Ketosis also lowers LDL cholesterol, promotes cardiovascular health and treats diseases such as type 2 diabetes, hypertension, Alzheimer’s and various cancers. You’ll explore new, healthy sources of fat such as organic grass-fed butter, almond oil, flax, olive oil, avocado oil, coconut oil and MCT oil. Bring back the crunch with bacon, or try something unexpected using exotic high fiber, low carb veggies.
This infographic of the keto food pyramid shows the importance of each low carb food in a simple way. If in doubt, choose the safest low carb items using our complete list of over 200 ketosis foods.
Special test strips called keto sticks (or ketostix, keto strips) are used to detect ketones in the urine, a sure sign of ketosis. Keto sticks are a good detector of ketosis, but if the strip doesn’t register the presence of ketones, you can still be ketosis. Fat-adapted low carbers may not register ketones after being in ketosis for long periods of time.
Fat-adapted low carbers use ketones more efficiently and levels may not be detectable in the urine, even though they are in ketosis.
Interactive digital and audio keto meal plans slide you into fat-burning mode, without needing to go strict low carb!
These meal plans combine the advantage of a low-carb approach with a low calorie meal plan. A 2011 study showed that eating a low-carb diet can help reduce hunger, which is essential if you are following a very low calorie plan of 1200 calories per day. To follow this plan, divide your allotted 1200 calories into three meals of 300 calories each and three snacks of 100 calories each.
The diet relies on lean protein, berries, and vegetables as well as the use of cooking spray. If you decide to make other substitutes, bear in mind you will need to reduce the portion size of some items because of differences in calorie counts. Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. During phase 1 of the Atkins diet, followers should eat a protein-rich breakfast within three to four hours of waking, advises the Atkins website.


Dinner during phase 1 of the Atkins diet could be grilled fish served with steamed vegetables and a salad, a ground beef burger -- minus the bun -- paired with your favorite vegetables, or a broiled pork chop with mashed cooked cauliflower mixed with cheese.
Coconut oil gives food a nice “buttery” (not coconut) flavor, and is one of the healthiest choices for cooking and baking. MCT converts into energy faster than other oils, ignites your body’s metabolic rate and helps maintain healthy levels of cholesterol.
Add to salads, smoothies or your latest Bulletproof coffee fasting plan for immediate, all-day energy. Set at 1,200 calories and under 25 grams of carbs per meal, this plan is considered very low-calorie and moderately low-carbohydrate. These two strategies together can accelerate weight loss, helping you achieve quick results. If you can see results for your efforts while experiencing minimal hunger, you are more likely to stick to the plan and less likely to stray down paths with foods higher in calories. In many cases, the meals listed below have lower effective carbohydrate counts because fiber is counted as a carbohydrate as far as nutritional information goes, but it does not affect blood sugar the way other carbohydrates do. Feel free to mix and match for a meal plan that will maintain you at around 1,200 calories per day with low carbohydrate counts.
A tablespoon of oil or butter contains up to 120 calories, calories you cannot afford to add, if you are sticking to the 1200 calorie plan. An online calorie counter and reading food labels can help you make good choices while staying within the calorie limit using low carb foods. Combining low calorie options with foods low in carbs can help you achieve your weight goals that much quicker.
She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. In the plan's first phase, known as the Induction phase, dieters are instructed to avoid fruit, dairy products such as milk and yogurt, starchy vegetables like potatoes or corn, and any form of sugar and all grains, including bread, pasta or rice. A typical breakfast could consist of a spinach and cheese omelet topped with fresh salsa and diced avocados, lean strips of steak sauteed with allowed vegetables such as sliced onions and bell peppers, or smoked salmon served with cream cheese and cucumber. Season your meals with salt, pepper, herbs or spices, as desired, but avoid condiments like ketchup that are high in carbohydrates. Atkins-friendly choices during phase 1 include raw celery sticks with salad dressing as a dip, cherry tomatoes with cubes of your favorite allowed cheese or cucumber slices spread with cream cheese.


It's important you eat at least 1,200 calories per day in order to support your body's basic metabolic needs. The best way to ensure you are adhering to calorie and carb counts is by weighing your food on a kitchen scale or measuring it carefully.
Variety helps ensure you do not become bored with your diet, and eating a variety of foods across the spectrum of color will ensure you get all of the vitamins and minerals you need. Because vegetables, particularly leafy greens, are low in both carbohydrates and calories, they figure strongly into these meal plans. You can, however, eat plenty of lean beef, poultry, fish, shellfish, eggs, cheese and non-starchy vegetables during the two weeks of phase 1 of the plan. Traditional breakfast meats like ham or bacon are allowed, but Atkins dieters should eat them in moderation since they are usually cured with sugar and contain added preservatives like nitrates. A salad of mixed greens topped with diced raw vegetables and grilled chicken could serve as lunch, as could tuna salad spooned into fresh avocado halves or an Atkins-brand frozen entree like Italian sausage primavera. You may also choose one of the low-carbohydrate snack shakes or diet bars marketed by Atkins. Use commercial dressing on your salad as long as it has no more than 2 grams of net carbohydrates per serving. Aim to drink at least eight 8-ounce glasses of water daily; coffee, tea, plant milks, like almond milk, and diet soda are also allowed. When planning your snacks, Atkins dieters should always pair a relatively high-carbohydrate food -- broccoli or avocados, for example -- with a rich source of protein or fat, such as cheese or meat.
Do your sums and you'll quickly realise the Lite n' Easy approach represents great value for money. In order to maximize nutritional intake, the 1200 calorie low carb meal plan leaves no room for empty calories. If you make your own mayonnaise-based dressing, choose a mayonnaise that contains no added sugars.



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