Welcome back, Welcome back, Welcome back!
Our FREE 10 Day KETO Meal Prep Challenge is off to an amazing start, keep that same energy sis!!
I’m here as you guide to help you get started on and complete your journey.
Before you start Day 2’s Assignment, make sure you have completed Day 1’s Diva Assignment (click here).
If you haven’t already, Join the FREE 10 Day Meal Prep Challenge diva, you will be glad you did!!
Click here: CHALLENGE REGISTRATION
WELCOME TO DAY 2
“WHAT IS KETO?”
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits. In fact, many studies show that this type of diet can help you lose weight and improve your health (1Trusted Source). Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).
Here is a detailed beginner’s guide to the keto diet.
KETO BASICS
The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6Trusted Source).
Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits (6Trusted Source, 7Trusted Source, 8Trusted Source).
FOODS TO AVOID
Any food that’s high in carbs should be limited.
Here’s a list of foods that need to be reduced or eliminated during this challenge or for anyone doing the Keto diet.
- sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- grains or starches: wheat-based products, rice, pasta, cereal, etc.
- fruit: all fruit, except small portions of berries like strawberries
- beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- low fat or diet products: low fat mayonnaise, salad dressings, and condiments
- some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- unhealthy fats: processed vegetable oils, mayonnaise, etc.
- alcohol: beer, wine, liquor, mixed drinks
- sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
FOODS TO EAT
You should base the majority of your meals around these foods:
- meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- fatty fish: salmon, trout, tuna, and mackerel
- eggs: pastured or omega-3 whole eggs
- butter and cream: grass-fed butter and heavy cream
- cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- healthy oils: extra virgin olive oil, coconut oil, and avocado oil
- avocados: whole avocados or freshly made guacamole
- low carb veggies: green veggies, tomatoes, onions, peppers, etc.
- condiments: salt, pepper, herbs, and spices
It’s best to base your diet mostly on whole, single-ingredient foods.
Healthy KETO SNACKS
In case you get hungry between meals, here are some healthy, keto-approved snacks:
- fatty meat or fish
- cheese
- a handful of nuts or seeds
- olives
- one or two hard-boiled or deviled eggs
- 90% dark chocolate
- full-fat Greek yogurt mixed with nut butter and cocoa powder
- strawberries and plain cottage cheese
- celery with salsa and guacamole
- beef jerky
- smaller portions of leftover meals
TODAY’S DIVA ASSIGNMENT
Diva Task #1:
Did you learn something new about KETO today? What’s your favorite educational tip? Please leave me a comment in the notes sis! I wanna hear from you.
Diva Task #2:
Use your meal planning template found in your healthy habit planner (click here to order for $10) to record the meals you plan to eat next week. Use your recipe book and the snacks above to create a meal plan for next week. I highly recommend NOT eating cheese with each meal.
POST YOUR MEAL PLANNING TEMPLATE in our Facebook group! (Click Here)
Diva Task #2:
If you wanna join our Social Media challenge and win ONE of our free prizes this week, complete this optional task as well. Winners will be announced On #WinningWednesday, later this month. Here’s today’s assignment. Right click and save the image below to your phone or computer. Then upload it to FB, Twitter and/or IG and tag Fit, Fyne & Fabulous. Use these words with your post: Just copy paste sis. “The recipes in my KETO challenge look so good!!! Who will try this new KETO recipe for Mini Zucchini sliders with me!? Here’s the recipe: fitfynefabulous.com/mini-zucchini-burgers/ ” #sisterhood #divahood #mealprepLIFE #ketoCHALLENGE #thefitfynefablife #fitfynefab #fullycommitted Tag me on IG @fit_fyne_fab Twitter @fitfynefabulous or FB Nicole Dyer-Twyman
PRIZES WILL BE AWARDED BASED ON PARTICIPATION & RESULTS!!
If you read your assignments above and plan to complete them soon, leave a comment on this post below.
Feel free to share, pin or email this post. The more the merrier!
If you haven’t already, Join the 10 Day Challenge diva, you will be glad you did!!
Click here: CHALLENGE REGISTRATION
Let’s Get it Done in 2021, fabulously sis!
“Who Says Fitness Can’t be Fabulous?”
You can reach out to me here:
Twitter: @fitfynefabulous
Instagram: @fit_fyne_fab
Personal Facebook: Nicole “Coach Twy” Dyer-Twyman
Private FREE Facebook Group: Fit, Fyne & Fabulous Divas
P.S.: If you would like to learn more about our VIP Membership (click here)
I’m Nicole Twyman, a native New Orleanian, who has lived all across the US! Although, my small family of 4 currently calls Los Angeles, CA home. I am a proud 40+ year old mom of a wonderfully energetic and theatrical daughter, and a handsome, scholarly athlete!
