Keto Kickstart

 Please use this PDF as a guide and instructions to get started. I suggest taking screenshots of each page while on your phone and then favoriting them by pressing the heart button so you can easily go back and access the guide from your favorites album within your photo albums rather than having to pull the group up and open the PDF everytime you want to access and reference the guide.  Commit to 3 days at a time and then continue to recommit to 3 more days, and so on. Our daily macro goals: 70% healthy fat, 20% protein and 10% carbs with 20 grams of carbs/ day goal. If you are nursing or pregnant or have other underlying health issues please consult a doctor before starting. Remember that you should also be drinking at least 1/2 your body weight in ounces of water each day. It’s also important while going into ketosis to replenish electrolytes. You can drink Powerade Zero, salt your water, and even drink a bouillion cube if you find you’re starting to get a headache or the keto flu (Google it if you haven’t already).  Create a free account on Myfitnesspal (MFP) and make sure to download the app on your phone. I suggest logging your food first thing in the morning or the night before. Planning your meals out ahead of time will help ensure you hit your 70% healthy fat, 20% protein and 10% carbs daily. Reminder that we are NOT counting calories and focusing more on hitting your macro percentages. When tracking carbs, keep in mind that we are looking at net carbs

(carbs-fiber=net carbs). Adjust your macro goals using these instructions to reflect 70% fat, 20% protein and 10% carbs: https://www.ruled. me/carb-tracking-for-keto-diet/  Check out and bookmark my “Keto Love” Pinterest board that has all of my favorite recipes: https://www.pinterest.com/ thelamberts2010/keto-love/ and if you’re on Instagram give this account a follow and check out her amazing recipes: https://www.instagram. com/cheeseisthenewbread/ ...and remember that regardless of the recipes you find and decide to try, it’s always a great idea to log what you eat in MFP to figure out exact macros and serving sizes for what you’re eating.  Take a peek at the VIDEOS tab on the Keto Kickstart page. I have videos explaining what I eat daily, suggestions on what to eat when eating out, how I read food labels and more!  To help you stay in ketosis (our overall goal of eating this way) I also suggest using the ketone supplement that I’ve been using to help boost your results. This drink will put you into ketosis within an hour of drinking and allows you to not be so strict with your daily macros. You can learn more about it here > http://jesslambert. experienceketo.com. Please message me for more info, samples and discounts.  Commit to checking in on the Keto Kickstart page daily. You will stay much more motivated and accountable if you take advantage of the amazing support group!!

Created by Jessica Lambert | fb.com/jesslambertofficial | fb.com/groups/3dayketo

wth is keto?

A ketogenic diet (keto) is a very low-carb diet, which turns the body into a fat-burning machine.

It has many potential benefits for weight loss, health and performance. A keto diet is similar to other strict low-carb diets, like the Atkins diet or LCHF (low carb, high fat). These diets often end up being ketogenic more or less by accident. A keto diet is designed specifically to result in ketosis. It’s possible to measure and adapt to reach optimal ketone levels for health, weight loss, or for physical and mental performance.

what is ketosis?

The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones.” This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat.

They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose… or ketones.

On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat. Insulin levels become very low and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits, like for example less hunger and a steady supply of energy.

When the body produces ketones it’s said to be in ketosis. The fastest way to get there is by fasting – not eating anything – but obviously it’s not possible to fast forever. A ketogenic diet, on the other hand, can be eaten indefinitely and also results in ketosis.

It has many of the benefits of fasting – including weight loss – without having to fast. *Information credited to dietdoctor.com

benefits of eating keto

The benefits that come from a ketogenic diet are similar to those of any strict low-carb diet. However, the effect might be even greater since protein is more restricted. This raises ketones more, and lowers insulin (the fat-storing hormone) more.

