Week Two Keto (Low Carb) 7 Day Meal Plan and Progress. OK! Here we go with week 2! Some of you have been posting your progress so far on the Facebook page and it’s super exciting to see that you are doing so awesome with the plans! Please post your progress here from the Week One Plan, so that the people who don’t use facebook can be inspired as well! I’ll go first! I restarted last Thursday and as of this morning I was down exactly 1. I’m sure it will slow down from here on out, but it was a great boost initially. In the interest of full disclosure, I have not been following the plan I gave you guys. My allergies have been acting up since Tuesday, which means I have to be really careful what I eat or I could have a reaction and end up in the ER again. It’s annoying, but so far the DE has helped keep it under control. Nut consumption does not appear to lead to the expected weight gain. The term "love handles" is a bit of a misnomer. In fact, when it comes to the sections of fat on the sides and front of your belly, there's no love lost. How Many Calories Do I Need? Nearly everyone has wondered how many calories they should eat. There are calorie calculators all over the internet. To read about my oral allergy syndrome issues you can catch up on my post about it from last year. Anyway, I’ve been eating mostly macadamia nuts, avocados, chicken cooked with just salt and olive oil, and last night some ground beef. Probably only getting about 8. If it gets worse as the season progresses, I’ll have to go on steroids which I’m trying to avoid. Anyway, just telling you all that so you don’t think “how come she is losing weight so much faster than us?” I definitely don’t recommend doing it this way – it’s not fun at all! You know what IS fun? Getting an email from the Dr. If you are keeping up with the Facebook page and Instagram, you already know that they contacted me yesterday about participating in a segment for the show. Well I spoke with the associate producer last night and got more details. The segment is going to air THIS WEDNESDAY and they are looking for regional recipes made over. I was assigned fried chicken because I live in SC. Kind of boring, but I already have a great recipe in the Summer Issue of the IBIH ezine that I can work with. The crazy thing is that I have to submit a 3 minute video by Monday morning! They are going to call me today about what they need in the video, then again on Sunday to touch base. It’s very rushed and the producer and I spoke last night at almost 9pm – she was still working in the studio on getting the “talent” lined up. I’m not sure how much (if any) of my video will end up in the actual segment, but I will keep you posted. From the email I received, it appears that after the initial airing this week, the top 3 will get to go on the show at some future point and cook their recipes for Dr. The best recipe/winner will be featured on their website, and from what I gather will be posting recipes there regularly. So we’ll see what happens! It’s all very exciting, but makes it hard to focus on all of the other stuff I’m supposed to be doing, like writing this menu plan post – which is why I had to get up early on a Saturday morning to get it done!!!! 21 Day Weight Loss Kickstart Recipes Using Ground VealSo without further ado, here is your Week 2 Keto Menu Plan, Shopping and Prep List! Don’t forget to let us know how you’re doing in the comments – and any feedback on the plans and how you think they could be improved would also be welcome! Week Two 7 Day Keto Menu Plan. Download a printable copy of this week’s plan here. This meal plan and shopping list is for is for one person. I realize some of you may not yet have these ingredients so I’m sorry about that. Feel free to substitute or omit the recipes that call for these ingredients this week with another recipe if you are a) allergic to nuts or b) don’t have or can’t get them. If possible, I recommend getting both ingredients ASAP as they will pop up occasionally in coming weeks as I add some dessert recipes and baked goods to the menu plan. I purchase all of mine online as I find that it’s cheaper, but if you have a good quality grocery store that has a gluten free section, you may be able to find both of them there. Whole foods will carry both, but you will spend more than online. Here are some links to good deals on pantry items on Amazon – I recommend buying in bulk if you can, it’s cheaper in the long run! Almond Flour. Coconut Flour. Xanthan Gum. Flax Meal. Check your fridge or freezer for leftover. You’ll need 8 cups for the week, so let it reduce, add water as necessary the longer you simmer it. Season heavily with salt and light salt (for potassium) and pepper as desired.
