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INTRODUCTION

The keto diet is one of the best diets to follow if you are trying to lose weight fast and transform your lifestyle. The keto diet is a dramatic diet shift for most people, making it notoriously difficult to start. One of the best ways to start your keto diet is to arm yourself with the most reliable and helpful information possible.

That is why I have decided to create this eBook. In Easy Keto, I provide you with a straightforward and practical guide to the keto diet. This includes keto recipes and meal plans for beginners. To make this book a bit easier to follow, I separated it into three parts.

In Part 1, I go over the keto diet and what you should expect from it. Next, I cover what meal planning is and how you should set up a meal plan based on your day in Part 2. Finally, I give you several keto recipes to try out in Part 3.

By the end of this eBook, you'll know all of the most crucial information needed to master the keto diet successfully. This is a great resource to start with if you have never tried the keto diet before. Even if you aren’t new to the diet, I offer more advanced recommendations that everyone will benefit from.

Let's get started!

PART 1 – THE KETO DIET

Just like with everything else, Easy Keto starts at the beginning – defining the keto diet. Without a firm foundation, it is impossible to master a keto diet successfully.

The key to starting a keto diet is understanding the keto diet, how it works, and how to go keto. Without a basic understanding of what going keto means, you can never successfully lose weight and take charge of your health using the keto diet.

In Part One, I am going to tell you all about the keto diet. This includes the keto diet, the benefits of the diet, side effects, and more. The first chapter lays out all the key information for what it means to go keto. Then, I am going to give you key tips for going keto. Since the first couple of weeks on a new diet is always the hardest, you need key tips and techniques for honing your mindset, so you stick to your keto diet.

The keto diet has become a popular fad for weight loss and quick results.

Many people jump on the keto bandwagon without knowing exactly what the keto diet is, how to master it successfully, and why it works so well.

As a result, people quickly switch to a keto diet and give it up even more quickly. With such short bouts of keto dieting, it is impossible to see the results you want. The only way to see the lasting results you want is to live a keto lifestyle.

What is the Keto Diet?

The keto diet is a low-carb diet. It is similar to other low-carb diets, but it requires you to eat even fewer carbs than you would on other diets. Many people find the keto diet incredibly hard to follow because of how restrictive it is on carbohydrate intake.

By lowering your carbohydrate intake, you must make up those calories by eating a high amount of healthy fats and protein. In other words, you make healthy fats and protein the star of your meals, not carbohydrates.

Food like bread, pasta, potatoes, and carrots are removed from your diet, while foods like steak, avocados, and nuts are added. Although cutting out carbohydrates is hard, at least you can still eat a lot of the yummy, filling foods that you love, like burgers and chicken.

The most important aspect of the keto diet is consistency. You will not see any lasting results if you go back and forth on your diet. Of course, the occasional cheat day is permitted, but you must rigidly stick to your low-carb diet if you want to see lasting results on your weight and health.

If you stick to the keto diet rigidly, you can expect to see lasting results quickly. The keto diet is wildly praised for how it can make a noticeable difference in a short amount of time.

Ketosis – the Secret to the Keto Diet

You may be wondering, But what makes it so great? The answer to that question is simple – ketosis.

Our bodies are programmed to run on two energy sources – fat and sugar (glucose). When we eat a regular diet filled with carbohydrates, our body prefers to run on glucose. Glucose requires insulin as a transporter and breaks the brain-blood barrier.

Whenever our bodies do not have enough carbohydrates, they naturally use fat as our fuel. Our brains cannot run on fat directly, so our bodies use ketones as fuel. Ketones are a great fuel source, but they don’t require insulin as a transporter and still break the brain-blood barrier.

The process of your body switching over to ketones as a fuel source is known as ketosis. As you probably assumed, the name “keto” comes from ketosis, a metabolic process where our bodies run on fat, not sugar.

Benefits of the Keto Diet

Since the keto diet puts your body in ketosis, you can expect to lose more fat quicker when on the keto diet. This is because ketosis gives you easier access to your fat stores, which in turn makes it easier to burn off. This is an excellent fact if you are trying to lose weight. Although your weight loss will eventually plateau, the first months you are on keto will dramatically change your weight and body.

