first back to the all-day stress symptoms I had in the very beginning of this whole journey, and then to a version like 100x worse than that.

At one point I didn’t sleep for almost five days. My heart was permanently bounding out of my chest, and I was just in excruciating pain every single minute of the waking hours. I had to quit my job for a period of time, and my life was otherwise completely turned upside down. Without going into too many specifics, as I have tried to focus at first on the health aspect here, this is also the closest I came to thinking that perhaps life had just not really worked out for me and it was time to consider giving up on it. For whatever reason I still don’t completely understand, I stuck with it and suffered through the worst.

The greatest intensity of these symptoms lasted for about a month. I went back on the keto diet just because I had felt well on it in the past and didn’t really know what else to do, and after 5-6 weeks I was able to return to work, although only part-time, and somewhat get a handle on my life. I still felt pretty unwell most of the time, and had become quite isolated personally and socially because of it, but at least it felt like the adrenaline tap had lowered a bit and I could mostly suffer through each day. 

From a health-hypothesis point of view, I was a bit at wits end. I had contacted the nutritionist again and although she agreed the prebiotics can cause an adverse health reaction in some individuals for reasons not well understood, she didn’t really accept most of what I was saying around the extreme stress symptoms returning, and seemed a bit doubtful of me and what I was presenting. I decided that was about as far as we could continue together. Although I don’t deny I was in a terrible mental state at that time (which would be the case for anyone given the circumstances), I was completely convinced, and am unwavering to this day about the fact that the principal source of my issue was a serious, unadressed physical condition.

Part VIII: Ascent #3

All I felt I really had left was to go to a hospital and just accept whatever treatment they proposed (whether tranquilizers, sedation, some other drug or therapy I wasn’t aware of) or lay it all out for an experienced gastroenterologist / digestive specialist and just see what happened. I had often thought of seeking a specialist doctor, but was wary as pretty much all GPs and other doctors had been quite dismissive of my symptoms and assumed condition in the past. Here, however, we were quite literally in the “nothing to lose” position. With how things had gone the last months and my current life situation, I felt that if I didn’t fix this once and for all there was quite little point in continuing to live. 

Luckily, I am at least somewhat a person of means, and in the UK there is quite an availability of private medical specialists who will see you for a cash fee. I went to one I had found from a private doctor review website who seemed to have some experience in chronic digestive and gut health issues. I explained to him this entire story, perhaps not quite in such detail and with such emotional weight around specifics of how bad it felt, but largely my reaction to certain foods, how I had tried to manage it over the years, and my current situation. 

Firstly, he broadly accepted most of what I was saying, which was quite relieving in the first instance. His answer, although inconcrete, was that digestive health is, even for him and other experts, a very poorly understood area. He couldn’t say exactly why this was happening to me, but if I had the time and money he was willing to start looking into it with me and see if there were any potential solutions. For the first time, I felt as if an established member of the medical community was accepting their own blind spots in whatever this issue was , and willing to try and help.

His first suggestion was to run some tests to rule out more common and well-understood digestive disorders like Inflammatory Bowel Disease and Ulcerative Colitis. These all came back negative. Upon these results, he suggested that given my reaction to the prebiotic fibre and previous reaction to carbs and high-sugar foods, the most likely explanation was a chronic case of Small Intestinal Bacterial Overgrowth or SIBO.  The way to diagnose would be a sugar or lactulose (another prebiotic) breath-test, and the treatment being a course of a choice of antibiotics to wipe out the overgrowth and try to correct the dysbiosis (gut microbiota imbalance). 

I was quite open that I didn’t really feel comfortable trying a sugar or prebiotic-fuelled test at that time, given how precarious my health and life position was and my previous reaction to both of those substances. He suggested that since the point of the test is to see if either the sugar or lactulose cook up any bad bacteria and produce gas, and I had already shown a very negative anecdotal reaction to both with associated gas production, he was happy to just prescribe an empirical dose of the antibiotics. 

This is now going back a bit, but as a child I was given a tremendous amount of antibiotics. I am fairly convinced that that is what caused all these issues for me, or was at least the main contributor. So naturally I was a bit wary of another doctor giving me more antibiotics, although I trusted this new one quite a lot. I eventually found online that there is some validation of natural antimicrobial and anti fungal substances being helpful in treating overgrowths and gut dysbiosis, so I decided to explore those options first. They are mostly all formulations of herbal oils and concentrates. It’s the sort of thing I would have been quite skeptical of before all of this started, but at this point I had had so many unexpected negative and positive reactions to different foods, supplements and treatments that I was more or less willing to try anything.

The best validated one is called Candibactin. It’s a combined treatment of mostly Oregano Oil and a Chinese Herb called berberine. I ordered some online and decided to give it a whirl. By my third dose, I was having an extremely intense version of what I experienced when I first took probiotics. Persistent headaches, sweating, lack of appetite, general unwellness and pain. It felt like an extremely intense flu and at some point I felt like I was spiking a fever. I chalked this up to the Herxheimmer reaction again and stuck with it. Once again, by about day 7, the symptoms were still extremely intense and I had to give up on the treatment. Interestingly, although I was in extreme discomfort, my digestion had normalized in this time (I will spare you the description). I didn’t really know what to make of this but it is interesting that the supplements had at least done something. 

Following the experience on the herbal supplement which I had no desire to repeat for the moment, my symptoms somewhat stabilized although didn’t return to what they were prior to starting them. I wouldn’t say I felt notably better or worse but just “different”. I decided it was time to give the pharmaceuticals a go and see if I could tolerate them or if they were helpful in some other way, so I took a two week course of Rifaximin (the drug they give for SIBO). Being on Rifaximin was an extremely painful experience, but not quite as bad as the herbal supplements so I managed to push through it and by the end it had had quite a positive effect on me. I still didn’t feel great after the Rifaximin, and continued to work only part-time, but it had definitely done something. 

Somewhere in here I also commissioned a microbiome stool test, which showed I had a quite significant dysbiosis (low levels of lactobacilli with almost undetectable levels of bifidobacterium, and a strong overgrowth of H2S-producing pathogens). It also showed I had an active H-Pylori infection and extremely poor absorption of fat and other macronutrients. Off the back of it the gastro prescribed me a triple-course of antibiotics to clear the H-Pylori and attributed the poor absorption to persistent SIBO. The triple-therapy for H. Pylori was a horrible experience and I actually ended up in hospital and was told to stop taking one of the drugs (Flagyl / Metronidazole) because it was giving me tinnitus, insomnia and general disorientation, which apparently can be a side effect, but the treatment otherwise worked. 

After this latest course of antibiotics, I was, as before, not in a life-ending position, but my health was still quite bad. I was not accomplishing much at work, and I had essentially no social life. I decided something had to change, so I told my work I would take two months off after Christmas and do whatever I needed to do to solve this thing. The two remaining options I had before me were to try the herbal formulations again, or eat a completely liquid diet for 2-3 weeks to try and starve the pathogenic overgrowth (actually a clinically validated method of treating SIBO).

I first tried a fat-based version of the elemental diet first (most are sugar-based and I didn’t want to test that again), but it caused extremely painful stomach-burning feelings, which apparently can be caused by caprylic acid in the MCT oil it is primarily composed of, and I stopped after two days. After meditating on it for about five days I decided to just re-start the herbal formulations and endure whatever pain it caused me until this thing was hopefully cured. 

