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How to Start the Keto Diet

Hello everyone. My name is Anthony and I wanted to say, Congratulations on kicking off your Keto / Low Carb Journeys. I thought today would be a great day to hop on here and just give you guys a few different tips when it comes to starting out this lifestyle, just to make things a little bit simpler for you, but I thought there could be no better guy than my good friend, Stephanie, she's done such an amazing job at transitioning her home into a low-carb lifestyle.

 

I thought she would be great to help give you tips to get you started and a simple. And cost-effective way. So listen in, here's my good friend, Stephanie Mielke.

Full Transcription Here 

 

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A ketogenic diet is actually easier to maintain than you think once you’ve tossed out the sugars and extra carbs. When you achieve fat-adaptation, you will notice that hunger cravings diminish substantially while energy remains high.

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I would like to give you and example of a Keto foods list that you could use while out shopping. A keto shopping list is a great way for you to start kick start this lifestyle after getting rid of the extra "carbage" from your kitchen. Feel free to use this low carb food list and start your keto diet today.

What are Net Carbs?

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The typical ketogenic diet macro percentages are 70% fat, 25% protein, 5% net carbs.

Net carbs refer to grams of carbohydrates minus the fiber. This is why it is beneficial to get in all your fiber rich food sources to supply yourself with adequate calories yet remain low-carb.

Keto Tips

  • Daily net carbs 30-50g per day Increase water intake

  • Consume healthy fats (saturated, omega 3's, monounsaturated)

  • Keep protein intake moderate (0.6-1lbs per lean body mass)

  • Eat when you are hungry, stop when you are full

  • Avoid ‘low-fat’ & ‘fat-free’ products

  • Up electrolytes (sodium, magnesium, potassium) 

Try Pruvit's New Healthy Food Delivery
Pruvit Meals / Snacks

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Keto Food List

Free Pruvit Keto Foods List / Keto Meals

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Here is a list of keto foods you can add to your shopping list. These keto friendly options would be a great starting point. 

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Keto Meats

  • Ground Beef

  • Bacon

  • Chicken

  • Turkey

  • Beef Brisket

  • Sausages

  • Beef Jerky

  • Pork Chops

  • Duck

  • Wild Game

  • Ham

  • Pastrami

  • Salmon

  • Lobster

Keto Vegetables

  • Artichokes

  • Okra

  • Onion

  • Zucchini

  • Spinach

  • Spaghetti Squash

  • Peppers

  • Sauerkraut

  • Celery

  • Cauliflower

  • Cabbage

  • Brussel Sprouts

  • Broccoli

  • Asparagus

  • Cucumber

  • Celery

  • Garlic

  • Mushrooms

  • Pumpkin

  • Radishes

  • Kale

  • Green Beans

  • Lettuce

  • Arugula

Keto Fruit

  • Avocados

  • Tomatoes

  • Berries

  • Lime

  • Lemon

  • Coconut

Keto Nuts / Seeds

  • Brazil

  • Hazelnuts

  • Pecans

  • Walnuts

  • Pistachio

  • Macademia

  • Pine

  • Pumpkin

  • Chia

  • Hemp

  • Flax

Dairy

  • Butter

  • Heavy Whipping Cream

  • Hard Cheese

  • Soft Cheeese

  • Cream Cheese

  • Sour Cream

  • Cottage Cheese

  • Greek Yogurt

Keto Flour

  • Almond Flour

  • Coconut Flour

Keto Sweetner

  • Swerve (in any form)

  • Stevia (keep a bottle of liquid stevia in your purse)

  • Monk Fruit

  • Truvia, Xylitol

Keto Oils

  • Coconut Oil

  • Olive Oil

  • MCT Oil

  • Cocoa Butter

  • Bacon Fat

  • Lard

  • Avocado Oil

  • Ghee

Herbs

  • Salt

  • Pepper

  • Garlic

  • Cinnamon

  • Vanilla Extract

  • Rosemary

  • Tumeric

  • Basil

  • Cilantro

Keto Condiments 

  • Mayonaise

  • Mustard

  • Sugar-free Dressings

  • Tabasco

  • Salsa

  • Pickles

  • Jalapenos

  • No-sugar Sauces

  • Capers

  • Horseradish

  • Cider and Wine Vinegars

  • Soy Sauce

  • Olives

Ketosis Made Simple

Take the 10 Day Drink Ketones Challenge

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10 Day Drink Ketones Challenge

Drink VS Diet

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Over 10 Days you will engage in a simple process of Keto OS NAT, making lower carb choices, and increasing water intake. You will receive a Human Optimization guide for a great variety of food that falls into the lower carb category. It will also include a great visual to help with tracking your water intake.

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What’s Inside

Use Pruvit to assist with Keto Meals / Pruvit's 10 Day Drink Ketones Challenge

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  • 20 sachets of KETO OS NAT in a variety of flavors

  • FREE access to our Prüvit Coaches

  • FREE access to our Private Facebook Group

  • Community accountability

  • Lifestyle hacks

  • Exclusive discounts on Prüvit products

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