The keto diet is good for more than just weight loss, though. Since ketones don’t require insulin as a transporter, the keto diet helps regulate your blood sugar levels. Without the need for as much insulin, your blood sugars can normalize.

Those with diabetes or prediabetes will significantly benefit from the keto diet for this reason. The diet can help regulate their blood sugars so they can decrease their insulin and blood sugar medication.

Another benefit of the keto diet is that you don’t have the peaks and lows of other diet types or a high sugar intake. When you eat a lot of sugar, your body gets a natural high that eventually crashes. When you decrease your carbohydrate intake, your body normalizes better, so you have a more consistent feel.

Similarly, you don’t feel as hungry on the keto diet. Fat takes longer to process than sugar. This means that you will feel full longer when you are on a keto diet. Many keto dieters enjoy this benefit because it means they don’t feel like they’re dieting; they still feel full and satisfied. Below is a complete list of the benefits of the keto diet:

- Reduces appetite
- Feel fuller longer
- Weight loss
- Decreases triglycerides
- Increases HDL cholesterol
- Decreases LDL cholesterol
- Reduces blood sugar and insulin levels
- Effective against metabolic syndrome
- Benefits brain disorders like Parkinson’s and Alzheimer’s

Side Effects

Although the keto diet is mostly beneficial for your health and wellbeing, it does come with some side effects as well. Make sure that you recognize these side effects so that you don’t harm yourself in the process of losing weight.

Most people who switch to a keto diet experience something that many people call the keto flu. Although it is not a recognized medical condition, switching to a keto diet can cause flu-like symptoms for the first week or so that you are on the diet. Vomit, gastrointestinal distress, fatigue, and lethargy are all signs of the keto flu, though they usually pass within a couple of days.

The reason for the keto flu is the adjustment period between switching from sugar fuel to fat fuel. Your body gets tired and worn down in the process, but it quickly adjusts to the change. Sleeping well, drinking water, and drinking matcha green tea are great ways to bust these symptoms.

People on the keto diet also experience diarrhea. This is often due to the gallbladder, the organ associated with fat breakdown, feeling overworked. Diarrhea can also be due to a lack of fiber, a common problem for those on the keto diet. Eat fiber-rich vegetables or supplements to help lessen this effect.

One of the more severe side effects of the keto diet is ketoacidosis. Though ketoacidosis is unlikely for people without a prior health concern, those with type 1 or type 2 diabetes should only use the keto diet while being monitored by a doctor due to this side effect.

Ketoacidosis is when the body stores too many ketones and the blood becomes too acidicup This can cause liver, kidney, and brain damage. Dry mouth, frequent urination, nausea, bad breath, and breathing difficulties are signs of ketoacidosis.

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It is certainly possible for you to develop influence mastery so that you can influence others to do what you want. You will learn exactly how to do it in this powerful guide. It all starts with understanding what influence really is and what it isn’t.

You need to accept that it is going to take time and effort to develop influence mastery. By using the techniques in this guide and practicing them on a regular basis you will get the results that you desire.

It is important that you understand how people are wired and how they make decisions so that you can influence them. You need to follow the rules of influence outlined in this guide and adjust your influence tactics to match those of the different decision maker types that will make up your audience.

Credibility is everything with influence. You need to develop it and maintain it. There are other actions that you need to take to maintain your power of influence. Everything that you need to know about developing influence mastery is in this powerful guide. So read every word and apply what you learn.

In order for you to be an influence master you need to know what influence really is. One of the mistakes that a lot of people make is that they think that influence and persuasion are the same thing.

This is not the case. Persuasion is an element of influence and is often used as part of the process of influencing others. But it is not the same as influence. The most important difference between influence and persuasion is that with persuasion you use a specific set of tactics to get people to do what you want.

Influence is much more than this. It is your presence in the world. When you become an influence master you will have something called “conversion” with others. This is different to the “compliance” that persuasion tactics bring.

Compliance and Conversion

You can use different persuasion tactics on people to get them to do what you want. But it is very unlikely that their belief systems will be affected by this. What you have really done is impact their thought process and nothing else.

This means that you have persuaded the person to act in a way that they might not actually believe in deep down. They have complied with you for a variety of reasons such as short term reward or conforming to social norms.

