Lose Weight Without Exercise - Lower Your Carbs...   

Please show me a typical day...

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.

Low Carb Quiche Recipe

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

Plenty of room to add things that are good for your 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.

 


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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