Keto Detox Diet by James Patrik

🌨️ 7-Day Winter Keto Meal Plan ⚠️ If you have any medical condition along with obesity, read the last section carefully before starting this meal plan. 💡 Trying to keep carbs under 20g? See the simple tweaks below this meal plan to lower your carb intake. DAY 1 Breakfast: Paprika Omelet with Goat Cheese (warm, savory) Snack: Bacon-Cheese Deviled Eggs Lunch: Easy Turkey Curry (rich and warming) Dinner: Grandma’s Zucchini and Spinach Chowder (winter keto soup) Estimated Daily Macros: Net Carbs: ~22 g Fat: ~105 g Protein: ~82 g Calories: ~1,650 kcal DAY 2 Breakfast: Cauliflower, Cheese & Egg Fat Bombs (high energy) Snack: Creamy Cinnamon Smoothie Lunch: Classic Beef Stroganoff with Cauliflower Rice (hearty) Dinner: Country-Style Pork Stew (perfect for cold nights) Estimated Daily Macros: Net Carbs: ~24 g Fat: ~115 g Protein: ~88 g Calories: ~1,750 kcal DAY 3 Breakfast: Greek-Style Frittata with Herbs (warm and filling) Snack: Berry Green Smoothie Lunch: ...

Blood Sugar Regulation on Keto Lifestyle: Understanding the Benefits and Risks The ketogenic diet, also known as the keto diet, has become increasingly popular in recent years as a weight loss and health-promoting tool. This low-carb, high-fat diet is designed to help the body enter a state of ketosis, in which it burns fat for fuel instead of glucose. While the benefits of keto are numerous, one of the most significant is its ability to regulate blood sugar levels.  In this post, we'll explore how the keto lifestyle can help with blood sugar regulation, as well as some potential risks and considerations to keep in mind. How the Keto Lifestyle Regulates Blood Sugar? One of the primary benefits of the keto lifestyle is its ability to stabilize blood sugar levels. When we consume carbohydrates, our bodies break them down into glucose, which is then transported into our cells and used for energy.  However, if we consume too many carbohydrates or our bodies are unable to properly ...

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Shrimp, Lime and Cilantro Skillet Cook and prep time: 25 minutes Vegetable broth, lime and spices make this dish detoxifying. Ingredients: ● 16 raw, wild caught shrimp, deveined tail off ● 2 tbsp avocado oil ● 1 cup vegetable broth ● 1 lime ● 3 sprigs cilantro, chopped ● 1 clove garlic, diced ● 1 small jalapeno, seeded and sliced (optional) ● 1 tsp cumin ● Salt and pepper to taste   Directions: 1. Rinse and pat dry shrimp with paper towel. 2. Heat oil in pan on medium high heat. 3. Add shrimp to pan, and add cumin, garlic, and salt and pepper. 4. Keep turning shrimp while cooking for 5 minutes, until shrimp is pink. 5. Add broth, jalapeno if using, and lime juice, stir and cook for an additional 20 minutes. 6. Before serving, stir in fresh cilantro. 7. Serve in bowls.   Nutrition Facts Servings 4 Amount per Serving: - calories 173 Total Fat 8 g; Sodium 839 mg; Potassium 29 mg; Total Carbohydrate 4 g; Dietary Fiber 1 g; Sugars...

Grilled Chicken Greek Salad Greens, lemon juice, vinegar and spices makes this salad detoxifying. Ingredients ● 4 cups romaine or mixed greens ● 1 cup red leaf lettuce, torn ● 1 grilled chicken breast, sliced thin, set aside. ● 4 tbsp. feta cheese, crumbled ● 4 tbsp red onion, sliced thin Dressing ● juice of one lemon ● 4 tbsp olive oil ● 1/2 tsp garlic powder ● 2 tbsp apple cider vinegar ● pepper to taste   Directions 1. In two bowls, add lettuce, feta, and onion. Blend lightly. 2. Lay 1/2 of sliced chicken breast on each salad. 3. Whisk dressing ingredients in a small bowl and drizzle over each salad before serving.   Nutrition Facts Servings 2.0 Amount per Serving: - calories 422 Total Fat 33 g; Sodium 441 mg; Potassium 379 mg; Total Carbohydrate 12 g; Dietary Fiber 3 g; Sugars 4 g; Protein 20 g; Vitamin A 415 %; Vitamin C 42 %; Calcium 47 %; Iron 4 %