With conversion you have a lot more power. As a master influencer you can actually change the belief systems of others. When you achieve this they will buy into your message and all of your subsequent messages. Even if you have nothing to say they will still follow you.

Others will Share an Identity with you

When you are a master influencer others will start to see you as a symbol that they identify with. This is much more powerful than just sharing a message with others. By sharing your identity with others it will become an element of their identity as well.

As an influence master you have great power because you can use your influence without any direct effort. Influence master are able to obtain conversion and compliance from others just based on who they are or what they have done in the past.

The most Important Attribute of Influence

If you were to look at all of the attributes that influential people have, they would al share one thing in common – credibility. When you have credibility with others they will trust you, believe that you are smart and that you are knowledgeable. To others you seem to have the right experience and have the capability to become whoever you want to be.

A lot of famous people have high credibility and influence. Oprah Winfrey is a good example. Many people will listen to what she has to say due to her high levels of credibility. She has done a number of things in the past to build this credibility.

Have you ever wondered why companies use famous celebrities to endorse their products? It is all about their ability to influence others using their credibility. Every year, many thousands of companies send their products to Oprah hoping that she will talk about them on TV.

Even a 30 second product endorsement from Oprah can be extremely influential. Companies have made thousands of sales of their products using Oprah’s influence. She is one of the most influential people in the world.

How do People Perceive you?

The way that people perceive you determines your level of influence. You need to understand that influence is not always good. You can have a positive influence on others or a negative influence. It is likely that you have heard someone say “he (or she) is a bad influence” and this is true.

If you think about negative influencer’s from history then Adolf Hitler will probably come to mind. He was able to negatively influence a whole country to do terrible things. The power to influence is neutral. You as the influencer need to determine whether you will use this power for good or bad. We want you to use your influence for good.

Another critical aspect of influence is the reputation that you have with others. If you have a reputation for being smart, powerful or knowledgeable then many people will want to listen to you. The opposite is true – if you use your influence to make people do things that they don’t want to do then you will have a bad reputation and not many will want to listen to you.

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WHAT IS SPYWARE?

I t is normal to see pop-up ads while surfing the net, right? What a lot of people don’t realize is that those ads could have made their way onto their computers through spyware. By the time that you figure out what is behind the ads, the spyware pop-ups may have gotten so bad that your only choice is to completely reconfigure your computer and just hope that the pop-ups don’t come back. And, if your only mechanism to fight against the spyware is hope, the pop-up ads will return.

WHAT IS SPYWARE EXACTLY?

Spyware is a type of software which gets onto your computer and is generally used to gather your personal information and then send advertisements to you, normally in the form of a pop-up ad. Spyware software can also change your computer configuration as well as many other potentially harmful things. Even though the term spyware may suggest that the software is simply monitoring action in a secretive way, the purpose of spyware usually goes well beyond this. The party responsible for creating and distributing the spyware are often profiting greatly through targeted advertising or selling off your personal information.

When spyware software is on a computer, it generally is hidden from the user. In 2005, a study carried out by AOL and the National Cyber-Security Alliance showed that 61% of user’s computers were infected with spyware. Of all of these users, 92% of them were not aware that their computers were even infected. 91% of the users claimed that they had not granted permission for the spyware soft-ware to be installed. Since then, spyware has become increasingly sophisticated and is often impossible to detect on a user’s computer. Even worse, once detected, some spyware is impossible to remove.

DIFFERENCE BETWEEN SPYWARE and Adware

The terms spyware and adware are often used interchangeably. Both of these terms are used to describe software which can display advertisements. However, there is one major difference between these two: spyware gets onto the user’s computer through illicit means.

With adware, the user agrees to have the adware program installed in exchange for something else. For example, the program Eudora will allow users access to shareware for free but they must agree to receive advertisements. The key word here is “agree.” Adware will not attempt to mislead users and is offered in exchange for a service.

An example of adware includes the file sharing program Eudora. Rather than asking users to pay a registration fee, it asks them to agree to receive advertisements. On the other hand, Gator software is a type of spyware. When users visit certain websites, spyware is installed on the users’ computer through some sort of deceptive manner. The company behind Gator as well as the website where the spyware was installed will both receive revenue.

HOW IS SPYWARE DIFFERENT FROM VIRUSES & WORMS?