• weight loss • reverse type 2 diabetes • increase physical endurance • control epilepsy • reduce acne • reduce heartburn • normalize blood pressure • calm your stomach • reduce sugar cravings • reverse PCOS • reduce migraine attacks

start today

• stay under 20 grams of carbs daily • replace high carb foods with other, real foods • even though most of your calories are from high fat foods, once you get into ketosis your body burns the fat instead of storing it • Cheese up to 4 oz/day • Heavy Cream (not milk) up to 2 tbsp/day • Mayo up to 2 tbsp/day • Butter and Olive Oil on veggies and salads • Veggies – 2 cups leafy greens (a cup is about the size of your fist) • Nuts in moderation because they are not carb free • Only eat when you are hungry

eat lots of fats, eat very little carbs and eat a moderate amount of protein

70% FATS • • • • • • • • • •

sausage (uncured) chicken (dark meat) beef bacon/grease (uncured) lard/tallow tuna fish fish oil butter (organic preferred) mayo (avocado based)

• sour cream • whipped cream (organic preferred) • avocado • avocado oil (no frying) • olives • olive oil • macadamia nut (small amounts) • macadamia oil (no frying)

• coconuts - milk, butter, oil, flour • coconut oil • palm oil • mct oil • flax meal • flax oil • chia seeds

20% PROTEIN • • • • • •

sausage (uncured) chicken beef bacon/grease (uncured) lard/tallow pork

• • • • • •

pork rinds turkey fish sea food greek yogurt, full fat cottage cheese, full fat

• • • •

eggs lamb beef jerky, nitrate free tempeh or seiten

10% CARBS • • • • • • • • •

dark leafy greens green beans broccoli brussel sprouts asparagus mushrooms zucchini eggplant onions

• • • • • • • • •

peppers tomatoes cauliflower avocados coconut flour cheeses chia seeds macadamia nuts coconut flour

• low-carb/sugar fruit blackberries, blueberries, etc) • nuts & seeds • carrots • protein shakes • soft cheeses

FREEBIES • • • •

sea salt herbs & spices hot sauce liquid stevia

• • • •

pickles sugar-free jello bone broth la croix

• coffee & tea • no sugar added, low carb condiments

LET IT GO • • • • • • •

bread pasta oatmeal rice starches wheat flour

• • • • • • •

legumes beans high sugar fruits dried fruit non diet soft drinks milk (including skim) candy

• • • • • •

cereals crackers potatoes pastry fruit juices soda

breakfast

EGGS & BACON 2 large eggs cooked in 1/2 tbsp. butter or coconut oil and fried, poached or hard boiled served with two slices of bacon.

HAM SCRAMBLE 2 scrambled eggs cooked in 1/2 tbsp. butter or coconut oil and 1/4 cup chopped ham served with 1 oz. hard cheese.

PIZZA OMELET 3 eggs beat with 1 tbsp.

heavy cream, let eggs cook in hot oiled pan until almost done then add 1/2 oz. pepperoni slices to one side. Sprinkle 1/2 cup mozzarella cheese over pepperoni and fold omelet over. Let cook another minute and serve with 2 strips of bacon.

SAUSAGE, EGG & CHEESE cook

breakfast sausage and 2 eggs sunny side up or over easy in an oiled pan. Top 1 piece of sausage with 1 slice of your favorite cheese and drizzle with hot sauce if you’d like.

lunch

COBB SALAD top 1 cup spinach with 1 sliced hard boiled egg, 4 oz. chicken, 2 strips bacon and 1/2 avocado. Dress with 1 tbsp. olive oil and 1/2 tsp. white vinegar or use a low carb bleu cheese dressing or 2 tsp. of full fat mayo.

TURKEY & CHEESE ROLL-UP lay 1

piece pepper jack cheese on a slice of uncured turkey lunch meat. Sprinkle with a little salt & roll tightly. You can also add avocado slices. Make 4 roll-ups. Can dip in a combo of 1 tbsp. mayo with 1 tsp. hot sauce or dipping sauces like mustard.

