ketodiet-emily - Tumblr blog

[ketodiet-emily]

Get 5 fast and easy KETO dinner ideas for busy weeknights!

Maintaining a ketogenic diet doesn't have to be intimidating or time-consuming. These quick and easy KETO weeknight dinner recipes will give you the confidence and inspiration you need to succeed in your healthy lifestyle. You'll be able to end each day feeling good about your food choices and ready to tackle the next one! Quick and easy KETO Monday Low Carb Spicy Salmon Rice Bowl

This Keto Salmon Sushi Bowl is a spicy low-carb dish created to restore hope to all of the sushi lovers who have gone Keto. Get the recipe here! Quick and easy KETO Tuesday Vegetarian Keto Lasagna

Nothing says comfort food like lasagna, and my recipe hits all the right notes! It’s a miracle in a pan, honestly – cheesy, saucy, home-cooking to the core. Best of all, this version is good for you, and comes together in a snap! Get the recipe here!  Quick and easy KETO Wednesday Maple Bacon Chicken Thighs

Sweet, savory, juicy, and awesomely delicious bacon-wrapped chicken dinner prepared with just 5 main ingredients! Get the recipe here!  DIG DEEPER: 7 Delicious KETO Breakfast Recipes Quick and easy KETO Thursday Baked Salmon and Asparagus in Foil

These oven-baked salmon in foil packs are our new go-to dinner. Extremely versatile, they can be baked or grilled right on your barbecue! This is THE healthy salmon recipe of your dreams! Get the recipe here!  Quick and easy KETO Friday Low Carb Keto Philly Cheesesteak Casserole

This low-carb Philly cheesesteak casserole is a simple twist on a classic American favorite. Not only is it delicious, but easy ground beef casseroles like this cheesesteak dish also make for great dinners because they are easy, quick, and popular with the whole family. Get the recipe here! Quick and Easy KETO Weeknight Dinners with our personalized meal plans Read the full article

[ketodiet-emily]

Get 7 tasty KETO breakfast recipes to start your day off right!

Starting the day hungry is never a good idea. With these easy, keto-approved breakfasts recipes, you'll be full all morning and can keep your carbs in check at the same time.  KETO Breakfast Recipe #1 Asparagus, Bacon & Poached Egg

Let's think outside the box! This keto breakfast recipe is not only delicious but offers such a refreshing way to serve poached eggs. We bet you will be asking for more. Get the recipe here! KETO Breakfast Recipe #2 Cream Cheese Pancakes

Amazingly thin and delicate, these cream cheese pancakes are low carb, easy to make, and tasty as can be. You will love them from the first bite! Get the recipe here! KETO Breakfast Recipe #3 Breakfast Sausage & Poached Egg

This delicious, hearty breakfast takes almost no effort to prepare. It's the perfect breakfast or brunch, and you can vary the sausage to spice it up your way! Get your recipe here! KETO Breakfast Recipe #4 Oat-Free Porridge with Pina Colada

When mornings are busy and you wish you were relaxing on the beach, Pina Colada Porridge is just what you need to add sunshine to your day. This great, balanced, healthy breakfast meal will have you power through your day with ease. Get your recipe here! KETO Breakfast Recipe #5 Maple Cinnamon Noatmeal

This rich and creamy maple vegan keto noatmeal is high in protein and omega-3 fatty acids, as well as gluten-free, nut-free, and soy-free. Weight loss has never tasted so good! Get the recipe here! KETO Breakfast Recipe #6 Perfect Spinach & Feta Omelet

If you are looking for the perfect meal to break your morning fast, this Spinach and Feta Omelette is exactly what you need! It is easy to prepare and loaded with enough protein and healthy fats to keep you full throughout your day! Get your recipe here! KETO Breakfast Recipe #7 Chia Seed Pudding with Matcha

This pudding is satisfying, healthy, flavorful, and so easy to make! It’s high in fiber, absolutely delicious, and a very filling breakfast option! It’s also great for meal prep! Get your recipe here! It’s Time to Start Keto diet and get personalised KETO Breakfast Recipes Get what you want, how you want it – with our personalised meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised meal plans and  KETO Breakfast Recipes is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion.   Read the full article

[ketodiet-emily]

3 Reasons Why You Should Follow a Personalised KETO Diet Plan

Are you trying to lose weight? It can seem very overwhelming at first when you’re on your own trying to figure out exactly what to eat, how often, how much, and how to even cook such meals – especially with all the conflicting information available in books and on the internet. We suggest using personalised keto diet meal plans 1. Save Time with Personalised Keto Diet

Save time with personalised Keto meal plan We know planning meals in advance can be a stressful, tedious and time-consuming activity, especially when you’re busy or have had a long day at work or looking after children – only made harder when you’re trying to lose weight. Thankfully, our Custom Meal Plan reduces all this and takes the guesswork out of the dreaded question, “What am I going to eat?” This in turn helps you stick to your plan and reach your goals rather sooner than later. Lose Weight with keto diet free quiz 2. Shopping Made Easy with a custom Keto Diet

Shopping Made Easy with a personalized grocery list Another benefit of using a meal plan is that you will have a simple shopping list to follow, so you won’t have to wander around the supermarket waiting for inspiration to strike – you will only need to pick up the ingredients needed to cook the meals on your plan. This will also reduce the amount of wasted food ending up in the trash can – or the dog’s bowl (sorry, buddy) – keeping food costs down and saving you money. 3. The Most Delicious Keto diet Food

Eat Most Delicious Food from a custom meal plan Our personalised keto diet recipes are simple, easy to follow, and customisable to keep everyone happy at the dining table, so you don’t have to be a master chef to cook these delicious, nutritious meals. Although you will certainly learn more than a thing or two in the kitchen, which will no doubt impress your friends and family, or that special someone.  It's Time to Start personalised Keto Diet meal plan

