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Getting Started


The List

Some of the staples that every Keto Foodie needs in their pantry, freezer and fridge are: 

1. Almond Flour

2. Coconut Flour

3. Organic Stevia

4. Organic Chia Seeds

5. Organic Ground Flaxseeds

6. Unsweetened Almond Milk (I prefer unsweetened vanilla flavored almond milk)

7. Keto friendly protein powder (my favorite is Keto Cocoa or Perfect Keto if you are dairy free)

8. Keto friendly protein bars 

9. Shaker bottles and storage containers (I prefer blender bottles stackers)

10. Butter and or Ghee 

11. Bacon, Bacon, Bacon

12. Grass fed ground beef

13. Zucchini noodles frozen or fresh and if you choose fresh you also need a spiralizer. 

14. Organic brown eggs ( I currently just use the ones from Costco.)

15. Pickles

16. Cream cheese

17. Pork Rinds

18. Cheese

questions or suggestions

The Prep

Every night before bed I get my shaker bottle and stackers set out I add a scoop of  Keto Protein powder one tablespoon of chia seeds and one tablespoon of ground flaxseeds to my shaker bottle and one stacker and put everything in a gym bag or my purse. I set up my coffee maker to go off in the morning I have a coffee mug that I pre-pour a sccop of the keto cocoa and a scoop of collagen peptides into and then I just pour my coffee in the morning shake it up and go.   

I choose to not eat food during the day because I am lazy and it allows me to able to workout on my lunch break instead of eating. If you prefer to eat you can do three whole organic eggs anyway  you like and 2-4 strips of bacon that usually keeps me full all day anyway. That and my keto cocoa coffee concoction. (There will be breakfast recipes listed under the craves page.) For dinner we do several different things we will have a page for dinner recipes under the craves page. 

Questions or suggestions

The Workouts

My Mon - Fri workouts consist of a 15 minute hiit workout where I do 4 sets of 25 squats, 4 sets of 25 bicep curls with 12.5lb weights, 4 sets of 25 tricep kickbacks with the same 12.5lb weights and 4 sets of 25 crunches.  This is what I do on my lunch break. I have a gym at my job so for those that don't you can bring resistance bands and an exercise ball. Or you can just workout after work at the gym or at home. I personally prefer the stairmaster for my cardio or classes. I try to do at least 45 minutes of cardio 3-5 times a week. (Keep in mind that I had to work up to this because I was living a very sedentary lifestyle prior to starting this diet) Use whatever weight you feel comfortable with. I recently added a 15lb. kettle bell to my squats. I also added 4 sets of 60 second jump roping with a weighted jump rope.

Questions or Suggestions

Intermittent Fasting Explained

Macro Calculator

Here is a link to a comprehensive FREE macro calculator provided by Tasteaholics

Keto Calculator

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