How to Lose Weight and Get Healthy with Keto

how to lose weight and get healthy - custom keto diet plan

Here you will learn how to lose weight and get healthy

How to lose weight and get healthy does not mean you have to starve yourself and give up all your favorite foods. Not only that, But you can still enjoy delicious meals like filet mignon steak with garlic herb butter.

But let’s not get ahead of ourselves. Let’s start with the main culprit behind our weight gain problems. Yes, it’s SAD, which stands for the “Standard American Diet.”

SAD Standard American Diet

The Standard American Diet is sad in every way. In fact the American food and nutrition industry has let us down in every way possible. We’ll get into exactly what the Standard American Diet is in just a bit.

But the proof of this pudding is right in the eating! More than 99 million Americans are overweight and, of these, 35 million are obese.

You are considered obese if you have a Body Mass Index (BMI) of 30 and above. You can check out the CDC definition here.

But we don’t need to get too much into this. After all, if you are reading this, you likely know if you are overweight. It is just a question of knowing what to do about it. 

And, believe it or not, losing weight is not that hard. It all comes down to changing some of our eating habits and avoiding common weight loss mistakes.

Weight Loss Mistakes to Avoid

Here we describe 4 common weight loss mistakes people make and how you can avoid them. It just takes a little time to understand them and how to overcome them.

1: Failing to maintain a calorie deficit

It is a simple fact that you will gain weight if you consume more calories via your food and drink than you expend in energy output via physical activity. And physical activity is not just exercise. It includes the activity of simple daily living.

“Oh, No!,” I hear you say. “You’re going to starve me!” Absolutely not. The plan I’m going to show you will put you on a caloric deficit but you won’t feel it. Bear with me.

And this brings me to the next mistake.

2: Going on a starvation diet plan

It’s really easy to make this mistake. After all, based on the “calories in, calories out” theory, if a calorie deficit of, say, 250 calories will get me on the path to weight loss, then it stands to reason that a calorie deficit of 1,000 calories will get me there 4 times as fast, right?

Wrong. In fact, all this does is screw up your metabolism. Your body, which has inherited many thousand years of human experience, now thinks that a famine has befallen the world and that you must actually be starving – not just on a crash diet.

So a defensive mechanism kicks in. Faced with this kind of a calorie deficit, your body automatically slows down its metabolism in order to conserve the energy that is stored in the body fat. So fat burning and weight loss come to a screeching halt.

This is why crash diets don’t work – aside from being a miserable and unsustainable experience. And it is why you need a calorie balanced meal plan designed exactly for you, your body, your lifestyle, and your weight loss goals. 

So we segue neatly to the third mistake.

3: Believing that all calories are made the same

And here we get to a crucial distinction. After all, our goal is not weight loss but rather fat loss. In fact, weight gain can be good – if it’s muscle and bone mass.

And in terms of looking and feeling good, it is fat loss that matters. And this is where we get to the crux of the keto diet and how it compares to the Standard American Diet.

It’s all about Macronutrients. Take a look at this illustration comparing the macro makeup of the Standard American Diet as compared to the Keto Diet:

how to lose weight and get healthy

On the Standard American Diet, the structure is 20 -35% Fats; 10 – 35% Proteins; 45-60% Carbohydrates. 

By contrast, the Ketogenic Diet is 70-75% Fats; 20-25% Proteins; 5-10% Carbohydrates.

As you can see, the Keto Diet turns the Standard American Diet on its head, when it comes to the relative proportions of fats, proteins, and carbohydrates.

Obviously, foods that are composed of fat, protein, and carbohydrate macronutrients all have a calorific value. But when it comes to fat loss, carbohydrates just get in the way.

If you eat too many carbs, you will find it very hard to lose weight, even if you are running a calorie deficit. This is because carbohydrates cause spikes in insulin levels. And it is high levels of insulin that get in the way of fat loss. This happens in two ways.

First, insulin can block the release of fat from your cells. And if fat is not released, the body can’t burn it.

Second, high insulin levels cause the conversion of glucose energy in the bloodstream into body fat.  

For this reason, they call insulin the “fat storage” hormone.

But insulin control though reduced carbs is only one aspect of the Keto diet. We’ll go into its other aspects in just a bit. But first, let’s take a look at mistake  #4. 

4: Trying to stick to a restrictive diet

To follow a diet that is too restrictive just goes against human nature. We only have just so much willpower. And it runs out. 

We start out with the best of intentions. But you can only eat just so much asparagus and chicken. It’s just too easy to fall off the wagon and then be back where you started from or worse. Check out this article.

This is a sore subject for many people – maybe even you. So we won’t dwell on it, except to say that with Keto, you just don’t have to endure a super restrictive diet. Keto can keep the joy of food in your life.

Let’s dig into it.

The Ketogenic Diet Plan for Weight Loss

First up, with the Custom Keto Diet Plan, you avoid the 4 weight loss mistakes we have talked about. 

1) You can go into a calorie deficit but feel good and comfortable about it. 

2) You don’t have to go on a starvation diet.

3) It solves the carbohydrate problem.

