The Ultimate Keto Meal Plan

1. A Keto Diet Helped This This Guy Loose 42kg in 5 Months

single father-of-three's story is pretty awesome.

Canberra local, Yem Yuon, is a single father of three who at the beginning of the year weighed in at 115kg. Using his kids as inspiration, Yem embarked on his weight loss journey in March in order to be a better role model for his kids and spend more quality time with them. In just 5 short months, Yem has lost an incredible 42kg thanks to a ketogenic diet and also building a fitness regime to exercise and build strength. It’s not just a healthier lifestyle that the 36-year-old has noticed, with his transformation inspiring himself to undertake a career change and become a nutritional coach to help others achieve their goals and understand their bodies.

Here’s how he did it.

What was your lifestyle like before the transformation?

Before I embarked on my transformation, my life was very mediocre. I never had any drive to excel any further in my work and I became comfortable, I became complacent and unmotivated – I didn’t prioritise my health and as a result, it cost me dearly my physical health, mental health and my marriage.

What did you eat/did you exercise?

I have always had a passion for the gym and physical exercise, but I always found my diet and sleep was holding me back from my true potential. I never had the physical body to show my hard work due to poor diet choices. My first step was to research and understand calorie counting and macro nutrients. This allowed me to create a planned meal program to suit my current weight and bodyfat percentage where I could lose weight (excess body fat) by remaining in a caloric deficit – but be satiated enough that I wouldn’t be tempted to stray and cheat my diet plan. I researched food prep meals and found My Muscle Chef Meals to perfectly suit my dietary needs. Having my meals planned out in advanced and prepared allowed me to focus on my weight training, work and family life balance and my sleep.

I have tried many diets before – low carb – carnivore – 1000 calorie a day – OMAD, you name it. I could never stick with a diet enough as I was either not satisfied with the food or did not have the time to prepare the meals in advance. I also found I was weight training as though I was still in my early twenties – with Mr Olympia dreams – and my body could not keep up with the demands of such heavy training, minimal sleep and extremely low-calorie diets.

What was the turning point?

Honestly, after my marriage had broken down, I needed to find a way to pull myself out of such a dark place – my children needed me to be my best for them during a hard time for us all. I spent a lot of time self-evaluating and reflecting and concluded that although we cannot change the things that have happened to us, we can re assess our position in life and look at what where we can Improve ourselves physically and mentally. I decided that me being overweight had always held me back in life, affected my mental health and really, If I could achieve my desired weight and body goals with a plan – then I could absolutely achieve anything in my life.

How did you do it?

I began my weight loss journey at the end of February 2022. I weighed in at 115kg at a height of 163cm – putting me in the largely obese category. I began a caloric deficit diet of around 1800 calories per day in conjunction with weight training 5 days week.

A typical day of my food intake would be a coffee in the morning (as I was practising 16/8 fasting) and lunch would be at around 2pm which was a meal from My Muscle Chef – my favourite lunch would be their Chicken and Cauliflower Bake, so good! I then would have a prelockout drink before weight training after work at around 6pm, followed by a post workout protein shake. And for dinner I would have another My Muscle Chef meal – my absolute favourite has to be their Moroccan Hoki and Kale Potato Salad – it has just about everything I need to finish the day with my macronutrient needs. If it allowed – I could also sneak in a quick protein bar again part of the My Muscle Chef meal plans I purchase fortnightly.

My training split was tailored for my age as I am now 36 and not 21. A typical week would be Mon – Chest – body weight dips to Flat bench, Incline Bench press and Decline Bench press – to finish the day I would perform a bodyweight exercise to failure like pushups.

Tues – Triceps – warmups would be bodyweight dips, followed by close crip bench press, skull crushers and other triceps extension variations – completed by diamond pushups.

Wed – Legs – Warmup would be bodyweight goblin squats – followed by Barbell Squats, Front barbell squats, Romanian deadlifts and Bulgarian split squats.

Thurs – Biceps – warmups are bicep pullups – followed by barbell curls, ez bar reverse curls, hammer curls, alternating dumbbell curls, and to finish concentration curls.

Fri – Back – warmups are wide grip pull ups – followed by deadlifts, barbell or yates rows, single arm dumbbell rows, t bar rows and to finish pullups with a static hold for as long as I can.

Sat – Shoulders – warmups are dips, with barbell military presses, dumbbell shoulder presses, bent over lateral side raises, standing lateral side raises, upright rows and to finish would be heavy shoulder shrugs.

Sun– Rest Day

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As with any weightless plan, I found I had “newbie gains” and lost an average 1-1.5kgs a week for the first 6 weeks. As I continued, I found my weight loss taper down and begun to see an average of 300gm-600gm a week. I also found I needed to readjust my diet to remain in a caloric deficit as my weight was now a lower number and my body fat % was less and my lean body mass was Increasing. As of September 2022, I weigh 68.5kgs with an estimated body fat percentage of 12-15% and my lean body mass at an estimated 63-64 kgs.

