3 Day menu to get your body into #ketosis quickly

A simplified 3 Day Keto Diet Meal Plan

If you’re coming from a standard American diet, looking over the skimpy variety of foods allowed for the first three days on the keto diet might look a bit scary. A ketogenic diet is going to be a major lifestyle change, so take it slow. 

Don’t panic.

You also shouldn’t make it overly important right now. 

Switching from a typical diet to low carb comes with a huge learning curve. Don’t expect to be perfect. The name of the game isn’t perfection. The name of the game is permanent change.

Day 1

Breakfast

2 eggs, fried, scrambled, poached, or hard boiled
3 slices of bacon
coffee, tea, diet soda, or water

Morning Snack: 2 ounces hard cheese

Lunch

4 to 8 ounce hamburger, without the bun
top with mustard or mayonnaise
1 cup of lettuce salad with full-fat salad dressing
diet gelatin
tea, diet soda, or water

Afternoon Snack: 4-ounce can tuna with mayonnaise (optional)

Dinner

2 to 3 baked chicken legs or thighs, seasoned with herbs and spices
(I normally use seasoning salt, garlic powder, and pepper)
1 cup of lettuce salad with full-fat dressing
diet gelatin topped with real whipped cream
tea, diet soda, or water

Evening Snack: hot chicken broth with minced chicken and celery

Day 2

Breakfast

2 scrambled eggs with 1/4 cup chopped ham
1 ounce hard cheese
coffee, tea, diet soda, or water

Morning Snack: chicken broth with minced chicken, celery, and an egg dribbled into the broth

Lunch

2-cup salad topped with a 4-ounce can of tuna, celery, radishes, and cucumber
full-fat dressing or mayonnaise
diet gelatin
tea, diet soda, or water

Afternoon Snack: 2 deviled eggs

Dinner

6 to 12-ounces broiled steak topped with a pat of butter
celery sticks, cucumber circles, and radishes with ranch dressing
diet gelatin topped with real whipped cream
tea, diet soda, or water

Evening Snack: 4 slices mixed cold cuts with mustard

Day 3

Breakfast

2-egg omelet; fill with 2 ounces grated cheese
coffee, tea, diet soda, or water

Morning Snack: Cucumber slices with ranch dressing

Lunch

1/2 cup chicken salad with bacon, celery, mayonnaise
wrapped in lettuce leaves instead of bread
diet gelatin
tea, diet soda, or water

Afternoon Snack: 3 slices mixed cold cuts with mustard

Dinner

2 small or 1 large pork chop sauteed in butter
small salad of radishes, celery, and cucumbers
full-fat dressing or mayonnaise mixed with mustard
diet gelatin with real whipped cream
tea, diet soda, or water

Evening Snack: Beef broth with chopped meat, celery, and egg dribbled into the broth.

Target those love handles

Let’s be honest… there’s not a whole lot to love about love handles. They don’t fit into your skinny jeans, and they can be pretty challenging to get rid of. Why, you ask? Since love handle fat sits on the side of the abdominal area, lots of people think that a typical ab workout will blast it away. This isn’t the case. Love handles lie on top of the obliques, which are a very specific group of abdominal muscles. In order to really work those suckers, you have to target them precisely.

That being said, it’s a myth that you can spot reduce fat loss. Yes, you can target your obliques to maximize toning, but fat is lost through cardio and diet. We’ve all heard that abs are made in the kitchen, and (unfortunately) it’s true. You can do crunches until the cows come home, but unless you get rid of your excess fat through healthy eating, your toned abs will never be seen. So here’s the best strategy for kicking your love handles to the curb:

Step 1. Eat lean. Eat clean.
 
Step 2. Add in a 30-minute cardio session every other day. If you’re feeling really hardcore, beef it up to 6 days a week. A Duke University study found that people who walked for about 30 minutes 6 days a week gained hardly any abdominal fat over an 8-month period.
 
