Results of the 3. Day Keto Weight Loss Challenge & Giveaway. The 3. 0- Day Weight Loss Challenge is over but you can still join us in the new 9. Day Keto Weight Loss Challenge and win an i. Pad Mini! When I announced the 3. Day Keto Weight Loss Challenge in January, I didn't realise how many people would be interested in taking part. It was amazing to see so many people motivated and determined to get fit & and feel great. Your response to the challenge has been incredible and I'd like to thank everyone for taking part! Based on your feedback, I came to realise two things: Most people would like the challenge to last for longer. Giveaways are a great motivator, maybe we need more of them ! I'll keep you updated and let you know in advance - several times! The reason I don't wan't to start the new challenge yet is because I've been working on changes to my blog including improvements related to organising giveaways. Apart from easier access to giveaways and challenges, this update will add many new features that will make it easier to discover meals based on your dietary preferences. During my elimination phase of fodmaps, I realized that certain snacks in certain combinations have been hard on my digestive system. I find it kind of funny that one of the advertisements that popped up for this post is for the Do you struggle to eat healthy or stay in shape? Take the Wellness Challenge and change your life and the health of your family! The Zone diet is designed to control blood sugar and insulin levels, and to control inflammation. Each meal is constructed with a balance of each of the three food.
Soon I'll have a preview of my new Blog for you to try and provide feedback. Here are some interesting stats from the challenge: All of the participants lost weight and some of them managed to break through long- lasting weight loss plateaus. Weight loss achieved by the participants in this challenge varied from 1. Don't worry if you didn't lose as much as you would have liked to. Weight loss plateaus are common and there are several factors which play role in weight loss. Don't get demotivated and keto on! Some of the participants tracked their body fat percentage. Losses varied from 1% to 4% body fat! Some also tracked their body measurements. Improvements in the waistline varied from 1/2 inch to 4 inches! During the challenge and even after it ended, most of the participants followed one or more of my 3 keto & paleo/primal meal plans (a month's worth of meals in total). Many of the participants used the Keto. Diet i. Pad app to track their progress - it was great to see all the screenshots! I know everyone doesn't own an i. Pad and I'd like to ensure you that we do whatever we can to make the Keto. Ok, so what is this LCHF then? This is true LCHF: Basics. The abbreviation stands for Low Carb High Fat and the very simple basics are to minimize the carbs in your. See Your Stomach Get Flatter By The Day As You Follow The 21-Day Rapid Fat Loss Blueprint Below--While You Prime Your Metabolism To Burn FAT First So That You Can. Need a great Paleo pizza crust recipe? Try our Almond Flax Paleo Pizza Crust recipe made with flax seeds and almonds. It rises due to the baking powder, which gives Diet app available on other devices. Several participants also provided their progress pictures and agreed to share them with you! Huge thanks to all the brave ladies & gentlemen! Announcing the Winners! All of you did a great job! I'd love to give each one of your a prize - you really deserve it! The least I could do was to add 1. Now Foods MCT coconut oil! There were so many of you and it took me a few extra days to process all the emails. Like I said before, all the participants had an equal chance to win - the winners were chosen randomly, not based on weight loss. My aim is to promote a healthy and gradual weight loss rather than quick or extreme. Pad 3 Mini. Big Congrats to Missy! I would like to say thank you. In the past I have tried changing my eating lifestyle but would give in to temptation 2 weeks in. This contest gave me the motivation to stick to it. Now that it has been 3. They do say it takes 1. I love trying the recipes you post and haven't cooked something twice .. Just so many options! I can't tell you what I weighed when I started cause my scale would say ERROR. When I weighed my self on Sunday Feb 8th the scale now reads 3. I am 6' tall and want to lose about 1. It will be a long road but this time next year I hope to be halfway there. Thank you again for changing my life. I feel so much better health wise and about myself. I feel great and am very happy with my results after following the . I now fit in a size smaller jeans (size 2. I'm thrilled! I have another 7. I am happy I feel so good and have energy with my new keto lifestyle. Terry. 