Meal plan

19-Day Keto Diet Meal Plan And Menu For Beginners Weight Loss

Keto Snacks

Not only is there recipes for breakfast, lunch and dinner, there are also plenty of snack recipes included that you can have to support your main meals, all these have been supplied to help you keep that full feeling so you have less intention of giving up, although the snack recipes are arranged for each week, it is possible to mix and match these for when you feel like them.

There are sumptuous smoothies, to one cup brownies, chips for a night on the sofa and many more.

There are even popsicles and an easy to make ice cream that will stop you feeling deprived in any way.

As with the main meals, most have a limited carb count which should help you to reach a state of Ketosis in the quickest way with the minimum of effort, even these can be mixed and matched if so desired, the choice is yours.

Exercising On The Keto Diet

Strictly speaking, there is no reason, why you need to exercise whilst on the Keto diet, to lose weight, the diet will do all the work.

Although there are other benefits of exercise most of which are beneficial to your health:

1. Improved Bone Mineral Density

Studies show that resistance training improves bone mineral density in obese postmenopausal women.

2. Improved Immunity

Exercise may help you boost your immune system.

Keep in mind that over-exercising will have the opposite effect.

3. Improving Diabetes By Increasing Insulin Sensitivity

Moderate aerobic exercise lowers blood sugar, the addition of one 10-second sprint after moderate-intensity aerobic exercise can reduce hypoglycemia risk in physically active individuals who possess type 1 diabetes.

4. Brain Health

Exercise improves age-related cognitive decline and helps prevent neurodegenerative diseases.

5. Cardiovascular Health

Both vigorous and moderate physical activity help prevent coronary heart diseases.

6. Anti-Aging Benefits

Exercise may increase life expectancy by decreasing mortality risk factors like high blood pressure, type 2 diabetes, coronary heart disease, stroke, and cancer.

You should not exercise just for the sake of burning calories to aid in weight loss, exercise should be done to promote muscle tone and help you feel good about yourself, so whatever activity you do, do it for pleasure.

If you contemplate any exercise, you should allow for plenty of rest between sessions, due to the lack of carbs, you may overdo it and be prone to dizzy spells until you have become accustomed to the diet properly.

Dining Out Tips On Keto

Dining out especially at fast food joints could seem a bit daunting, but you have options that you may not realize you had.

I will run through some of the more common places, and what is available for you.

McDonalds / Burger King

Both McDonald’s and Burger King offer items that can be made low carb at a cheap price, you can ask for a breakfast sandwich at either restaurant and order without the bun the same goes for a grilled chicken breast or burger for lunch or dinner.

My personal favorite is the McDouble from McDonald’s Value Menu, just forget the bun and the ketchup, very tasty and keto-friendly at only 4g carbs.

KFC

KFC is a great place to stop for a meal, each serving of their grilled chicken is either only 0 or 1g of carbs.

Order a few pieces of grilled chicken is super simple and super quick.

Just remember to skip most of the sides and ketchup, but if you must have one, order an individual serving of green beans which is only 2g net carbs.

If you prefer a salad, order without dressing and it will only be around 2g of carbs

Taco Bell

You may be able to order just the side dishes, the chicken, beef, lettuce, and guacamole come in cheap and the number of carbs is pretty decent also.

Gas Stations

Many gas stations offer eggs, deli meat and string cheeses which can be a viable option, also if they sell a breakfast sandwich, just discard the bun and you will be left with tasty sausage, egg, and cheese.

Wendy’s

Their double stack order without a bun comes in at 4g carbs, it is also easy on the wallet, they also have the ultimate chicken grill sandwich which is 5g carbs without the bun.

In-N-Out Burger

If you are lucky to live close to these guys, they will supply a burger without a bun, but instead of a bun, they will supply it in a lettuce wrap.

Just swap the house spread and replace it with mustard and extra pickles.

Chipotle

Fancy Mexican? For spicy food, this is probably your best bet, just order the burrito bowl without rice, or they have a wonderful salad available.

The meat, cheese, sour cream, lettuce and salsa costs extra, but it can be worth the little extra to be satisfied with some wholesome food without any fear of overstepping your carb mark.

Unwich

All of their sandwiches can be ordered without bread or tortilla which is replaced by a lettuce wrap, as you can order online you are able to check your carbs as you go.

Five Guys Burger And Fries

These guys will supply your burger without a bun and without any hassle.

They will supply a lettuce wrap or you can take it to go in an aluminum tray.

You can also pick your toppings from their menu board.

They also give extra cheese and extra bacon at no extra charge, if you find yourself dining in, they also have peanuts in the shell that you can nibble on while waiting for your burger.

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