Bodyboss Free Keto Plan: Is It Legit?

The ketogenic diet, or keto, is a low-carb, high-fat diet that is becoming increasingly popular. The keto diet involves eating foods that are high in fat, such as avocado, eggs, and haloumi, while reducing your intake of carbohydrates. The idea is to force your body to use fat as a source of energy instead of carbohydrates, which can lead to weight loss.

There are a variety of keto meal plans available online, such as the 7-day keto meal plan by Wholesome Yum, which provides delicious, family-friendly recipes that are easy to make and follow. The keto diet has been found to be effective in promoting weight loss and improving overall health, but it is not suitable for everyone and should be done under the supervision of a healthcare professional.

What to eat on a keto diet

The ketogenic diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The diet typically limits carbs to 20-50 grams per day. While on the keto diet, you can eat:

• Animal proteins such as fish, shellfish, meat, and poultry.
• Dairy products such as cheese, plain Greek yogurt, cottage cheese, and cream.
• Vegetables such as green leafy vegetables, summer squash, peppers, avocados, and olives.
• Plant-based foods such as nuts, seeds, berries, and dark chocolate.
• Fats and oils such as olive oil, butter, and ghee.
• Beverages such as unsweetened coffee, tea, and sparkling water.

What not to eat on a keto diet

The keto diet is a low-carb, high-fat diet. The goal is to achieve a metabolic state of ketosis, in which your body burns stored fat as a source of energy, instead of carbohydrates. Here are some foods that you should avoid on a keto diet:

• Refined carbs such as white bread, pasta, rice, pastries, and tortillas.
• Beer, liqueurs, and mixed drinks.
• Honey, agave, and maple syrup.
• Fruit juice, even if it's 100% fruit juice.
• Ketchup, barbecue sauce, and other sweet condiments.
• Glazed or honey-baked ham.
• Light or low-fat margarine.
• Dried fruit or trail mix.
• Low-fat diet foods such as low-fat yogurt, low-fat mayonnaise, low-fat salad dressings, reduced-fat peanut butter, and reduced-fat or skim milk.
• Potatoes and other starchy vegetables like peas, corn, sweet potatoes, and beets.
• Sweetened yogurt or sweetened dairy products.
• Certain fresh fruits like mangoes, bananas, and grapes.
• Beans and other legumes.
• Quinoa and other grains.
• Dark chocolate with less than 70% cacao.
• Milk.

Keto-friendly drinks

While on the keto diet, it is important to stay hydrated. Water is the best option as it is free of calories, carbs, and additives. However, if you want something with flavour, there are several keto-friendly options to choose from.

Tea and Coffee

Tea and coffee are great keto-friendly options as they are no-carb and no-calorie choices. When it comes to tea, black tea, green tea, and herbal teas are all suitable options. You can also add some flavour to your tea by adding lemon or lime juice. When drinking coffee, you can add butter or ghee to hit your calorie goals faster.

Milk Alternatives

Although cow's milk is not recommended on keto, several plant-based alternatives are perfectly keto-friendly. These include almond milk, coconut milk, and soy milk, as long as they are unsweetened.

Soft Drinks

While soft drinks are typically loaded with sugar, there are keto-friendly options. Diet sodas like Diet Coke and Diet Pepsi are technically keto-friendly, but they contain artificial sweeteners that may damage the healthy bacteria in your gut and strengthen sugar cravings. A better option would be to choose soft drinks that are sweetened with natural zero-calorie sweeteners like stevia or erythritol.

Alcoholic Beverages

Although alcohol is likely to hamper your weight loss efforts, there are some keto-friendly options. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Beer is generally not recommended on keto, but there are a few low-carb options such as Budweiser Select 55, Michelob Ultra, and Miller 64.

Sports and Energy Drinks

Sports drinks like Gatorade and Powerade can be helpful for replenishing electrolytes, especially if you engage in intense exercise or outdoor workouts in the heat. However, most sports drinks are loaded with sugar. A better option would be to choose electrolyte powders that are sweetened with stevia and mix them into water. Energy drinks are also an option on keto, but many popular brands use artificial sweeteners, so it is best to choose those that use natural sweeteners like stevia.

In conclusion, while on the keto diet, it is important to stay hydrated and choose beverages that are low in carbs and free from artificial sweeteners. There are several keto-friendly options available, so you don't have to sacrifice flavour or variety.

A sample keto menu for a week

Monday

• Breakfast: Two eggs fried in butter served with sauteed greens
• Lunch: A bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens
• Dinner: Pork chops with green beans sauteed in olive oil

Tuesday

• Breakfast: Mushroom omelet
• Lunch: Tuna salad with celery and tomato atop a bed of greens
• Dinner: Roast chicken with cream sauce and sauteed broccoli

Wednesday

• Breakfast: Bell pepper stuffed with cheese and eggs
• Lunch: Arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
• Dinner: Grilled salmon with spinach sauteed in sesame oil

Thursday

• Breakfast: Full-fat yogurt topped with Keto granola
• Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
• Dinner: Bison steak with cheesy broccoli

Friday

• Breakfast: Baked avocado egg boats
• Lunch: Caesar salad with chicken
• Dinner: Pork chops with vegetables

Saturday

• Breakfast: Cauliflower toast topped with cheese and avocado
• Lunch: Bunless salmon burgers topped with pesto
• Dinner: Meatballs served with zucchini noodles and Parmesan cheese

Sunday

• Breakfast: Coconut milk chia pudding topped with coconut and walnuts
• Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey
• Dinner: Coconut chicken curry

Keto-friendly snacks

There are many keto-friendly snacks that can be enjoyed throughout the day, and they are easy to make. Here are some ideas for keto-friendly snacks with minimal or no carbs:

• Red meat, such as beef, pork, or lamb
• Poultry, such as chicken and turkey
• Fish, including tuna, salmon, halibut, and shrimp
• Natural fats like butter and olive oil
• Hard-boiled eggs
• Most cheeses
• Vegetables, including leafy greens, eggplant, cauliflower, broccoli, and tomatoes

Some fruits that make great keto snacks include:

• Avocados
• Strawberries
• Starfruit

Some nuts that are keto-friendly, but should be eaten in smaller portions, include:

• Pecans
• Brazil nuts
• Macadamia nuts
• Walnuts
• Hazelnuts
• Peanuts
• Almonds
• Pine nuts

Some other keto-friendly snack ideas include:

• Celery sticks with almond butter
• Tuna salad with sliced tomato
• Pickles with cream cheese, wrapped in turkey cold cuts
• Broccoli with ranch dip
• Persian cucumbers with plain full-fat yogurt
• Bacon slices with olives
• Seaweed snacks
• Raspberries
• Bell peppers

There are also many keto-friendly products available for purchase, such as:

• Keto bars
• Keto cookies
• Keto beef sticks
• Keto gummies
• Keto chips
• Keto crackers

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