4) You don’t have to go on a super restrictive diet.

And then, aside from solving the basic fat loss problem, the Custom Keto Plan is literally tailored to your own individual needs and personal tastes in food.

You do not have to suffer an overly restrictive diet and you are not going to feel hungry, despite the planned calorie deficit. In fact, you are actually going to enjoy your keto diet.

What’s more, the plan is designed by a team of nutrition experts, chefs, and personal trainers. And it is all based on the best of the Keto Diet theory. Let’s review.

How Does the Ketogenic Diet Work

In a nutshell, a diet that is very low in carbs in proportion to fats and proteins puts you into a state known as “ketosis.”

In a standard diet, your body relies on carbs, which become glucose and stored fat, for fuel to perform all its functions. So, if you reduce your carb input to minimal, your body has to find an alternative form of energy for the fuel to survive.

So, enter the ketone.

Your liver produces ketones for energy when there is no glucose to draw on. And when your body starts to use ketones and fatty acids as fuel, it enters into “ketosis.” And this is why the keto diet is superior for fat loss.

But this seems counterintuitive. How is it possible that a diet that has you eat a lot of fat results in fat loss? That just does not seem to make sense. 

However, a widely referenced article in the British Journal of Nutrition (Br J Nutr. 2013 Oct;110(7):1178-87), cited here, for example, states:

“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”

And see this chart as to how a Ketogenic diet performs vs a standard Low-fat diet:

how to lose weight and get healthy

Ketogenic diet information by WebMD

This article at WebMD explains the ketogenic diet and its benefits it a little differently. 

We can summarize the mechanism and benefits of the keto diet as follows:

  • Ketosis occurs when the body doesn’t have enough carbs to burn
  • In ketosis, the body burns fat and makes ketones for use as energy
  • The keto diet not only burns fat. It also takes the edge off your hunger and helps you maintain muscle.
  • Very low carb diets can also help with metabolic syndrome, insulin resistance, and type 2 diabetes

Keto Diet Myths

Unfortunately, there is some myth and misinformation out there about the keto diet. So let’s dispel it.

Myth #1: Keto will kill me

Unfortunately, people confuse ketosis, which is safe and beneficial, with ketoacidosis, which can be deadly. Ketosis is what the keto diet is designed to bring about. 

Ketoacidosis is a condition where your body builds up too many ketone acids, which are the byproduct of breaking down fat. When your body builds up too much in ketones, you can die. 

But ketoacidosis is only a risk for people whose bodies produce no insulin. It is a complication of diabetes. As long as your body is producing insulin you have nothing to worry about.

Myth #2: I won’t enjoy my food

People get stuck on the idea that keto is a diet loaded with one-dimensional items like eggs, butter sticks, and liquid fat. Nothing could be further from the truth. In fact, the keto diet is replete with food that we associate with “guilty pleasures.” If you like fatty and salty foods, you are well on your way to enjoying keto.

Myth #3: High-fat foods are bad for you

It is an unfortunate conventional wisdom that high fat foods are bad for us and are responsible for America’s obesity epidemic. In fact, it is carbohydrates, and especially sugar, that is responsible for this. 

Over-consumption of polished rice, potatoes, and refined flour products is the main culprit.

In fact, fatty foods are more consistent with how our bodies evolved over time. And fat is metabolized into healthy compounds.

By contrast, carbohydrates are responsible for inflammations, cardiovascular problems, and certain cancers.

Here is Jackie Eberstein, a dietary authority:

how to lose weight and get healthy

Myth #4: It’s very hard to stay on a keto diet

We are creatures of habit, especially in our tastes. So we resist strange foods. What’s more, we have it in our head that Keto is a strange diet. 

But this is a total misunderstanding of keto. There is a keto substitute for everything, including high carb dishes. And this is where the Custom Keto Plan comes in. It will handle all the creative substitutions for you. So it will be made easy for you to stay on your keto diet.

Myth #5: I don’t have time to go keto

Not so. Custom Keto does not require you to change your schedule. And it does not require you to do any thinking beyond determining what your taste profile is and what flavors you prefer. After that, the Custom Keto meal plans pretty much put themselves together.

And 90 percent of the time most of the dishes you already enjoy can be converted into keto. There are even keto bread substitutes. Check out this video.

So now that we understand the basics of the ketogenic diet, let’s explain why the Custom Keto diet plan works so well.

8 Week Custom Keto Diet Plan Review

Here are the reasons you should get the Custom Keo Plan.

1: Your fat-burning rate will increase by comparison with a low-fat diet

amount of fat burned per minute on keto

2: It makes following a keto diet easy, simple and enjoyable

The Custom Keto Plan is all thought out for you. All you have to do is enjoy it. And who doesn’t enjoy eggs and bacon or steak and cheese?

3: Your hunger pangs will simply fade away

This is one of the most important aspects of the Ketogenic Diet. It is just a fact of human nature that no diet can be successful if it leaves you hungry. Eventually, hunger will beat will power every time. You just give up. And then you inevitably suffer the diet rebound effect, where you gain back all the weight you lost – and then some.

