PERSONAL KETO TRANSFORMING GUIDE
WEIGHT 248 June 27th, 2019 WEIGHT 223.2 August 29th, 2019
DIET RULES of Will’s EZ KETO
- NO SUGAR
- NO MORE THAN 35-40G carbs per day
- NO Corn, Flour or Starchy foods
- Use olive and coconut oils
- MACROS = PROTEIN, FATS AND CARBS
- .5 – 1g of protein per pound for your target weight
- FATS = GHEE BUTTERS, Healthy Seeds and Nuts – the fats will keep you from being hungry
- Less than 30g of carbs for the greatest effect.
- READ your food labels. Know the fats, carbs, protein and sugars.
- H2O aka Water every 1-2 HOURS.
- Drink BulletProof Coffee for Energy Organic coffee + Ghee Butter + Ceylon Cinnamon
- Supplement with Potassium, Magnesium, Omega 3, Calcium, and Vitamin D.
- Eat all the salad you can handle be careful of the condiments use Balsamic Vinegar when possible
- Sleep 8 hours restfully – no phone, no tv, in a dark room
- IF you must cheat, adapt the cheat meal to your goal for example: MCDONALD’s Double Quarter Pounder with Cheese remove the Bun and add the veggies, don’t forget a fork, drink an Unsweet tea – NO FRIES.
- KETO FLU LASTS 3 days, you will feel tired, use the Bulletproof Coffee and Fats to overcome the lethargic feelings
- Meditate and use Affirmations
- IF you need to eat fast foods or have cravings allow your self 1 day with a 6-hour window to eat what you’d like to eat. As you progress these cravings will diminish.
- THINK to yourself everyday what you want and why, this is EZ if the benefit is greater than the sacrifice, Your health and wellbeing are your greatest wealth, treat your body in this manner and it will become easy.
- I will be your accountability partner. We can have conversations and keep each other on track.
- Know your goal and how you want to feel and by when you want this done. Clarity of your goals will accelerate and motivate your progress.
- Accept no less than your best. Excuses are not your best. Poor Choices are not your best. Weakness is not your best. Starting everyday with what you need to accomplish and doing only your best every day is your best.
- Follow this diet and plan for one year or until your reach your goal, whichever comes first.
- TAKE ACTION.
- BET ON YOURSELF.
SAMPLE SHOPPING LIST AND CHOICES
UNDERSTAND KETO
Ketogenic Diet Resource Index
If you’re feeling a little lost, I hope this Ketogenic Diet Resource Index can aid you in your journey of learning more about this diet lifestyle.
THE BASICS
WHAT IS KETOSIS AND WHAT ARE KETONES?
The “keto” in ketogenic comes from small fuel molecules called ketones that are produced by the body. Ketones are “an alternative fuel for the body, used when blood sugar (glucose) is in short supply.” These ketones kick it into gear when you eat little carbs and protein.
WHAT IS THE KETO DIET?
A keto diet aims to minimize your carbs and up your fats “to get your body to use of fat as a form of energy,” says Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.
When on a ketogenic diet, instead of relying on carbs as a fuel supply, your body begins to rely completely on fats. Once this happens, you will find yourself more alert, not as hungry, and losing weight!
As a note, always consult with a doctor prior to committing to a major diet lifestyle change, especially if you take medication for diabetes (Type 1), take medication for high blood pressure, or if you are breastfeeding.
WHAT ARE THE BENEFITS OF FOLLOWING A LOW-CARB, KETOGENIC DIET?
In these studies, so many benefits have pointed us to believe that keto can be GREAT!
In other diets, you more than likely felt hungry all the time; however, when you follow a low-carb diet, it automatically reduces your appetite. You end up eating fewer calories, because you don’t feel hungry. And when you don’t feel the need to snack and eat junk food, then that leads to you losing weight. Lastly, with low-carbs, a great proportion of your fat loss typically comes from your difficult stomach region. A win-win-win!
WHERE DO I START?
To begin, tracking your macros can be helpful. As you learn more about what you can and cannot eat and find your favorite recipes, eating will be much easier! Many keep their carb intake to under 40-50 grams of net carbs, but the ideal goal is for your intake to be below 20 grams of net carbs (the formula to calculate net carbs: total carb content – fiber – sugar alcohols = net carbs).