Get what you want, how you want it – with our personalised keto diet meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised keto diet meal plans is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion.  Try our custom keto diet quiz With your personalised keto diet plan, you’ll finally have control over your health and figure. Here’s what you’ll get if you start today - A four-week meal plan based on the experience and expertise of industry leaders. That includes nutritionists, personal trainers, and chefs to ensure you make optimal progress toward your dream figure. - A diet optimized to your own ideal calorie and macro intake.If you mess up your calorie and macro intake, you might as well not even start a diet. That's why we base your meal plan on science-based methods to figure out the ideal calorie and macro intake for your situation and goals. - Delicious meals based on your food preferences. We’ve done extensive research and testing and united with top-leading keto chefs to provide you with mouth-watering recipes. You’ll get meals customized to your food preferences to ensure you’ll look forward to each meal. This not only makes your diet enjoyable but also helps you make a long-lasting change. - Instructions on how to further customize your meals. For each meal, we’ll provide you with options to further customize your diet to your preferences. - A meal plan with lots of food variety. Your meal plan will contain a wide range of different foods. This ensures you’ll get a broad spectrum of nutrients, while also making sure dieting stays enjoyable. - Crystal clear, step-by-step recipe instructions.Even if you have no cooking experience, preparing your meals will be a breeze. All you have to do is follow your "paint-by-the-numbers" instructions and reap the rewards that come with it. - Grocery list. Stop wasting countless hours in the supermarket. You’ll get a shopping list for each week that details every needed ingredient you’ll need in the upcoming seven days. And much more… That was just a quick overview of what you’ll get. As you can see, our personalised keto diet leaves no stone unturned. We've done everything we can to design a convenient, effective, and enjoyable meal plan to help you reach your health and body shape goals. Get what you want, how you want it – with our personalised meal plans.

Simply Follow This Plan And You Will Succeed

The 28-Day Keto Challenge is a well-crafted plan that gets you through your first month. You’re never left to figure things out on your own. Nothing is left to chance   Read the full article

[ketodiet-emily]

7 Delicious KETO Breakfast Recipes

Starting the day hungry is never a good idea. With these easy, keto-approved breakfasts recipes, you'll be full all morning and can keep your carbs in check at the same time.  KETO Breakfast Recipe #1 Asparagus, Bacon & Poached Egg

Let's think outside the box! This keto breakfast recipe is not only delicious but offers such a refreshing way to serve poached eggs. We bet you will be asking for more. Get the recipe here! KETO Breakfast Recipe #2 Cream Cheese Pancakes

Amazingly thin and delicate, these cream cheese pancakes are low carb, easy to make, and tasty as can be. You will love them from the first bite! Get the recipe here! KETO Breakfast Recipe #3 Breakfast Sausage & Poached Egg

This delicious, hearty breakfast takes almost no effort to prepare. It's the perfect breakfast or brunch, and you can vary the sausage to spice it up your way! Get your recipe here! KETO Breakfast Recipe #4 Oat-Free Porridge with Pina Colada

When mornings are busy and you wish you were relaxing on the beach, Pina Colada Porridge is just what you need to add sunshine to your day. This great, balanced, healthy breakfast meal will have you power through your day with ease. Get your recipe here! KETO Breakfast Recipe #5 Maple Cinnamon Noatmeal

This rich and creamy maple vegan keto noatmeal is high in protein and omega-3 fatty acids, as well as gluten-free, nut-free, and soy-free. Weight loss has never tasted so good! Get the recipe here! KETO Breakfast Recipe #6 Perfect Spinach & Feta Omelet

If you are looking for the perfect meal to break your morning fast, this Spinach and Feta Omelette is exactly what you need! It is easy to prepare and loaded with enough protein and healthy fats to keep you full throughout your day! Get your recipe here! KETO Breakfast Recipe #7 Chia Seed Pudding with Matcha

This pudding is satisfying, healthy, flavorful, and so easy to make! It’s high in fiber, absolutely delicious, and a very filling breakfast option! It’s also great for meal prep! Get your recipe here! It’s Time to Start Keto diet and get personalised KETO Breakfast Recipes Get what you want, how you want it – with our personalised meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised meal plans and  KETO Breakfast Recipes is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion.   Read the full article

[ketodiet-emily]

5 Quick and Easy KETO Weeknight Dinners

Cooking to stay in ketosis doesn’t have to be difficult or scary. And with the recipes in this article, you’ll feel confident and ready to tackle your new healthy life by the end of every day. You can find our quick and easy KETO weeknight dinners.  Quick and easy KETO Monday Low Carb Spicy Salmon Rice Bowl

This Keto Salmon Sushi Bowl is a spicy low-carb dish created to restore hope to all of the sushi lovers who have gone Keto. Get the recipe here! Quick and easy KETO Tuesday Vegetarian Keto Lasagna

Nothing says comfort food like lasagna, and my recipe hits all the right notes! It’s a miracle in a pan, honestly – cheesy, saucy, home-cooking to the core. Best of all, this version is good for you, and comes together in a snap! Get the recipe here!  Quick and easy KETO Wednesday Maple Bacon Chicken Thighs

Sweet, savory, juicy, and awesomely delicious bacon-wrapped chicken dinner prepared with just 5 main ingredients! Get the recipe here!  DIG DEEPER: 7 Delicious KETO Breakfast Recipes Quick and easy KETO Thursday Baked Salmon and Asparagus in Foil

These oven-baked salmon in foil packs are our new go-to dinner. Extremely versatile, they can be baked or grilled right on your barbecue! This is THE healthy salmon recipe of your dreams! Get the recipe here!  Quick and easy KETO Friday Low Carb Keto Philly Cheesesteak Casserole

This low-carb Philly cheesesteak casserole is a simple twist on a classic American favorite. Not only is it delicious, but easy ground beef casseroles like this cheesesteak dish also make for great dinners because they are easy, quick, and popular with the whole family. Get the recipe here! Quick and Easy KETO Weeknight Dinners with our personalized meal plans Read the full article

[ketodiet-emily]

7 Delicious KETO Breakfast Recipes

Starting the day hungry is never a good idea. With these easy, keto-approved breakfasts recipes, you'll be full all morning and can keep your carbs in check at the same time.  KETO Breakfast Recipe #1 Asparagus, Bacon & Poached Egg

Let's think outside the box! This keto breakfast recipe is not only delicious but offers such a refreshing way to serve poached eggs. We bet you will be asking for more. Get the recipe here! KETO Breakfast Recipe #2 Cream Cheese Pancakes

