Plan 1. Keto Good

Most people should dip their toes into a Keto Lifestyle at first. It can be overwhelming for some, but actually it is very simple once you get used to it. A Keto Good Lifestyle should start with a carb intake around 25g - 50g per day.

Let's look at what eating a Keto Lifestyle really means. Ketosis happens when your body turns to fat to burn energy. The Keto diet will put your body into a state of Ketosis. This can be done by lowering intake of carbs; proteins and increasing healthy fats.

Stick to simple real foods that are listed below.


Meats:
Chicken (whole, thigh, breast), pork (shoulder, belly, loin), steak (hanger, flank, sirloin, chuck, filet mignon, prime rib), high quality sausage, ground/hamburger meats (pork, beef, turkey, lamb), roast beef, ham, bacon, duck

Seafood:
Salmon, tuna, trout, tilapia, halibut, crab, lobster, swordfish, pollock, cod, oysters, shrimp

Fats and oils:
Olive oil, coconut oil, flaxseed oil, avocados

Dairy:
Heavy creams, grass-fed butters, hard cheeses, and eggs

Nuts:
Keto nuts and nut butters (no added sugars or oils)

Low-carb vegetables:
Leafy greens like kale, spinich, swiss chard, mustard greens, and lettuce, green beans, cabbage, celery, mushrooms, zucchini, asparagus, broccoli, eggplant

Condiments:
Salt, pepper, sugar-free herbs and spices The chart shown below is the ratio for someone on a Plan 3. Keto Best Lifestyle.
Your percentages will be based on your level of commitment.

Plan 2. Keto Better

Important for you to know that too much protein is in fact a bad thing for Ketosis. Excessive protein will be converted into glycogen and have a similar effect on Ketosis as eating too many carbs. On the other hand too little protein will result in muscle loss.

According to The Art and Science of Low Carbohydrate Performance, the multiplying factor should be between 0.6 - 1 gram per pound to 1.3 to 2.2 grams per kilogram of lean mass.

To determine your recommended protein intake see the chart below based on activity level. A calculation example: if you weigh 160 lbs and your body fat is 30%, your lean mass is calculated as follows using the activity levels listed below. (Weight x Body Fat x Activity Body Mass Number). Sedentary person:
60 lbs x 30% body fat = 112
112 x .6 = 67 grams of recommended protein consumption

Extremely active person:
112 x 1.0 = 112 grams of recommended protein consumption

Click Here for a Protein Content in Foods list

The chart shown below is the ratio for someone on a Plan 3. Keto Best Lifestyle.
Your percentages will be based on your level of commitment.

Plan 3. Keto Best

When you've made the decision to follow a full Keto Lifestyle, your daily consumption of Net Carbs is critical to keep track of. For Keto Best, 5-10 grams of net carbs is best.

When you are looking at a label, here is a basic formula that you can use.

Total carbohydrates per serving minus number of grams of fiber (soluble and insoluble) per serving Minus 1/2 the number of grams of sugar alcohols if 5 or more from total Carbohydrates = Net Carbs

See the chart below for Net Carb estimates from fruits and vegetables per 100 g.

The chart shown below is the ratio for someone on a Plan 3. Keto Best Lifestyle.
Your percentages will be based on your level of commitment.

A Keto diet has to be followed closely, that is why it is best to not call it a diet, but rather a lifestyle. It is important for you to adjust your percentages based on your weight loss goals.

Valentus Keto Creamer supports a Keto Lifestyle while you are reaching for your goals.