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Layer the ham and cheese slices in the middle of the dough then fold the strips over top. You *must* have a plan. "Never try to wing a keto diet," says Julie Stefanski, R.

It is generally recommended to simply split your carbohydrates in half and eat them before and after training. What would it mean to you and your bodybuilding goals if this diet was not something that only existed in fairytales, but was available to you right now!

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Or use the table of contents below to navigate through the different days. Coconut oil is also widely used in keto recipes and works particularly well in keto-friendly desserts. Feel free to switch any meal to other keto meals.

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Day 3 Breakfast: Baked Egg Muffin 3 whole eggs A handful of spinach 1/4 cup cheese 1 red bell pepper, chopped Salt and pepper Mixed all the ingredients in a bowl and season it with salt and pepper. Don’t let it deter you though…it does get better, and once you’re over Keto flu, you’ll start enjoying a ton more energy. The protein and carbs varied as follows: Group 1—Just protein, no carbs Group 2—Protein with 0.

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The fats and oils listed here are primarily saturated, and they are the least likely to go rancid and produce free radicals and inflammation in the body (5, 6). Keto-Friendly Workout Supplements The most science-backed performance-boosting supplements, such as creatine monohydrate, beta-alanine, and caffeine, are all A-OK on the ketogenic diet. Here's how the macros end up looking for most people: Carbohydrates: 5-10 percent Fats: 70-75 percent Protein: 15-20 percent Start your calculations with carbs and protein, keeping your carbohydrates at less than 50 grams per day. But if you stick to our recommended foods and recipes you can stay keto even without counting. Join our Real Food Keto Weight Loss Facebook Group.