Foods you should avoid include starchy and sugary items, such as soda, juice, bread, pasta, rice, and potatoes to name a handful. Long story short, the food should be high in fat, moderately high in protein, and low in net carbs.
You can also check out the plethora of recipes on Real Balanced for inspiration to get you started!
WHAT INGREDIENTS SHOULD I HAVE ON-HAND?
One thing that I keep on hand at all times is monk fruit sweetener. It is a great sugar substitute that is naturally-occurring and tastes like traditional sugar; however, unlike traditional sugar, the sweetness of monk fruit sweetener comes from mogrosides, a chemical compound, rather than fructose or sucrose. Monk fruit sweetener doesn’t spike blood sugar and is safe to consume for those with diabetes or candida. If you follow a low-carbohydrate, ketogenic diet, monk fruit sweetener is a pantry-necessity!
MCT Oil is another to add to your list! It is filled with heart-healthy beneficial saturated fats like caprylic acid. Incorporating good saturated fats into your diet is known to have anti-inflammatory, antibacterial, antifungal, and antiviral properties.
Other ingredients include your choice of proteins (salmon, eggs, nuts, chicken), dairy (cheese!!!), all the veggies your little heart desires (broccoli, asparagus, bell peppers, peas, zucchini), and healthy fats (coconut oil, avocado, olives).
CAN I EAT DESSERT?
YES!
You can stay in ketosis and still indulge in some of your favorite desserts. It’s important to keep some of the ingredients mentioned above on-hand for those late-night cravings.
Some of our favorite ways to get easy fats:
- Fattier cuts of meat
- BACON (!!!)
- Steak
- Pork belly
- Oils
- Olive oil
- Avocado oil
- Try medium-chain triglycerides (MCTs) as a supplement in your ketogenic diet
- Dairy
- Butter (or ghee for dairy-free)
- Heavy cream
- Hard cheese
- Cream cheese
- Nuts and seeds
- If following a nut-free diet and you want to incorporate something similar to nut butter, SunButter Sunflower Butter is a great option!
- Mayonnaise
- Avocado
ALCHOL & DRINKING GUIDE
LOW CARB VEGETABLES
The 21 Best Low-Carb Vegetables
Vegetables are low in calories but rich in vitamins, minerals and other important nutrients.
In addition, many are low in carbs and high in fiber, making them ideal for low-carb diets.
The definition of a low-carb diet varies widely. Most are under 150 grams of carbs per day, and some go as low as 20 grams per day.
Whether you’re on a low-carb diet or not, eating more vegetables is always a great idea.
Here is a list of the 21 best low-carb vegetables to include in your diet.
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Bell peppers, also known as sweet peppers or capsicums, are incredibly nutritious.
They contain antioxidants called carotenoids that may reduce inflammation, decrease cancer risk and protect cholesterol and fats from oxidative damage (1Trusted Source, 2Trusted Source, 3).
One cup (149 grams) of chopped red pepper contains 9 grams of carbs, 3 of which are fiber (4).
It provides 93% of the Reference Daily Intake (RDI) for vitamin A and a whopping 317% of the RDI for vitamin C, which is often lacking on very low-carb diets.
Green, orange and yellow bell peppers have similar nutrient profiles, although their antioxidant contents may vary.
SUMMARY
Bell peppers are anti-inflammatory and high in vitamins A and C. They contain 6 grams of digestible (net) carbs per serving.
Broccoli is a true superfood.
It’s a member of the cruciferous vegetable family, which includes kale, Brussels sprouts, radishes and cabbage.
Studies show that broccoli may decrease insulin resistance in type 2 diabetics. It’s also thought to protect against several types of cancer, including prostate cancer (5Trusted Source, 6Trusted Source, 7Trusted Source).
One cup (91 grams) of raw broccoli contains 6 grams of carbs, 2 of which are fiber (8).
It also provides more than 100% of the RDI for vitamins C and K.