KICKED UP TUNA SALAD mix 1 can/

pouch of tuna, 1/2 avocado mashed, 1 hardboiled egg, and salt and pepper. Can add fresh lemon juice to combo. Mix all ingredients until all are well combined. Can serve as boats on romaine lettuce leaves or just eat the combo with a spoon.

CREAM CHEESE PANCAKES blend 2

BLTA PESTO CHICKEN SALAD

OATMEAL mix 1 cup coconut milk or

BACON CHICKEN TENDERS add 2 tsp.

oz. cream cheese, 2 eggs, 1 tsp. granulated sugar substitute with 1/2 tsp. cinnamon in a blender. Let batter rest for 2 minutes until bubbles settle. Pour 1/4 of the batter into a hot pan greased with butter or pam spray. Cook until golden brown and serve with fresh berries or sugar free syrup.

unsweetened almond milk with 1 tbsp. whole flax seeds, 1 tbsp. chia seeds, 1 tbsp. sunflower seeds and 1 pinch of sea salt in a small sauce pan and bring to a boil. Lower the heat and let simmer until desired thickness is reached. Top with butter and coconut milk, almond milk and cinnamon or fresh unsweetened berries.

BULLETPROOF COFFEE combine 1 cup

of hot black coffee with 1 tbsp. coconut oil and 1 tbsp. of not melted unsalted butter in a blender and blend until smooth and frothy. Drink immediately.

BULLETPROOF CHAI combine one cup

of hot tea with 1 tbsp. butter, 1 tbsp. coconut oil, 1/4 tsp. cinnamon 1/4 tsp. ground ginger and a few drops of liquid stevia or vanilla extract. Blend until frothy and drink immediately.

combine 1 lb. cubed and cooked chicken with 6 slices crumbled bacon, 1 avocado cubed, 10 halved grape tomatoes, 1/4 cup mayo and 2 tbsp. garlic pesto (makes multiple servings). Toss gently to coat ingredients. Eat as is or pile on top of fresh romaine leaves to make a wrap.

salt, cayenne pepper, paprika, and garlic powder, 1 tsp. onion powder, oregano and thyme to a ziploc bag and shake to blend. place 2 lbs. chicken tenders (about 16) in bag and shake to coat in spices. Once coated wrap each chicken tender in 1 piece of bacon, tuck bacon ends under and place on metal rack on a cookie sheet. Back bacon wrapped tenders in bacon for 35 minutes in 425 degree oven. Bacon should be crispy. Broil to finish bacon if necessary. Each serving is 2 tenders. Serve with your favorite dipping sauce.

SNACK BOX make a snack box by adding 2

oz. sliced turkey, beef sticks or salami sliced, 1 sliced hard boiled egg, 1/4 cup cherry tomatoes, 1 oz. cheddar cheese cubes, 2 tbsp. raw almonds, 1/4 cup blueberries & 1 cup raw broccoli into a container.

supper

PORK & ASPARAGUS pan-roast 1 medium pork chop seasoned with pink Himalayan salt or garlic salt in 1 tbsp. butter. Serve with 1 large bunch of asparagus seasoned with salt and a splash of fresh lemon juice, pan-roasted in 1 tbsp. butter.

SALMON & GREEN BEANS season 1

large salmon fillet (7 oz.) with pink Himalayan salt or garlic salt and a splash of fresh lemon juice and pan-roast in 1 tbsp of butter or ghee. Serve with 1 package (7 oz.) of green beans roasted in butter.

CHEESY BAKED TOMATO slice medium

tomato into 4 slices. Remove casing from 1 Italian sausage link and cook in small skillet. Place tomato slices on baking sheet and broil for 3-4 minutes.

Drain sausage if needed and then divide sausage and 4 tbsp. shredded cheese of your choice (ex.

Gouda) evenly over tomato slices and broil and additional 3-4 minutes until cheese is golden.

CROCKPOT STEAK BITES cut 3-4 lbs.

round steak into 1” cubes and place in crockpot.