Amazingly thin and delicate, these cream cheese pancakes are low carb, easy to make, and tasty as can be. You will love them from the first bite! Get the recipe here! KETO Breakfast Recipe #3 Breakfast Sausage & Poached Egg

This delicious, hearty breakfast takes almost no effort to prepare. It's the perfect breakfast or brunch, and you can vary the sausage to spice it up your way! Get your recipe here! KETO Breakfast Recipe #4 Oat-Free Porridge with Pina Colada

When mornings are busy and you wish you were relaxing on the beach, Pina Colada Porridge is just what you need to add sunshine to your day. This great, balanced, healthy breakfast meal will have you power through your day with ease. Get your recipe here! KETO Breakfast Recipe #5 Maple Cinnamon Noatmeal

This rich and creamy maple vegan keto noatmeal is high in protein and omega-3 fatty acids, as well as gluten-free, nut-free, and soy-free. Weight loss has never tasted so good! Get the recipe here! KETO Breakfast Recipe #6 Perfect Spinach & Feta Omelet

If you are looking for the perfect meal to break your morning fast, this Spinach and Feta Omelette is exactly what you need! It is easy to prepare and loaded with enough protein and healthy fats to keep you full throughout your day! Get your recipe here! KETO Breakfast Recipe #7 Chia Seed Pudding with Matcha

This pudding is satisfying, healthy, flavorful, and so easy to make! It’s high in fiber, absolutely delicious, and a very filling breakfast option! It’s also great for meal prep! Get your recipe here! It’s Time to Start Keto diet and get personalised KETO Breakfast Recipes Get what you want, how you want it – with our personalised meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised meal plans and  KETO Breakfast Recipes is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion.   Read the full article

[ketodiet-emily]

5 Quick and Easy KETO Weeknight Dinners

Cooking to stay in ketosis doesn’t have to be difficult or scary. And with the recipes in this article, you’ll feel confident and ready to tackle your new healthy life by the end of every day. You can find our quick and easy KETO weeknight dinners.  Quick and easy KETO Monday Low Carb Spicy Salmon Rice Bowl

This Keto Salmon Sushi Bowl is a spicy low-carb dish created to restore hope to all of the sushi lovers who have gone Keto. Get the recipe here! Quick and easy KETO Tuesday Vegetarian Keto Lasagna

Nothing says comfort food like lasagna, and my recipe hits all the right notes! It’s a miracle in a pan, honestly – cheesy, saucy, home-cooking to the core. Best of all, this version is good for you, and comes together in a snap! Get the recipe here!  Quick and easy KETO Wednesday Maple Bacon Chicken Thighs

Sweet, savory, juicy, and awesomely delicious bacon-wrapped chicken dinner prepared with just 5 main ingredients! Get the recipe here!  DIG DEEPER: 7 Delicious KETO Breakfast Recipes Quick and easy KETO Thursday Baked Salmon and Asparagus in Foil

These oven-baked salmon in foil packs are our new go-to dinner. Extremely versatile, they can be baked or grilled right on your barbecue! This is THE healthy salmon recipe of your dreams! Get the recipe here!  Quick and easy KETO Friday Low Carb Keto Philly Cheesesteak Casserole

This low-carb Philly cheesesteak casserole is a simple twist on a classic American favorite. Not only is it delicious, but easy ground beef casseroles like this cheesesteak dish also make for great dinners because they are easy, quick, and popular with the whole family. Get the recipe here! Quick and Easy KETO Weeknight Dinners with our personalized meal plans Read the full article

[ketodiet-emily]

7 Delicious KETO Breakfast Recipes

Starting the day hungry is never a good idea. With these easy, keto-approved breakfasts recipes, you'll be full all morning and can keep your carbs in check at the same time.  KETO Breakfast Recipe #1 Asparagus, Bacon & Poached Egg

Let's think outside the box! This keto breakfast recipe is not only delicious but offers such a refreshing way to serve poached eggs. We bet you will be asking for more. Get the recipe here! KETO Breakfast Recipe #2 Cream Cheese Pancakes

Amazingly thin and delicate, these cream cheese pancakes are low carb, easy to make, and tasty as can be. You will love them from the first bite! Get the recipe here! KETO Breakfast Recipe #3 Breakfast Sausage & Poached Egg

This delicious, hearty breakfast takes almost no effort to prepare. It's the perfect breakfast or brunch, and you can vary the sausage to spice it up your way! Get your recipe here! KETO Breakfast Recipe #4 Oat-Free Porridge with Pina Colada

When mornings are busy and you wish you were relaxing on the beach, Pina Colada Porridge is just what you need to add sunshine to your day. This great, balanced, healthy breakfast meal will have you power through your day with ease. Get your recipe here! KETO Breakfast Recipe #5 Maple Cinnamon Noatmeal

This rich and creamy maple vegan keto noatmeal is high in protein and omega-3 fatty acids, as well as gluten-free, nut-free, and soy-free. Weight loss has never tasted so good! Get the recipe here! KETO Breakfast Recipe #6 Perfect Spinach & Feta Omelet

If you are looking for the perfect meal to break your morning fast, this Spinach and Feta Omelette is exactly what you need! It is easy to prepare and loaded with enough protein and healthy fats to keep you full throughout your day! Get your recipe here! KETO Breakfast Recipe #7 Chia Seed Pudding with Matcha

This pudding is satisfying, healthy, flavorful, and so easy to make! It’s high in fiber, absolutely delicious, and a very filling breakfast option! It’s also great for meal prep! Get your recipe here! It’s Time to Start Keto diet and get personalised KETO Breakfast Recipes Get what you want, how you want it – with our personalised meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised meal plans and  KETO Breakfast Recipes is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion.   Read the full article

[ketodiet-emily]