Step 3. Try the following 10-minute love handle workout. It hits the obliques hard, while also working the rest of your core. Trust me, it’ll give those love handles a run for their money!
 
A 10-Minute Love Handle Workout
 
Repeat the following circuit 3 times, moving as quickly as possible from exercise to exercise. Do this routine 3 times a week.
 
40 Woodchoppers (20 on each side). Using one hand weight, stand with your feet hip-width apart with your weight on your left leg. Start by holding the weight in both hands up by your left shoulder. Next, twist to make a chopping motion down towards your right hip. Allow your feet and knees to pivot with the twist. Raise the weight back up to your left shoulder and repeat for 20 reps. Next work your right side.

50 Russian Twists. Sit on your butt with your knees bent and feet flat on the ground. Your torso should be leaning back at a 45 angle to the floor. Hold a dumbbell with both hands. Lift your feet from the ground, crossing them at the ankles and balancing on your butt. From this position, twist your torso to the right and touch your dumbbell to the ground next to your body. Next, twist back over to the left touching the weight to the left side of your body. Repeat back and forth, all while balancing with your legs and torso raised off of the ground.

 

30 Side Plank Hip Lifts (15 on each side). Get into side plank position with your elbow on the ground and your legs and hips resting on the ground. Engaging your abs and keeping your body in a straight line, raise the lower half of your body up off the ground into a straight plank position. Lower again and repeat. Do 15 on your right side, and then 15 on your left side.

​30 Bicycle Crunches. Lie on your back with your knees bent and your hands behind your head. Do not clasp your hands together. Engage your abs, lifting your shoulders and upper back off of the ground. At the same time, move your right elbow toward your left knee so that they meet in the middle of your body. Next, switch your position by bringing your left elbow to your right knee. Continue as quickly as possible while still keeping your torso raised up off the ground.

how much water is acceptable to drink daily?

You may have heard that you should aim to drink eight 8-ounce glasses of water per day. How much you should actually drink is more individualized than you might think. The Institute of Medicine (IOM) currently recommends that men should drink at least 104 ounces of water per day, which is 13 cups. They say women should drink at least 72 ounces, which is 9 cups. Even still, the answer to exactly how much water you should drink isn’t so simple.

RECOMMENDATIONS
Water recommendationsWhile the eight glasses rule is a good start, it isn’t based on solid, well-researched information. Your body weight is made up of 60 percent water. Every system in your body needs water to function. Your recommended intake is based on factors including your sex, age, activity level, and others, such as if you’re pregnant or breastfeeding.
AdultsThe current IOM recommendation for people ages 19 and older is around 3.7 liters for men and 2.7 liters for women. This is your overall fluid intake per day, including anything you eat or drink containing water in it, like fruits or vegetables.
Of this total, men should drink around 13 cups from beverages. For women, it’s 9 cups.

Children
Recommendations for kids have a lot to do with age. Girls and boys between ages 4 and 8 years should drink 40 ounces per day, or five cups. This amount increases to 56 to 64 ounces, or 7 to 8 cups, by ages 9 to 13 years. For ages 14 to 18, the recommended water intake is 64 to 88 ounces, or 8 to 11 cups.
Women of reproductive ageIf you’re pregnant or breastfeeding, your recommendations change. Pregnant women of all ages should aim to get 80 ounces, or ten 8-ounce glasses of water each day. Breastfeeding women may need to up their total water intake to 104 ounces, or 13 cups.

Demographic
Daily recommended amount of water (from drinks)

children 4–8 years old
5 cups, or 40 total ounces

children 9–13 years old
7–8 cups, or 56–64 total ounces

children 14–18 years old
8–11 cups, or 64–88 total ounces

men, 19 years and older
13 cups, or 104 total ounces

women, 19 years and older
9 cups, or 72 total ounces

pregnant women
10 cups, or 80 total ounces

breastfeeding women
13 cups, or 104 total ounces


You may also need to drink more water if you live in a hot climate, exercise often, or have a fever, diarrhea, or vomiting.