3rd - 2. 0th prize Now Foods MCT Oil, 3. Congratulations to all of you! Stephanie. Martina, first, I would like to thank you for the knowledge and assistance you provide on your blog and app! Keto has definitely been made easier for me through your accomplishments and contributions. Your site is also the one I have sent family members and friends who are interested in starting keto to, and they have been impressed with the factual knowledge as well! Thank you again! Results (January 1. February 8 2. 01. I find that meals can be stressful if I haven't created a plan, or end up eating too much protein and throwing my macros off!- Having a great support system is a must! My husband has been my biggest supporter since beginning keto. Kimberly. I started Keto on Dec 9. I've lost a total 2. It's really working for me. I bought your app and love your recipes! Thanks for all you do! Jan 1. 0 - Feb 8. Started at 2. 40. Ended at 2. 29. Bicep. I followed the regular keto diet plan and enjoyed several of your yummy recipes. I even out your grab and go options in to good use on busy days. My guess my only tip would be that enjoying your keto smoothie helped me stay on track by being able to save my macros for later in the day so that I wouldn't end up eating too much too early in the day. I started this challenge at 1. I am now 1. 79!!! The biggest changes I've seen this far. It's totally amazing to see how small my backside had gotten. Can not wait till your next challenge!!! Thank you!! Dalila. Here come my results: - from 7. BW- from 7. 5cm to 7. Tips: - I followed the menu that has got dairy options.- I was having a quest bar as a treat - it gave me a 1 week plateau - after I stopped eating them my weight dropped- I drank plenty of water but stopped at 2. I did not consume any milk and yoghurt. Cheese for me its ok but in moderation- I found out that I put on weight and my water retention gets worse if I increase protein intake. Overall feeling: amazing, no hunger, no cravings even during PMT, which is awesome for me! Cindy. Martina, I am really enjoying learning new ways to cook. So far it has been a fun and creative journey. I keep telling my friends and family I'm not on some temp diet, that this is my diet for a healthier life thru good and delicious food choices. So here are my weight & measurements: Before: weight: 1. After: weight: 1. I would just like to add thank you for all your assistance in my journey to a better me. Cindy. Georgina. Hi Martina! My name is Georgie, I’m 2. I also suffer from Hashimoto’s! I guess that’s initially how I found you, looking for answers regarding weight loss/maintenance with Hashimoto’s. I absolutely love the keto diet app and its blog; you offer so much great info, the recipes are delicious and the recipe plans are great motivation! Once I saw you were running the 3. I was so excited! I have to say though, my approach to the challenge was a little different to just losing weight. My main aim of the challenge was to gain some muscle! After struggling with a heap of weight gain from Hashimoto’s, I began to deprive myself of food in an attempt to lose weight. Eventually this developed into a full blown eating disorder and I was diagnosed with anorexia. I worked hard in recovery with an aim to restore my weight and build some muscle, however I also have Addison’s disease, and one side effect of the medication I have to take is muscle wastage. Now I’m in a much better head space and my weight is restored, however I still struggle with the muscle wastage and desperately wanted to build some muscle (I wanted to be able to flex and actually have a bicep)! So I chose to do the 3. I could gain some