Set Yourself Up for Success on your KETO Journey

Avoid keto “junk foods” Minimize processed and unhealthy keto foods, including diet sodas, damaged or trans-fatty acids (e.g., vegetable shortening, margarine, fried foods), and excessively processed animal products (e.g., hot dogs, canned meat, processed cheese). Quality over quantity When choosing meat and other animal-derived products, quality is key. Meat and animal products from organic or well-raised animals are higher in omega3- fatty acids than their conventional counterparts. The antibiotic use in conventionally-raised animals is also significantly minimized in organically-raised animals. Opt for organic, grass-fed, or pasture-raised animal meats and dairy; pasture-raised, omega3- enriched, or free-range eggs; and wild-caught and sustainable sources of fish and seafood. Dining out on keto Many restaurant dishes can be modified to comply with the KD. Review the restaurant’s menu online or call to notify them of your dietary restrictions beforehand. Ask the server to omit the bread or rolls that are brought to the table. Request a salad or an extra serving of vegetables to replace any carbohydrate sides (e.g., pasta, rice). Ask to omit or replace any sauce in the dish that is sweetened or contains flour or starch (e.g., gravy, cream sauces). Alcoholic beverages may also contain carbohydrates, so stick with water, dry wine, or spirits with soda water. For more details, check out our 7 Tips for Dining out on KETO guide. Plant slant With proper planning and education, it’s possible to follow a plant-based ketogenic diet. While you don’t need to strictly cut out all animal products, it’s best to incorporate plant-based foods such as nuts, seeds, leafy greens, coconut, and avocado. These foods provide vitamins, minerals, antioxidants and anti-inflammatory polyphenols, and a variety of fiber, which helps to maintain digestive regularity and support healthy gut microbiota. Planning is key for success on your KETO Journey Meal planning, shopping, and preparation will ensure that you always have food available that complies with the KD. Save time and make the most of your meals by cooking extra servings and reusing leftovers. Meals such as soups, stews, and casseroles can be made in batches ahead of time and frozen or refrigerated for quick, convenient dishes. Ensure you always have a snack on hand in your car, purse, or bag to eat if you get hungry on the go. Always read food labels Be sure to read the nutrition facts and ingredient labels on any packaged foods. Check the amount of carbohydrates per serving, keeping in mind whether the serving size on the label matches the serving size you would typically consume. The Nutrition Facts label found on the next page can help you identify potential sources of carbohydrates. Be sure to follow this simple rule: “When in doubt, leave it out”. Success on your KETO Journey with LovelyKeto Meal Plan Today With our Lovely Keto Custom Meal Plan you will witness fat melting away and feel the life changing benefits of maintaining a healthy, balanced diet. But if you want to speed the weight loss process up and become fitter and stronger in the process, we have special bundles on offer that include full fitness training programs, LovelyKeto cookbooks and other bonus benefits. Read the full article

[ketodiet-emily]

A Mindful Approach to KETO Lifestyle

If you are searching for a way to begin to lose weight, cleanse your body in a natural way, or just make a step towards more mindful eating, a ketogenic diet might be for you. A ketogenic diet is comprised of low carb, moderate protein meals that assist you in using the fat you have stored, while simultaneously only feeding your body things that it can use for maximum efficiency. You can read more about how to Approach to KETO Lifestyle Ketogenic eating isn’t difficult, and rather than a diet, many think of it as an approach to a healthy lifestyle that happens to help your body rid itself of negatives. Ketosis helps promote a number of healthy, natural body functions that you biologically do without mindfully focusing on them, including an improved immune system, maximizing your good cholesterol and minimizing your bad, reducing blood pressure, eliminating water weight and stored fats, and improving brain function. Ketosis is a rather particular eating plan that may or may not be for you, depending on your health. The First Stages of Keto In the first couple weeks of starting approach to KETO lifestyle, your body will transition from burning glucose energy to burning and using fat for fuel. Ideally, your body will enter a state of ketosis. It's common to experience flu-like symptoms during this transition. Don’t be alarmed or quit the diet. This isn't permanent, and these symptoms will not last. You are just in transition mode. Here are a few tips to get through the transition phase:  Drink more water. Try adding pink Himalayan salt to your water, the salt will help with electrolytes; Drink bone broth or stock (make sure there are no hidden sugars); Eat more fat (MCT oil, coconut oil, grass-fed butter, etc.); Make sleep your priority. Read MORE: Is KETO the key to WEIGHT-LOSS for me? Physical Benefits While many people choose to start the keto diet as a way to shed pounds and get healthy, you should also know that there are a ton of physical benefits. When used as a lifestyle, you can experience health perks that include: Weight loss;  Increased/consistent energy; Decrease in inflammation; Sleep improvement; Lowered blood sugar (known to reverse diabetes); Improved gut health; Improved growth of hair and nails;  Improved eyesight; Skin tightness. As you go on your personal keto journey, you're likely to notice even more benefits than mentioned above. See MORE: Exercising on KETO: Is it Safe? Approach to KETO Lifestyle and Emotional Benefits In addition to offering many benefits for the body, you're likely to notice a plethora of mental and emotional benefits: Increased and constant energy; Improved brain function; Improved memory; Mental clarity;  Less hunger. Keto diet also helps with ADHD and dissolving depression/anxiety, and PDST. FIND OUT MORE: How To Find Your Mindfulness When it comes down to it, ketogenic dieting is a healthy, natural way to get your body to work for you. The only catch is you have to fuel your body with the proper food, which means cutting back on carbs and being more mindful of what sorts of fats you consume, as well as meeting protein and sodium goals. Ketosis is a process that humans hundreds of thousands of years ago were using for some of life’s common ailments, and now, you can use it to tune into a healthier, fuller version of yourself.   It’s Time to Start KETO lifestyle Get what you want, how you want it – with our personalised meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised meal plans is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion.   Read the full article

[ketodiet-emily]

3 Reasons Why You Should Follow a Personalised KETO Diet Plan

Are you trying to lose weight? It can seem very overwhelming at first when you’re on your own trying to figure out exactly what to eat, how often, how much, and how to even cook such meals – especially with all the conflicting information available in books and on the internet. We suggest using personalised keto diet meal plans 1. Save Time with Personalised Keto Diet

Save time with personalised Keto meal plan We know planning meals in advance can be a stressful, tedious and time-consuming activity, especially when you’re busy or have had a long day at work or looking after children – only made harder when you’re trying to lose weight. Thankfully, our Custom Meal Plan reduces all this and takes the guesswork out of the dreaded question, “What am I going to eat?” This in turn helps you stick to your plan and reach your goals rather sooner than later. Lose Weight with keto diet free quiz 2. Shopping Made Easy with a custom Keto Diet

