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10 DAY KETO MEAL PREP CHALLENGE: Day 3

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 3’s Assignment, make sure you have completed Day 2’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 3
“KETO HACKS!”


Although getting started on the ketogenic diet can be challenging, there are several tips and tricks that you can use to make it easier.


KETO Tips & Tricks


  • Start by familiarizing yourself with food labels and checking the grams of fat, carbs, and fiber to determine how your favorite foods can fit into your diet. Meaning, you need to understand how to calculate net carbs. Keep connected in this challenge, as I will be breaking this down for you sis!
  • Planning out your meals in advance may also be beneficial and can help you save extra time throughout the week. Listen you already know we Plan before we Do, in Fit, Fyne & Fabulous!!
  • Join the Divahood (our VIP membership sisterhood) and get 1,000’s of great recipes at your fingers tips! Curated just for you (click here)
  • Look into healthy frozen keto meals when you’re short on time
  • When going to social gatherings or visiting family and friends, you may also want to consider bringing your own food, which can make it much easier to curb cravings and stick to your meal plan.

Tips for eating out on a ketogenic diet


Many restaurant meals can be made keto-friendly.

Most restaurants offer some kind of meat or fish-based dish. Order this and replace any high carb food with extra vegetables.

Egg-based meals are also a great option, such as an omelet or eggs and bacon. (click here for a great Keto egg recipe)

Another favorite is bun-less burgers. You could also swap the fries for vegetables instead. Add extra avocado, cheese, bacon, or eggs. (click here for an amazing salsa burger sis)

At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream.

For dessert, ask for a mixed cheese board or berries with cream.


Side effects and how to minimize them


Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.

There’s some anecdotal evidence of these effects often referred to as the keto flu (38Trusted Source). Based on reports from some on the eating plan, it’s usually over within a few days.

Reported keto flu symptoms include diarrhea, constipation, and vomiting (39Trusted Source). Other less common symptoms include:

  • poor energy and mental function
  • increased hunger
  • sleep issues
  • nausea
  • digestive discomfort
  • decreased exercise performance

To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs.

At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.


Keto Diet Risks to Know!


Staying on the keto diet in the long term may have some negative effectsTrusted Source, including risks of the following:

  • low protein in the blood
  • extra fat in the liver
  • kidney stones
  • micronutrient deficiencies

A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity.

Anyone taking this medication should avoid the keto diet (40Trusted Source41Trusted Source).

More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices. I am not a KETO fan divas, but if you try KETO (which works for quite a few divas) it is NOT meant to be a long term solution. Another reason I don’t like it for me! I need to learn how to eat for life, not just to lose weight! But the GOOD thing is low carb, is low carb. Very similar to KETO but without all the added dairy, nuts and salts.  Be smart about your choices queens.

 


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. I love reading your interpretation of what is presented. So come on share sis!


 

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 EVERY LAST meal.

DIVAS WHO PURCHASED THE WORKBOOK, YOUR 1 WEEK PLANNER WAS E-MAILED TO YOU, PLEASE CHECK YOUR EMAIL! It will be sent to you several times throughout the weekend.


POST YOUR MEAL PLANNING TEMPLATE in our Facebook group when you’re done!
(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.

“Okay, I’m really going to try this KETO plan next week, wish me luck!! Today I learned about KETO HACKS with my accountability group. I’m thinking about trying the Keto Grits with shrimp!  Wanna try it with me? Here’s the recipe: https://www.fitfynefabulous.com/southern-shrimp-grits/
#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

6 Comments

  • Valerie McKenzey says:

    I learned that you get to eat until you’re full and you don’t have to restrict calories too much. This is different from what I’ve heard from other types of diets where you reduce your calorie intake.

  • Zundra says:

    I’m thinking I may need to consider a low carb diet vs keto, so contemplating. Concerned about keto flu and other side effects especially since I had my gallbladder removed and not wanting to put more strain on my kidney and liver.

  • Tracy says:

    Day 3 complete. The more I read about Keto, the more I’m concerned about the high fat content. I know this is not something I would do long-term.

  • Danique says:

    I’ve seen others be very successful with Keto, and it’s something i would try but not do for long term. Although, the plan has higher fat content a person could still control the amount, since it’s used for fullness, flavor and ketosis. Just have to pay attention to my body to see if this will work.

  • Donique says:

    Day 3 assignment completed. I’ve never really done Keto before and didn’t understand the difference between it and a regular low carb diet(which I’m VERY familiar with), but now I see that it adds more dairy as the low carb type/Atkins does not. I have no big problem with the consumption of dairy, but do not want to “overdo” it. The ‘keto flu’ sounds like something I need to try and avoid. I’d never do this long term. I think I will impose a combination of the 2 and mainly focus on low carb with “some” dairy..which would be my BELOVED cheese and a low carb ice cream at times.

  • Chrystal says:

    Yes I learned something new. Especially about the Keto flu. Thanks for the informative post,

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