So began two years of varied supplementation and antibiotics. I switched off the Candibactin formulation at one point to another called FC-cidal & Dysbiocide, as is recommended to avoid building resistance, although this is less common with the natural products, and also took multiple further courses of Rifaximin as things weren’t progressing as quickly as I’d hoped. The experience was painful but in different ways than it had been the first time around, and also took a lot longer than I expected, although I suppose after 10 years at it that shouldn’t have been surprising. I am not entirely sure why being on the herbals the second time around was less extreme than the first. I don’t know if they were less effective than at the first exposure, or that something about my situation had changed, but it was different in some way. It’s also worth noting that pretty much the whole time I was taking the herbal supplements & Rifaximin I stayed on a Keto or SCD diet (specific carbohydrate diet, basically no starches and reduced carb), although I’ve moved off this in recent months as I’ve started to feel better.

Part IX: Today

Something seems to have worked. I can’t point to it concretely or specifically, I am not a microbiologist or a gastroenterologist, but my life feels so much better now than it did when all this kicked off, and I feel very positive about the future. I am actually back on a 3-month course of Rifaximin that my gastro has prescribed me at the moment to see if we can totally kick the issue, and will probably follow-up with some kind of diet / supplement regimen for some time after that, but either way my symptoms are so much improved by what I've done in the last two years that that feels like a success. I can't say that the problem is gone forever or would never come back but I definitely understand it a lot better and have a lot of tools to make sure that my life doesn't fall apart again like it did those last three times.

I still don’t really know what this all means to me personally. The process of getting better (trying the prebiotic, having my health collapse, taking the various pharmaceutical & herbal antibiotics) almost destroyed me as a person. At some point I had distanced myself almost completely from my job, my girlfriend at the time, most friends and pretty much any semblance of a normal social life or any life at all. For the better part of a year life was really just an existence of suffering every day and hoping to make it to the next one. Despite that, and that of course things always can or could have gone differently, I unfortunately feel as if at a high level I had no other choice. I was completely unwilling to spend the rest of my life living below my full potential of enjoyment, and was always going to do whatever it took to get there. I am sometimes shocked that I managed to survive all of this, but I am here, still living and will try to deal with whatever the experience has done to me in the same way I dealt with the issue itself: by living it, experiencing it day by day, not turning away from it, and knowing that no matter how dark the world can become, so long as you are still here, it is not really over. 

Although the physical symptoms were and have been excruciatingly painful, one of the most difficult things about this whole experience has been the level of misunderstanding and invalidation, both from the medical community and from some friends, family, other personal acquaintances and the general public, around what happened to me. I understand that it is a difficult story to follow, but unfortunately it was all very real and somehow I managed to find a route out of it for now. One day the medical community will figure this out and understand what happened to me and others like me (because they are also out there in very sad corners of the internet - links below), and share it with the world to build our collective understanding and compassion. Until then it is strange to be one of the few people to know all of this and what this experience feels like and has felt like, but I am trying day by day to come closer to people and understand why we aren’t yet equipped as a society to address these kinds issues on multiple fronts. I don’t blame anyone for not understanding what was happening to me, but the few who did and were willing to listen at the time are angels and I’m not sure I would have gotten through it without them.

Eventually I hope I will fully recover from all of this. Physically, mentally, emotionally, because it has touched every aspect of my life over the last twelve years. Until then I am just here living every day in this strange situation of being a survivor of such a horrible, confusing and largely misunderstood problem. 

https://www.reddit.com/r/ibs/comments/jpkol3/how_probiotics_destroyed_my_health_long_storyrant/

[cloudlessbimbo]

Today is a met day for me since I've lost like 5 lbs this week already.

Breakfast was one egg sunny side up, a baby portabella mushroom, a half glass of whole fat milk and a small spoonful of honey. I just really wanted something sweet and figured honey is the best sugar I can have if Im gonna have it. (I'm keto, so this was a real treat).

For lunch I'm having a half of salad and go from yesterday, and I brought shredded chicken salad and celery sticks, so if I get hungry b4 I leave work I'll have that too.

Still gonna eat a small portion for dinner, and I didn't have breakfast, but it's been a LOT of restriction for the past few days!

It'll be steak for dinner though which is AWESOMEEEEE 🤤

I hope you skinny little angels are doing ok being so tiny ☺️

[azaan2002]

The Ultimate Keto Meal Plan: A Beginner's Guide to Healthy Eating and Weight Loss

The ketogenic diet, sometimes referred to as the "keto diet," has gained popularity as a means of promoting weight loss, increasing energy, and enhancing general health. Eating a lot of fat, moderate quantities of protein, and very little carbs is part of this diet. The idea is to get your body into a state known as "ketosis," when it burns fat for energy rather than carbohydrates. This article offers a comprehensive overview for anyone wishing to begin the keto diet, along with a simple and efficient meal plan to assist them reach their health objectives.

 What is the Keto Diet?

The keto diet is a high-fat, low-carb diet that has been demonstrated to help with blood sugar regulation, weight loss, and cognitive performance. When you cut back on carbohydrates significantly and replace them with fat, your body goes into a condition of ketosis. Your body becomes extremely adept at burning fat for energy when it is in ketosis. Additionally, it causes the liver to produce ketones from fat, which are a fantastic source of energy for the brain.  

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Here’s a breakdown of the standard keto diet:

- **70-75% Fats**: The keto diet's mainstay is healthy fat. They aid in the ketosis process, provide you energy, and keep you full. - **20–25% Protein**: Maintaining and repairing muscle requires a moderate protein intake. - **5–10% Carbohydrates**: Your body is encouraged to burn fat for energy by consuming less carbohydrates.

Get

 Benefits of the Keto Diet

There are benefits to the keto diet beyond weight loss. It provides a number of health advantages: 1. Weight reduction: Your body must burn fat reserves for energy when you consume fewer carbohydrates, which causes weight reduction. 2. Enhanced Mental Clarity: The brain uses ketones as a potent fuel source, which helps with attention and concentration. 3. Stable Energy Levels: A lot of people report having consistent energy levels all day long without the highs and lows brought on by sugar and carbohydrates. 4. Reduced Appetite: Because high-fat foods are highly satisfying, they may help cut down on overall calorie consumption and appetite. 5. Better Blood Sugar Control: People with type 2 diabetes can benefit from the keto diet's ability to control and stabilize blood sugar levels.

Items to Take and Leave Out of Your Keto Diet Knowing what foods you may and cannot eat on a ketogenic diet is essential for successful ketogenic eating.

 which to avoid.

#### Foods to Eat

- **Meats**: lamb, turkey, pig, chicken, and beef. - **Fat Fish**: Sardines, mackerel, trout, and salmon. - **Eggs**: Whole eggs, ideally free-range or organic. - **Healthy Fats and Oils**: butter, ghee, avocado, coconut, and olive oils. **Nuts and Seeds**: Flaxseeds, chia seeds, walnuts, and almonds. Leafy greens, broccoli, cauliflower, zucchini, bell peppers, and mushrooms are examples of **Low-Carb Vegetables**. - **Cheese**: Goat cheese, mozzarella, brie, cheddar, and more. **Avocados**: Low in carbohydrates and high in good fats. - **Berries**: Blueberries, raspberries, and strawberries (partially).

#### Foods to Avoid

-**Delicious Foods**: Candies, ice creams, cakes, cookies, and sodas. Cereals, bread, rice, and pasta are examples of **Grains and Starches**. Fruits high in carbohydrates include bananas, apples, oranges, and grapes. **Legumes & Beans**: Peas, kidney beans, chickpeas, and lentils. **Root Vegetables**: parsnips, sweet potatoes, carrots, and potatoes. - **Dangerous Fats**: trans fats, processed vegetable oils, and margarine. - **Alcohol**: Sweet wines, beer, and mixed drinks with added sugar. - **Processed Foods**: crackers, chips, and quick cuisine.

