Beginner's 30 Day Keto Meal Plan & Guide:
Keto Quickstart
Updated & Expanded
Get the results you crave
I eat 175 grams of fat per day, and in 3 months I lost 35 pounds, 27 inches, and reduced my body fat from 43% to 28% – without exercising even once.
Even though I still want to lose more, I am not in the best shape since having my daughter.
And I achieved this with minimal effort on my part through a high-fat diet called The Ketogenic Diet (keto for short). I eat whole foods, that I can feel good about eating with no crazy meal prep, meal planning, calorie counting or any of the other craziness that goes along with “diets.”
Keto fits my life because it's easy, because it makes me feel good, and because it's ridiculously achievable.
My body feels better than it has in years – and my doctor is happy too! My body fat percentage is within normal, my hormones have leveled out, and my blood sugar and insulin levels never take me for “rollercoaster rides” anymore.
If you're fed up from trying every diet out there, from over-exercising, or from counting calories until you're blue in the face….
Why not try something you never have.
Teach your body to burn fat
Updated with more resources than ever before, Keto Quickstart is bursting with the information, strategies, and ridiculously easy high-fat, low-carb, delicious recipes that I used to turn my body into a fat-burning machine by switching it into nutritional ketosis – a natural state where my body burns fat for fuel instead of carbohydrates.
Just beginning Keto? Then start here….
Comes with a 30-Day Meal Plan, Shopping Lists, and Recipes + The Intro to Keto that everyone should read.
The information, meal plans, and nutritional guidance contained within Keto Quickstart offer you the ability to reach food freedom without majorly reducing or tracking calories, achieve optimal body composition as you burn fat, as well as improve your metabolism.
Keto Quickstart will allow you to eat real foods you actual like that allow your body to reach nutritional ketosis and…
- Reach the weight you've been wishing for without feeling deprived.
- Achieve food freedom by ridding yourself of food guilt, planning, or preparation.
- Maintain not only steadier energy levels, but higher energy levels than you have before.
- Stop the cycle of self-hate and love your body!
You are SO ready for this.
Download Now:
The Simple Science of Keto….
Your body prefers to burn carbohydrates (in the form of glucose) for fuel when they are available. This is a good thing!
But when we eat too many carbs, this is where problems start:
First, your body will not have an immediate use for all of the carbs you ate. This triggers an elevated insulin level.
The elevated insulin, combined with excess carbohydrates tells your body to store the extra as fat.
Even worse, elevated insulin levels prevent your body from releasing fat from it’s cells to be burned as energy. They have also been linked to many diseases from cardiovascular problems to Alzheimer’s, and more in addition to metabolic disorders that many people struggle with.
So eating a low carb, high fat diet is good?
Yes!
When there are no carbs, your body switches over to burning fat for fuel, and low insulin levels allow it to do so very efficiently.
Nutritional Ketosis is just a shift in your metabolism from burning carbohydrates, to burning fat.
In other words, The Ketogenic Diet will turn you into a fat-burning machine.
Who is Keto Quickstart For?
Anyone struggling with:
- Low Energy
- Lack of Focus
- Sleep quality
- Overeating
- Fuzzy Brain
- Weight Gain
- Hormone Imbalance
- Blood Sugar Spikes
You can do this!
My personal Keto Quickstart results….
So here's the thing: the pictures obviously speak for themselves, even though I hated having my picture taken before going Keto, so I don't have a ton of great ones to compare the “afters” to.
The state of my midsection.
The shape of my thighs.
My face….
My arms.
Just so many things, and even things you can see like not sleeping well, lacking energy, not much mental focus. I could go on, and on, and on.
But, there are some pretty compelling stats about my weight and measurements that seal the deal that Keto was so, so good for me:
I lost, in 60 days:
- 23 pounds
- 2.25 inches on each arm
- 3 inches on my waist
- 5.5 inches on my pooch
- 3.5 inches on my hips
- 1.75 inches on each thigh
- 1.5 inches on each calf
Ya'll, I lost more than 20 inches in 60 days without my energy levels dropping, losing sleep, my hair falling out, or even drinking any of those magic pills or potions that so many people are hawking on Instagram.
Yeah, we all KNOW those don't work…….
My Keto Plan:
I used the Ketogains Macro Calculator to come up with my daily macros. Here was my starting plan:
- 1600 calories/day
- 116 g protein
- 25 net carbs
- 113 grams fat
These numbers were designed to help me lose fat by taking in to account my weight, body fat percentage, activity level, and exercise amount each day.
However, a few weeks in, my energy levels started falling, so I adjusted my calories and macros for increased activity (maybe I wasn't as sedentary as I thought) and used these macros for the remainder of the experiment:
- 1950 calories/day
- 146 g protein
- 25 net carbs
- 121 g fat
I started feeling much better, albeit a bit full at the end of the day, but my body seemed MUCH happier with these numbers.
Ready? Let's go:
What's inside Keto Quickstart?
Keto Basics
- What is Ketosis?
- Why carbs make us fat, not eating fat
- How fat can fuel bodies and make us leaner
- Discover your personalized macros
- Why tracking calories isn't the ticket to losing weight
Teach your body to burn fat
- 55 pages filled with everything you need to know to understand, start, and thrive on Keto. It's broken down into 7 sections.
- What benefits you can expect from Keto
- Busting through Keto myths
- Discover YOUR personalized macros
- 9 ketogenic supplements
- 7 ways to tell if you're in ketosis
- 5 steps to beating keto flu
- …and much, much more
30-Day Meal Plan
Daily and weekly meal plans taking you through your first 30 days of Keto. Designed using formulated keto macros, easy to follow recipes, and efficient meal planning. These recipes and meal plans will set you up for keto success.
- More than 60 daily recipes, ready in 30 minutes or less
- Easy meal prep
- 3 meals per day + desserts every single day
- Weekly printer-friendly meal plans
- Easy-to-use visual layout
- Varied fat and protein sources
- Completely gluten, sugar, and legume free
Weekly Shopping Lists
All of the ingredients you need to follow the Keto Quickstart diet, all in one place, with printer-friendly Shopping Lists.
- Whole food based ingredients
- Items easily found at most local, regional, and national stores
- Links to the best prices I've found on keto pantry staples
- Easy-to-use visual layout
- Varied fat and protein sources
- Completely gluten, sugar, and legume free
Recipes
My best collection, to date, of low carb, high fat, moderate protein recipes with easy-to-follow visual layouts, and directions that will encourage your body to switch into nutritonal ketosis and turn it into a fat-burning machine.
There are 55 pages of easy-to-follow, whole foods based recipes!
Some of the recipes inside…
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- Low Carb Chocolate Peanut Butter Bars