  • Add an additional 1.5 to 2.5 cups of water each day if you exercise. You may need to add even more if you work out for longer than an hour.
  • You may need more water if you live in a hot climate.
  • If you live at an elevation greater than 8,200 feet above sea level, you may also need to drink more.
  • When you have a fever, vomiting, or diarrhea, your body loses more fluids than usual, so drink more water. Your doctor may even suggest adding drinks with electrolytes to keep your electrolyte balance more stable.

Why do you need water?
Water is important for most processes your body goes through in a day. When you drink water, you replenish your stores. Without enough water, your body and its organs can’t function properly.
Benefits of drinking water include:

  • keeping your body temperature within a normal range
  • lubricating and cushioning your joints
  • protecting your spine and other tissues
  • helping you eliminate waste through urine, sweat, and bowel movements

Drinking enough water can also help you look your best. For example, water keeps your skin looking healthy. Skin is your body’s largest organ. When you drink plenty of water, you keep it healthy and hydrated. And because water contains zero calories, water can be an excellent tool for managing your weight, as well.

RISKS
There are risks of drinking too little or too much water.
Dehydration
Your body is constantly using and losing fluids through actions like sweating and urinating. Dehydration happens when your body loses more water or fluid than it takes in.
Symptoms of dehydration can range from being extremely thirsty to feeling fatigued. You may also notice you aren’t urinating as frequently or that your urine is dark. In children, dehydration may cause a dry mouth and tongue, lack of tears while crying, and fewer wet diapers than usual.
Dehydration may lead to:

  • confusion or unclear thinking
  • mood changes
  • overheating
  • constipation
  • kidney stone formation
  • shock

Mild dehydration may be treated by drinking more water and other fluids. If you have severe dehydration, you may need treatment at the hospital. Your doctor will likely give you intravenous (IV) fluids and salts until your symptoms go away.
Hyponatremia
Drinking too much water may be dangerous to your health as well. When you drink too much, the extra water can dilute the electrolytes in your blood. Your sodium levels decrease and can lead to what is called hyponatremia.
Symptoms include:

  • confusion
  • headache
  • fatigue
  • nausea or vomiting
  • irritability
  • muscle spasms, cramps, or weakness
  • seizures
  • coma

Water intoxication hyponatremia is uncommon. People with a smaller build and children are at a higher risk of developing this condition. So are active people, like marathon runners, who drink large quantities of water in a short period of time. If you may be at risk due to drinking large quantities of water for exercise, consider drinking a sports drink that contains sodium and other electrolytes to help replenish the electrolytes you lose through sweating.
TakeawayStaying hydrated goes beyond just the water you drink. Foods make up around 20 percent of your total fluid requirements each day. Along with drinking your 9 to 13 daily cups of water, try to eat lots of fruits and vegetables.
Some foods with high water content include:

  • watermelon
  • spinach
  • cucumbers
  • green peppers
  • berries
  • cauliflower
  • radishes
  • celery

 

4 minute ab sequence via The betty rocker!

1. Knee Ups

Lay on your back, arms extended. Engage your core and press your lower back down into the mat. Lift your torso and knees up together, meeting in the center. Extend out and repeat.

2. Boat Pose Hold

Hold your legs up in a V, arms by your sides. For advanced, raise your arms up overhead. To build to this move, bend your knees and balance on your sit bones, holding the position and breathing evenly.

3. Upright Bicycles

Balance on your sit bones, arms at your sides for balance. Begin by drawing one knee in to your chest, extending the other straight. Raise your arms overhead to add an additional challenge. To take this down a notch, lay on your back and work on these with your back resting on the ground.