While I have worked in corporate America as a certified senior project / program / portfolio manager for Fortune 500 companies like Microsoft, Procter & Gamble & IBM, my passion is service. It has always been my desire to live a life of service to others; which I took every opportunity to explore as an active member of many of my church’s ministries and of my public service sorority, Delta Sigma Theta, Inc.
Well, now I am over the top excited to have the opportunity to serve divas through my very own ministry, Fit, Fyne & Fabulous.
I learned that a Ketogenic diet can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.
For the life of me, I cannot wrap my brain around avoiding fruit, beans and tubers and replacing it with fat…even if the fats are good/healthy fats.
I look forward to learning more.
Yes, it’s not a plan I can get behind! But because of it’s popularity, I’m sharing the healthy way to KETO. I need my fruit and smoothies sis! They can keep that cheese! It works for some bodies, just not mine!
The more I learn about Keto, the more I see that I will not be successful with this type of plan. I will be doing the low carb plan instead.
What a great decision. Not because you chose not to do it, but because you informed yourself with education prior to making that choice! Great job queen!
I have never done Keto nor did I know much about it. So, I am looking forward to commiting to this plan for next week. Just having access to “foods to avoid”, “foods to eat”, and “snacks” was a huge learning and will be extremely beneficial in meal planning for next week. Thank you for the education.
You’re so welcome! You’ve done so well without it!
Learning about foods to avoid is helpful, even though giving up smoothies and fruit will be difficult, I want to see how my body responds to following this diet for a week.
Yes Zundra! That’s how you test theories, but going all in and seeing how your body responds. If you are not dairy adverse you should be fine. Make sure to increase your fats, decrease the protein and carbs! You should have your recipe book and I will be sharing more KETO recipes the entire challenge! Enjoy it queen!
I learned a Ketogenic diets can cause significant reductions in blood sugar and insulin levels. Which would be a help for me. But I want to know whether it can cause higher cholesterol levels and how are we getting the nutrients that other fruits provide, like vitamin C, D and potassium.
Issa no for Coach Twy dawg! I prefer the basic low carb meal plan. It never fails me. Mostly pescatarian.
The Keto diet sounds good for normalizing blood sugars. But, I don’t believe, it’s something I could do for the long term. The thought of eating lots of dairy and high fats, makes my stomach hurt.
I have heard the health benefits of a keto diet for awhile. The most surprising thing I learned is how limited the vegetables are with keto. I expected the fruit to be limited because of the sugars, but not the vegetables!
You get a GOLD STAR for this comment sis! I love how you realized that KETO restricts fruit and vegetables based on their carb content. I am not a KETO fan, but I do want to educate our divas who are curious about the program on how to “KETO HEALTHY”. What’s o important about your comment is to note, that all fruit, all vegetables are CARRRRRBBBSSSS!!! Yes sis veggies have carbs too, not just grains, you got it!
I like keto for short periods of time. My doctor suggested it to me to regulate glucose levels and hormones. Looking forward to “ketoing” like a diva!
The list of foods to avoid , foods we can have and snack ideas are very helpful. I feel like I have worked so hard to train myself to eat a lot of those foods. Kind of nervous about trying something different, but curious to see how my body responds. So, here it goes!!!
I know that Keto is not sustainable for me long-term. Maybe, a modified version. Mostly, I will be following the DIVAhood meal plan (low-carb). I look forward to that banana with my eggs! I love that breakfast!
It is not required to follow KETO this is a free educational challenge. However, there are meals in the hood that are KETO! It is safe to eat KETO meals without following the full KETO plan. That is our FFF philosophy actually. We have Vegan, vegetarian, Keto, Low Carb, Pescatarian, and you can mix and match meals as you see fit. The key is building a HEALTHY MEAL PLAN! You do not have to follow a specific diet. Just eating healthy is the major key.
I’ve done the keto diet in the past and I lost a lot of weight, but the excess dairy did not agree with my system. I also didn’t like it because it severely restricted the fruits and veggies I could eat. As soon as I got off the diet and started eating carbs, the weight came back.
The list in this lesson is valuable. I will incorporate some keto meals this week. My stomach likes fruits & veggies so they will be included as well.
The thing that stands out the most to me is “It’s best to base your diet mostly on whole, single-ingredient foods.” I feel like this simplified the concept of keto for me. I believe this is probably the most important piece I learned in this lesson.