SUMMARY
Broccoli contains 4 grams of digestible carbs per serving. It’s high in vitamins C and K and may reduce insulin resistance and help prevent cancer.
Asparagus is a delicious spring vegetable.
One cup (180 grams) of cooked asparagus contains 8 grams of carbs, 4 of which are fiber. It’s also a good source of vitamins A, C and K (9).
Test-tube studies have found that asparagus may help stop the growth of several types of cancer, and studies in mice suggest it may help protect brain health and reduce anxiety (10Trusted Source, 11Trusted Source, 12Trusted Source, 13Trusted Source, 14Trusted Source).
SUMMARY
Asparagus contains 4 grams of digestible carbs per serving. It’s a good source of several vitamins and may help protect against certain types of cancer.
ADVERTISING
Mushrooms are extremely low in carbs.
A one-cup (70-gram) serving of raw, white mushrooms contains just 2 grams of carbs, 1 of which is fiber (15).
What’s more, they’ve been shown to have strong anti-inflammatory properties (16Trusted Source).
In a study in men with metabolic syndrome, eating 3.5 ounces (100 grams) of white mushrooms for 16 weeks led to significant improvements in antioxidant and anti-inflammatory markers (17Trusted Source).
SUMMARY
Mushrooms contain 1 gram of digestible carbs per serving. They can reduce inflammation in people with metabolic syndrome.
5. Zucchini
Zucchini is a popular vegetable and the most common type of summer squash. Summer squash is long with soft skin that can be eaten.
In contrast, winter squash comes in a variety of shapes, has an inedible rind and is higher in carbs than summer varieties.
One cup (124 grams) of raw zucchini contains 4 grams of carbs, 1 of which is fiber. It’s a good source of vitamin C, providing 35% of the RDI per serving (18).
Yellow Italian squash and other types of summer squash have carb counts and nutrient profiles similar to zucchini.
SUMMARY
Zucchini and other types of summer squash contain 3 grams of digestible carbs per serving and are high in vitamin C.
Spinach is a leafy green vegetable that provides major health benefits.
Researchers report that it can help reduce damage to DNA. It also protects heart health and may decrease the risk of common eye diseases like cataracts and macular degeneration (19Trusted Source, 20Trusted Source, 21Trusted Source).
What’s more, it’s an excellent source of several vitamins and minerals. One cup (180 grams) of cooked spinach provides more than 10 times the RDI for vitamin K (22).
Spinach is also low in carbs, but the carbs become more concentrated as the leaves are cooked down and lose their volume.
For example, one cup of cooked spinach contains 7 grams of carbs with 4 grams of fiber, whereas one cup of raw spinach contains 1 gram of carbs with almost 1 gram of fiber (22, 23).
SUMMARY
Cooked spinach contains 3 grams of digestible carbs per serving, is very high in vitamin K and helps protect heart and eye health.
Avocados are a unique and delicious food.
Although technically a fruit, avocados are typically consumed as vegetables. They’re also high in fat and contain very few digestible carbs.
A one-cup (150-gram) serving of chopped avocados has 13 grams of carbs, 10 of which are fiber (24).
Avocados are also rich in oleic acid, a type of monounsaturated fat that has beneficial effects on health. Small studies have found that avocados can help lower LDL cholesterol and triglyceride levels (25Trusted Source, 26Trusted Source).
They’re also a good source of vitamin C, folate and potassium.
Although avocados are a fairly high-calorie food, they may be beneficial for weight management. In one study, overweight people who included half an avocado in their lunch reported feeling fuller and had less desire to eat over the next five hours (27Trusted Source).
SUMMARY
Avocados provide 3 grams of net carbs per serving. They promote feelings of fullness and are high in heart-healthy fat and fiber.
Cauliflower is one of the most versatile and popular low-carb vegetables.
It has a very mild taste and can be used as a substitute for potatoes, rice and other higher-carb foods.
One cup (100 grams) of raw cauliflower contains 5 grams of carbs, 3 of which are fiber. It’s also high in vitamin K and provides 77% of the RDI for vitamin C (28).
Like other cruciferous vegetables, it’s associated with a reduced risk of heart disease and cancer (29Trusted Source, 30Trusted Source).