This is one of the most important ways in which the keto diet can be successful for you. Compare the hunger effect of the keto diet with the standard low-fat diet.



how to lose weight and get healthy

And with the Custom Keto plan, you don’t even have to think about “crash dieting.” Crash diets are really bad for you, especially if you go on “yo-yo” diets. Aside from the fact that they just don’t work, they are bad for your heart. See this disturbing CNN article.

So stick with Keto. It works and does not harm you.  And, compared to eating carbs, keto can take the edge off your hunger. Here is health blogger Jimmy Moore. 

jimmy moore on carbohydrates

4: You don’t have to exercise to achieve the results you want

Now don’t get me wrong here. Exercise is a good thing and highly recommended for overall health. We like simple walking, light weight training, combined with jumping interval training.

But working out is not a prerequisite for the keto diet. You will lose fat, whether you exercise or not.

5: The Keto Diet is healthy and safe

Studies have shown that the keto diet has a beneficial effect on heart health, metabolic health, and cholesterol levels. Here is a great explainer article, for example. 

Keto can elevate the good HDL cholesterol, decrease triglycerides, and help with blood pressure.

There is also research indicating that keto can benefit mental health by reducing depression. It can also prevent, manage, and even reverse type 2 diabetes. It may also prevent or fight some cancers.

On top of that, being in a state of ketosis can help with one’s mental acuity. Here is noted keto diet expert Dr. Bryan Barksdale.

Dr. Bryan Barksdale on keto

6: The Custom Keto diet is reliable and natural

With this Custom Keto diet plan, you will start to lose fat automatically. It’s just how it works.

Besides keto is entirely natural. Here is Dr. Terry Wahls.

7: The Custom Keto diet is a “No Brainer”

Once you understand the mechanisms and benefits of the keto diet, it is easy to get enthusiastic about the plan. But where the heck do you start? 

How does the 70-75% Fats; 20-25% Proteins; 5-10% Carbohydrates diet structure theory translate into a real-life meal plan? Trying to figure that out on your own is just about enough to make you want to quit the keto diet before you even begin.

But the 8-week Custom Keto plan gets you over this hurdle. There is no trial and error. No frustration. No delay. No headaches. You can get virtually instant access to your own, customized keto meal plan.

Here’s a summary of what you will get:

  • A diet plan that is optimized for your own personal ideal macro and calorie requirements.
  • A plan that is designed by industry experts, including chefs, nutritionists and personal trainers.
  • A plan that is science based so that you can rely on the recommendations made for your personal situation.
  • A plan that results in delicious meals based on your own food preferences.
  • A variety of menus that can get you excited about following the program for its full 8 weeks duration and beyond.
  • With each meal plan you get options you can use to make food substitutions to suit your personal preferences. For example, you might want to use beef rather than bacon.
  • You will find terrific variety in the planning. This will ensure that you do not get bored by your food choices but also makes sure that you get the right nutrients in the right proportions.
  • You will get clear, step-by-step instructions and recipes that will work for you even if you have no experience as a cook.
  • And perhaps most important of all, you will get downloadable weekly shopping lists that will save you hours in the supermarket.

8: Contents of the Custom Keto Plan

In fact, let’s take a moment to review what you get with the Custom Keto plan.

Video Library:

  1. An A-Z of the Ketogenic Diet
  2. Introduction to Keto
  3. What is the Ketogenic Diet
  4. Benefits of the Ketogenic Diet
  5. Keto Diet and Blood Pressure
  6. What to Eat On a Keto Diet
  7. How the Keto Diet Works for Weight Loss
  8. Keto Diet: Getting Started
  9. Keto Recipes
  10. Keto Tips, Hacks, and Conclusion

PDFs:

  • Day-to-Day recipes for breakfast, lunch, dinner and snacks
  • Shopping lists for each week
  • 11 cookbooks
  • Portion sizes
  • Options to swap out meals that don’t appeal to you
  • Nutritional breakdown of every recipe and meal
  • A list of recommended supplements
  • Lists of ingredients with links to find them online, if you have difficulty sourcing them locally

You will get fully personalized menu plans based on your own lifestyle, exercise profile, food preferences, and weight loss goals. There is no guesswork involved.

9: The Custom Keto Plan is inexpensive and has a money-back guarantee

If you were to hire your own nutritionist to design a personalized keto diet plan for you, it would be very expensive. You should expect to pay many hundreds of dollars for counseling and consulting meetings, follow-ups, the plan itself, and any modifications.

And if anything went wrong, forget about getting your money back.

But with the Custom Keto plan, you only pay $37 and there is a 60-day money-back guarantee, that lasts for the length of the program itself. So you can test the program without any risk to you. This is yet another factor that makes Custom Keto such a “no brainer.” 

All that’s required of you is the sincere desire to give it a shot.

So that’s how you lose weight and get healthy. And you can do it by clicking here. You’ll be glad you did.

10: Smoothies

Once you have achieved your weight goals with the Custom Keto plan, we highly recommend modifications to your diet going forward to include a smoothie a day.

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