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Add the onions, garlic and ginger and cook for 3 to 4 minutes until the onions are translucent. Part #1: 30-Day Keto Menu Ideas The purpose of this plan is to show you what type of keto foods you can eat, ways you can prepare your foods, what a typical keto meal looks like and recipes.

Gyro Salad with avo-Tzatziki Calories: 495, Fat: 29 g, Protein: 45 g, Total Carbs: 13. For lean meat, stock up on wild fish, free-range eggs, and grass-fed beef, and organic chicken.  For veggies, you need to be selective.

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Side dish-Simple Coleslaw Ingredients: 1/4 Head Savoy Cabbage 1/3 Cup Mayonnaise 1 Tbsp. Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats.

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D., suggests starting out on a strict Keto diet right away. “This will give you the best idea of whether you like how you feel, how it impacts you and what sort of results you get. The following foods should be restricted: Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls. If you didn't buy foods at the grocery store that fit the guidelines, there won't be an easy option in the fridge when you really need it." (A great place to start is this List of High-Fat Keto Foods Anyone Can Add to Their Diet.) What's more, it's especially important to make sure your diet is well-planned when you're eating keto-style, because the foods you can choose from are limited. If you are worried about fat gain though, then you need the math.

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Step 5 : Define your macros To do so, you can use my Keto Calculator : These macros are based on the book "The Ketogenic Diet - A Complete Guide For The Dieter And The Practitioner".  Once you know how much carbs and proteins you need, you can deduce the amount of fat you need. Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats. TKD Or CKD Usually people who are involved with exercise will follow either a TKD (targeted keto diet) or a CKD (cyclical keto diet). Read Nutrition Labels Check the nutrition labels on all your products to see if they’re high in carbs. Some people like to weigh their food when they first transition from a normal diet to a ketogenic diet, in order to have a fuller understanding of the amount of carbohydrates that they consume, although this can be used just in the beginning as a guide. Keto-Friendly Foods to Eat When following a ketogenic diet, meals and snacks should center around the following foods: Eggs: Pastured, organic whole eggs make the best choice. Instead, it is transported directly to the liver where it is metabolized so it releases energy like a carbohydrate and creates lots of ketones (which can be used for fuel) in the process. Although the meal plan is for two weeks, you can easily extend and reuse it as many times as you like.