How do you feel now?

I feel fantastic! My mental health has improved as well as my physical health. I am more confident, outgoing and positive about life! I find myself motivated everyday and taking upon new challenges that I would only dream of. I am so proud of myself, and my children are so proud of their father for setting a good example for them and others. This transformation literally saved my life.

What’s your best advice for others looking to embark on a transformation?

There is no better time to start than now. Research and try different things until you find a plan that suits your lifestyle. We aren’t all cut from the same cloth and there is no one plan that suits all. Preparation, dedication and consistency will bring the results you aim for. Rome wasn’t built in a day – you just need to remember to be better than you were yesterday.

Nikolina is the new web-obsessed Digital Editor at Men's and Women's Health, responsible for all things social media and .com. A lover of boxing, she has a mean punch inside and out of the ring. She was previously a Digital Editor at GQ and Vogue magazine.

2 Intermittent fasting, keto or high protein, which diet plan will work for you?

Learning to eat well may initially need a diet – a series of diets that will be the bridge that finally leads you to a potent changed lifestyle that you can carry on forever hence, the diet you choose will have to be a good one. When health experts say good, they actually mean ‘apt’ – customised to your body type, that works to reduce food residue in your body to a minimum, keep your digestive condition at its best and delivers energy, good sleep and nutrition.

In an interview with HT Lifestyle, Anupama Menon, Nutritionist, Health Coach, Founder and Director of Right Living in Bangalore, said, “There is only one rule in choosing that starting point - that there is no one rule that fits all. No single diet will work for everyone. Whether it is intermittent fasting or a ketogenic diet or a high protein diet, or any diet off the block. Every individual’s body is different and has to be treated as such. The idea of losing weight or getting your health back on track is that you don’t retrace your steps, you never go back to square one and the benefits you have achieved never get undone.”

She advised, “First, it’s important to understand if there are any imbalances in the body, specifically those related to inflammation, gut, hormones, stress and blood markers, as these can greatly impede your results. You need not stop yourself from eating out or your most desired foods – be it those fried goodies or desi sweets – they can all find their way into your menu. Without fear. You can exercise to stay fit (maybe 4-5 times a week for 45 minutes) and yet maintain your weight and health. You need not tear yourself with workouts in the pursuit of extensive results. This kind of engagement with your food, health and exercise may take time. It may take effort but your body is too precious to have it done any other way.”

Bringing her expertise to the same, Ritika Agarwal, Nutritionist, Health Coach and Founder of The Mint Enfold, said, “I am all for a balanced diet with all the macros thrown in, as I believe that we need nutrients from all the food groups in certain amounts. I don’t necessarily believe in counting calories; rather I would focus on where the calories are coming from. Not all carbs are bad. Focus on the good ones - the more complex ones, the whole grains with all the fibre, the veggies and the greens. Having said that, of course moderation is the key without going overboard with any one food or food group and that’s where mindfulness and a holistic approach to eating comes in.”

Neha Patodia, Nutrimend Founder and Head Nutritionist, echoed, “The most commonly asked question to a health expert is “which is the best diet?” The answer to this is there’s no best diet. There is no one size that fits all. People are diverse in regards to body type, tastes and preferences,budget, time availability, nutrition knowledge. Hence, there’s no way one could help all these folks make incremental improvements in their eating with “one” diet plan. The diet plan that will work the best is the one that is formulated after listening to one’s needs, what one wants to accomplish, how one lives, what’s really important to them. Also, working on long term habits is always better than just following a set plan. Diet plans have expiry dates, habits stay with us for life. Hence, habit-based coaching is always better than diet-based coaching.”

3 Keto Creator Review – Is It Legit or Cheap Program?

The keto diet’s use for weight loss is widespread across the globe. Some celebrities swear that the low-carb, high-fat meal plan aids in maintaining a trim and lean figure. Numerous keto diet plans promise to enable users to shed excess fat.

Not every keto diet plan is effective. Some keto plans are too restrictive, while others use expensive ingredients. Similarly, some keto diets are specific to particular gender and regions. In addition, various keto diet plans do not consider personal preferences and food allergies.

Keto Creator is the developer of the customized 30-Day Keto Diet Plan. Is the program effective? How can you personalize a Keto Diet guide?

About Keto Creator’s 30-Day Keto Diet Plan

The ketogenic diet has been used for centuries; it became a popular therapy for epilepsy in the 1920s and 1930s. It was developed to provide an alternative to non-mainstream fastings. It is ideal for people looking to lose weight via strict dieting. Experts agree that you can lose significant weight following low-carb and high-fat diets.

Still, it can be challenging to create a keto diet plan. The 30-Day Keto Diet program is 100 percent customizable and considers the customer’s food preferences, weight, height, and level of activities.