Make 2 batches of cream cheese pancakes (you should have 8 pancakes total) and divide them into four portions of 2 each for the week. Make your Easy Keto Marinara Sauce (for use in the pizza and meatball recipes) and set aside 1 cup for use in the recipes – freeze the rest. Make your Better than Potatoes Cheesy Cauliflower Puree. Make your Jalapeno Popper Soup – reheat as necessary. Make your Jalapeno and Cheddar Muffins. There are 7 called for in the menu plan – you can freeze the rest or substitute them as snacks where desired. Make your meatballs for the parmigiana – all of them will be used during the week. The pizza I recommend making the day you will first eat it for best results. Then it can be eaten cold or reheated throughout the week as called for. The Chicken Paprika I also recommend making the day it is first called for if possible. Otherwise make it ahead and refrigerate until needed. If you’re new to IBIH and like what you see, please subscribe to our newsletter, and/or like us on Facebook and you’ll be notified whenever I post something new! If you’re just getting started, get caught up with my 3 day keto kickstart and menu plan! Fat Burning Detox Waters for Weight Loss. There’s no other more important detox rule than this one: hydration! Whether you’re trying to lose a few pounds or you just want to flush the toxins out of your body, hydration is the key to making this successful. Start every morning by drinking two large glasses of pure water to kickstart your metabolism and help your body perform at its best. If you add extra ingredients to enrich the minerals, vitamins and enzyme intake, than you’ve already reached the next level to naturally detox and feel energized! Although these are only added for taste and nutrients, you can eat them after you consume the infused water. There are many ingredients that you can add in your water to boost the taste and help you flush the toxins out. Here are my favorites: 1. Fruits. Kiwi, lemons, lime, grapefruit, pineapple, apples . Fruits boost your metabolism and help the body eliminate the waste more rapidly. Apple Cider Vinegar. Apple cider acts like a general toner for your body and especially for the digestive system. It soothes the digestive issues, has antibiotic effects, prevents indigestion and aids in weight loss. The acetic acid suppresses the appetite, reduces water retention and interferes with the ingested starches, reducing the number of calories that will enter into your bloodstream. It also reduces the water retention and help your body burn fats. Cinnamon. Maybe you didn’t think before about adding cinnamon in other drink than tea or eggnog, but you can actually consider it for your detox waters. Cinnamon improves the insulin secretion, stabilizes the blood sugar levels and increase the glucose metabolism . Moreover, it installs the sensation of satiety and fullness. Pair it with honey and apple for a delicious taste and a speedy fat burn. There isn’t a strict rule about making detox waters for weight loss. You just need to use pure or tap water, your favorite fat- burn ingredients and large pitchers to let the water infuse. The longer you infuse it, the strongest the flavor and more nutrients leaked into the water. Some of my favorite combinations include kiwi- mint- cucumber, carrot- cucumber- lemon or pineapple- lemon- coconut water . When it comes to fat- burn, these are my favorites. Make sure to sign up for our free newsletter to get instant access to our 1 Day Detox and Detox Waters e. Book (it's free).+ Take a look at the Detox Recipe Book. With over 1. 95 detox recipes and 2. Nutrient- Dense Approach to Weight Management. Below is an approximation of this video. To see any graphs, charts, graphics, images, and quotes to which Dr. Greger may be referring, watch the above video. We know that vegetarians tend to be slimmer, but there’s this perception that veg diets may be somehow deficient in nutrients. So, how’s this for a simple study? Let’s just analyze the diets of 1. They found that those eating vegetarian were getting higher intakes of nearly every nutrient: more fiber; more vitamin A; more vitamin C; more vitamin E; more of the B vitamins (thiamin, riboflavin, & folate); more calcium, magnesium, iron, and potassium; while, at the same time, eating less of the harmful stuff, like saturated fat and cholesterol. And, yes, they got enough protein. And, some of those nutrients are the ones Americans really struggle to get enough of. Even so, though, just because they did better than the standard American diet isn’t saying much. I mean, yes, those eating vegetarian ate significantly more dark green leafy vegetables. That’s like what people. But, that seemed just like what vegetarians ate normally. So, a vegetarian diet could be considered an all- you- care- to- eat version of a calorie- restricted weight- loss diet, naturally inducing weight loss, and also helping “maintain healthy weight status long- term.” So, “? They are, in fact, among the only type of diets that have been shown to be sustainable long- term. In fact, vegetarians may burn more calories in their sleep! Those eating more plant- based diets appear to have an 1. Both vegetarians and vegans in this study just naturally seemed to have a revved up metabolism, compared to those eating meat. Having said that, the vegetarian dietary pattern in this study included eating eggs and dairy. So, while they were significantly slimmer than those eating meat, they were still, on average, overweight. As we’ve seen before, the only dietary pattern associated with, on average, an. Still, this study does help dispel the myth that meat- free diets are somehow nutrient- deficient. In fact, in response, the Editor- in- Chief of the Journal of the American Dietetic Association asked, “What could be more nutrient dense than a vegetarian diet?”Please consider.
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