Shopping Made Easy with a personalized grocery list Another benefit of using a meal plan is that you will have a simple shopping list to follow, so you won’t have to wander around the supermarket waiting for inspiration to strike – you will only need to pick up the ingredients needed to cook the meals on your plan. This will also reduce the amount of wasted food ending up in the trash can – or the dog’s bowl (sorry, buddy) – keeping food costs down and saving you money. 3. The Most Delicious Keto diet Food

Eat Most Delicious Food from a custom meal plan Our personalised keto diet recipes are simple, easy to follow, and customisable to keep everyone happy at the dining table, so you don’t have to be a master chef to cook these delicious, nutritious meals. Although you will certainly learn more than a thing or two in the kitchen, which will no doubt impress your friends and family, or that special someone.  It's Time to Start personalised Keto Diet meal plan

Get what you want, how you want it – with our personalised keto diet meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised keto diet meal plans is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion.  Try our custom keto diet quiz With your personalised keto diet plan, you’ll finally have control over your health and figure. Here’s what you’ll get if you start today - A four-week meal plan based on the experience and expertise of industry leaders. That includes nutritionists, personal trainers, and chefs to ensure you make optimal progress toward your dream figure. - A diet optimized to your own ideal calorie and macro intake.If you mess up your calorie and macro intake, you might as well not even start a diet. That's why we base your meal plan on science-based methods to figure out the ideal calorie and macro intake for your situation and goals. - Delicious meals based on your food preferences. We’ve done extensive research and testing and united with top-leading keto chefs to provide you with mouth-watering recipes. You’ll get meals customized to your food preferences to ensure you’ll look forward to each meal. This not only makes your diet enjoyable but also helps you make a long-lasting change. - Instructions on how to further customize your meals. For each meal, we’ll provide you with options to further customize your diet to your preferences. - A meal plan with lots of food variety. Your meal plan will contain a wide range of different foods. This ensures you’ll get a broad spectrum of nutrients, while also making sure dieting stays enjoyable. - Crystal clear, step-by-step recipe instructions.Even if you have no cooking experience, preparing your meals will be a breeze. All you have to do is follow your "paint-by-the-numbers" instructions and reap the rewards that come with it. - Grocery list. Stop wasting countless hours in the supermarket. You’ll get a shopping list for each week that details every needed ingredient you’ll need in the upcoming seven days. And much more… That was just a quick overview of what you’ll get. As you can see, our personalised keto diet leaves no stone unturned. We've done everything we can to design a convenient, effective, and enjoyable meal plan to help you reach your health and body shape goals. Get what you want, how you want it – with our personalised meal plans.

Simply Follow This Plan And You Will Succeed

The 28-Day Keto Challenge is a well-crafted plan that gets you through your first month. You’re never left to figure things out on your own. Nothing is left to chance   Read the full article

[ketodiet-emily]

5 Alcoholic Drinks Allowed on KETO

A ketogenic diet is built on very limited amounts of carbs, often 20 to 50 grams (g) of net carbs per day. That is not a lot, and because alcohol is known for containing carbs, you might think that you can’t drink on a keto diet.  Having a drink every day is going to be too much while an occasional drink is okay. Alcohol, after all, is empty calories – and when it comes to maximising your nutrition on a keto diet, alcohol should be limited. You can see the list of keto drinks allowed below  Dry White Wine

Varietals like sauvignon blanc, Italian pinot grigio, and pinot blanc are lower-carb options. All of these contain around 1 g of carbs per oz, or less. One 5-oz glass of sauvignon blanc, for instance, has 3 g of carbs, 0 g of fat, and 0.1 g of protein. FIND OUT MORE: 15 Reasons You’re Not Losing Weight on KETO Dry Red Wine

Cabernet sauvignon, pinot noir, or merlot, which are drier varietals that offer fewer carbs per oz than sweeter red wines. One glass of cabernet sauvignon has 3.8 g of carbs, 0 g of fat, and 0.1 g of protein. Champagne or Prosecco

Start popping bottles (responsibly). Champagne gets the go-ahead because it will have less than 1 g of carbs per oz. Go for brut (rather than “extra dry” or “sweet”), which has a lower amount of carbs. A standard 5-oz glass of champagne has 4 g of carbs, 0 g of fat, and 0 g of protein. FIND OUT MORE: 7 Tips for Dining Out on KETO Hard Liquor

Spirits don’t have carbs. Have 1 oz of your favorite hard liquor – vodka, tequila, rum, gin, or whiskey – and add a mixer like soda water or a flavoured sparkling water (like LaCroix or Waterloo) for a drink with no calories, sugar, or carbohydrates. For reference, one shot of tequila has 0 g each of carbs, fat, and protein, for 97 calories. Note that alcohol has 7 calories per gram. Mojito

A standard mojito – made from rum, lime juice, mint, sugar, and soda water – contains just 5 g of net carbs (as well as 0 g fat and 0.2 g protein). It’ll account for a lot of carbs that day, but it is possible to fit one in on a day when you really want a mixed drink. But you can do even better with a twist on the mojito. Leave out the sugar, and add rum to muddled mint, soda water, and top with a lime twist. These are top 5 keto drinks allowed FIND OUT MORE: 10 Tips For Combining Good Nutrition And Physical Activity It’s Time to Start KETO diet Get what you want, how you want it – with our personalised meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised meal plans is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion. Read the full article

[ketodiet-emily]

Is KETO The Key to WEIGHT-LOSS for Me?

You’ve heard the name. You’ve seen the social media posts. You’ve read the magazine headlines in the grocery check-out aisle. The keto weight-loss diet — the new fad praised by celebrities in Hollywood or your next-door neighbor with claims of “fat-melting, weight-loss magic!” So, what is the keto diet? Does it really work for weight-loss? And, most importantly, is it safe?  What is “KETO”? Believe it or not, the keto diet is more than 100 years old. It was originally used to treat diabetes before insulin was discovered. It was also used to help manage seizures in children suffering from epilepsy. The diet follows a very low-carbohydrate (carb), high-fat eating plan. “Keto” is short for ketogenic. It is named after the ketone, a type of fuel produced when your body does not have enough sugar (glucose) from eating carbs. Without these carbs, your body transitions to a state called ketosis. In ketosis, instead of burning carbs from energy, your liver will produce ketones from your stored fat to move your muscles, support your organs and help you think. Unfortunately, getting your liver to make ketones is hard. Your body won’t convert fat to ketones until you’ve used up the stored glucose you normally use for energy. Glucose is your body’s favorite form of energy and it’s stored to help you live each day. In order to change the system, you need to drop your carb intake to fewer than 20 to 50 grams a day. To put that into perspective, the recommended daily amount of carbs is %65-%45. For someone eating a 2,000 calorie-a-day diet, that’s somewhere between 225 to 325 grams a day!