4. Leg Float – low, then lifted (both sides)

Lay on your back, core engaged, right knee bent, left leg extended. Lift your left leg up straight with a flat foot to 90 degrees. At the top, point the toe and bring the leg back down with control. Don’t make contact with the floor, float the leg right back up. Lift up into a single leg bridge, pressing down into your right heel. Continue to float the leg as before, keeping the hips lifted and square (not rotating side to side). Repeat the sequence on the other leg.

5. 3-Way Down Dog

Come into tall plank, hands stacked below your shoulders, core engaged. Press back into a downward dog. Float your left leg high and as you come forward to tall plank, bring it to the outside of your left elbow. Press back into down dog, sweeping the leg up again. As you float forward, bring it under your body toward your nose. Float back to down dog, and as you come forward again, bring it under and across toward your right elbow. Repeat on this side for desired reps, then switch to the other leg.

6. Butterfly Scissor Kick Sequence

Lay on your back, pressing your lower back into the mat and engaging your core. Lift your upper body up slightly to add a little more challenge and further engage your core. Point the toes and begin to alternate lifting them up and down to about 45 degrees, never touching them down. Switch to scissors (without touching down if you can) crossing your left leg over your right, alternating in this 45 degree position. Place your hands behind your head and neck to support you. Come back to the butterfly kicks, this time widening them (it’s easier this way, and as you fatigue it will make it easier to squeeze those last few in). Come back to a final few scissors.
7. Full Roll Ups

Lay on your back, extending arms and legs. Engage your core, and use your abdominal strength to sit up, diving forward toward your feet, allowing your body to come into a C-shape. Roll back slowly with control and repeat. Bend your knees for a little help with this move.
8. Straight Leg Lifts

Lift your torso up slightly, placing your hands behind your head to support yourself as needed. Straighten your legs, and lift them up to 90 degrees, lifting your hips slightly. Lower the legs slowly to 45 degrees, then come back up into the hip lift. This move can also be performed with the knees bent to build strength in the lower abs.
9. Alternating Straight Leg Lifts

I just add a quick set of these to the end of the straight leg lifts to get a tiny more out of this move when I start to fatigue. Take the lift out, and just lift one leg up, then the other while keeping the non-lifting leg hovering.
10. Toe Reaches

Lift your legs to 90 degrees and engage your core. With control, lift your upper body up, reaching for your toes. Use a hand behind your head to support you if your neck gets tired.
Try any of these bonus sequences once you have learned the moves! You can do the workout with me in just 4 minutes, doing a short version of each of the 10, or break it up into any of the following shorter sequences with more reps.

Do 3 rounds of any of the following:
Bonus Sequence 1:

15 Knee-Ups
10 (each side) 3 way Down Dog
10 each Butterfly Scissor Kick Sequence
Bonus Sequence 2:

0:30 Boat Pose Hold
12 each side Upright Bicycles
20 each side Leg Float (5 down, 15 up)
10 each side Straight Leg Lifts
Bonus Sequence 3:

15 Full Roll Ups
15 Straight Leg Lifts
15 Toe Reaches

Summertime low carb keto approved alcoholic drinks

Just because you’re dieting, doesn’t mean you can’t live a little! And whether you like a glass of wine with dinner or a cocktail out with friends, watching your carbohydrate intake doesn’t necessarily mean your indulging needs to come to a full stop.
 
There are many low-carb options out there for dieters who like to drink. As with everything, moderation is key. Heavy drinking isn’t good for anyone, but having a few carb-conscious cocktails here and there won’t hurt. This is especially true when you consider that some of the drinks that made our top 10 list are 100 percent carb-free!
 
WHY LIQUOR?
 
Why so much liquor?
When it comes to low-carb alcohol, distilled spirits are the safest bet. They’re virtually all free of carbohydrates, so you only need to worry about what you’re mixing them with. But not everyone likes drinking hard liquor, so we’ve included some dieter-friendly beers and wines, too.
 