Salmon Salad Prep time: 20 minutes Lemons, Greens and spices makes this salad detoxifying   Ingredients: ● 1 can wild caught salmon ● 2 hard boiled eggs, chopped ● 3 cups mixed salad greens ● 4 cherry tomatoes, halved Dressing: ● 1/8 cup olive oil ● 1 lemon, juiced ● 1 sprigs dill weed, chopped ● 1 pinch garlic powder ● Salt and pepper to taste   Directions: 1. In a small bowl, whisk ingredients for dressing, set aside. 2. Drain salmon, and blend gently with greens, eggs, and tomatoes. 3. Drizzle each bowl with dressing and lightly toss before serving.   Nutrition Facts Servings 2 Amount per Serving: - calories 298 Total Fat 22 g; Sodium 346 mg; Potassium 153 mg; Total Carbohydrate 5 g; Dietary Fiber 2 g; Sugars 9 g; Protein 23 g; Vitamin A 10 %; Vitamin C 24 %; Calcium 2 %; Iron 3 %

Spice Rubbed Chicken Wings Prep and cook time: 1 hour The spices make this chicken wing truly detoxifying.   Ingredients: ● 3 pounds chicken wings ● 2 tsp garlic powder ● 2 tbsp paprika ● 2 tsp cumin ● 3 tsp chili powder ● 1 tsp mixed salt and pepper   Directions: 1. Preheat oven to 375 F. 2. In a large Ziploc baggie, combine all seasonings. 3. Add chicken wings to baggie and close. Shake and move wings around to coat with seasonings. 4. Lay separated onto a baking sheet. 5. Bake for 50 minutes.   Nutrition Facts Serves 4 (as an appetizer) Amount per Serving: - calories 246 Total Fat 17 g; Sodium 125 mg; Potassium 308 mg; Total Carbohydrate 4 g; Dietary Fiber 2 g; Sugars 1 g; Protein 19 g; Vitamin A 47 %; Vitamin C 2 %; Calcium 6 %; Iron 15 %

Chia Seeds and Nuts Power Cup Prep Time: 10 minutes + keep in refrigerator overnight Packed with fully detoxifying nuts, berries and seeds.   Ingredients: ● 1 cup flax or almond milk ● 1/2 can full fat coconut milk ● 5 tbsp chia seeds ● 3 tbsp pepitas (raw pumpkin seeds) ● 3 tbsp raw cashews ● 3 tbsp raw almonds, sliced ● 3 tbsp berries of choice (blueberries, blackberries, strawberries or raspberries) ● Stevia drops to taste   Directions: 1. In a glass bowl, blend liquid ingredients, chia seeds and stevia. 2. Cover bowl and refrigerate for 6 hours, or overnight. 3. In a separate bowl, blend seeds and nuts. Set aside for morning. 4. In the morning, take chia mixture out of the fridge, blend together to get out the lumps, and pour into 2 cups or bowls. 5. Top each bowl with the nut and seed mixture, then top with berries before serving.   Nutrition Facts Servings 3 Amount per Serving: - calories 346 Total Fat 27 g; Sodium 63 ...

Rainbow Colored Avocado Salad Prep time: 15 minutes All greens, avocado, spices, vinegar and lime make this salad detoxifying. Ingredients: Salad: ● 3 cups mixed greens ● 1 firm avocado, diced ● 1/8 cup red onion, diced ● 3 sprigs fresh cilantro, diced ● 6 cherry tomatoes, halved Dressing: ● 1/4 cup avocado oil ● 2 limes, juiced ● 2 tbsp apple cider vinegar ● 1 tsp garlic powder ● 1 tsp cumin ● Salt and pepper to taste Directions: 1. In a small bowl, whisk all dressing ingredients together and set aside. 2. In a large bowl, blend gently all salad ingredients, then pour dressing over the top. 3. Blend together and serve in 2 bowls.   Nutrition Facts Servings 2 Amount per Serving: - calories 407 Total Fat 39 g; Sodium 14 mg; Potassium 564 mg; Total Carbohydrate 15 g; Dietary Fiber 7 g; Sugars 7 g; Protein 3 g; Vitamin A 62 %; Vitamin C 59 %; Calcium 7 %; Iron 9 %

Fresh Herbed Eggs with Feta Cheese Cook time: 10 minutes Herbs helps in detoxing. Ingredients: ● 4 eggs ● 4 tbsp feta cheese crumbles ● 2 sprigs fresh dill, chopped ● 2 tbsp butter ● Pepper to taste   Directions: 1. Stir together lightly, the eggs and dill in a small bowl. Set aside. 2. Heat butter in skillet on medium. 3. Gently pour egg mixture into skillet, top with feta and cover. 4. Cook on medium until center of eggs is set. 5. Serve immediately; add fresh ground pepper if desired.   Nutrition Facts Servings 2.0 Amount Per Serving:- calories 317 Total Fat 25 g; Sodium 484 mg; Potassium 155 mg; Total Carbohydrate 3 g; Dietary Fiber 0 g; Sugars 1 g; Protein 19 g; Vitamin A 113 %; Vitamin C 2 %; Calcium 20 %; Iron 11 %

