Keto 123 – Page 9 – A keto or ketogenic diet is a very low-carb diet, which turns the body into a fat-burning machine

KETO APPROVED COSTCO SHOPPING LIST

Meat / Poultry / Seafood

  • Beef Loin New York Steak
  • Kirkland Organic Chicken Party Wings
  • Salmon Milano with Basil Pesto Butter
  • Wild Cooked Red King Crab
  • Seasoned TriTip
  • Del Real Smoked Pork Carnitas
  • Wild Planet Sardines
  • Spirella Minis, Sopressata & Prosciutto
  • Copper River Seafoods Wild Alaska Marinated Salmon Portions
  • Steakhouse Beef Tri-Tip
  • Swift Premium St Louis Style Pork RIbs
  • Wild Grade A Scallop
  • Wild Planet Sustainably Pole & Line Caught Albacore Wild Tuna
  • Kirkland Wild Alaskan Smoked Sockeye Salmon
  • Kirkland Organic Ground Beef
  • Teton Waters Grass-fed Uncured Beef Junior Franks
  • Teton Waters Grass-fed Cooked Uncured Beef Polish Sausage
  • True Story Organic Oven Roasted Sliced Chicken Breast
  • Beretta Uncured Antipasto Selection
  • Vicky’s Kitchen Organic Cauliflower Cheddar Stuffed Chicken Breast
  • WestEnd Cuisine Chicken Skewers
  • Kirkland Organic Chicken Breasts
  • Citterio Prosciutto di Parma
  • Kirkland Signature Crumbled Bacon
  • Kirkland Signature Premium Bacon

Produce

  • Asparagus Spears
  • Constellation Grape Tomatoes
  • Houwelings’s Roma Tomatoes
  • Organic Living Butter Lettuce
  • Cocktail Cucumbers
  • Hass Avocados
  • Veg Fresh Farms Brussels Sprouts
  • California Local Organic Spring Mix
  • B Organic Organic Baby Spinach
  • Path of Life Organic Broccoli Florets
  • Nature Sweet Cherubs
  • Wholly Organic Guacamole Minis
  • Kirkland Artichoke Hearts
  • Tommy’s Super Greens Organic Seasoned
  • Maas River Organic Riced Cauliflower
  • Taylor Farms Organic Cauliflower Rice

Dairy

  • Sincerely Brigitte Cheese Slices
  • Cello Variety Premium Sliced Cheese, Cracker Cut
  • Kirkland Shredded Mexican Cheese Blend
  • Babybel Cheese
  • Kirkland Organic Cheese Snacks
  • Angel & Franco Oil Marinated Mozzarella
  • Galbani Organic String Cheese
  • Cello Whisps Parmesan Cheese Crisps
  • Citterio Genoa Provolone
  • Kirkland French Brie
  • Kirkland Fresh & Creamy Goat Cheese
  • Kirkland Creamy American Blue Cheese
  • Kirkland Parmigiano Reggiano
  • Kerrygold Bubliner Cheese
  • Horizon Organic Heavy Whipping Cream

Snacks & Sides

  • Cantella’s Organic Cauliflower Mash
  • Organic Roasted Kale, Sea Salt
  • Organic Almonds From California
  • Kirkland Marcona Almonds
  • Jimmy Dean Delights Egg White Omelet
  • MacFarms Macadamia Nuts
  • Lindsay Extra Large California Ripe Pitted Olives
  • C-Weed Snack Seaweed Crunch with Almonds
  • Wiejske Wyroby Petite Dill Pickles

Oils & Cooking Ingredients:

  • Kerrygold Pure Irish Butter
  • Knudsen Sour Cream
  • Kirkland Extra Virgin Olive Oil
  • Chosen Foods 100% Pure Avocado Oil
  • Sonoma Gourmet Basil & Parmesan Organic Olive Oil
  • Kirkland Himalayan Pink Salt
  • Hidden Valley Ranch Seasoning Dip & Salad Dressing Mix
  • Navitas Organics Organic Cacao Powder
  • Nutiva Organic Chia Seeds
  • Christopher Ranch Peeled Garlic
  • Organic PB Fit Peanut Butter Powder

Drinks:

  • San Pellegrino
  • La Croix Variety Pack
  • Spindrift
  • Steep Cold Brew Coffee
  • Glaceau Smart Water

Mozzarella Prosciutto Bombs

Ingredients:

  • 6 balls of Angel & Franco Oil Marinated Mozzarella
  • 12 slices of Citterio Prosciutto di Parma
  • 6 Nature Sweet Cherubs
  • 6 fresh basil leaves
  • 1 tbsp. of Italian Seasoning
  • 2 tbsp. of Kirkland Extra Virgin Olive Oil

 

Directions:

  1. Take 2 slices of prosciutto and make a cross with them.
  2. Using a knife hollow out a hole in the middle of the marinated mozzarella ball, stuff a grape tomato inside.
  3. Place basil leaf and tomato stuffed mozzarella ball in the middle of the crossed prosciutto, add a pinch of Italian seasoning.
  4. Cross the left and then the right prosciutto slice over the mozzarella ball. Then cross the upper and lower prosciutto slice over that. Now you have a perfect pocket of prosciutto. Repeat for all 6.
  5. Heat a skillet over medium high heat with 2 tbsp. of olive oil. Once olive oil is hot add all 6 mozzarella prosciutto bombs and cook on the top and bottom until crispy. Then quickly sear the sides at the end.
  6. Place bombs on a paper towel lined plate to cool and then serve.

Updated KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE

This is the Keto Diet Plan For Beginners and today we are going to walk you through some step-by-step tutorials to get you started on a life long weight journey. Remember, this isn’t a lose weight quick scheme. This is forever.

After about a three weeks of writing my low carb and keto posts, I think it’s time to share a Keto Diet Plan for those of you interested in learning more about this diet.I don’t just want to share diet basics; you need to leave here with a real understanding of how keto works. That’s my job, to make this so simple anyone can do it. AlthoughI don’t want you to just know how to make keto work, I want you to understand keto inside and out!

Right now you probably just want to know what you need to eat, how much you should work out, and what foods you need to avoid. All of these components are important, but honestly, the most important thing you can do is truly understand how your body works, which we will get to after I give you what you want

RECOMMENDED KETO STARTER PRODUCTS:

Let’s get this party started!

KETO DIET PLAN FOR BEGINNERS: STATS

KNOW YOUR BODY:

1) The first thing you need to do before starting the plan is to figure out where you are right now.

Weigh and measure yourself. While BMI calculators are not the best means for figuring out your body fat, most of us don’t have the money to have this done professionally.

You need to know these stats:

Weight: It is best to weigh first thing in the morning, fully nude. This will help you keep up with your true weight before eating and without clothing.

Height:  Hopefully you know this, but who knows, maybe you’ve grown!

Hips: Stand with your feet about 4 inches apart and measure the widest part of your hips.

Calf: Place your weight on your dominant leg and measure your calf at its widest part – about halfway between your knee and ankle.

Thigh: Stand with your feet about 12 inches apart. Measure your upper thigh at the widest part

Wrist: Measure in the dip between the bony part of your wrist and the start of your hand.

Forearm: Tense your muscle and measure the largest part of your forearm.

Once you have your stats, you can enter them into this BMI calculator to get your BMI.  As you can see, I have about 18% body fat.Keep all of your numbers in a progress journal that you can look back on to stay motivated and track your progress. Like this one – Check it out, this journal is PERFECT! It has pages for notes, goal setting, daily targets, exercise plans, measurement charts, and even a place for progress photos! How cool is that?!

2) Now you need to do a little learning before we move any further. Start by learning a bit more about ketosis itself, and the pitfalls you need to watch out for.  I love Bodybuilding.com and think that this article on the Keto Diet is perfect for beginners, so go check it out. Unless you are planning to start bodybuilding part, 2 of the article will not apply to you.

KETO DIET PLAN FOR BEGINNERS: PERSONAL MACROS

3) Now that you have the information you need about your body’s present condition and info on ketosis, head over to this Keto Calculator Tutorial, and figure out how many grams of Carbohydrates, Fat, and Protein you need each day to lose weight. These numbers are critical so don’t forget to write them down. I keep a piece of paper pinned to my wall so I can easily see them when planning meals.

KETO DIET PLAN FOR BEGINNERS: GOALS

4) So, how are you feeling? Are you excited to see the numbers behind what you will be eating? You should be, because you are about to discover how you can lose weight, and still enjoy foods that taste amazing! This is going to be the last big project you complete before we get to the actual food.

5) By now you should know both where you are and where you want to be. Those are the first steps. Now it’s time to start planning your meals. You can use these food lists to help you figure out what kinds of foods you should be eating. Remember this is not a diet plan that has an end date. This is a lifestyle change that you will pass on to your children.

If you start at 20g of carbohydrates a day, you should slowly move to 50 as you reach your goal. Once you reach your goal, you can up your carbs as you see how they effect your weight. If you eat fruit for a week and gain weight, cut back. You have to figure out what works best for you. Ketosis is usually reached by only consuming 50g of carbs or less each day so that should be your starting range. I would not move past this until you have reached your goal weight and started to exercise daily (more about exercise is at the bottom of this post).

KETO DIET PLAN FOR BEGINNERS: FOOD

6) Now it’s your turn! Get to work creating healthy and delicious low carb, keto friendly meals you will love! If you’re wondering about what you can expect, be sure to read weekly experience posts and subscribe because I will be writing more daily!