1. DIET JACK AND COKE
 
Diet Jack and Coke
 
Obviously, a regular cola would shatter your daily carbohydrate allowance. But diet soda lends itself to numerous carb-free cocktails. This spin on the traditional Jack and Coke simply uses Diet Coke instead.
 
Make! Mix one jigger (1.5 ounces) of whiskey with Diet Coke, and pour over ice.
 
estimated calories (per serving): 100
estimated carbohydrates (per serving): 0 grams
 
2. CUBA LIBRE
 
Cuba Libre
 
When you’re using diet cola, you can make any simple favorite low-carb. Despite its sweet flavor, rum doesn’t contain any carbs either.
 
Make! Mix your favorite unflavored rum with diet cola and serve over ice. For an added twist, throw in a piece of lime.
 
estimated calories: 100
estimated carbohydrates (with a twist of lime): <1 gram
 
3. CARB-FREE GIN AND TONIC
 
Carb-free gin and tonic
 
Gin and tonics are great summertime drinks. They’re crisp and cool, but tonic water is loaded with carbs. It contains 32 grams per 12-ounce can! Swap out soda water for your tonic, and you’ll get the flavor without hurting your diet efforts.
 
Make! Mix one jigger of gin with soda water, add a squeeze of lemon or lime, and serve over ice.
 
estimated calories: 150
estimated carbohydrates: <1 gram
 
4. LOW-CARB MOJITO
 
Low-carb mojito
 
The traditional mojito uses syrup for sweetening, but if you use a diet lemon-lime soda like Diet Sierra Mist or Diet Sprite, you can get the sweetness without the carbs.
 
Make! Mix one jigger of rum with fresh lime juice and diet lemon-lime soda, and pour onto muddled mint leaves. Then pour over ice.
 
estimated calories: 110
estimated carbohydrates: 1.5 grams
 
5. MICHELOB ULTRA
 
Michelob ULTRA
 
More flavorful beers contain more sugar.
Beer contains protein, fiber, and B vitamins.
Beer doesn’t typically make it onto low-carb lists because most kinds are loaded with carbohydrates. Some light beers, however, won’t hurt your efforts too much, including Michelob ULTRA.
 
estimated calories: 95
estimated carbohydrates: 2.6 grams
 
6, 7, AND 8. WINE
 
Wine
 
Remember, a single glass of wine is about 5 ounces.
 
Pinot grigio
If you like your wine cold and refreshing, pinot grigio is a good option without too many carbohydrates.
 
estimated calories: 123
estimated carbohydrates: 3 grams
 
 
Sauvignon blanc also earns a place on your low-carb wine rack.
 
estimated calories: 120
estimated carbohydrates: 3 grams
 
Red wine
If red wine is more your style, pinot noir is another excellent low-carb option.
 
estimated calories: 122
estimated carbohydrates: 3.4 grams
 
9. BECK’S PREMIER LIGHT
 
Beck’s Premier Light
 
If you need a little more flavor with your bubbles, Beck’s light beer might do the trick! It’s another one of the beer hall’s lower-carb options.
 
estimated calories: 63
estimated carbohydrates: 3.8 grams
 
10. LOW-CARB SEA BREEZE
 
Low-carb sea breeze
sea breeze
A sea breeze is a fruity, summertime drink, but it doesn’t have to be filled with sugar. Traditionally, it’s made with grapefruit juice, but using Diet Squirt instead eliminates the extra carbs.
 
Make! Mix 1 jigger of vodka with 2 ounces of unsweetened cranberry juice and 4 ounces of Diet Squirt. Pour over ice.
 
estimated calories: 110
estimated carbohydrates: 6 grams
 
ENJOY!

Artificial sweeteners do negatively impact gut bacteria and can indirectly cause blood sugar levels to rise, so they are no magic bullet. Moderation is still essential. Knowing what’s in your alcoholic drinks can help you make intentional choices about your beverages and keep you on track with your health goals.