14 days simple meal plan to lose weight is a lifestyle shift that can change your future outcome. This Low-carb Lifestyle Plan and Food Guide is a safe, doctor-formulated, science-based shift to a lower-carb lifestyle with support products and education for fast and long-lasting sustainable success. You’re gonna love the way you feel! The plan is simple… Just 14 days to a lighter you!
Have a low-carb breakfast – eggs, bacon, omelet, etc., or have CTFO Extreme Shake. Energize your morning with a hot beverage adding our Keto Creamer. Support your healthy lifestyle with our 10xPure Ultimate Multi-Vitamin & Mineral. 2-3 hours later, have a low-carb a snack.
2-3 hours later, have lunch. Have a low-carb lunch – salad, “garden style” burger, etc., or have CTFO Extreme Shake.
4-5 hours after lunch, have a low-carb, sensible dinner. Protein, fresh vegetables, healthy fats (down the 14 Days Simple Meal Plan to Lose Weight which includes the food list).
• Drink plenty of water. You should drink half your body weight in ounces each day.
• If you find you are getting hungry between meals you can add a handful or two of unsalted nuts or seeds.
• It’s best not to eat anything after 8pm.
In the first few days your body may adjust to your new lower-carb lifestyle. Any lack of energy or discomfort is normal and will pass in a few days. Once your body has adjusted you may notice a clarity of mind and more energy than you have had in years. Use this extra energy to take a walk after lunch or dinner. Enjoy the shift…. then repeat until you reach your goals! This is not intended as medical advice. This material is intended to be of general informational use and is not intended to constitute medical advice, probable diagnosis, or recommended treatments, nor should any information in this document be construed as such. Everyday Keto Gourmet is not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations, or methods described in this material. Healthy diet and regular exercise are recommended with any program.
Making Health A Habit
As you become carb-conscious, This guide makes it easier for you to make better food choices that support your health and weight goals. This lifestyle is low in starchy, insulin reactive carbs, but packed full of disease-fighting vitamins and flavonoids. It is rich in olive oil, meat, fish, nuts, fruit and vegetables, but also contains lots of rich and satisfying things that over the years we have been told to avoid, such as bacon and eggs.
How many carbs should you eat daily to lose weight?
Studies show that a low-carb lifestyle can reduce your appetite so you’ll eat fewer calories. As long as you burn more calories than you take in, you can lose weight pretty much effortlessly, as long as you manage to keep the carbs down and get a little regular exercise. You can also take Shape-N-Burn exclusive formula designed to be a catalyst for noticeable weight loss. Low-carb lifestyles have benefits that go way beyond weight management, and they can improve health way beyond the calorie-restricted low-fat diets still recommended by the mainstream and promoted by the food industries. An individual’s optimal carb intake depends on age, gender, body composition, activity levels, personal preference, food culture and current metabolic health. People who are physically active and have more muscle mass can tolerate a lot more carbs than people who are sedentary. Metabolic health is also a very important factor (carb/insulin sensitivity).
Guidelines that work for most people most of the time.
100 – 125 net grams per day: This is more of a “moderate” carbohydrate intake. It is very appropriate for people who are lean, physically active and simply trying to stay healthy and maintain their weight. It’s possible to lose weight at this carb intake, but it may require counting calories and/or portion control.
40 – 100 net grams per day: This range is great, along with regular exercise, if you want to lose weight over time while allowing for a bit more flexibility of your carb intake. It is also a great maintenance range for people who are carb-sensitive.
20 – 40 net grams per day: This is where the metabolic benefits really start to kick in. When eating less than 40 net grams per day, your body will shift into ketosis, a state at which your body begins to use fat for fuel and energy rather than carbohydrates. This shift enables your body to access your stored extra body fat for energy and fuel. Your appetite will no longer be driven by daily spikes and crashes in your blood sugar and you will not crave carbs like you used to, enabling you to make better food choices. Your appetite will be diminished, so you’ll take in fewer calories, which will help turbocharge your weight control efforts. This shift in lifestyle is sustainable for long-term success and results in an upward spiral towards better health and longevity. Reaching true ketosis for most, can take 7-14 days of uninterrupted, consistent low-carb intake.
Fiber in foods helps to slow down the absorption of carbohydrates so they are less insulin-reactive. When looking at a label, count “net carbs” (net carbs = total carbs – fiber). A great free app to use is Daily Carb to help you become carb-conscious. (In the App store) In the Google Play store you can find Chronometer – which is also free.
If you are in a state of ketosis, your body is burning mostly fat for energy. During the 3 – 4 hours between meals, even if you are sitting at your desk, your body is still burning energy. If you are not “grazing” throughout the day, your body will use your stored body fat for energy. If you find you are hungry between meals, find a snack low in carbs, like seeds or nuts. Hard-boiled eggs, cheese, and jerky (lower-carb) are also good snack choices.
80% of weight control comes from what you put in your mouth, and 20% comes from regular exercise. If you sit at your desk all day long, your body’s energy requirements will be low, and your weight loss results will be slower, even if you’re in ketosis. Maximize your body’s fat burning potential and move more every day for faster results where you follow our 14 Days Simple Meal Plan to Lose Weight.