SUMMARY
Cauliflower contains 2 grams of digestible carbs per serving. It is also high in vitamins K and C and may help prevent heart disease and cancer.
Green beans are sometimes referred to as snap beans or string beans.
They are a member of the legume family, along with beans and lentils. However, they have significantly fewer carbs than most legumes.
A one-cup (125-gram) serving of cooked green beans contains 10 grams of carbs, 4 of which are fiber (31).
They’re high in chlorophyll, which animal studies suggest may help protect against cancer (32Trusted Source).
In addition, they contain carotenoids, which are associated with improved brain function during aging (33Trusted Source).
SUMMARY
Green beans contain 6 grams of digestible carbs per serving, as well as antioxidants that may help prevent cancer and protect the brain.
Lettuce is one of the lowest-carb vegetables around.
One cup (47 grams) of lettuce contains 2 grams of carbs, 1 of which is fiber (34).
Depending on the type, it may also be a good source of certain vitamins.
For instance, romaine and other dark-green varieties are rich in vitamins A, C and K.
They’re also high in folate. Folate helps decrease levels of homocysteine, a compound linked to an increased risk of heart disease.
One study in 37 women showed that consuming foods high in folate for five weeks reduced homocysteine levels by 13%, compared to a low-folate diet (35Trusted Source).
SUMMARY
Lettuce contains 1 gram of digestible carbs per serving. It’s high in several vitamins, including folate, which may lower heart disease risk.
Garlic is known for its beneficial effects on immune function.
Studies have found that it may boost resistance to the common cold and decrease blood pressure (36Trusted Source, 37Trusted Source, 38Trusted Source).
Although it’s a high-carb vegetable by weight, the amount typically consumed in one sitting is very low due to its strong taste and aroma.
One clove (3 grams) of garlic contains 1 gram of carbs, part of which is fiber (39).
SUMMARY
Garlic contains 1 gram of digestible carbs per clove. It may reduce blood pressure and improve immune function.
Kale is a trendy vegetable that’s also extremely nutrient dense.
It’s loaded with antioxidants, including quercetin and kaempferol.
These have been shown to lower blood pressure and may also help protect against heart disease, type 2 diabetes and other diseases (40Trusted Source, 41Trusted Source, 42Trusted Source).
One cup (67 grams) of raw kale contains 7 grams of carbs, 1 of which is fiber. It also provides an impressive 206% of the RDI for vitamin A and 134% of the RDI for vitamin C (43).
A high intake of vitamin C has been shown to improve immune function and increase the skin’s ability to fight damaging free radicals, which can speed up the aging process (44Trusted Source, 45Trusted Source).
SUMMARY
Kale contains 6 grams of digestible carbs per serving. It’s high in antioxidants and has more than 100% of the RDI for vitamins A and C.
13. Cucumbers
Cucumbers are low in carbs and very refreshing.
One cup (104 grams) of chopped cucumber contains 4 grams of carbs, less than 1 gram of which is fiber (46).
Although cucumbers aren’t very high in vitamins or minerals, they contain a compound called cucurbitacin E, which may have beneficial effects on health.
Results from test-tube and animal studies suggest it has anti-cancer and anti-inflammatory properties and may protect brain health (47Trusted Source, 48Trusted Source, 49Trusted Source).
SUMMARY
Cucumbers contain just under 4 grams of digestible carbs per serving. They may help protect against cancer and support brain health.
Brussels sprouts are another tasty cruciferous vegetable.
A half-cup (78-gram) serving of cooked Brussels sprouts contains 6 grams of carbs, 2 of which are fiber (50).
It also provides 80% of the RDI for vitamin C and 137% of the RDI for vitamin K.
What’s more, controlled human studies suggest that eating Brussels sprouts may reduce risk factors for cancer, including colon cancer (51Trusted Source, 52Trusted Source).
SUMMARY
Brussels sprouts contain 4 grams of digestible carbs per serving. They’re high in vitamins C and K and may help reduce cancer risk.
Celery is extremely low in digestible carbs.