Soft Boiled Eggs and Wilted Greens Cook and prep time: 15 minutes The greens and avocado used in this helps in detox. Ingredients ● 4 eggs ● 2 tbsp. Avocado oil ● 2 cups kale ● 1 cup spinach ● 6 cherry tomatoes, cut in half ● 1/4 cup pea shoots ● Salt and pepper to taste   Directions: 1. Bring a pan of water to full boil. 2. In a separate skillet, heat avocado oil on low. 3. Add eggs to water, cover and turn to low. Set timer for 5 minutes. 4. Add greens, (except pea shoots) salt and pepper and tomatoes to skillet, cook over medium heat until timer goes off for eggs. 5. Transfer greens to 2 plates, top with 2 eggs. Top with pea shoots.   Nutrition Facts Servings 2.0 Amount Per Serving:- calories 313 Total Fat 24 g; Sodium 328 mg; Potassium 684 mg; Total Carbohydrate 9 g; Dietary Fiber 3 g; Sugars 14 g; Protein 16 g; Vitamin A 426 %; Vitamin C 99 %; Calcium 121 %; Iron 12 %

Layered Avocado, Tomato and Egg Scramble Prep and Cook time; 15 minutes Tasty and Healthy Detox Breakfast. Ingredients ● 4 eggs ● 2 tbsp. Butter ● 1 avocado, sliced ● 4 slices tomato ● 2 thin slices of red onion ● 4 leaves of lettuce of choice ● 1 tsp black sesame seeds or chia seeds ● Salt and pepper to taste   Directions 1. In heated skillet melt butter. 2. Whisk eggs, salt and pepper to taste and scramble in skillet. 3. On 2 plates, arrange and layer the lettuce, top with scrambled eggs, then onion, avocado and seeds. 4. Salt and pepper to taste.   Nutrition Facts Servings 2.0 Amount per Serving: - calories 401 Total Fat 32 g; Sodium 306 mg; Potassium 737 mg; Total Carbohydrate 14 g; Dietary Fiber 7 g; Sugars 4 g; Protein 16 g; Vitamin A 135 %; Vitamin C 24 %; Calcium 24 %; Iron 13 %

Greens and Nuts Omelet Prepare and cook time: 10 minutes Generally all fresh veggies and nuts helps in detox but green spinach is best for detoxing.  Ingredients ● 5 eggs ● 2 tbsp. butter ● 1 cup spinach, chopped ● 1/4 cup mixed pine nuts and walnuts, chopped ● Salt and pepper to taste   Directions 1. Melt butter in a skillet on medium heat. 2. Beat eggs in separate bowl. 3. Add all vegetables and nuts to skillet, cook while stirring for 3 minutes. 4. Pour in eggs, and swirl around to coat the edges of the pan. 5. Cook for approximately 3 minutes on high, flip gently and cook for an additional 2 minutes. 6. Cut in half and serve immediately. 7. Add salt and pepper to taste.   Nutrition Facts Servings 2 Amount per Serving: - calories 344 Total Fat 31 g; Sodium 301 mg; Potassium 290 mg; Total Carbohydrate 3 g; Dietary Fiber 1 g; Sugars 0 g; Protein 18 g; Vitamin A 178 %; Vitamin C 4 %; Calcium 38 %; Iron 11 %

Tri-Colored Breakfast Muffins Cook and prep time: 45 minutes Pepper, Veggies and Baked things generally helps in detox. Ingredients ● 8 eggs ● 2 tbsp melted butter ● 1/2 cup unsweetened flax or unsweetened almond milk ● 1/4 cup tomatoes, chopped ● 1 small green pepper, chopped ● 3 green zucchini, shredded (approximately 1 1/2 cups) ● 2 slices bacon, cooked and chopped ● 1 tsp. Pepper ● 1 tsp onion powder ● 1/2 cup crumbled goat cheese (optional)   Directions 1. Preheat oven to 400 F. 2. Grease insides of muffin tin with melted butter 3. Blend all ingredients into a large bowl. 4. Spoon into muffin cups. 5. Bake for 40 minutes or until golden brown. 6. Top with crumbled goat cheese for last 5 minutes. 7. Let sit for 5 minutes before serving.   Nutrition Facts Servings 6 Amount Per Serving :- calories 165 Total Fat 12 g; Sodium 170 mg; Potassium 158 mg; Total Carbohydrate 4 g; Dietary Fiber 1 g; Sugars 2 g; Protein 11 g; Vita...