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Meal Planning For The Week: Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Veggie Frittata Lunch: Vanilla Creme Gummies Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Eggplant & Bacon Sauté Lunch: Sardine Salad Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Eggplant & Bacon Sauté Lunch: Vanilla Creme Gummies Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Veggie Frittata Lunch: Sardine Salad Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Recipes and Execution The recipe ingredient list and instructions can be found below: Breakfast Recipes Rocket Fuel Latte with Maca (1 serving – make 3 times) 8 oz. brewed coffee or tea 1 tbsp MCT oil 1 tbsp cacao butter ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts) 1-2 drops alcohol-free stevia 1 tbsp collagen peptides/protein Instructions Brew coffee or tea, add all ingredients except collagen to your high-powered blender. Beat the egg whites until foamy then beat in the cream of tartar until the whites are shiny and opaque with soft peaks. RCTs of low-carb interventions for weight loss ↩ There’s a lack of clear scientific evidence about what level of protein intake that is most beneficial on a keto diet. 39,40 If you’re getting severe hunger with weakness and brain fog, you’re not quite into keto. 5 g Prep Time: 10 minutes | Cook Time: 12 minutes Ingredients: 1 tablespoon olive oil ½ cup diced red pepper ½ cup diced yellow onion 4 ounces chorizo sausage 2 large eggs Salt and pepper 2 slices thick-cut bacon, cooked Instruction: 1. So every few days, just check in that you’ve been eating enough food.

8 This appears to be especially true if you base your diet on real keto foods, and try to only eat when you’re hungry. It’s when you become deficient that the complications start. In order to stay in ketosis, you need to to stay at or below 20-25 net carbs per day, which still allows you to eat plenty of green vegetables (which are essential for their micronutrients).  Stay away from processed food as much as possible and eat whole food that you prepare yourself, so that you can track its macros.

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But RCTs of strict low-carb diets appear to often show better results, compared to RCTs of more moderate or liberal low-carb diets. Feel free to replace any of the recipes with your personal choice.

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Lopez-Jimenez, et al. “The National Cholesterol Education Program Diet vs a Diet Lower in Carbohydrates and Higher in Protein and Monounsaturated Fat: A Randomized Trial.” JAMA Internal Medicine 164, no. Learn more: Food for thought: Does the brain need carbs? The value before the parentheses indicates how much of the ingredient you will need for breakfast, lunch, or dinner, and the value within the parentheses indicates the amount of the ingredient needed for snack. The result of this is that the pancreas produces more insulin to try and reduce blood glucose levels.

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Cook 1, 2 or 3 times per day Below you’ll find 42 recipes – breakfast, lunch and dinner every day for two weeks. You *must* have a plan. "Never try to wing a keto diet," says Julie Stefanski, R. Gardner, PhD; Alexandre Kiazand, MD; Sofiya Alhassan, PhD; Soowon Kim, PhD; Randall S. Ketogenic Diet How to Follow a Vegetarian Ketogenic Diet in a Healthy Way Going keto as a meat-free eater is doable, but it’s important to be aware of the risks and restrictions before you jump on the bandwagon. S. consumes 31 teaspoons of sugar every day.     Just imagine how hard insulin has to work to remove this massively excessive amount of sugar from the blood! C., nutritionist, and founder of Pure Change. "In the ideal world, each keto meal and snack should have that same (70/20/10) ratio of macronutrients, but studies have shown that you'll still achieve great results even if each meal varies slightly from that ratio, just as long as you don't exceed 50 grams per day of carbs, or eat those carbs in one sitting," says Passler.