I HAVE LOST 45 POUNDS IN 4 MONTHS WITH A KETOGENIC DIET
I just started MONTH five of a ketogenic diet(45 lbs lost). I’m by no means an expert. I am now 46 years old and I have spent my entire life trying to lose weight. Ironically I have also spent years learning about nutrition and exercise. Figuring out macronutrients just comes naturally to me as I have done it so much over my life. By following a keto diet this is the first time I have seen any real success in losing unwanted pounds. This is despite years of working out and being active.

I have had a very successful go of it so far, and I feel that a lot of you who are trying to get started with a ketogenic diet may get overwhelmed and confused with all of the numbers and information that is coming at you. Hence this ketogenic diet meal plan. It is what I am doing to keep things simple. I am a guy. I need simple.

For me, I think that success with a keto diet is found with having some base meals and adding some variety later on if needed. Hell, I eat the same thing pretty much every day. Not too exciting but losing 45 pounds in 4 months IS exciting, so I am sticking with it. If it isn’t broken, don’t fix it.

7-DAY KETO DIET GROCERY LIST
The daily meals will be bacon and eggs, chicken with vegetables, and beef with vegetables. These are base meals and will provide good macros for some people. For others who need more food(fat), you can just add a keto-friendly snack or 2 to get your macros up to where they need to be. This is what I need to do.

A dozen eggs.
A package of bacon.
Butter. (real butter)
A pack of boneless SKIN ON chicken thighs
1 onion.
1 bell pepper (Green, red, yellow, that’s your choice.)
Two bulbs of garlic. (Optional, but very heart healthy.)
A big bag of mixed frozen vegetables, at least 12 cups worth. If you are not sure what to get, just pick something else that’s keto friendly like frozen broccoli.)
a bag of almonds, and a jar of almond butter (very expensive – the cheapest I can find is 10$ for 750g at Costco).
A package of beef. You want to find some kind of beef that you can imagine cutting/dividing into 6 equal portions of about 5.5 ounces each(a bit bigger than a deck of cards.)
I AM ACTUALLY COOKING. WELL…SOME
I am not much for cooking but I am doing better. A ketogenic diet meal plan does work better when you have food ready to go. It takes the guesswork out and we need to keep this as simple as possible in order to have success.

Read more on next page

I HAVE LOST 45 POUNDS IN 4 MONTHS WITH A KETOGENIC DIET
I just started MONTH five of a ketogenic diet(45 lbs lost). I’m by no means an expert. I am now 46 years old and I have spent my entire life trying to lose weight. Ironically I have also spent years learning about nutrition and exercise. Figuring out macronutrients just comes naturally to me as I have done it so much over my life. By following a keto diet this is the first time I have seen any real success in losing unwanted pounds. This is despite years of working out and being active.

I have had a very successful go of it so far, and I feel that a lot of you who are trying to get started with a ketogenic diet may get overwhelmed and confused with all of the numbers and information that is coming at you. Hence this ketogenic diet meal plan. It is what I am doing to keep things simple. I am a guy. I need simple.

For me, I think that success with a keto diet is found with having some base meals and adding some variety later on if needed. Hell, I eat the same thing pretty much every day. Not too exciting but losing 45 pounds in 4 months IS exciting, so I am sticking with it. If it isn’t broken, don’t fix it.

7-DAY KETO DIET GROCERY LIST
The daily meals will be bacon and eggs, chicken with vegetables, and beef with vegetables. These are base meals and will provide good macros for some people. For others who need more food(fat), you can just add a keto-friendly snack or 2 to get your macros up to where they need to be. This is what I need to do.

A dozen eggs.
A package of bacon.
Butter. (real butter)
A pack of boneless SKIN ON chicken thighs
1 onion.
1 bell pepper (Green, red, yellow, that’s your choice.)
Two bulbs of garlic. (Optional, but very heart healthy.)
A big bag of mixed frozen vegetables, at least 12 cups worth. If you are not sure what to get, just pick something else that’s keto friendly like frozen broccoli.)
a bag of almonds, and a jar of almond butter (very expensive – the cheapest I can find is 10$ for 750g at Costco).
A package of beef. You want to find some kind of beef that you can imagine cutting/dividing into 6 equal portions of about 5.5 ounces each(a bit bigger than a deck of cards.)
I AM ACTUALLY COOKING. WELL…SOME
I am not much for cooking but I am doing better. A ketogenic diet meal plan does work better when you have food ready to go. It takes the guesswork out and we need to keep this as simple as possible in order to have success.

Read more on next page