muscle. I always get sick of people saying ! I chose the 7 day keto/paleo menu plan, which I repeated 4 times to make it go for a month. I find it really hard to eat nuts with my Hashi’s related gut issues, so my snacks included herbal tea with 9. My local butcher stocks organic, free range, grass fed pigs and let me have the skin for free! So I just popped it in the oven with some celtic sea salt until it puffed up and went crunchy! Delish! Anyway, now for my results! Because of the anorexia, I no longer weigh myself, so I chose to measure my progress via skinfolds. I’m studying a bachelor of Clinical Exercise Physiology and know the cheapest yet most accurate measure of body fat is skinfolds. So my results are as follows: January 2. Body Fat. February 2. Body Fat. I lost 2. I am so happy with my results! I can now even squat 2. I just want to thank you so much for helping me along my journey! I have always followed your blog and used your apps however this challenge gave me the incentive to really stick to your plan and I got some great results! Now I can also say that it is possible to put on muscle whilst eating low carb! LGMy name is Le. Anna. I have had a tough journey with Fibromyalgia, adrenal fatigue, and gut issues. I decided to try a Ketogenic diet since nothing else has worked. Your challenge was right in time! I tried Keto in December, but I was misguided. After following your plan I started to get things right. Here are my results: 9 lbs lost and 1. And just Keto Adapted this week! My biggest advice to others would be to buy a gluco/ketone meter and measure how certain foods affect you. Stay on the plan and stick with it! Thank you! Jenny. Hello Martina, I've followed a Keto diet for a while now, but I really derailed over Christmas so your challenge was the motivation I needed to get back on track. For the challenge I followed a regular keto diet (under 2. I didn't take photos, but here are my results: 1. Jan: weight 8. 2kg, waist measurement 1. Jan: weight 7. 9. Jan: 7. 7. 8kg, waist measurement 1. Feb: weight 7. 6. So basically I'm back to a healthy BMI (though only just) and almost exactly where I was before Christmas. Now I just have to stick at it, which your yummy recipes help me do. So thank you for all your hard work! I don't really have any tips to share, except that following a keto diet should be fun. I eat really delicious food and have a great time trying out different recipes. That helps me focus on real food, since it's often a mix of boredom and stress that makes me reach for the junk food. The Ultimate Paleo Diet Food List. Paleo Diet Food List. Updated: September 5, 2. This is the definitive paleo diet food list. In it, you’ll find a list of the paleo diet meats, vegetables, fruits, nuts, seeds, and oils that are allowed on the paleo diet. You can throw these into any delicious paleo recipe (or make up your own) and be 1. Let’s get started. For a quick “do eat” and “don’t eat” primer, see our quick reference guide below. EATGrass- fed meats. Fish/seafood. Fresh fruits. Fresh vegetables. Eggs. Nuts. Seeds. Healthy oils (olive, walnut, flaxseed, macadamia, avocado, coconut)Get The Paleo Diet Food List Reference App. If you thought that was easy, what if you could have a paleo reference app in your pocket – so you knew WITHOUT A DOUBT – whether every food you put in your body was paleo or not. If you have more questions on specific foods, we’ve included a comprehensive list of paleo diet foods below. We’ve provided a list of the foods that are allowed on the paleo diet. We’ve also broken this list down into the specific food groups, so you can see which meats, vegetables, fruits, nuts, and fats are on the paleo diet. In addition to all of that, we’ve also included a comprehensive list of foods not allowed on the paleo diet. There’s often confusion about what falls where, so we’ve tried to clarify that as much as possible. You can click on the links below to jump directly to whichever section of the food list you’re interested in. Simply right click and download this Paleo Diet Food List. Almost all meats are paleo by definition. Of course, you’ll want to stay away from highly processed meats and meats that are very high in fat (stuff like spam, hot