What's the catch? Since your body is naturally great at using and storing glucose, it typically takes a few days to reach ketosis when you are starting the keto diet. To be honest, it is not a pleasant experience. As glucose leaves your system, you might experience what is commonly referred to as the “keto flu”—a number of symptoms including hunger, fatigue, mood swings, irritability and trouble focusing. Once the ketogenic state is reached, supporters of the keto diet note that symptoms of the keto flu generally go away. Unfortunately, in order to stay in ketosis, you must keep nearly all carbs out of your meal plan. If you eat more than the suggested amount, your body will immediately switch back to using carbs for energy and you will have to start the process all over. This means no cheat days. No beer during the game. No small slice of cheesecake. No carbs.

Is keto safe? Honestly, the jury is still out on that one. Current research on ketogenic-type diets is growing, but the studies are very short-term. This means we don’t really know how long-term low-carb, high-fat dieting affects the body. With this in mind, here are some of the most common concerns about the keto diet: - The keto diet is very high in saturated fat. The recommended daily intake should be around %7 of your daily caloric intake because of the connection between these types of fat and heart disease. Current research shows that following the keto diet can increase your LDL, or “bad” cholesterol—a link to heart disease. - When living almost entirely off of fat, our bodies have to do a lot of work. The keto diet is very hard on your liver and could cause harm for those with existing liver conditions. The keto weight-loss is extremely restrictive. This can pose a few problems: - Eliminating food groups from your eating plan can result in your body not getting the vitamins and minerals it needs to be its best every day. - Eating mostly fat and protein can cause digestive distress. Foods high in fat and protein contain little to no fiber. A decrease in fiber can cause constipation and/or intestinal pain. Before deciding to try or start a diet like the keto diet, it’s important that you need to talk with both your healthcare provider and dietitian to see if it fits with your dietary needs and any health conditions you may have. The bottom line... There is still a lot to learn about keto weight-loss. Eliminating anything from your diet is incredibly hard on your body as it means you are not eating a balanced plan and may not be getting all the nutrients you need. The keto diet can also be hard on your mental health and quality of life. “Failing” to reach or sustain ketosis can set us up for feelings of failure, frustration, and disappointment with trying to maintain or lose weight. Extreme restriction is also likely not necessary. In fact, when compared to the keto diet, a low-fat diet high in whole grains, fruits and vegetables produce the same amount of weight-loss for most participants over six months to one year. Weight-loss is not and never will be a fast process. It is hard. Adopting an active lifestyle with a balance of all foods is recommended to live a happy and long life. A well-known food journalist and author, Michael Pollan, may have said it best: “Eat real food. Not too much. Mostly plants.” You can start right now on your journey to a lean and healthy body, and I want to prove it to you. It’s simple: Click HERE to Custom Keto Diet Quiz and get your 100%-made-for-you keto meal plan designed to help you lose fat, boost energy levels, and improve health. Here’s what you’ll get after finish Custom Keto Diet Quiz: - A four-week meal plan was created based on the expertise of certified nutritionists, personal trainers, and chefs. - Meals that have calorie and macronutrient content tailored to your specific situation and goals. - A nutrition plan with food variety to ensure you’ll get a wide range of nutrients and boost the likelihood you’ll stick to your diet. - Meals that are based on your food preferences to make your diet enjoyable and help you stay on track with your plan. - Detailed recipes with step-by-step instructions to make meal preparation super simple (no prior cooking experience needed). - A shopping list each week that details every needed ingredient you’ll need for the upcoming seven days. Honestly, I know you may be skeptical about the custom keto diet right now, but trust me. The best years of your life are ahead of you…  Get what you want, how you want it – with our custom keto diet quiz Read the full article

[ketodiet-emily]