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 The Ultimate 7-Day Keto Meal Plan

Here is a comprehensive 7-day keto meal plan that includes breakfast, lunch, dinner, and snacks to make things easy. These tasty, easy-to-make meals will support your continued ketosis.

#### **Day 1: Monday**

- **breakfast**: Butter-cooked scrambled eggs with feta cheese and spinach. - **Lunch**: A Caesar salad made with grilled chicken, romaine lettuce, avocado, and Caesar dressing. - ** Dinner**: Lemon- and olive oil-dressed baked fish served with a side of asparagus. - **Snack**: An avocado or a handful of macadamia nuts. **Tuesday** is Day 2 - **breakfast**: Almond flour-based keto pancakes garnished with a few fresh berries and sugar-free syrup. - **Lunch**: Grilled shrimp and creamy Alfredo sauce served on zucchini noodles, or "zoodles." - **Dinner**: Stir-fried beef with bell peppers, broccoli, and coconut aminos, a low-carb substitute for soy sauce. - **Snack**: Celery sticks dipped in cream cheese or cheese sticks.

#### **Day 3: Wednesday**

- **breakfast**: Almond milk without sugar, chia seeds, and a few blueberries combined to make a chia seed pudding. - **Lunch**: A bed of lettuce topped with tuna salad, chopped celery, mayonnaise, and boiled eggs. - **Dinner**: Sautéed green beans served over roasted chicken thighs flavored with garlic and rosemary. - **Snack**: A few almonds or walnuts.

#### **Day 4: Thursday**

- **breakfast**: An omelet prepared in olive oil with spinach, cheese, and mushrooms. - **Lunch**: Rice dish made of cauliflower topped with avocado, salsa, sour cream, and ground beef. - **Supper**: Roasted Brussels sprouts and bacon pieces served with pork chops. - **Snack**: A couple salami or pepperoni slices.

#### **Day 5: Friday**

- **Breakfast**: Avocado, spinach, unsweetened almond milk, and a scoop of protein powder combined in a keto smoothie. - **Lunch**: A mixed greens dish with an egg salad dressed with mustard, mayonnaise, and fresh herbs. - **Supper**: Roasted zucchini on the side and lamb chops with garlic butter. - **Snack**: Keto fat bombs or dark chocolate with at least 85% cocoa content.

#### **Day 6: Saturday**

- **breakfast**: Waffles made with coconut flour, butter, and sugar-free syrup. - **Lunch**: Blue cheese dressing, grilled chicken, bacon, avocado, and boiled eggs atop a Cobb salad. - **Supper**: Sautéed shrimp in butter with a side order of mashed cauliflower. **Snack**: Chips made with kale or pork rinds.

#### **Day 7: Sunday**

- **breakfast**: Eggs and baked avocado with bacon bits and cheese on top. - **Lunch**: lettuce wraps with turkey, cheese, avocado, and mustard. - **Dinner**: Bell peppers, mozzarella, and pepperoni are on a cauliflower crust keto pizza. - **Snack**: A couple cheese slices or a handful of nuts.

### Tips for Sticking to Your Keto Meal Plan

1. **Plan Ahead**: The keto diet requires careful meal planning to be successful. To stave against temptation and make sure you have keto-friendly options on hand, prepare your meals in advance. 2. **Remain Hydrated**: Throughout the day, sip lots of water. In addition to being beneficial to general health, being hydrated helps lessen feelings of hunger. 3. **Include Electrolytes**: Make sure your diet has adequate salt, potassium, and magnesium since the ketogenic diet can lead to increased water and electrolyte loss. Think about consuming bone broth or seasoning your food with a little salt. 4. **Track Your Macros**: Record the amount of lipids, proteins, and carbohydrates you consume each day using a food journal or app. This will assist you in adhering to your keto

5. **Be Creative with Recipes**: Try out various keto dishes to add some variety and prevent boredom with your meals. There's no reason the keto diet has to be monotonous or boring.

### Delicious and Easy Keto Recipes

Here are a few simple keto recipes you can try at home:

#### **1. Keto Egg Muffins**

- **Ingredients**: Eggs, cheese, bacon bits, bell peppers, and spinach. - **Directions**: In a bowl, whisk together eggs, cheese, and bacon pieces. After filling a muffin tin, bake for 15 to 20 minutes at 350°F/175°C.

#### **2. Cauliflower Mac and Cheese**

- **Ingredients**: Garlic powder, butter, heavy cream, cheddar cheese, and cauliflower. - **Directions**: Cauliflower should be steamed until soft. Melt butter, heavy cream, and cheese in a another pot and whisk until melted. Drizzle over the cauliflower and bake for ten to fifteen minutes at 375°F (190°C).

#### **3. Keto Chicken Salad**

- **Ingredients**: grilled chicken, cucumber, avocado, lemon juice, olive oil, and seasonings. - **Directions**: Combine diced cucumber and avocado with grilled chicken. Pour in some lemon juice and olive oil. Add pepper and salt for seasoning.

### ConclusionThe keto diet is a lifestyle shift that can assist you in reaching your health and weight loss objectives. It's more than just a diet. You can simply stay on track and take advantage of the many advantages of the keto diet with the correct meal plan, delectable dishes, and careful preparation. Always pay attention to your body, drink enough of water, and keep trying out different recipes. Whether you're new to keto or want to improve your experience, this comprehensive.

Get The Ultimate Keto Meal Plans Buy Now

[cuntandbones]

tw disordered eating

i just want to blog the meals i had for the day

daily calorie limit: 900 kcal 🤎 (sun to fri)

my phone broke yesterday night, so i left my cal count on god lmao ╰（‵□′）╯

Author's note: i usually keep the limit of 200 kcal per meal (3) and 300 for snacks or anything i might end up eating due to peer pressure

Breakfast:

1/2 slice of Delba Whole Grain Fitness Bread 60 kcal 17g of Svalya Cottage Cheese 0.5% Fat 20 kcal 1 whole boiled egg white 17 kcal 1 tsp grated parmesan 7 kcal

4 whole raspberries 4 kcal (ew) 2 whole red grapes 2 kcal 2 whole cranberries 2 kcal (ew)

1 tsp Nestle Sugar Free Hazelnut Coffee Mate 15 kcal 1/4 cup Alpro Almond milk 10 kcal

total kcal: 137 kcal

yippe ! \(@^0^@)/

Lunch:

4 peices of McVitie's Marie Finger Biscuits 91 kcal Justine's Keto Double Choc Dream Protein Brownie 231 kcal 1/12 cup of ceylon tea 0 kcal 2 tsp Nestle Sugar Free Hazelnut Coffee Mate 30 kcal total kcal: 352 kcal i fucked up dam. i think i sort of ate like a normie/binged-ish today

Dinner:

120 g Okinawa Sweet Potato 75 kcal 1 tsp Al Rabwa Palestine Olive Oil 40 kcal 1 tsp Crystal Farms Parmesan Cheese 25 kcal 1 tsp Samyang Buldak Hot Chili Chicken Flavor Sauce 15 kcal 1 tsp Shan Black Pepper Powder 16 kcal 1.5 tsp Shan Garlic Powder 15 kcal 21g of Plein Soleil Original Kashkaval Cheese Slice ≈100 kcal 105g Tomato 22 kcal

total kcal: 308 kcal this ufkcing sucks ass i also had some meat bc my mother offered me some from her plate. i thought it was organs but it was a peice of flesh torn from the mutton rib, and this oat cookie. gettign back on track is gonna take a while but i beleive it will be smooth and swift. i am fairly on track. but i have noticed my rate of weight loss has slowed down since i came back from my eid vacation (i left the city and me and my partner and our friends stayed at a hotel). Also, i want to keep my metabolism flexible. so i think i'm gonna bring back an old rule: saturday 7pm to sunday 7pm fasting and normal eating (no cal counting) on saturdays (until 7pm). no exercises anymore except; non aerobic excercises, wall sits and squats. i eat protein and fat based foods; reduce carb intake on regular days. total kcal (w/o couting anything after dinner): 797 kcal

bye and take care cunts!