A one-cup (101-gram) serving of chopped celery contains 3 grams of carbs, 2 of which are fiber. It’s a good source of vitamin K, providing 37% of the RDI (53).
In addition, it contains luteolin, an antioxidant that shows potential for both preventing and helping treat cancer (54Trusted Source).
SUMMARY
Celery provides 1 gram of digestible carbs per serving. It also contains luteolin, which may have anti-cancer properties.
Tomatoes have a number of impressive health benefits.
Like avocados, they are technically fruits but usually consumed as vegetables.
They’re also low in digestible carbs. One cup (149 grams) of cherry tomatoes contains 6 grams of carbs, 2 of which are fiber (55).
Tomatoes are a good source of vitamins A, C and K. In addition, they’re high in potassium, which can help reduce blood pressure and decrease stroke risk (56Trusted Source).
They’ve also been shown to strengthen the endothelial cells that line your arteries, and their high lycopene content may help prevent prostate cancer (57Trusted Source, 58Trusted Source).
Cooking tomatoes increases lycopene content, and adding fats such as olive oil during cooking has been shown to boost its absorption (59Trusted Source).
SUMMARY
Tomatoes contain 4 grams of digestible carbs per serving and are high in vitamins and potassium. They may help protect heart health and reduce cancer risk.
Radishes are Brassica vegetables with a sharp, peppery taste.
One cup (116 grams) of raw sliced radishes contains 4 grams of carbs, 2 of which are fiber (60).
They’re fairly high in vitamin C, providing 29% of the RDI per serving.
Additionally, radishes may reduce the risk of breast cancer in postmenopausal women by modifying the way the body metabolizes estrogen (61Trusted Source).
SUMMARY
Radishes contain 2 grams of digestible carbs per serving and may help reduce the risk of breast cancer in older women.
18. Onions
Onions are a pungent, nutritious vegetable.
Although they are fairly high in carbs by weight, they’re usually consumed in small amounts because of their robust flavor.
A half cup (58 grams) of sliced raw onions contains 6 grams of carbs, 1 of which is fiber (62).
Onions are high in the antioxidant quercetin, which may lower blood pressure (63Trusted Source).
One study in overweight and obese women with polycystic ovary syndrome (PCOS) found that eating red onions reduced LDL cholesterol levels (64Trusted Source).
SUMMARY
Onions contain 5 grams of digestible carbs per serving and may help lower blood pressure and LDL cholesterol levels.
Eggplant is a common vegetable in many Italian and Asian dishes.
A one-cup (99-gram) serving of chopped, cooked eggplant contains 8 grams of carbs, 2 of which are fiber (65).
It’s not very high in most vitamins or minerals, but animal research suggests eggplant may help lower cholesterol and improve other markers of heart health (66Trusted Source).
It also contains an antioxidant known as nasunin in the purple pigment of its skin. Researchers have reported that nasunin helps reduce free radicals and may protect brain health (67Trusted Source).
SUMMARY
Eggplant contains 6 grams of digestible carbs per serving and may help protect heart and brain health.
Cabbage has some impressive health benefits.
As a cruciferous vegetable, it may help reduce the risk of certain cancers, including esophageal and stomach cancer (68Trusted Source, 69Trusted Source).
One cup (89 grams) of chopped raw cabbage contains 5 grams of carbs, 3 of which are fiber (70).
It also provides 54% of the RDI for vitamin C and 85% of the RDI for vitamin K.
SUMMARY
Cabbage contains 2 grams of digestible carbs per serving. It’s high in vitamins C and K and may reduce the risk of certain cancers.
Artichokes are delicious and nutritious.
One medium-sized globe artichoke (120 grams) contains 14 grams of carbs.
However, 10 grams come from fiber, making it very low in digestible (net) carbs (71).
A portion of the fiber is inulin, which acts as a prebiotic that feeds healthy gut bacteria (72Trusted Source).
What’s more, artichokes may protect heart health. In one study, when people with high cholesterol drank artichoke juice, they experienced a reduction in inflammatory markers and improvement in blood vessel function (73Trusted Source).
SUMMARY
Artichokes contain 4 grams of digestible carbs per serving and may improve gut and heart health.
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