7 Tips for Dining Out on KETO

Going out tonight? Wonderful! This guide will help you eat out and maintain your keto lifestyle. Get ready for delicious food — anywhere! Whether you are celebrating a meal out with friends, grabbing a quick lunch near the office, or having dinner at your in-laws’ home, we have ideas for how to keep it keto. #1 Tips for Dining Out on KETO Plan ahead Most restaurants now have their menu available online. If you are new to keto and concerned about navigating the menu, why not take a peek at home before you go? Scan the menu for keto-friendly options that are likely to be sugar-free and delicious. Once you get to the restaurant, careful ordering can customize the dish so it is perfect for your keto regimen. #2 Tips for Dining Out on KETO Eliminate the starch Bounce the bread. Pass on the pasta. Purge the potatoes. Refuse the rice. Keep temptation off your plate by ordering your meal without the starchy sides. If ordering an entrée, most restaurants will substitute a salad or extra veggies for the starch. If ordering a sandwich or burger, most restaurants will substitute lettuce wraps for the bun. If they will not substitute, simply eliminate the unwanted item, regardless. If, in spite of careful ordering, your plate arrives with a starchy side, consider your options. If you are certain you can leave it there, untouched, feel free. If you will be tempted to eat some of it, immediately ask the waiter to replace the meal without the starch. If you are at a more casual place, take care of the unwanted food yourself by discarding the unwanted carbs in the trash before you dig into your meal. If you feel you must explain yourself (to the waiter or your fellow diners), simply suggest stomach issues, food allergies, or a restrictive diet. Although most of us want to fit in, health comes first. Always trust your judgment about a dish rather than caving in to pressure from your dinner companions. #3 Tips for Dining Out on KETO Add healthy fat Restaurant meals can be low in fat, making it hard to feel satisfied without eating carbs. But this problem can be resolved by adding fat to a standard offering: Ask for extra butter and melt it on veggies or meat. Ask for olive oil and vinegar dressing and drizzle the oil liberally on salads and your meal. Some restaurants serve cheaper vegetable oils rather than olive oil. This is possibly not as healthy, unfortunately, as these oils are highly processed. In addition, they are very high in omega-6 polyunsaturated fatty acids (PUFAs), which most of us may consume too much of. To avoid this, many seasoned low-carb eaters carry a small bottle of olive oil with them. Ask for heavy cream for your coffee or tea. #4 Tips for Dining Out on KETO Keep an eye on sauces and condiments Some sauces, like Béarnaise sauce, contain mostly fat. Others, like ketchup, contain mostly carbs. Gravies can go either way. If you are unsure about the sauce, ask about the ingredients and avoid it if it contains sugar, flour, or other starchy thickeners. You can also ask for the sauce on the side so you can decide how much to add to your meal. #5 Tips for Dining Out on KETO Choose drinks with care Perfect drinks are water, sparkling water, tea, or coffee. If you chose to add an alcoholic beverage, champagne, dry wine, light beer, or spirits — straight or with club soda — are all great low-carb choices.  Read more about ''Alcoholic Drinks Allowed on KETO'' #6 Tips for Dining Out on KETO Rethink dessert Are you really still hungry? If not, preferably enjoy a nice cup of coffee or tea while you wait for others to finish their sweets. Perhaps you don’t want to drink coffee because it’s late? Good thinking — ask for decaf coffee or herbal tea instead. If you are hungry and need more food, look for a cheese plate or berries with heavy cream. Sometimes just cream or butter in your coffee is enough to satisfy. #7 Tips for Dining Out on KETO Get creative if necessary If nothing on the menu seems to work for you, feel free to improvise. What about the Spaghetti Bolognese item – could the restaurant serve just the sauce in a bowl, like soup, with a large serving of sautéed green veggies on the side? Both would be perfect sprinkled with Parmesan cheese! Or, might you order two or three appetizers? A salad paired with a shrimp cocktail and a cheese plate makes a delicious low-carb dinner. Just ask! You’re the customer, and customers should get the meal that they desire, within reason. So, how much fat do you want to shed? And how eagerly do you want to enhance your health? Try our personalized keto meal plans  Read the full article

[ketodiet-emily]

3 Reasons Why You Should Follow a Personalised KETO Diet Plan

Are you trying to lose weight? It can seem very overwhelming at first when you’re on your own trying to figure out exactly what to eat, how often, how much, and how to even cook such meals – especially with all the conflicting information available in books and on the internet. We suggest using personalised keto diet meal plans 1. Save Time with Personalised Keto Diet

Save time with personalised Keto meal plan We know planning meals in advance can be a stressful, tedious and time-consuming activity, especially when you’re busy or have had a long day at work or looking after children – only made harder when you’re trying to lose weight. Thankfully, our Custom Meal Plan reduces all this and takes the guesswork out of the dreaded question, “What am I going to eat?” This in turn helps you stick to your plan and reach your goals rather sooner than later. Lose Weight with keto diet free quiz 2. Shopping Made Easy with a custom Keto Diet

Shopping Made Easy with a personalized grocery list Another benefit of using a meal plan is that you will have a simple shopping list to follow, so you won’t have to wander around the supermarket waiting for inspiration to strike – you will only need to pick up the ingredients needed to cook the meals on your plan. This will also reduce the amount of wasted food ending up in the trash can – or the dog’s bowl (sorry, buddy) – keeping food costs down and saving you money. 3. The Most Delicious Keto diet Food

Eat Most Delicious Food from a custom meal plan Our personalised keto diet recipes are simple, easy to follow, and customisable to keep everyone happy at the dining table, so you don’t have to be a master chef to cook these delicious, nutritious meals. Although you will certainly learn more than a thing or two in the kitchen, which will no doubt impress your friends and family, or that special someone.  It's Time to Start personalised Keto Diet meal plan

Get what you want, how you want it – with our personalised keto diet meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised keto diet meal plans is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion.  Try our custom keto diet quiz With your personalised keto diet plan, you’ll finally have control over your health and figure. Here’s what you’ll get if you start today - A four-week meal plan based on the experience and expertise of industry leaders. That includes nutritionists, personal trainers, and chefs to ensure you make optimal progress toward your dream figure. - A diet optimized to your own ideal calorie and macro intake.If you mess up your calorie and macro intake, you might as well not even start a diet. That's why we base your meal plan on science-based methods to figure out the ideal calorie and macro intake for your situation and goals. - Delicious meals based on your food preferences. We’ve done extensive research and testing and united with top-leading keto chefs to provide you with mouth-watering recipes. You’ll get meals customized to your food preferences to ensure you’ll look forward to each meal. This not only makes your diet enjoyable but also helps you make a long-lasting change. - Instructions on how to further customize your meals. For each meal, we’ll provide you with options to further customize your diet to your preferences. - A meal plan with lots of food variety. Your meal plan will contain a wide range of different foods. This ensures you’ll get a broad spectrum of nutrients, while also making sure dieting stays enjoyable. - Crystal clear, step-by-step recipe instructions.Even if you have no cooking experience, preparing your meals will be a breeze. All you have to do is follow your "paint-by-the-numbers" instructions and reap the rewards that come with it. - Grocery list. Stop wasting countless hours in the supermarket. You’ll get a shopping list for each week that details every needed ingredient you’ll need in the upcoming seven days. And much more… That was just a quick overview of what you’ll get. As you can see, our personalised keto diet leaves no stone unturned. We've done everything we can to design a convenient, effective, and enjoyable meal plan to help you reach your health and body shape goals. Get what you want, how you want it – with our personalised meal plans.