[lazycatcupcake]

Unlocking Success with The Ultimate Keto Meal Plan

Introduction: Embracing a Healthier Lifestyle

In the quest for a healthier lifestyle, I stumbled upon The Ultimate Keto Meal Plan, and it has been a game-changer. As someone who struggled with fluctuating energy levels and weight management, I was skeptical at first. However, this comprehensive meal plan has exceeded all expectations, providing not only delicious recipes but also invaluable guidance on maintaining ketosis effectively.

Discovering Nutritional Excellence

One of the most remarkable aspects of The Ultimate Keto Meal Plan is its focus on nutritional excellence. Each recipe is thoughtfully crafted to ensure a perfect balance of macronutrients, essential vitamins, and minerals. From mouthwatering breakfast options like avocado and bacon omelette to satisfying dinners such as creamy garlic butter Tuscan shrimp, every meal is a delightful culinary adventure. The variety of recipes ensures that monotony is never an issue, keeping me excited and motivated on my keto journey.

Sustainable Weight Management

Weight management has always been a challenge for me, but The Ultimate Keto Meal Plan has made it surprisingly effortless. By following the meticulously designed meal plans, I've not only shed excess pounds but also maintained a healthy weight consistently. Unlike fad diets that promise quick fixes but often lead to rebound weight gain, the sustainable nature of the ketogenic lifestyle advocated by this meal plan ensures long-term success.

Boosting Energy and Mental Clarity

One of the most noticeable benefits of following The Ultimate Keto Meal Plan is the significant boost in energy levels and mental clarity. By fuelling my body with high-quality fats and eliminating sugar crashes, I no longer experience the mid-afternoon slumps that used to plague me. Instead, I feel alert, focused, and ready to tackle whatever challenges come my way. This newfound clarity has had a transformative effect on both my personal and professional life.

Convenience and Flexibility

In today's fast-paced world, convenience is paramount, and The Ultimate Keto Meal Plan delivers in spades. With its detailed shopping lists and easy-to-follow recipes, meal preparation has become a breeze. Whether I'm cooking for myself or entertaining guests, I can rely on this meal plan to provide delicious, keto-friendly options that cater to everyone's tastes. Moreover, the flexibility it offers allows me to adapt the plan to suit my schedule and preferences effortlessly.

Expert Guidance and Support

Navigating the world of keto can be daunting, especially for beginners, but The Ultimate Keto Meal Plan offers expert guidance every step of the way. From informative articles on ketosis and its benefits to helpful tips for dining out while staying keto-compliant, the resources provided are invaluable. Additionally, the supportive online community surrounding this meal plan fosters a sense of camaraderie and encouragement, making the journey towards better health feel less daunting.

Conclusion: A Lifestyle Transformation

In conclusion, The Ultimate Keto Meal Plan has been nothing short of life-changing for me. From its delicious recipes and nutritional excellence to its sustainable approach to weight management and enhanced energy levels, this meal plan has exceeded all expectations. If you're looking to unlock the benefits of the ketogenic lifestyle and embark on a journey towards better health and vitality, I wholeheartedly recommend giving The Ultimate Keto Meal Plan a try.

[clicked-in]

Foods That Burn Fat That Are Scientifically Proven To Work

Eating particular meals can help you lose body fat. By incorporating these fat-burning foods into their diet, a person can progressively lose weight and burn fat. These foods help you burn fat, and some examples are eggs, almonds, and oily salmon. "Fat-burning foods" are those that promote fat reduction by speeding up metabolism, decreasing hunger, or lowering overall calorie consumption.

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The majority of people ought to be aware that having too much body fat may be bad for their long-term health. As society becomes more health-conscious, the healthcare industry is controlled by an abundance of products that burn fat. The concept of fat burning, however, extends beyond what the name implies. The majority of overweight individuals are unsure of how to burn fat. It is a technique or notion that entails removing the extra fat that covers your body.

The metabolism is boosted by all foods. For instance, chilli peppers might influence metabolism more than other meal types. You might lose weight by eating these meals. For instance, compared to other foods, nuts have a longer-lasting effect on satiety. These foods could help control hunger and lower total calorie intake, which would lead to weight loss. You should also in order to accelerate the procedure and improve your metabolism. you need to also use fat-burning supplements like KetoBHB

Not all foods, but a number of them, can aid in weight loss by reducing your caloric intake. Frequently, these items satisfy one or more of the following criteria: a profound effect Strongly thermic foods, including nuts and legumes, require more time to digest, which increases your body's calorie expenditure.

They reduce inflammation: Since inflammation increases your risk of illness and weight gain, it is recommended to focus on anti-inflammatory meals like berries and fatty fish to reduce your risk. The sensation of satiety, or feeling full, lasts longer for some fat-burning foods than for others. In general, nutrient-dense foods that are high in fibre, healthy fats, and protein will keep you satiated for longer than nutrient-poor foods.

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Lean chicken, salmon, and cruciferous vegetables are just a few examples of foods that may help with weight loss because of their thermic action and high protein and fiber content. You might eat less calories as a result of feeling satisfied for longer. Spicy foods like chilies, cayenne pepper, and black pepper may help you burn more calories and reduce body fat in addition to promoting fullness and reducing overeating. The substance capsaicin has made this feasible.

Eggs are a great source of protein as well, containing about six grammes per meal. A high thermic effect is produced by eggs and other foods high in protein. When eaten in the morning, eggs fill you up and provide you energy, preventing you from getting hungry before lunch. In fact, a small study found that people who ate two eggs for breakfast five days a week for eight weeks lost 65% more weight and 16% more body fat than those who got the same number of calories from bagels.

Coffee is among the most popular alcoholic drinks in the world. It can also help with fat burning. Those who drank caffeine an hour before exercising were able to exercise 17% longer than those who didn't, according to a small study with nine participants. They nearly doubled the amount of fat they burnt. According to study, depending on the amount consumed and the individual response, caffeine increases metabolic rate by an astounding 3–13%.

Nuts are a fantastic food source. They are full of protein and good fats, both of which work to curb hunger for a long time. Importantly, including nuts in a healthy diet can prevent weight gain. For example, one study found that including nuts in the diet for 12 weeks enhanced its quality without resulting in weight increase.

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It sounds quite alluring to think that "fat-burning" foods can help us in our quest to lose weight and become in shape. The many factors that may influence how easy or difficult it is for someone to lose weight include age, genetics, sleep, stress, and medication. While these items may be helpful, a balanced diet rich in whole grains, lean proteins, and vegetables together with increased physical activity is more likely to promote weight loss.

Even while there is contradicting scientific evidence and some foods do appear to be slightly helpful, it won't work to include just one fat-burning food in your diet while eating poorly the rest of the time. It is comparable to the proverb that says you can't escape a bad diet. Continue to mark off each of the additional prerequisites.