Keto Creator is an online tool that can help you generate a perfect keto guide based on your food choices and level activities. The fat-melting regimen is ideal for men and women of all ages. Similarly, customers can customize their keto meals depending on the type of foods that they like.

How Does the 30-Day Keto Diet Plan Work?

Keto Creator argues that you must eat fewer carbs to eliminate the excess stored fat. The body mainly relies on carbs to burn fuel. However, hormonal changes, specific medications, a sedentary lifestyle, and unhealthy dietary habits can stimulate the body to store fat instead of utilizing it. With time, high-carb and low metabolism cause obesity.

Obesity is the leading cause of multiple health issues, including diabetes, joint problems, hormonal imbalance, and cardiac issues. Doctors recommend maintaining healthy nutrition and exercising regularly to keep the metabolism high and prevent fat storage.

The 30-Day Keto Diet plan seeks to stimulate ketosis – a metabolic process that forces the body to utilize stored fat for energy. Ketosis causes the body to transform the stored fat into glucose and energy necessary or maintain all biochemical processes in the body. The ketogenic diet deprives the body of carbs causing it to look for alternative sources of glucose.

The weight loss industry rakes in billions of revenue each year. It thrives on whether obesity is genetic or whether certain medications can accelerate weight loss. With most too busy to take care of their bodies, the rising number of unhealthy individuals continues to escalate yearly.

30-Day Keto Diet Plan promises to offer customers a safe fat-burning regimen that considers their needs and is meant for adults of all ages regardless of their lifestyle.

Why Do Certain Diets and Weight Loss Regimens Fail?

Most people shed excess fat to remain fit and prevent age-related health issues. Some fat-burning methods fail because:

Inability to create the correct calorific deficit

You can lose weight by consuming fewer calories than you burn, regardless of the types of food you eat. This means eating fewer carbs and forcing the body to look for alternative glucose sources. The 30-day Keto Plan prepares a meal plan based on the customer’s preferences and one that incorporates fewer calories, enabling users to create the right caloric deficit.

Cutting back on calories quickly

Keto Creator states that weight loss is a process. It is improbable to shed many calories overnight. Nutritionists recommend cutting down on calories gradually to enable your body to adjust. Similarly, eliminating carbs in the diet should progressively allow your system to enter into ketosis healthily.

Treating all carbs with the same nutritional value

There are numerous types of carbs. Some, like whole grains, are beneficial, especially during weight loss. Experts advise getting rid of high-carb foods that comprise high sugars.

Restricting the body significantly

The 30-day Keto Diet Plan uses a scientific approach to fight cravings. Per the creator of the keto diet plan, providing your body with some of the “treats” can fight cravings and allow users to shed significant weight.

What is inside the 30-Day Keto Diet Plan

After joining the 30-day Keto Diet Program, customers are provided with a daily meal plan. Nutritionists, health chefs, and trainers work to formulate the keto meal guide. Before purchasing, customers fill out a simple questionnaire to enable these professionals to create a meal guide that meets their needs.

Keto Creator states that all meal plans on the program are science-backed. The different daily recipe ensures customers get adequate nutrients to augment their metabolism, support weight loss, and improve their overall wellbeing.

Unlike similar keto diet plans, Keto Creator assures users that its 30-day meal guide is safe and practical. After signing up for the 30-day Keto Diet Program, customers gain access to a private member’s area where they interact with similar individuals.

Keto Creators claim that their diet plan considers customers with minimal experience in the kitchen. All the 30-Day Keto Diet Plans meals are attractive, fun, and easy to make. Similarly, the different meal varieties can motivate users to maintain healthy eating habits. Each meal recipe comes with a week’s grocery list and clear instructions.

The Keto Creator can be accessed and used on a desktop, laptop, iPad, or mobile phone.

30-day Keto Diet Plan Pricing

Consumers can purchase the Keto Creator’s 30-Day Meal Plan for $37.00 via their official website. The program is digital; customers can download it within minutes of purchase; an email is sent to the customer with their membership login link that says ‘Access Your Keto Diet Plan.’

After signing up, customers will answer a few questions about themselves to enable Keto Creator to generate a 30-day Diet Guide according to their preferences. These include:

*Biological gender

*Age

Level of activity

The meat, vegetables, fish, fruits, and other foodstuffs that they wish to include in their meal guide

Current height, weight, and weight loss goals

Keto Creator offers a 60-day money-back guarantee on each customized order. The developer promises to make hassle-free refunds if the program does not benefit users within the stated time frame. Customers can reach customer support by sending an email for order or program support a

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Summary

Keto Creators claim that the 30-Day Keto Diet Plan is fun, practical, and safe. The keto meal guide is personalized and considers all aspects of the user’s lifestyle and diet choices. The customizable keto meal guide is not overly restrictive and meets the customer’s needs. Visit the official website to get started on your 30-Day Keto Diet Plan.