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Cook the chicken for about 5 minutes on each side, or until their internal temperature reaches 165F 2. Here are the 30-day meal ideas: (If you’re on mobile, click the ‘>‘ icon next to Day 1 to reveal the next day!) If you find this 30-day meal plan helpful to you, feel free to bookmark this page by pinning this picure below to your Pinterest board for later use.

Add the sausages and cook until browned and almost cooked through. The keto flu happens commonly to keto dieters due to low levels of sodium and electrolytes and has flu-like symptoms including: Fatigue Headaches Cough Sniffles Irritability Nausea It’s important to note that this isn’t the real flu! If you aren't overly concerned with fat loss and are just using this diet as a way to maintain blood sugar levels, you can likely eat whatever carbohydrate foods you like during this period.

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Taco Seasoning 2 tsp Romaine Lettuce (sliced) 2 cups Cherry Tomato 3 Cheese (cheddar) 1. While in ketosis your body is using ketone bodies for energy instead of glucose.

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Books The Art and Science of Low-Carbohydrate Performance by Stephen Phinney and Jeff Volek. Avoid excess amounts of protein Another trigger of insulin is large quantities of protein. 5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 1 tablespoon olive oil 1 pound ground lamb meat ½ medium yellow onion, diced ¼ cup chicken broth 4 teaspoons lemon juice, divided ½ teaspoon dried oregano ½ teaspoon dried thyme ½ English cucumber 1 medium ripe avocado 2 teaspoons fresh chopped mint 1 teaspoon fresh chopped dill 6 cups chopped romaine lettuce Instructions: 1.

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Since fats make up 75% of dietary macros, they’re obviously a vital aspect of the ketogenic diet. Ultimately, you’ll want to be mostly done with digestion by the time you go to bed, and not be hungry until late morning, so for most people a feeding window of 10am to 6pm would be a good goal. Dessert - Almond Muffins Ingredients: 1 cup almond butter 1 cup sliced almonds 1 cup pure coconut milk 2 cups unsweetened shredded coconut 3 eggs 1/4 tsp vanilla extract (optional) 2 Tbs coconut sap or raw honey (optional) paper muffin liners Instructions: Preheat oven to 400℉. Intermittent fasting doesn’t sound exciting at first. Simmer the soup until it thickens to the desired level then remove from heat. A good source of B vitamins is nutritional yeast. Just make sure that in every meal you are eating no more than a palm-full of protein, try to increase the amount of fat in your diet, and try to decrease the amount of carbohydrates.