As with anything related to weight and lifestyle, there must be a balance between diet and activity. Natural foods that are consumed in conjunction with a balanced diet and regular exercise may help people lose weight over the long run. You must also consume fat-burning vitamins. KetoBHB is one of the best fat-burning pills.

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When used in conjunction with a wholesome diet, frequent exercise, and other lifestyle choices that support fat-burning, KetoBHB tablets will speed up your weight reduction. It works like magic to help you burn fat effectively and safely. All you need to do to lose extra fat and calories is change your eating habits to a healthy one and start consuming fat-burning foods and supplements.

Numerous foods and beverages might improve your health while also slightly increasing your metabolic rate. Including a handful of these in your normal diet may provide advantages that eventually lead to weight loss and enhanced general health.

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[club-fitness-helth]

A Delicious Deep Dive into Keto: My Review of the "Keto Diet Cookbook"

I've been on the keto bandwagon for a while now, and while the initial results were fantastic, I started to hit a recipe rut. Salads and grilled chicken can only take you so far. That's when I decided to invest in the "Keto Diet Cookbook," and let me tell you, it's been a game-changer!

Variety is the Spice of Keto Life

This cookbook boasts a fantastic range of recipes, ensuring you won't get bored with your meals. From succulent slow cooker dishes to quick and easy weeknight dinners, there's something for every occasion and skill level. I particularly loved the "Breakfast on the Go" section, packed with portable options like keto breakfast muffins and egg scrambles. No more skipping breakfast on busy mornings!

Beyond the Basics: Explorations in Flavour

What truly impressed me was the focus on flavour. This cookbook goes beyond the stereotypical bland keto fare. One of my favourite discoveries was the "Spicy Thai Beef Bowls" – a flavour explosion that left me wanting more. The inclusion of international cuisines, like Indian curries and Italian zucchini noodles, keeps things interesting and allows you to explore different taste profiles while staying true to your keto goals.

Detailed Guidance for Keto Success

The "Keto Diet Cookbook" isn't just a recipe collection; it's a comprehensive guide. The introductory sections provide a clear explanation of the ketogenic diet, its benefits, and essential tips for success. There's also a helpful chapter on pantry staples and substitutions, ensuring you can adapt recipes to your preferences and dietary needs.

Success on a Plate: Weight Loss and Beyond

Since incorporating this cookbook into my routine, I've noticed a renewed sense of excitement around mealtimes. The variety keeps me motivated, and the delicious recipes make sticking to keto a breeze. More importantly, I've seen a positive impact on my weight loss journey and overall well-being.

A Must-Have for Keto Enthusiasts

Whether you're a seasoned keto veteran or just starting out, the "Keto Diet Cookbook" is an invaluable resource. It offers a delicious and practical approach to staying on track with your keto goals. With its wide range of flavoursome recipes, detailed guidance, and focus on long-term success, this cookbook is a must-have for anyone

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[ketogenicbliss]

Dive into the Delicious World of Keto Egg Recipes: 10 Tasty Ideas to Spice Up Your Low-Carb Meals

Hey there, fellow keto enthusiast! Are you ready to jazz up your meal routine with some egg-citing dishes? Well, you're in for a treat! Eggs are like little miracle workers in the keto world – they're packed with protein, low in carbs, and oh-so-versatile. Get ready to crack a few eggs and whip up some mouthwatering keto creations that'll leave you feeling satisfied and energized.

Let's Get Cracking: Understanding Keto and Eggs

Before we dive into the recipes, let's chat about why eggs are the MVPs of the keto game. The keto diet is all about low carbs and high fats, and eggs fit the bill perfectly. They're like little powerhouses of nutrition, with protein and healthy fats to keep you feeling full and focused. Plus, they're super versatile, so you can enjoy them in a ton of different ways.

Why Eggs Are Keto Superstars

They're low in carbs, so they won't kick you out of ketosis.

Eggs are packed with protein, which helps keep you feeling full and satisfied.

They're loaded with healthy fats, like omega-3s, which are great for your brain and overall health.

You can use eggs in so many recipes – from breakfast to dinner and even dessert!

Now, let's crack on with our 10 delicious keto egg recipes!

Recipe 1: Classic Keto Scrambled Eggs

Ingredients:

4 eggs

2 tbsp heavy cream

Salt and pepper to taste

1 tbsp butter

Instructions:

Whisk together the eggs, cream, salt, and pepper.

Melt the butter in a pan over medium heat.

Pour in the egg mixture and scramble until cooked to your liking.

Serve hot and enjoy fluffy, flavorful scrambled eggs!

Tips:

Add some cheese or veggies for extra flavor and nutrition.

Recipe 2: Cheesy Keto Egg Muffins

Ingredients:

6 eggs

1/4 cup heavy cream

1/2 cup shredded cheddar cheese

1/4 cup diced bell peppers

Salt and pepper to taste

Instructions:

Preheat your oven and grease a muffin tin.

Whisk together the eggs, cream, salt, and pepper.

Stir in the cheese and bell peppers.

Pour the mixture into the muffin cups and bake until set.

Enjoy these portable, cheesy egg muffins anytime!

Variations:

Mix in your favorite keto-friendly ingredients, like bacon or spinach.

Recipe 3: Keto-Friendly Egg Salad

Ingredients:

6 hard-boiled eggs

1/4 cup mayo

1 tbsp mustard

2 tbsp chopped chives

Salt and pepper to taste

Instructions:

Chop the eggs and mix them with mayo, mustard, chives, salt, and pepper.

Taste and adjust the seasoning.

Serve on lettuce wraps or with keto crackers for a tasty snack.

Serving Suggestions:

Spread on toast for a quick and easy breakfast or lunch option.

Recipe 4: Savory Keto Egg Casserole

Ingredients:

8 eggs

1/2 cup heavy cream

1 cup shredded cheddar cheese

1/2 cup diced ham or bacon

1/4 cup diced bell peppers

Salt and pepper to taste

Instructions:

Whisk together the eggs, cream, salt, and pepper.

Stir in the cheese, ham or bacon, and bell peppers.

Pour into a greased baking dish and bake until set.

Slice and serve this hearty egg casserole for a satisfying meal.

Meal Prep Tip:

Make ahead and reheat for a quick breakfast or lunch during the week.

Recipe 5: Zesty Keto Deviled Eggs

Ingredients:

6 hard-boiled eggs

1/4 cup mayo

1 tbsp mustard

1 tsp hot sauce

Salt and pepper to taste

Paprika for garnish

Instructions:

Slice the eggs in half and remove the yolks.

Mash the yolks with mayo, mustard, hot sauce, salt, and pepper.

Spoon the mixture back into the egg whites.

Sprinkle with paprika and serve these zesty deviled eggs as a snack or appetizer.

Flavor Variations:

Get creative with toppings like bacon bits or avocado slices.

Recipe 6: Crispy Keto Eggplant Parmesan

Ingredients:

1 large eggplant

2 eggs

Almond flour or crushed pork rinds

Grated Parmesan cheese

Italian seasoning

Salt and pepper to taste

Marinara sauce

Shredded mozzarella cheese

Instructions:

Slice the eggplant and dip in beaten eggs.

Coat in a mixture of almond flour, Parmesan, Italian seasoning, salt, and pepper.

Bake until crispy, then top with marinara and mozzarella.

Bake until bubbly and golden brown for a delicious keto-friendly twist on a classic dish.

Keto-Friendly Tip:

Serve with a side of zucchini noodles for a complete low-carb meal.