Cover cubes in 1/2 cup beef broth, 1 tbsp. minced onion, 1 tsp. garlic powder, 1/2 tsp. black pepper and 1/2 tsp. salt. Slice 4 tbsp. butter thinly and arrange on top. Cook on low for 6-8 hours or high for 3-4 hours. Serve with your choice of steamed or roasted veggies or a salad.

CHEESEBURGER MEATLOAF mix

2 lbs. raw ground beef, 2 eggs, 1/2 cup grated Parmesan, 1 small diced onion, 2 tsp. salt and 1 tsp. garlic powder and be careful not to over mix.

Mix in 1/2 cup cheddar cheese cubes. Form into a loaf and place onto a lightly sprayed baking sheet.

Bake at 350 degrees for 1 hour or until cooked through and the top is browned. Garnish with sugar free ketchup.

MAYO-PARM BAKED CHICKEN trim 4

boneless chicken breasts, place in ziploc bag and thin with a mallet or tenderizer until 1/2” thick. Mix 3/4 cup mayo, 1 tsp. garlic salt, ground pepper to taste and stir in 6 tbsp. coarsely-grated Parmesan cheese. Put chicken breasts into a baking dish and coat with mayo-parm combo until covered. Bake for

35-40 minutes or until top is nicely browned. Serve with your choice of steamed or roasted veggies or a salad.

BUFFALO ZUCCHINI BOATS

cook 1 lb. ground chicken or cubed boneless chicken and once cooked mix with 1/2 cup buffalo wing sauce.

Cut zucchini in half, lengthwise and use a spoon to scoop the seeds and center out of the halves leaving 1/4” thick zucchini boats. Add boats to baking dish then spoon the chicken mixture into the boats and top evenly with 1 cup shredded mozzarella cheese.

Cover baking dish with foil and bake at 400 degrees for 35 minutes.

snacks

• 1/2 avocado with lite salt and pepper • 2 hard boiled eggs with pink Himalayan salt • 2-3 celery sticks with 2 tbsp. pecan butter • 12 raw almonds • 2 string cheeses • sugar free jello cup • bacon strips dipped in nut butter • 1/2 cup blackberries or raspberries • 1/4 cup blueberries • macadamia nuts • 2 beef sticks • 1 cup bone broth (preferably homemade) • olives • pickles • keto chips: mix 4 eggs with a pinch of garlic salt and black pepper. Pour eggs into a greased mini-muffin pan (24 mini slots--silicone pans easier to clean) and top each with a

pinch of shredded cheese. Bake in a 400 degree oven for 1020 minutes or until edges have browned.

Remove from pan and eat immediately.

• yogurt with nuts & berries: top 1/2 cup full fat Greek yogurt with 1/4 cup fresh blackberries, raspberries or strawberries, a handful of almonds, and a pinch of cinnamon.

FAT BOMBS

look up recipes on Pinterest, as there are TONS to choose from!

Search “keto fat bomb recipe” Step 1: mix all ingredients together (healthy fats, flavoring & texture) Step 2: form into small balls or pour into muffin cups Step 3: refrigerate or freeze until combo is solid

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shopping list shopping list

WHAT’S COOKING???

sunday

hursdaysaturday saturday wednesdayfriday friday tuesdaythursday thursday monday wednesday wednesday tuesday tuesday monday monday

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WHAT’S COOKING???

WHAT’S COOKING???

costco store store

coco-nutty little little coco-nutty

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my weekly favorites TWICE BAKED CAULIFLOWER SAUSAGE BALLS

FATHEAD PIZZA CREAM CHEESE FAT BOMBS

HAM & EGG ROLLUPS EGG CUPCAKES

GUACAMOLE KETO BREAD

CHICKEN CORDON BLEU CASSEROLE CRACK SLAW

CHEESE SHELL TACOS

the keto life UNDERSTANDING KETOSIS