Lose Weight Without Exercise - Lower Your Carbs...   

Dietary Reference Intake (DRI) is 2000 food Calories/day for many women.

Most consume well over 3000 Calories/day, but...

We'll start at 2000 and try to get it down to 1560 Calories/day (to lose weight).

What a Keto day might look like...

Calories reduced from 2000 to 1560/day (to lose weight).

Carbohydrates = 20 grams/day - around 80 Calories/day

Protein = 100 grams/day - around 400 Calories/day - about 25% from plant sources

Fat = 120 grams/day - around 1080 Calories/day

80 + 400 + 1080 = 1560 Calories

And what the day looks like...

Source

Grams

Calories

Net
Carbs
(grams)

Fiber
(grams)

Protein
(grams)

Fat
(grams)

             

Peanuts

25

150

1.5

2

7

13

             

Spinach

120

28

0

4

4

0

             

Broccoli

156

54

2

6

4

0

             

Eggs

100

142

0

0

12

10

             

Beef

100

191

5

0

29

5

             

Cheddar

25

100

0.3

0

6

8

             

Cabbage

100

23

4

2

1

0

             

Sour Cream

25

47

1

0

1

5

             

Onion

50

20

3.5

1

0.5

0

             

Mushrooms

100

22

2

1

3

0

             

Salmon

100

206

0

0

22

12

             

Romaine

100

17

1

2

1

0

             

Avocado

100

160

2

7

2

15

             

Olive Oil

13

119

0

0

0

14

             

Coffee

500

5

0

0

0

0

             

Heavy Cream

30

103

1

0

1

11

             

Mayonnaise

25

173

0

0

0

19

             

Total

 

1560
Calories

23.3 grams
Sugar/Starch

25 grams
Fiber

93.5 grams
Protein

125 grams
Fat

 

The table above shows typical keto foods and normal serving sizes.

For example, 100 grams is 2 eggs for breakfast.

And note how close this is to a vegetarian diet.

Replacing the animal-based fats with plant-based fats would do the trick.

The reason most fat people stay fat...

The image below is a pie-chart of the 1560 Calorie Keto diet in the table above.

Mayonnaise makes a great salad dressing for all of those nutritious vegetables.

It makes many Keto recipes more appealing.

But you know that mayo has a decent amount of Calories.

So, you may think it's fair to cut back on mayo...

And have a COOKIE in its place.

You are still dieting (Calories are about the same).

However, you are about to turn off the fat burning switch.

Fifty percent of that cookie is sugar.

It has sufficient sugar to switch your metabolism back to burning carbohydrates for energy...

And converting any excess to fat.

And what if you can't find time to prepare a grilled salmon dinner?

Seems reasonable to switch to a fast food filet sandwich.

It's marketed as a healthy alternative to beef.

That brings your daily intake up to 1770 Calories.

You are still below the 2000 Calorie daily intake.

Technically, you are still dieting.

But... All Calories above your energy expenditure will be stored as fat.

You are trying to lose weight. You even exercise several minutes every day or so.

Maybe it would help if you swap coffee and heavy cream for...

Soda and milk.

Heavy cream sounds so heavy.

406 Calories... Most from crappy carbs.

You traded 108 Calories in coffee/cream for 406 Calories of soda and milk.

Now back around 2000 total Calories... You are no longer dieting.

You want a second try at this?

We'll let you try again.

We'll say no to the soda and milk. Back to coffee and cream.

Back to our 1770 Calories and our diet hoping to lose weight.

You did eat some really good things like spinach, broccoli, avocado.

They are all good for your health.

Have a second helping of veggies.

That adds about 100 Calories and only 3 net grams of carbs.

But that cookie and that fish sandwich (with bread crumbs and bread) knocked you out of ketosis.

The second helping of vegetables will help with nutrition, but not with your inability to burn fat.

You were doing so well, but you crossed a line when you ate that cookie.

All excess Calories are going to fat.

Frustrated, you turn to a piece of apple pie.

Just one piece. Without ice cream.

Let's run the math.

You were at 1770 Calories.

You had a second helping of veggies bringing you to 1870.

Then you swapped lettuce for apple pie bringing you up to 2270 Calories.

You can always walk briskly for about 5 miles to work off the pie.

But you will be running on sugar and storing fat.

Insulin will be assaulting your cells.

Dietary sugar (converted to fat) and dietary fat (already fat) are headed to your belly and butt.

Now you see why most fat people can't lose weight.

Do experienced Ketos fall off of the wagon?

They actually jump off of the wagon from time-to-time!

Once your metabolism is under control, you can eat a ton of carbohydrates without much effect.

Your body is not going to revert to the Carb-Dependent-Mess it used to be.

So, if you go to an event and they are serving cake... Have two pieces.

The next day, you'll go right back to your Keto Life and ketosis will resume when the glycogen stores are gone.

Don't try to game the system by scheduling a Keto-Free-Day every week.

You will trick your metabolism into thinking that Spring has arrived.

You do not want to fool it into... Burning carbs and storing fat.

When Ketos are not trying to lose weight (getting back to 2000 Calories/day)...

Plenty of room to add things that are good for their health.

  • Flax seed and meal
  • Coconut products (unsweetened)
  • Walnuts, almonds (including flour for baking), and other nuts and seeds
  • Hundreds of other nutrient rich carbohydrates
  • Mineral rich low-carbohydrate foods

And... most Ketos add a multi-vitamin.

Low Carb Quiche Recipe

 


Ketogenic Lifestyle Starting Point

Key to Successful Low-Carb Diet

Top 10 Reasons People Fail At Keto

Smarter to Exercise After You Lose Weight

Lower Blood Pressure - Improve Cholesterol

Avoid Diabetes

Lose Weight without Exercise

Beyond Weight Loss - Ketogenic Success

Crappy Carbohydrates - Those to Avoid

Carbs and ADHD

Are You Ready for Diabetes?

Being Fat is Not Cool...

Suggestions for your Ketogenic Shopping List

In Case You Missed It...

How did you lose so much weight???

Internal switch controls ability to burn fat.

You're what your body turns your food into!

Insulin completes its second mission... FAT STORAGE.

We can't burn fat whenever we want.

Ketones are a great source of brain energy.

Should we burn fat or carbs for energy???

There’s a problem… You just ate a cookie!

Don't pretend to be Keto…

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