Recipe 7: Spicy Keto Shakshuka

Ingredients:

Olive oil

Onion, garlic, red bell pepper

Diced tomatoes

Smoked paprika, cumin, cayenne pepper

Salt and pepper

Eggs

Fresh parsley or cilantro

Instructions:

Sauté onion, garlic, and bell pepper in olive oil.

Add tomatoes and spices, then simmer until thickened.

Make wells in the sauce and crack eggs into them.

Cover and cook until eggs are set.

Garnish with herbs and serve this spicy shakshuka for breakfast or dinner.

Cooking Tip:

Adjust the spice level to your taste by adding more or less cayenne pepper.

Recipe 8: Creamy Keto Egg Drop Soup

Ingredients:

Chicken or vegetable broth

Eggs

Coconut aminos or soy sauce

Sesame oil

Ground ginger

Salt and pepper

Green onions for garnish

Instructions:

Simmer broth and seasonings.

Slowly pour in beaten eggs to create ribbons.

Cook until eggs are set, then garnish with green onions.

Warm up with a bowl of this creamy egg drop soup on chilly days.

Ingredient Substitution:

Use tamari or liquid aminos if you don't have coconut aminos or soy sauce.

Recipe 9: Flavorful Keto Egg Roll in a Bowl

Ingredients:

Ground pork or chicken

Onion, garlic, ginger

Coconut aminos or soy sauce

Rice vinegar, sesame oil, Sriracha

Shredded cabbage or coleslaw mix

Salt and pepper

Green onions for garnish

Instructions:

Sauté onion, garlic, and ginger, then add meat and cook until browned.

Stir in sauces and cabbage, then cook until wilted.

Season with salt and pepper, then garnish with green onions.

Dig into this deconstructed egg roll for a satisfying and flavorful meal.

Recipe Variation:

Make it vegetarian by swapping the meat for tofu or tempeh.

Recipe 10: Decadent Keto Chocolate Avocado Mousse

Ingredients:

Ripe avocados

Unsweetened cocoa powder

Powdered erythritol or monk fruit sweetener

Coconut cream or heavy cream

Vanilla extract

Salt

Sugar-free chocolate chips for garnish

Instructions:

Blend avocados with cocoa powder, sweetener, cream, vanilla, and salt.

Adjust sweetness to taste, then chill until set.

Top with chocolate chips for an indulgent and guilt-free dessert.

Make-Ahead Tip:

Whip up a batch and store in the fridge for a quick and satisfying treat anytime.

Time to Get Cooking!

There you have it – 10 egg-cellent keto recipes to fuel your low-carb journey. Whether you're craving something savory or sweet, these dishes have got you covered. So grab your apron, fire up the stove, and let's get cooking! Don't forget to share your creations with us and spread the keto love. Happy cooking! 🍳

[fading-echoes22]

Daily recap:

Breakfast: 2x Pepsi zero (0)

Lunch: 3x egg 2tbsp bacon bits keto toast w/light ibimb and 5.8oz strawberries (428)

Dinner: 6oz ground chicken, 1 zucchini, 1/2 cup dry rice, various sauces and seasonings [tracked] (750… too much 🤢)

Snacks: keto street taco with a little cream cheese (56), scribbler ice pop (25 and reminiscent of my childhood lol)

Exercise: 3 mile walk where my dog found a mud puddle at mile 2 and flopped into it 😂 (249)

Cals in: 1260

Cals out: (416?? That’s what my food app took from my watch 🤷🏻‍♀️)

Net: 845?? Or 1020… ugh

[rebellangell]

New food rules

Since I’ve been so out of control lately, I was thinking of creating new food rules and sticking to them as I really need to watch out my weight 😔

1. Breakfast: it can be heavy, but nutritious.

• have a bowl of yogurt with fruit, seeds and oats every morning, blend and takeaway as a smoothie if running late

• can eat carbs, but only brown and good carbs (integral bread, oats)

• protein is key to start the morning and stay full for longer. Boiled eggs are a great option as can be eaten outside home.

• 1 cup of coffee is allowed, with vegan milk or black.

2. Lunch: veggies must take the most space of the plate.

• all type of veggies are allowed (except the ones that cause gas and inflammation, such as broccoli, cabbage, raw peppers…)

• protein is key. Avoid meat with too much fat. Go for lean meats. Chicken breast, chicken wings, pork, beef and mostly fish.

• if can get soup, get it and drink it before the meal.

• avoid carbs such as pasta, white rice, wheat in general, noodles, etc.

• Dessert can be fruits, frozen fruit is a good crave killer.

• only drink still water with meals.

• always brush teeth after eating.

3. Snacks: Only if really hungry

• Digestive cookies if having too much craving for unhealthy treats

• nuts in small amounts

• dried fruit in small amounts can be quite satisfying

• yogurt

• protein bars

• fruits (banana, tangerine, apples, grapes)

4. Dinner: the most difficult part of the day.

• Skip dinner at least 6 days a week

• drink lots of water when the hungry peak starts

• if really hungry, can eat a can of tuna

• if eating too much and junk food late at night, skip breakfast.

• if feeling like bingeing, drink a lot of water and brush teeth.

• if really craving junk food, can eat sushi (small tray of nigiris or makis); or McDonald’s (6pcs nuggets, no sauce, small fries, no soda OR plain hamburger - no cheese, no fries, no soda).

5. Drinks and sweets.

• avoid any type of sugary drinks (bubble tea, iced teas, milk teas, instant coffees, juices, mocktails, sodas).

• drink plenty of still water AND coconut water. Vegan milks are fine.

• if really craving something sweet, eat a protein bar. If not enough, keto dessert is ok once in a while.

• if having dessert, always share with others. Eat slowly and put the spoon down every bite. Count to 30, and then take again. Can take only 3 bites of dessert if REALLY necessary.

6. Others.

• if having a family gathering or lunch with friends, focus mostly on the veggies. The total portion of the unhealthy foods has to be the size of the palm of my hand. If larger, can’t be eaten.

• take meals with smaller cutlery if alone.

• stay away from the kitchen.

• eat chewing gum once the hungry peak starts.

• alcohol must be reduced. 2 glasses a week maximum. Drink slowly.

• water fast for 1 whole day once a week. Can be challenging, but it is a good reset for the body.

• snacks should be fruits. If studying and hungry, healthy snacks (like oat and chickpea chips) are allowed.

I am focusing on this new plan and will make it work 💪🏻

[crimsonblackrose]

My aunt told me “There’s another milk in the fridge outside if you don’t want this one. I’m not sure how old it is.” It’s over a month old. She put it back in her fridge. For breakfast I’m eating all the stuff my cousin left behind when she moved. She left so much food because my aunt doesn’t throw things away (food wise) and will squirrel things away or feed it to the animals. A lot of it is stuff she wouldn’t normally have or eat. Like cereal and fancy oatmeal. Mind you it’s all keto friendly so it’s not things I’d generally buy either so it’s fun to try. She also told me I could go into the basement to get whatever I want to try from the other stuff my cousin left. And I have been. I’ve never been into that basement so much in my life. It’s arguably not as bad as the one I grew up with but those at least were familiar spiders that my dad tried to make less scary by making up stories about their lives. These are all...unfamiliar creepy crawlies so I’m more or less hugging myself curled up into a ball on my way down and hugging whatever I wanted to try to my chest and hurrying back up. My uncle got back from his lecture and asked me “Do you like tomatoes and lettuce? They gave me a ton of tomatoes and heads of lettuce.”

By which he meant, the audience boo’d him old movie/cartoon style and threw produce at him and he caught it all and brought it home for dinner.