dogs, and other low- quality meats), but if it used to moo, oink, or make some other sound, it’s almost certainly paleo (and, yes, that means you can still have bacon). Here’s the full list of paleo diet meats. Poultry. Turkey. Chicken breast. Pork tenderloin. Pork chops. Steak. Veal. Bacon. Pork. Ground beef. Grass- fed beef. Chicken thigh. Chicken leg. Chicken wings (yum!)Lamb rack. Shrimp. Lobster. Clams. Salmon. Venison steaks. Buffalo. New York steak. Bison. Bison steaks. Bison jerky. Bison ribeye. Bison sirloin. Lamb chops. Rabbit. Goat. Elk. Emu. Goose. Kangaroo. Bear (good luck getting this!)Beef jerky. Eggs (duck, chicken, or goose)Wild boar. Reindeer. Turtle. Ostrich. Pheasant. Quail. Lean veal. Chuck steak. Rattlesnake. Fish are definitely on the paleo diet and they’re chock full of good stuff like omega- 3s as well. If it swims and has fins, it’s definitely paleo diet food list worthy. Red snapper. Shark. Sunfish. Swordfish. Tilapia. Trout. Walleye. Paleo Diet Seafood. Down in New Orleans and want to have a crawfish boil? Swap it out for shrimp? Heck, even a stop at Red Lobster is good as long as you stay away from the rolls. Check out all the different seafood you can eat on the paleo diet. Crab. Crawfish. Crayfish. Shrimp. Clams. Lobster. Scallops. Oysters. Paleo Diet Vegetables. Almost all vegetables are paleo with some exceptions. Vegetables with a high starch content, such as potatoes and squashes, tend to have low nutritional value in comparison to the amount of starches/carbs/sugars they contain. Asparagus. Avocado. Artichoke hearts. Brussels sprouts. Carrots. Spinach. Celery. Broccoli. Zucchini. Cabbage. Peppers (all kinds)Cauliflower. Parsley. Eggplant. Green onions. Starchy Vegetables*These vegetables are quite starchy, so eat them in moderation especially if you’re trying to lose weight. Butternut squash*Acorn squash*Paleo Diet Oils/Fats. Contrary to popular belief, fat doesn’t make you fat; carbs do (and the Standard American Diet contains a ton of them!). Natural oils and fats are your body’s preferred sources of creating energy, so it’s best to give your body what it’s asking for. The following are some of the best types of paleo diet oils and fats that you can give your body if you’re in need of some additional energy. Macadamia oil. Avocado oil. Grass- fed butter Paleo Diet Nuts. We love nuts and they are decidedly paleo diet friendly. Be careful though, as cashews are high in fat and, for some reason, it’s incredibly easy to eat an entire jar of them in one sitting (that’s not just us, is it?). If you’re trying to lose weight, limit the amount of nuts you’re consuming. Otherwise, have at it. I mean, you can’t beat a good almond/pecan/walnut mix, can you? Almonds. Cashews. Hazelnuts. Pecans. Pine nuts. Pumpkin seeds. Sunflower seeds. Macadamia nuts. Walnuts. Please note: peanuts are NOT paleo as they’re not actually a nut. For more on this, see our article about legumes. Paleo Diet Fruits** Fruits are not only delicious, but they’re also great for you. That said, fruits (even paleo- approved ones) contain large amounts of fructose which, while much better than HFCS (high- fructose corn syrup), is still sugar. If you’re looking to lose weight on the paleo diet, you’ll want to cut back on your fruit intake and focus more on the vegetables allowed on the paleo diet. However, feel free to have one to three servings of fruit a day. Check out this list of paleo diet fruits and see if you’re not hungry by the end! Remember, your caveman ancestors didn. If you’re looking for ways to eat these foods, check out some of the paleo recipes on our site. List Of Foods Not Allowed On The Paleo Diet. This is a complete list of foods not allowed on the paleo diet. It’s a sad day when you first have to say goodbye to these foods but, once you start, it’s much easier and you find there are even better paleo substitutes for these foods. The first few weeks might be tough, but if you stick with it over time, it’ll be worth it. Here’s the ultimate list of foods not allowed on the paleo diet. Dairy. Cheese. Cottage cheese. Non- fat dairy creamer. Skim milk. 2% milk. Whole milk (sometimes)Dairy spreads. Butter – this is debatable in the Paleo community. Some argue that