4 years ago I began the Ketogeic Diet Plan. In 6 months I lost 50 pounds and went on to lose 23 more for a total of 73 pounds lost. I have kept those pounds off for 3 years and 1 month. YAY
IF you will follow this menu, you will lose weight. The Keto plan is not limited to these menus; these are presented to teach you how to get started.
You will need to gauge the amounts according to how much you weigh. Anyone weighing over 300 can eat larger portions.
The nearer you get to your goal, the more you will need to lower your portions, but do not starve or go below 1,200 calories a day. You only teach your body to live on less and that is not good.
Breakfast: 2 to 4 eggs cooked any style and use real butter; 2 to 5 pieces of bacon, coffee or tea or diet soda, ONLY one cream or 1 TEASPOON of whipped cream per coffee cup. Cream is limited each day to ONLY 2 TABLESPOONS--that goes quickly.
Lunch: 1 can tuna, 1 boiled egg, 1 tablespoon mayonnaise, 1 green onion or slice of other style onion, 1/4 cup celery, toss into 1 cup salad mix, add 1 medium size dill pickle. Beverage from your choice of what is allowed.
Dinner: 5 to 7 ounces of baked or broiled chicken. You can eat l thigh, 1 wing, 1 leg, and 1 breast. 1 cup of allowed vegetable such as green beans, broccoli, turnip greens or tossed salad. Beverage as desired.
At some point in the day, you can eat 1 all beef hot dog with mustard as a snack. You choose the time.
You can also prepare a coconut pudding by using 1 tablespoon of non-sweetened coconut, 1 cup sprayed whipped cream from a can, 1 sweetener; mix well and let it stand a few minutes to let the coconut absorb the moisture. Eat slowly as the coconut is chewy and will be a great dessert.
NO food after 8 p.m.
Just like a football team prepares a line of defense, you need to develop several steps to use when you feel the urge to eat. You got overweight by giving in to these urges and you will need to change this habit or you will relapse.
Here are some suggestions you can follow. Most folks find that they get over the urge by the 2nd or 3rd step, but keep going if you need to. Remember, each time you succeed, you are teaching your brain to succeed the next time.
It is all in your mind. You have stinkin' thinkin'. Sit down and write a list of the reasons WHY you want to lose weight. Read your list out loudly to yourself. Circle the ones you think are the most important.
When you feel an urge to eat, yell out loudly, "Stop!" This let's your mind know it cannot go down that road.
Next, say in your head or out loudly, "Remember tomorrow." You will have to face the scales at some point. "Remember tomorrow" keeps you in focus for your overall goals.
3. Tell yourself if you had to go in for a test tomorrow, and they told you not to eat or drink after midnight, you would cooperate. Same thing...cooperate with your own goal.
4. Do not go near food.
5. Drink l/8 or 2 spoons full of dill pickle juice. The salty mixture quells hunger.
6. Drink a cup of broth prepared from beef or chicken cubes. Again, the salt quells hunger.
7. Eat one spoon of pure yellow mustard. This will quell leg cramps.
8. Try on some clothes and note how many sizes you have already changed or if you are just beginning, pick a piece of clothing the next size down and hold it up to yourself. DREAM of when you will be wearing it.
9. IF all these do not work, call a friend and tell them to talk you down from your crash.
10. IF you do eat, do not punish yourself with bad self talk. Make the next meal a 100% Keto meal and the next meal and the next meal. Best wishes.