He was joking, (ngl kinda disappointed he didn’t come home with a bunch of tomatoes 😅) apparently only one women seemed unhappy, saying the one hour long lecture was one hour too long. But he and my aunt got a new drinking buddy out of it. I kinda wish I could’ve gone, but I had work. But they brought back their friend who I know who apologized because she hadn’t recognized me when she came in while I was working. “You sounded so professional.” 🤣 (I was in a meeting)

She’s a family friend who knew all my grandparents on this side of my family and talked about how nice it was that I lived so close to them all growing up. And my uncle said “Our fourth daughter.”

I got out of a shower last night into the pitch black of the old house and prepped to walk across the yard in the dark only for the cat that I knew was around somewhere but hadn’t seen yet to come running straight into my legs to say hi. 

I really need animals to stop bounding out of the darkness to greet me. 💀 Thank goodness the sheep and donkeys don’t do that. I don’t need to be chased by all the farm animals every night. My aunt and uncle go swimming every morning as soon as possible which generally is 5am but in the summer a smidge later and they very seriously invited me to come with.

[djulicmarko]

Ultimate Keto Diet Plan Review: Your Guide to The Ultimate Keto Meal Plan 😃

Introduction The Ultimate Keto Diet Plan, also known as the ketogenic diet, has gained widespread recognition for its potential to promote weight loss and enhance overall well-being. This comprehensive review will explore the ins and outs of the Ultimate Keto Diet Plan, providing an in-depth analysis of its features, benefits, and user experiences. Whether you're a seasoned keto enthusiast or a newcomer, this review will help you determine if the Ultimate Keto Diet Plan is the right choice for your dietary goals. 😄

Understanding the Keto Diet Plan Before delving into the details of the Ultimate Keto Diet Plan, it's essential to grasp the fundamentals of the ketogenic diet. This low-carb, high-fat diet works by shifting the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. To achieve ketosis, the diet entails reducing carbohydrate intake while increasing fat consumption. The recommended macronutrient ratios for the Keto Diet are typically 70–75% fat, 20–25% protein, and 5–10% carbohydrates. 😉

Choosing the right foods is pivotal when following the Keto Diet Plan. Opt for keto-friendly options such as avocados, nuts, seeds, fatty fish, oils, and low-carb vegetables like broccoli and spinach. Conversely, avoid high-carb and sugary foods such as bread, pasta, and fruits. 🍽️

Moreover, understanding net carbs is crucial in the Keto Diet Plan. Net carbs are calculated by subtracting fiber and sugar alcohols from total carbohydrates in a food item. The goal is to keep net carbohydrate intake low, usually less than 20 grams per day, to maintain ketosis and achieve desired results. 📊

Keto Meal Planning Once you have a firm grasp of the Keto Diet Plan, it's time to embark on meal planning. Successful keto meal planning involves incorporating a variety of keto-friendly foods while maintaining macronutrient balance. Here are some essential tips to help you create an effective keto meal plan: 🥦

Plan Your Meals in Advance: Preplanning your meals can help you stay on track and resist unhealthy temptations when you're on the go. 📅

Incorporate Healthy Fats: Foods like avocados, nuts, and oils are excellent sources of healthy fats that should be regular staples in your meal plan. 🥑

Keep It Simple: The Keto Diet doesn't require complex or extravagant meals. Simple dishes like eggs with vegetables or a salad with a high-fat dressing suffice. 🥗

Mind Portion Sizes: Overeating, even with healthy foods, can lead to weight gain and disrupt ketosis. 🙅‍♂️

Avoid Processed Foods: Processed and packaged foods are often high in added sugars and unhealthy fats, making them unsuitable for the Keto Diet Plan. 🚫

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Here's an example of a 7-day Keto meal plan to illustrate a balanced approach: 😋

Day 1:

Breakfast: Scrambled eggs with spinach and cheese

Lunch: Salad with grilled chicken, avocado, and high-fat dressing

Dinner: Baked salmon with roasted vegetables

Day 2:

Breakfast: Keto smoothie with almond milk, avocado, and nut butter

Lunch: Grilled chicken breast with roasted broccoli

Dinner: Zucchini noodles with a high-fat tomato sauce

Day 3:

Breakfast: Keto breakfast burrito with scrambled eggs, cheese, and avocado

Lunch: Grilled shrimp with roasted asparagus

Dinner: Beef stir-fry with low-carb vegetables

The Ultimate Keto Plan: A Detailed Review "The Ultimate Keto Meal Plan" is designed to address the challenges of maintaining a ketogenic diet, particularly when faced with limited meal options. This program offers diverse, tantalizing meal plans tailored for keto enthusiasts. In this section, we will conduct an in-depth review, exploring its key features, benefits, and potential drawbacks. 😍

Key Takeaways:

The Ultimate Keto Meal Plan provides a wide variety of mouth-watering meal options for those committed to a ketogenic diet.

The program offers comprehensive meal plans, customizable choices, and nutritional guidance to support individuals in their keto journey.

Benefits include rapid weight loss, elevated energy levels, improved mental clarity, and overall well-being.

Pros include user-friendly meal plans, customization for dietary restrictions, convenient shopping lists, and valuable meal prep tips. However, users should consider potential challenges and consult healthcare professionals before starting the program. 👍

Creator of The Ultimate Keto Meal Plan The brains behind The Ultimate Keto Meal Plan is Siim Land, a renowned holistic health practitioner and keto athlete. With years of experimentation and a deep understanding of maximizing health benefits through the ketogenic diet, Siim committed himself to developing a comprehensive program to assist others in achieving their desired results in this high-fat, low-carb lifestyle. 😎

Program Content The Ultimate Keto Meal Plan comprises comprehensive meal plans for breakfast, lunch, dinner, and snacks, offering an extensive selection of keto-friendly recipes. Here's an overview of what you'll find inside: 📚

A comprehensive 30-day Ketogenic Meal Plan, encompassing breakfast, lunch, dinner, and snacks.

Detailed Shopping Lists to ensure you have all the necessary ingredients for your meals.

Nutritional Guidance explaining the macronutrient composition of each meal and its impact on ketosis.

A collection of delectable Keto Recipes, providing variety and flexibility in your food choices.

Guidelines for Customization and Flexibility to accommodate dietary restrictions or preferences.

Useful Meal Prep Tips to simplify the keto lifestyle and stay on track.

An informative Metabolic crash course shedding light on how the body uses fat reserves as fuel.

A bonus Keto Dessert Cookbook for satisfying sweet cravings while adhering to the low-carb philosophy.

Insights into Nutritional experiments to expand your knowledge about different superfoods on keto.

An Intermittent Fasting Report, educating users about another powerful tool for weight loss. 🍽️

What to Expect With the Ultimate Keto Meal Plan, you'll explore meticulously designed meal plans that offer a delightful variety of flavors and options. Whether it's breakfast, lunch, dinner, or snacks, every bite is crafted to promote ketosis, where the body utilizes stored fats for energy. You have the flexibility to customize each plan according to your unique needs and dietary preferences. Comprehensive shopping lists simplify ingredient procurement, while nutritional guidance breaks down the macronutrient composition of meals, aiding your weight loss and mental clarity goals. 🤩

Features of The Ultimate Keto Meal Plan "The Ultimate Keto Meal Plan" offers several key features that make it an effective and convenient choice for keto enthusiasts: 🌟

Comprehensive Meal Plans: Detailed meal plans for breakfast, lunch, dinner, and snacks ensure options for every meal.