Today, there are an incalculable number of “health” problems that a computer can be at risk for. Generally, these risks can be broken down into spyware, viruses and
worms. It is easy to confuse these different types of computer prob-lems because they have many similarities.

Spyware, viruses and worms all get onto a user’s computer with permission or by using deceptive means. Once on the computer, they cause harm to the computer and impair functions. Spyware, viruses and worms are all designed to be difficult, if not impossible, to detect. They often are designed in a certain way that prohibits them from being removed in normal manners. Recently, there have been many viruses and worms which have been, as spyware is, created for profit.

Compared to viruses and worms, spyware is a relatively new problem. Viruses have been around since the 1980s and worms almost as long. Spyware didn’t become a major issue until 2000.

The major difference between spyware and viruses and worms is that spyware doesn’t seek to replicate once on your computer. It also doesn’t seek to infect other computers. Both viruses and worms, on the other hand, actively replicate themselves and can spread to other computers through means such as email.

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Another big difference between spyware, viruses and worms is objective. Spyware is always used for some form of monetary gain such as through advertisements. Modern viruses and worms can also be used for monetary gain. However, viruses and worms are often created in an attempt to gain fame.

Some virus and worm creators have claimed their motivation was to show how far virus creation has advanced. Other creators desire to “outdo” the creators of anti-virus and anti-worm software. As in the case with the Bagel and Netsky viruses, the creators of the viruses wanted to outdo each other.

Additionally, viruses and worms are often created specifically to do damage to a computer through a type of web espionage. An example of this is the Conflicker worm which spread in 2008. It made its way into the defense systems of France and Britain as well as about 15 million computers around the world and creating severe damage to the computers’ health. Spyware, however, does not want to cause severe damage to the computer. That is because it relies on the computer’s health in order to send advertisements to users.

IS THERE A SPY-VIR-ORM HYBRID?

It is getting increasingly difficult to distinguish between spyware, viruses and worms. As all three of these computer health issues become increasingly sophisticated, they have taken on properties of one another and often rely upon one another for functioning.

There are many instances when spyware is spread through a virus or visa versa. There are also many instances of spyware, worms or viruses creating openings for other types of harm to enter a user’s computer. Because of this crossover between the spyware, viruses and worms, it is important that countermeasures are taken against all forms of computer infections.

CAN I JUST IGNORE SPYWARE?

Because spyware doesn’t progressively destroy a computer’s functioning like viruses and worms do, it may be possible to simply ignore the fact that your computer is infected. Many people figure that it is better to simply keep closing all those annoying pop-up ads rather than bother with antispyware software, some of which can be very expensive. Ignoring the fact you have spyware is a temporary solution but it can end up costing you in the long run.

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Introduction

Weirdly, if you were to search for “social media marketing” on your favorite search engine, you will likely receive results from the same couple of websites, as well as an assortment of targeted ads. This is a prime example of social media marketing in action. Search ranking, recognition, and branding are essential elements of your future marketing strategy, Throughout this book we will be referring to the concept of brand loyalty; it is an appropriate goal of many businesses, and with it will come sales and engagement. To reach brand loyalty: you must first have brand awareness and recognition: this is where social media marketing comes in.

Social media marketing involves consistently using appropriate strategies to engage your audience and raise awareness of your brand. Simply posting is not enough. Your posts need to be relevant and strategic.

This eBook will make social media marketing simple. The concept of social media marketing can seem challenging and convoluted. And, with a haphazard attempt towards it, social media marketing can be. You will need to have a clear strategy, that will help you reach your clearly defined goals.

When it comes to the results of marketing, ignorance is not bliss. You would never implement a traditional marketing campaign without first clearly planning it and outlining several specific goals; so why would you do it online? One of the biggest mistakes people make in implementing social media marketing is not acknowledging the stark difference between regular marketing and online marketing. Many of the foundational principles are the same, yet new skills and elements exist and will be necessary to comprehend.

Before beginning, it is important to note that this eBook not directed towards one specific business type, it is for everyone who is using social media to market. The eBook may include phrases like “your product”, “your service” or “your business.” What is meant, is whatever you have to offer! Use the elements that apply to your business, do not falsify a business to fit with anything other than your goals.

