Ketogenic Diet

Today I shot a video about the Keto-Genic diet that I have been doing. So far I have lost about 10 pounds in the last two weeks and I wanted to share a recipe that I have been using and share a little about the diet,

Spinach Cream Cheese Egg Muffins (makes 12)

Each muffin has 175 calories, 14.5 grams fat, 2 net carbs, 9.5 grams of protein

8 eggs

1 cup finely shredded cheddar cheese
6 oz full fat cream cheese
2 tbs squeezable fresh garlic
3 tbs butter to grease muffin pan
1 tsp salt
2 oz lemon juice
1 cup thawed, drained and squeezed spinach\
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Soften cream cheese, in small saucepan with lemon juice, garlic and salt.

In a separate bowl mix 8 eggs, add cheddar cheese and spinach.

Fold in cream cheese mixture blending until combined. Divide into the twelve greased muffin pan sections.

Bake at 350 degrees for 15 to 20 minutes Remove from pan and cool on baking rack.

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Ketogenic 30-Day Burst

The Youngevity Ketogenic 30-Day Burst is a 30 day plan for those who are not afraid of diving in “fat” first to achieve immediate results. The 30-Day Burst incorporates the Youngevity Slender FX Keto, True2Life Detox and Be The Change Coffee products to help you to manage your daily intake of calories, fats, and other nutrients to achieve optimal success.
Every “body” is different and therefore each of us will achieve our own results based on our health history, genetics, ability to stay consistent with the plan, and how quickly our systems begin the metabolic switch over from using carbohydrates to fats.
(6) Key Tips
  1. The plan as written is recommended, but we understand lifestyles and routines vary from person-to-person and that life, work and family responsibilities can create the need to alter it a bit. Doing what works best for YOU in order to stay consistent and on track is KEY. Because of that, you may adjust the plan to fit your lifestyle. At the end of the day, if your total protein, carb and fat intake is spot on, you will have done GREAT!
  2. Substituting a “Keto Meal Idea” or “Keto Beverage” in place of the “Keto YBTC Coffee” for your Breakfast is allowed; as many people do not drink coffee. (See the Recipes Tab for a few alternative ideas). NOTE: It is still recommended to have a “Keto Shake” for dinner as often as possible to infuse deep nutrition, caloric satiety and clean fat-burning during your resting hours. You will be even more amazed with your results waking up the next day after having a Keto Shake for dinner!
  3. The MOST important nutrient to focus on keeping in tight control is the amount of Net Carbohydrates you consume daily, which will come primarily from vegetables. Stay within the 15-30 gram range and optimally, 20 grams or less as a goal for each day. Do not over eat protein – stay around 60 grams.
  4. Fiber-rich vegetables are filling and fat-burning! Red bell peppers, asparagus, broccoli, celery, cauliflower, cabbage and lettuces are IDEAL!
  5. If you want to make a “Keto Snack” in place of the “Keto Bar” – half for your mid-morning/mid-afternoon snack – that is fine and fairly east to do. Simply create the snack to closely match the correct protein, carb and fat content as the Keto Bar. PLUS, doubling up a “Keto Snack” can also serve as a “Keto Meal.” For example, a “Keto Snack” of a roast beef and cheese lettuce wrap could become a “Taco-less Beef Salad” for a “Keto Meal” by doubling up the ingredients and creating a big salad – adding salsa and sour cream adds extra healthy fat and a kick of heat! TIP: When you add “heat elements” such as garlic, ginger, curry, cayenne, chili garlic paste, jalapenos, peppers, etc. it boosts fat-burning even more!
  6. Keep it SIMPLE. The LESS variety, the EASIER it will be. Most people have success enjoying 2-3 varieties of meals/snacks for the 30 Days. We have provided you with the tools, the steps and some easy and delicious recipes for you to enjoy and utilize on your exciting Keto Journey!

The Plan

The Ketogenic Plan emphasizes a nutritional lifestyle that is high in natural and healthy fats, adequate amounts of protein, and low to restrictive levels of carbohydrates. A very simple Ketogenic meal would be a small amount of protein, some source of natural fats like butter, avocado, or nuts, and then green leafy and fibrous vegetables. The amount of each would be determined by their calorie contribution.
Standard Ketogenic Diet (SKD): High Fat (75%-70%), Moderate Protein (20%), Low-Carbohydrate (5%-10%).
The key element in all versions of the Ketogenic Diet is the amount of Carbohydrates you should consume, you want to stay within 15-30 grams of “net” carbohydrates per day. It is important to note that most of the 15-30 grams will be contained in the green vegetables and the incidental carbohydrates that come from your fat and protein sources.
A simple breakdown of how many macronutrients (Healthy Fats, Protein, and Net Carbohydrates) you will be consuming per day with a recommended amount for each meal and snack is below. You will notice that in each plan, Net Carbohydrate is the variable, your net carbohydrate needs to stay within 5-10% of total calorie intake. The Calorie intake is 1200 calories.
The Youngevity 30 Day Burst is a specific program that can be followed for optimal results. It includes the (3) signature SlenderFx Ketogenic Products: REV™, Keto Bar, KetoShake (with 4oz Heavy Whipping Cream) and, if you enjoy coffee, a recipe for the YBTC Metabolizer which includes coffee from the YBTC Coffee line.

5% Carbohydrate Plan
Time Of Day REV/Meal/Snack Fats Protein Carbohydrates
10-15min Before Breakfast SlenderFx REV™ 0 0 0
Morning Breakfast (YBTC Metbolizer) 33 3 2
Mid-Morning Snack (Half of Keto Bar) 3 9 0.5
10-15min Before Lunch SlenderFx REV™ 0 0 0
Afternoon Lunch 17 15 9
Late-Afternoon Snack (Half of Keto Bar) 3 9 0.5
10-15 min before Dinner SlenderFx REV™ 0 0 0
3-4hrs BeFore Bedtime Dinner (KetoShake w/ HWC) 44 24 3
Total 100 60 15
10% Carbohydrate Plan
Time Of Day REV/Meal/Snack Fats Protein Carbohydrates
10-15min Before Breakfast SlenderFx REV™ 0 0 0
Morning Breakfast (YBTC Metbolizer) 33 3 2
Mid-Morning Snack (Half of Keto Bar) 3 9 0.5
10-15min Before Lunch SlenderFx REV™ 0 0 0
Afternoon Lunch 11 15 24
Late-Afternoon Snack (Half of Keto Bar) 3 9 0.5
10-15 min before Dinner SlenderFx REV™ 0 0 0
3-4hrs BeFore Bedtime Dinner (KetoShake w/ HWC) 44 24 3
Total 93 60 30

Products mentioned in video

Weight Loss Bundle

Keto Transformation Kit

Slender FX™ Keto Caramel™ Weight Management Shake

Body Trim On-The-Go Stick Packs – 30 count

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