Customization and Flexibility: Meal plans can be tailored to individual dietary needs and preferences.

Nutritional Guidance: Comprehensive nutritional guidance helps you understand the macronutrient composition of each meal and its role in your keto diet.

Shopping Lists and Meal Prep Tips: Detailed shopping lists simplify ingredient acquisition, while meal prep tips streamline cooking.

User-Friendly Format: The program offers an organized format that simplifies the keto lifestyle, ensuring you

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[asseweightloss]

7 Ways to Lose Weight

It’s no secret that obesity rates in America are on the rise. And while there are many factors contributing to this growing problem, one thing is for certain – if you want to lose weight, you need to be proactive about it.

Of course, that’s easier said than done. With work, family, and social obligations, it can be hard to find the time and motivation to hit the gym or cook a healthy meal.

But don’t despair – there are plenty of small changes you can make to your daily routine that will help you shed those unwanted pounds. Here are 7 easy ways to lose weight and get on the path to a healthier you.

1. Cut out processed foods

2. Eat more fruits and vegetables

3. Get enough protein

4. Avoid sugary drinks

5. Avoid refined carbs

6. Get enough sleep

7. Be active

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1. Cut out processed foods

One of the best ways to lose weight is to cut out processed foods. Processed foods are usually high in calories and low in nutrients, so they can contribute to weight gain. They’re also often high in sodium, which can cause water retention and bloating.

To make sure you’re not eating too many processed foods, check the labels when you’re grocery shopping. Avoid anything that has a long list of ingredients, or anything that contains partially hydrogenated oils, high fructose corn syrup, or other unhealthy additives.

You should also try to cook more meals at home using fresh ingredients. This can be a bit more time-consuming than buying processed foods, but it’s worth it if you’re trying to lose weight. Homemade meals are usually lower in calories and unhealthy ingredients than their processed counterparts.

If you do eat processed foods, be sure to balance them out with healthy choices. For example, if you have processed food for breakfast, make sure your lunch and dinner are full of fresh, whole foods. And, of course, don’t forget to exercise regularly and stay hydrated!

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2. Eat more fruits and vegetables

Fruits and vegetables are not only low in calories, but they are also high in fiber. Fiber helps to keep you feeling full, so you are less likely to overeat. Fruits and vegetables are also high in nutrients, including vitamins, minerals, and antioxidants. All of these nutrients are essential for good health.

Eating more fruits and vegetables is one of the best ways to lose weight and improve your health. To make it easy to eat more fruits and vegetables, keep them on hand and make them part of every meal. Add a sliced apple to your oatmeal, top your salad with diced avocado, or eat a side of roasted vegetables with your dinner.

You can also get your fill of fruits and vegetables by drinking them in smoothie form. Add a banana, some berries, and a cup of spinach to your blender and you’ll have a delicious and nutritious smoothie that will help you reach your weight loss goals.

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3. Get enough protein

Getting enough protein can be one of the most effective ways to lose weight. Protein helps to keep you feeling full longer, boosts your metabolism, and helps to build lean muscle mass. All of these factors can lead to weight loss.

How much protein you need depends on your weight, gender, and activity level. The general recommendation is to consume 0.8 grams of protein per kilogram of body weight. So, for a 150-pound person that would be about 55 grams of protein per day. Active people or those looking to build muscle may need closer to 1 gram per kilogram of body weight.

You can get protein from a variety of sources, including meat, poultry, fish, dairy, eggs, legumes, nuts, and seeds. It’s important to mix up your sources of protein to get all the essential amino acids your body needs. Aim to include protein at every meal and snack.

If you’re having trouble meeting your protein needs, there are a few supplements you can try. Protein powders, bars, and drinks are convenient and easy ways to increase your intake. Just be sure to choose products that are low in sugar and calories.

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4. Avoid sugary drinks

If you want to lose weight, one of the things you should avoid is sugary drinks. This includes sodas, energy drinks, and even some fruit juices. Though they may seem harmless, these drinks can add a lot of sugar and calories to your diet.

Sugary drinks are often high in calories, but low in nutrients. This means that you can end up taking in a lot of empty calories when you drink them. They can also cause spikes in your blood sugar levels, which can lead to cravings and increased hunger.

If you’re trying to lose weight, it’s best to avoid sugary drinks altogether. You can opt for water, unsweetened tea, or sparkling water instead. These drinks are all low in calories and can help you stay hydrated throughout the day.

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5. Avoid refined carbs

When it comes to weight loss, refined carbs are the enemy. These are the types of carbs that have been processed and stripped of their nutrients, making them essentially worthless in terms of helping your body function.

Refined carbs are found in a lot of processed foods, including white bread, pastries, cakes, and even some healthy-sounding snacks like granola bars. They can also be found in some seemingly healthy foods like fruit juices and sports drinks.

The trouble with refined carbs is that they cause your blood sugar to spike, which leads to sugar cravings and eventually weight gain. They also don’t provide your body with any real nutrition, so you end up feeling hungry soon after eating them.

If you’re serious about losing weight, you need to avoid refined carbs as much as possible. This means making some changes to your diet and being more mindful of the foods you’re eating.

Instead of white bread, opt for whole wheat or grain bread. Choose brown rice over white rice, and steel-cut oats instead of instant oatmeal. If you’re craving something sweet, have a piece of fruit or a small snack that contains natural sugars instead of eating a processed dessert.

It takes a bit of effort to avoid refined carbs, but it’s worth it if you want to lose weight and improve your overall health.

6. Get enough sleep

We all know that defined cheekbones and a slender waistline can make us look fabulous, but what many of us don’t realize is that losing weight can also be beneficial for our health. Getting enough sleep is one way to help boost your metabolism and promote weight loss.

When we’re tired, our bodies tend to make choices that lead to weight gain. For instance, we’re more likely to reach for unhealthy snacks instead of fruits or vegetables, and we’re less likely to have the energy to go for a walk or hit the gym. When we don’t get enough shut-eye, our bodies produce more of the hormone ghrelin, which increases our appetites, and we also have less of the hormone leptin, which tells us when we’re full.

A lack of sleep can also lead to cravings for high-calorie foods. When we’re sleep-deprived, our brains are more likely to crave foods that are high in fat and sugar. This is because these foods give us a quick burst of energy, which is what we need when we’re tired.

So, how much sleep do we need in order to see weight-loss benefits? Experts recommend that adults get seven to eight hours of sleep per night. But, if you’re trying to lose weight, you may need even more. A recent study found that people who slept for nine hours per night and took in fewer calories during the day lost more weight than those who slept for eight hours.

If you’re having trouble sleeping, there are a few things you can do to help yourself fall asleep and stay asleep. First, create a bedtime routine and stick to it. This could include taking a relaxing bath, reading a book, or spending a few minutes writing down your thoughts in a journal. You should also avoid caffeine and alcohol before bed, as these can make it difficult to fall asleep. And, finally, make sure your bedroom is dark, quiet, and cool—a space that’s conducive to sleep.

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7. Be active

If you want to lose weight, being active is one of the best things you can do. You don’t have to go to the gym to be active; there are tons of other ways to get moving. Here are a few ideas:

• Take a dance class

• Go for a walk or run outside

• Ride your bike

• Do some yard work

• Play with your kids

Being active doesn’t have to be hard work. You can start slow and work your way up. Just remember that the more you move, the more calories you’ll burn, and the more weight you’ll lose.

Losing weight can be a difficult and frustrating process, but it is possible to achieve results by making some simple changes to your lifestyle. By following the tips in this article, you can make a commitment to lose weight and improve your health in the process.

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