21 abr. 2017

ONE MONTH CHALLENGE WITH KETO CLUB LATINO

all rights reserved Coach Magda, LLC / KETOCLUBLATINO.COM


So, you are ready to start your KETO JOURNEY. I want to give you my 5 gold tips:



1- Clean your pantry and fridge, and trash all the non-KETO friendly food.


2- Print the “allowed foods” list and go groceries shopping, make sure you get all you need to stack your pantry with healthy food.


3- Download a food tracker application. I suggest “Fat Secret or My Fitness Pal”


4- Open an Instagram account to post your keto meals. It keeps you accountable


5- Subscribe to my Facebook Page to stay in touch with me, share recipes and tips.



What is not Keto-friendly food?


“SIMPLE CARBS” = the bad guys

Foods which contains sugar, or starch, grains and high content of carbohydrates (check nutritional information labels on all foods)

WHAT IS KETO-FRIENDLY FOOD?


Proteins, non-saturated fats and GOOD CARBS, aka: High fiber vegetables, green vegetables, and very low glycemic index vegetables and berries.

Here are two lists, one to show you what foods you can eat to stay in ketosis, and one showing the foods you have to avoid if you want to stay keto.

ALLOWED FOODS:
Beef
Steaks
Hamburgers
Pork
Chicken
Turkey
Veal
Salmon and other fish – preferably wild-caught
Tuna
Eggs
Bacon
Protein powder

Only Berries allowed:
Strawberries
Raspberries
Blue berries, etc

Nuts
Greek yogurt
Sour cream
Heavy whipping cream
Cottage cheese
Hard cheeses
Cream cheese
Butter and Olive oil
Coconut oil

Low carb vegetables:
Broccoli, cauliflower, carrots, spinach, onions, mushrooms, lettuce, cabbage, cucumber, kale, zucchini, eggplant, one tomato per day, the juice of a lime/lemon per day, etc. (check nutritional values for more choices)

Coffee, tea or water
Stevia (up to 3 packets per day)

Herbs, spices, peppers, pickles, bottled spicy sauces,
Non-sugary dressings
Ranch dressing
Cesar dressing
Greek dressing
Apple vinegar

This list is not a full list, but it gives you an idea of how you would be eating during a keto diet. Get you a carb tracker app like “fat secret, my fitness pal, Atkins, etc.” to learn more about carb count for each food you are thinking to include in your meals.

I always tell my followers to apply the “RULE OF TASTE” if it tastes sweet and/or feels starchy “DON’T EAT IT”


FOODS TO AVOID

All starch, grains and sugars

Pasta
Bread
Tortillas
Cookies
Candies
Sodas
Chocolate
Potatoes
Sweet potatoes
Corn
Peas
Carrots
Yogurt
Fat free foods
Margarine
Starchy vegetables
Beans
Pizza
Beer
Sport drinks
Cereals
Granola
Fruits

This list is not extensive, but it gives you a great idea of what you should not be consuming during a keto diet.

You can create your own meals, but keep them balanced. Always include veggies in each meal, good source of fat and moderate amount of proteins.

In the Keto Club Latino way of eating, you will be calculating macros to keep a ketogenic balance of your daily meals.

The daily macro formula that I have been following looks like this:

5% Carbohydrates
70% Fat
25 % Proteins

CALCULATING YOUR DAILY MACROS

Track every meal in your food tracker application. Plan ahead, so you can manage your macros.
Before the day ends, check your progress to make sure you don’t need to make adjustments
Try to balance your meals following the formula above referenced.

Imagine that you have 3 partitions in your plate. A very small partition will be to place your carbohydrates, about a quarter of your plate is to place your proteins, and a very large portion belongs to the healthy non-saturated fats.
It should look like this plate:
(turkey + bacon = protein); (salad = good carbs/fiber); (avocado and dressing = fat)



Be aware of “low carb” marketed products, a lot of people have reported to stall and hit long plateaus by consuming these products. Every human body is different, so is your responsibility to try and test. I kept my meals very simple and NATURAL, while I was losing weight. Once I reached my goal, I have become more liberal about my choices, and started trying processed or low carb marketed foods. I would highly recommend to eat organic, grass feed meats and whole foods as much as you can.

I am not a physician, I have no health or medicine background, I can't and I don't give any sort of health or medical advice. What I share in my blog is my history, what worked for me to lose the extra rounds, become healthier and stop the yo-yo syndrom I was on.  Trying to repeat the steps I did to get where I am now, is your own choice. I always recommend to talk to your primar y care physician to make sure you may follow a cetogenic diet.

I was diagnosed with epilepsy in my childhood, then diagnosed with cronic tendonitis just couple years ago; for me, keeping a keto lifestyle has helped with my medical conditions, I don't need to take medication for the epilepsy or for my tendonitis, my health has improved, I am more energized and I feel stronger. But every body is different, and beginning a new diet or change of habits is something that only your doctor can supervise. So be responsible and get your doctor advice before starting this or any diet.

Please forgive my typo or poor gramar, English is not my first language. I am making a big effort here to put this post for my english speaking followers,  who have been asking for this information.

I began my blog trying to reach my latino community, but I am very pleased to be followed by English speakers as well.

Keto Club Latino
Instagram @ketoclublatino
Facebook Page www.facebook.com/ketoclublatino








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