grass- fed butter does have a place in a well- balanced Paleo diet. Cream cheese. Powdered milk. Yogurt. Pudding. Frozen yogurt. Ice milk. Low fat milk. Ice cream. Soft drinks Soft drinks, pop, and Coke are packed with sugar and high- fructose corn syrup and are definitely NOT paleo diet friendly. Coke. Sprite. Pepsi. Mountain Dew. Etc. Fruit Juices. Fruit juices are super high in sugar (fructose) and will throw your paleo diet off track. Stay away from these. Apple juice. Orange juice. Grape juice. Strawberry juice. Chinola juice. Starfruit juice. Mango juice. Grains. You should avoid anything that has a grain in it. If you pretend that grains are the devil, you’ll find it’s much easier to avoid them. Cereals. Bread. English muffins. Toast. Sandwiches. Triscuits. Wheat Thins. Crackers. Oatmeal. Cream of wheat. Legumes. Don’t know what a legume is? That’s okay because we’ve put together a primer on what legumes are and why, unfortunately, they’re not paleo diet friendly. For the paleo diet, legumes are not on the menu. Here are the ones you should avoid. All beans. Black beans. Broad beans. Fava beans. Garbanzo beans. Horse beans. Kidney beans. Lima beans. Mung beans. Adzuki beans. Navy beans. Pinto beans. Red beans. String beans. White beans. Peas. Black- eyed peas (and, yes, you should also avoid the band)Chickpeas. Snow peas. Peanuts. Peanut butter. Miso. Lentils. Lupins. Mesquite. Soybeans. All soybean products and derivatives. Tofu. Caveat – fresh green beans and green peas can be consumed in moderation on the Paleo diet. Compared to other legumes, their phytic acid content is way lower, and these vegetables offer beneficial vitamins and minerals. Artificial Sweeteners. Bad news – sweeteners aren’t paleo, sweetie. All artificial sweeteners are, by definition, artificial and not paleo. If you’d like to sweeten your foods, use honey, maple syrup, or (if you’re really in a pinch) Stevia. Acesulfame potassium. ACK Ace KEqual Spoonful (also +aspartame)Sweet One. Sunett. Aspartame. APMAmino. Sweet (but not in US)Aspartyl- phenylalanine- 1- methyl ester Canderel (not in US)Equal Classic. Natra. Taste Blue. Nutra. Sweet. Aspartame- acesulfame salt. Not in US as per FDACalcium cyclamate. Cologran = cyclamate and saccharin (not in US)Sucaryl. Erythritol. Sugar alcohol. Zerose. ZSweet. Glycerol. Hydrogenated starch hydrolysate (HSH). Sugar alcohol. Clear. Cut Isomalt. Decomalt. Diabeti. Sweet (also contains Acesulfame- K)Hydrogenated Isomaltulose. Isomaltitol. Lactitol. Sugar alcohol. Maltitol syrup. Maltitol powder. Hydrogenated High Maltose Content Glucose Syrup. Hydrogenated maltose. Lesys Malti. Sweet (hard to purchase)Sweet. Pearl. Mannitol. Neotame. Polydextrose. Sugar alcohol(Derived from glucose and sorbitol)Saccharin. Acid saccharin. Equal Saccharin. Necta Sweet. Sodium Saccharin. Sweet N Low. Sweet Twin. Sorbitol. Sugar alcohol. D- glucitol. D- glucitol syrup. Steviol glycoside. Stay far away from these non- paleo foods. Spam. Hot dogs. Other low- quality meats (if you do eat them, eat them in moderation)Salty Foods. These overly salty foods fall outside the paleo diet guidelines. Snacks. These easy, cheap, and pre- packaged snacks could last years on their own. That means they’re definitely not paleo. Pretzels. Chips. Triscuits. Wheat Thins. Cookies. Sun. Chips. Pastries. Starchy Vegetables. While these starchy vegetables are still vegetables, you’ll want to stay away from them due to their high starch content. Potatoes. Yucca. Batata. Butternut squash*Acorn squash*Yam*Beets*Energy Drinks. These are not good for you and are definitely not approved for our paleo diet food list. Stay far, far away. Red Bull. Monster. Rockstar. Starbucks Refreshers. Mountain Dew MDXVault. XS Energy Drink. 5- Hour Energy. Unfortunately, almost all alcohol does not work with the paleo diet. Yes, this includes, but isn’t limited to: Sweets. Sugar is almost always manufactured and should be avoided on the paleo diet. This means you’ll need to cut out the delicious but destructive sweets and sugars that are standard in the Standard American Diet. The rule of thumb here is: if it contains a ton of sugar, it’s probably not on the paleo diet friendly.
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