Keto slimdown made easy
Science proves cutting carbs and front-loading the diet with healthy fats prods the body to burn 10x more fat—and FIRST’s 5-ingredient keto cookbook is packed with delicious ways to reap the benefits
At the heart of all the “new year, new you” stories that promise to help us slim in 2019 is one recurring buzzword: keto. And it’s no surprise, given that this low-carb, high-fat way of eating is proven to help women lose up to 22 pounds in nine days without deprivation or hunger. What’s more, the diet delivers health perks that have top doctors singing its praises. “Keto is good for weight loss, diabetes and overall health,” cheers Eric Westman, M.D., a Duke University professor and author of A Low Carbohydrate, Ketogenic Diet Manual. In fact, studies show the plan can increase energy by 88%,
improve sleep by 21%, boost mood by 52% and lower triglycerides by 300%.
Just what makes keto so powerful? In short, it primes the body to burn up fat stores for fuel—so much that keto dieters’ resting metabolic rates are up to 10 times higher than those who follow a standard American diet. “When you’re a carb eater, you’re a carb burner and your brain uses carbs,” says Dr. Westman. “But when you’re not a carb eater, you’re a fat burner and your brain learns how to use fat.”
As effective as keto is, though, many women struggle on the plan. Keto dieters report finding it daunting to track net carbs and keep them under 20 grams a day. They also say it’s tough to hit optimal protein and fat levels—especially when starting out or when life gets busy. “As far as this eating plan feeling complicated, it’s true,” admits Sinora Glenn, 48. “It was extremely overwhelming for me because I never had to read labels or do calculations before.” Worse, this confusion can lead to unintentional slip-ups that stall dieters’ results and derail their motivation. “The most common reason people fail at weight loss is that they choose strategies that are too complicated to maintain,” explains Adam Nally, D.O., author of The Keto Cure. “Especially at first, it’s crucial to find strategies that feel easy.”
Fortunately, experts have hit upon a strategy that makes following keto foolproof: Simplifying the plan with easy recipes that have just five ingredients and fewer than 5 grams of net carbs per serving. “A full 100% of the successful dieters I’ve worked with have quick recipes they whip up without even really thinking about it,” says Nally. “The keto diet can be so simple, and that gives it an edge over so many other plans.” This strategy lets you skip most of the keto math and makes it easy to create slimming meal plans without worrying about shifting your body out of fat-burning mode. That was just the ticket for Sinora: When she started creating simple dishes like poached eggs and avocado on lowcarb bread, she lost 6 pounds the first week. “I can make wonderful meals with just chicken and seasoning that even my husband loves,” cheers Sinora, who went on to shed 65 pounds and erase her borderline diabetes status. “I finally figured it out!”
Getting started on five-ingredient keto couldn’t be easier or more delicious! The chefs in FIRST’s test kitchen got to work developing shortcut recipes to make it easier than ever for busy women to succeed—and came up with more than 39 hearty mains, toss-together sides and decadent desserts to jump-start your slimdown. We’ve even done the math for you— just look for the blue bubbles throughout the cookbook for at-a-glance net carb counts, then mix-and-match recipes on your way to slimming success!
“The keto diet can be so simple, and that gives it an edge over so many
—Adam Nally, D.O.