Simply Follow This Plan And You Will Succeed

The 28-Day Keto Challenge is a well-crafted plan that gets you through your first month. You’re never left to figure things out on your own. Nothing is left to chance   Read the full article

[ketodiet-emily]

Set Yourself Up for Success on your KETO Journey

Avoid keto “junk foods” Minimize processed and unhealthy keto foods, including diet sodas, damaged or trans-fatty acids (e.g., vegetable shortening, margarine, fried foods), and excessively processed animal products (e.g., hot dogs, canned meat, processed cheese). Quality over quantity When choosing meat and other animal-derived products, quality is key. Meat and animal products from organic or well-raised animals are higher in omega3- fatty acids than their conventional counterparts. The antibiotic use in conventionally-raised animals is also significantly minimized in organically-raised animals. Opt for organic, grass-fed, or pasture-raised animal meats and dairy; pasture-raised, omega3- enriched, or free-range eggs; and wild-caught and sustainable sources of fish and seafood. Dining out on keto Many restaurant dishes can be modified to comply with the KD. Review the restaurant’s menu online or call to notify them of your dietary restrictions beforehand. Ask the server to omit the bread or rolls that are brought to the table. Request a salad or an extra serving of vegetables to replace any carbohydrate sides (e.g., pasta, rice). Ask to omit or replace any sauce in the dish that is sweetened or contains flour or starch (e.g., gravy, cream sauces). Alcoholic beverages may also contain carbohydrates, so stick with water, dry wine, or spirits with soda water. For more details, check out our 7 Tips for Dining out on KETO guide. Plant slant With proper planning and education, it’s possible to follow a plant-based ketogenic diet. While you don’t need to strictly cut out all animal products, it’s best to incorporate plant-based foods such as nuts, seeds, leafy greens, coconut, and avocado. These foods provide vitamins, minerals, antioxidants and anti-inflammatory polyphenols, and a variety of fiber, which helps to maintain digestive regularity and support healthy gut microbiota. Planning is key for success on your KETO Journey Meal planning, shopping, and preparation will ensure that you always have food available that complies with the KD. Save time and make the most of your meals by cooking extra servings and reusing leftovers. Meals such as soups, stews, and casseroles can be made in batches ahead of time and frozen or refrigerated for quick, convenient dishes. Ensure you always have a snack on hand in your car, purse, or bag to eat if you get hungry on the go. Always read food labels Be sure to read the nutrition facts and ingredient labels on any packaged foods. Check the amount of carbohydrates per serving, keeping in mind whether the serving size on the label matches the serving size you would typically consume. The Nutrition Facts label found on the next page can help you identify potential sources of carbohydrates. Be sure to follow this simple rule: “When in doubt, leave it out”. Success on your KETO Journey with LovelyKeto Meal Plan Today With our Lovely Keto Custom Meal Plan you will witness fat melting away and feel the life changing benefits of maintaining a healthy, balanced diet. But if you want to speed the weight loss process up and become fitter and stronger in the process, we have special bundles on offer that include full fitness training programs, LovelyKeto cookbooks and other bonus benefits. Read the full article

[ketodiet-emily]

How Mindfulness Can Help You Lose Weight

You may be familiar with the term ‘mindfulness’, but are you aware this can be applied to our eating habits? Let's discuss how mindfulness can help you lose weight? Mindful eating uses the act of mindfulness, or being present, to help overcome eating problems in our increasingly busy lives. The goal is to shift focus from external thinking about food to exploring (and enjoying) the eating experience. It is not a diet and is focused around developing a new mindset around food. Definition of mindful eating: “paying attention to an eating experience with all of our senses (seeing, tasting, hearing, smelling, feeling); witnessing the emotional and physical responses that take place before, during and after the eating experience” FIND OUT MORE: Mindfulness Meditation: Does it Work? Are You Eating MindLESSLY?

You may be eating mindlessly if you: - rush through meals; - consistently eat until you are overly full or feel sick; - find yourself grazing on food without really tasting it; - don’t pay attention to the foods you are eating and frequently eat surrounded by distractions; - have trouble remembering the taste, smell and look of the meal you have just eaten. FIND OUT MORE: How To Find Your Mindfulness How To Eat Mindfully

Practicing a more mindful approach to eating can enhance the enjoyment of your meals, reduce overeating, aid good digestion, reduce anxious thoughts surrounding food, and improve your psychological relationship with food. Mindfulness Can Help You Lose Weight and below are 11 tips to help you practice mindful eating: - Give priority to mealtimes – try to take at least 15 minutes to sit down and enjoy your meal. - Avoid distractions whilst eating (with the exception of dining company). It is impossible to truly enjoy eating (or food) whilst our attention is elsewhere. Ask yourself how often you eat while in the car? While watching TV? Or in front of your computer? Eating in these circumstances is usually mindless and can lead to overeating, choosing unhealthier options or not enjoying your meal at all. Make note (in your mind or on paper) of the times or circumstances where you eat surrounded by distractions. This will make you more aware of those situations and help you to avoid them. - Avoid being rushed around mealtimes – schedule time to eat your meal when you have adequate time and are unlikely to be interrupted. - Always sit down for a meal, try to avoid eating standing up or in front of the fridge. - Serve your food onto a plate or bowl, try to avoid eating food from the packet, ice cream tub, take away container, etc. - Rest your cutlery next to your plate between mouthfuls and make a conscious effort to chew your food thoroughly. - Eat only until you are 80% full (meaning you are satisfied but not overly full). - Take time to truly savour and taste your food. Use your senses! Before eating take note of the look, smell and overall appeal of the meal you are about to eat. During the meal identify components of the food you taste. What is the flavour? What can you smell? How does it feel in your mouth? - Ask yourself how you feel about the food you are eating. Do you feel happiness, pleasure, regret, guilt, stress, disappointment? Ask yourself what thoughts the food brings to mind. Does it bring up any memories, fears or beliefs? Before and after the meal ask yourself how your body feels. Do you feel energised, lethargic? Does your stomach feel full, nauseous, empty? - Prepare your own meals where possible. The act of preparing food – touching, tasting and smelling – may improve your psychological relationship with food. ( you can find some keto recipes here) - Take note of the difference good food (fresh, seasonal, minimally processed whole-foods) makes to your mood and overall vitality. Food is there to nourish your body and provide nutrition to facilitate optimal functioning. When you eat better you will feel better both physically and psychologically. It’s Time to Start KETO diet Get what you want, how you want it – with our personalised meal plans. When you take our survey, be sure to tell us what you prefer. Don’t eat dairy, eggs, seafood, or pork? We’ll remove those. Only have a short amount of time to cook? No problem. We’ll only add fast and easy recipes to your plan. One of the best parts about our personalised meal plans is that nothing is set in stone. If you don’t like a recipe – or don’t have the ingredients or time required to make it – we’ll give you a new meal suggestion. Read the full article