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Or if you’re doing Keto for therapeutic reasons and need much higher ketone levels, then measuring ketones and perhaps supplementing with exogenous ketones can be useful as well. While in ketosis your body is using ketone bodies for energy instead of glucose. All Sugary Things Throw away and forget all refined sugar, fruit juices, desserts, fountain drinks, milk chocolate, pastries, candy bars, etc. Some saturated fats also contain medium-chain-triglycerides (MCTs), which the body digests easily and converts into energy for enhanced physical performance and accelerated fat loss. Nutrients are the helpful substances that build body tissue and organs and allow all the chemical reactions to occur in the body.

If you want to include snacks in your meal plan, add both values together to get the total amount of ingredient needed. If you find yourself wanting to gain a bit of weight, add approximately 500 calories, or 55 grams. The ketogenic diet: mechanism of anticonvulsant action.

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5 lbs of lean muscle Since it’s optimal to eat around 1g of protein per pound of lean muscle that your body has, you’d just multiple 127. There are variations on the CKD but the standard (and my favorite) way is to implement it in the following way: 5-6 days of low carb. Some people also find that eliminating dairy helps them to lose weight faster, which might be something you want to consider in case you stall. Let’s take a look at TKD nutrient breakdown recommendations using our aforementioned 150-lb of LBM individual on a 2000-calorie cutting diet and insulin sensitivity/carbohydrate tolerance as the parameter for gauging peri-workout carbohydrate intake: Set protein intake at 1g/lb of lean body mass: 150g protein Low insulin sensitivity—add .

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Many books could be written on this very subject, and undoubtedly they have been. Avoid these combinations: Hamburger with bun Hot dog with bun Protein/bread combos in general Burger with fries Burger with ketchup (most condiments are packed with sugar, except for mustard) Burger with soda Sweet-and-sour pork Breaded meats Beef jerky (unless it has no sugar) Deli meats (unless they have no sugar) Spaghetti and meatballs Lasagna Eggs and toast Sandwiches Barbecue Chicken wings with sugary coating Cheese and crackers (except rye crispbread with about 4 grams net carbs in each)   4. 11 You may also have to moderate protein intake somewhat. Here is a list of the most common grains (a few of these are ‘pseudo-grains’, but they should also be avoided): Sodas Sports Drinks Juices All Alcohol Milk Sweetened Tea or Coffee Legumes (Avoid) Legumes consist mostly of beans (baked, black, red, etc.).

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You need both plant and animal foods to get your daily requirements. Remember, our goal is to keep insulin low and growth hormone elevated for most of the week. 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. Oils and Fats Olive oil, avocado oil, butter and bacon fat are great for cooking and consuming. Canola Oil Per 1 tbsp serving: 124 calories, 0g net carbs, 0g protein, 14g fat Benefits: Research has shown that consumption of canola oil can reduce total and bad cholesterol. (3) Coconut Oil Per 1 tbsp serving: 116 calories, 0g net carbs, 0g protein, 14g fat Benefits: While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.