We will begin by discussing what social media marketing is. It is important to have a complete understanding first so that you can do a better job of working through the remainder of the book. It may be prudent to answer all the rhetorical questions posed within the coming pages to truly outline your overall business goals and how you can use social media marketing to achieve them.

The eBook will then go on to discussing the key elements of social media marketing; this section will provide you with a list of ideas and questions that you can include in a strategy. It is important to remember that not every part of social media marketing will be relevant to you and your business. You need to find and focus on the elements that are most applicable to you and your goals, while also taking into account your audience and their media usage. We will then go on to discuss how you can implement a media marketing strategy; it will provide you some tips and hints of the top things that you should be considering in creating a strategy and provide you with ideas for some goals that you could set. The book will then discuss branding which is in itself a kind of marketing. Having a brand would be a central aspect of building a loyal audience.

This eBook will then run through the importance of analytics. Tracking analytics and data is some of the most essential skills for someone who is trying to run a business online to have. Without them, you will not be able to tell your progress, nor will you know if your marketing is effective. We will discuss how you can use tools to do so as well as simple metrics to track. Following this, this book will discuss the benefits of some of the different social media platforms. However, it will not go into detail into which demographics use which platform. It simply will provide an overview of the types of content that will be created on them.

Throughout all this, however, it is important to remember that each business and each audience is different; for this reason, there is not a one size fits all approach to marketing. Rather than giving you a strategy, this book will give you the tools and understanding that you need in order to produce your own. This will allow you to build a tailored strategy to your goals, skills, and abilities in order to make the most out of your strategy.

The Beginning: What Is Social Media Marketing?

You may be asking, is it not enough to simply have active profiles on social media? Unfortunately, no, it is not.

In this day and age, almost every person, and, even, many pets(!) are on social media. For this reason, there is an undeniable need for the existence of an enhanced and consistent social media presence to be able to run a business on social media. There is an abundance of content that you will need to compete with, so, above all, you need to try to have a high-quality brand.

But, people do not only use social media to be social with their friends and family—as it was originally intended. Social media is used to build connections and make business decisions and, of course, learn about new and exciting products.

Social media was designed with the intention of keeping us on our phones and to constantly refresh our feeds to see what new and exciting content is available for us. And it certainly worked. Social media usage is constantly increasing, with platforms finding new ways to keep us posting and most importantly buying.

When social media was first introduced, it was ad-less and free. But, as sites grew, so did the ability of it to be used for marketing. Now, in amongst pictures of our family and friends, are sponsored posts and ads that the algorithms think that we might enjoy. The videos we watch are often paused momentarily to make way for a quick ad. Advertising has been seamlessly integrated into our feeds; but how do you compete with all that content? The answer comes in creating a social media marketing strategy.

In essence, social media marketing is defined as efforts made on social media to connect with audiences and achieve business goals, such as increased sales, increased followers, more traffic, and building a brand. Through social media marketing, you will want your audience to develop brand awareness, then brand recognition, and finally, brand loyalty. We will discuss “branding” more specifically later, but it is important to keep in mind that as branding is how your audience perceives you, you want them to have a good impression.

Social media marketing is the combination of all your online activities that aim to drive user engagement and overall sales.

As with regular marketing, it can be proactive or reactive. Preferably of course you want proactive marketing to head off anything bad—ideally, you want your marketing strategy to seem effortless, not staged PR.

While it can seem like a challenge, the ideal social media marketing strategy does not seem like one at all to the audience. It should come across as natural, organic content.

Key Elements Of Social Media Marketing

Social media marketing is not the same as traditional marketing. Depending on one's industry and business goals, it may require traditional marketing as well as social media marketing to grow their business. There are elements of social media marketing that are inspired by traditional marketing, but one would be foolish not to have a solid understanding of social media marketing specifically to maximize the possible gains from it.

Whether you, yourself, are your brand or you are trying to run a business from social media you will still need to use social media marketing. Basically, you will not succeed on social media, irrespective of your endeavor, without a good social media marketing strategy.

If you have already started your business, it could be helpful for you to conduct an audit of the kinds of posts you have been doing and the success of these posts. Doing so will also help you learn the skills that we are discussing throughout this book. The sooner you learn to apply the skills, the better; so if you can do an audit of any content currently, it would be an advantage.