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Create Your Own Keto Meal Plans Of course, you don’t have to use our meal plans…you can also create your own. Let the bacon cool a little then chop it up and set it aside, reserving the bacon grease. Eat delicious Keto meals and enjoy healing your body with real food. Option 2: Whole milk, unsweetened yogurt mixed with full-fat sour cream, a few raspberries, chia seeds, and walnuts. "This type of combo requires careful carb- and portion-counting since all yogurts naturally have lactose, which is a carb," says Stefanski. "Pairing it with a carb-free protein like two eggs can help balance out the macros." Lunch Option 1: Oven-baked salmon with broccoli. "This lunch features salmon, which is high in heart-healthy fats, as well as broccoli, which is low in carbs but high in fiber," says Dr. Being in a state of ketosis was a side effect, so to speak, more than something doctors were seeking.

Mix the sardines with the mayonnaise, mustard, dill, onions, salt, and pepper 2. Typically, HDL (good) cholesterol rises, LDL (bad) cholesterol drops and triglycerides plummit, producing a much reduced risk of heart disease. [4,5] Brain Fog This does not happen to everyone though some experience it only in the initial 'metabolic switch' period. Next Question Skip All Questions and Enter Information Directly Step #2 of 6: Are You Male or Female? Common issues that can trip people up is snacking on delicious cheeses (when not hungry), or eating salted nuts (when not hungry) or eating baked keto goods, keto cookies etc. (when not hungry).

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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! Leftovers and Bulk Preps Included Maximize Your Keto Diet’s Success Customizing Your Meal Plan The daily caloric goal in the meal plan is about 1600 calories, +/- 100 calories. If you would like to use them for multiple people, simply multiply the ingredient quantities by the total number of people. Control blood sugar and reverse type 2 diabetes A ketogenic diet helps control blood sugar levels.

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Use a knife to cut diagonal slits along the edges, leaving the middle 4 inches untouched. Option 2 : Keto Omelet Option 3 : Espresso Smoothie Option 4 : Raspberry Protein Shake Lunch : For lunch, I like to keep everything fast and easy. 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. To burn 1 pound of fat per week, take off 500 calories a day. Sauté for about 3-5 minutes, then add the baby spinach. Jicama Fries (2 servings) 1 jicama, skin removed and sliced into thin strips 2 tbsp avocado oil 1 tsp paprika ½ tsp onion powder pinch sea salt pinch cayenne pepper Instructions Toss all ingredients together in a large bowl until fries are well coated.

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3g carbs and 3g protein. ​ ​Half-n-half or ​light cream ​might be acceptable ​when using in moderation or when you eat out and have no other choices. Miscellaneous Lots of water, coffee, and unsweetened tea Condiments like mayonnaise, mustard, pesto, and sriracha Broths (beef, chicken, bone) Pickles and other fermented foods Seeds and nuts (chia seeds, flaxseeds, pecans, almonds, walnuts, macadamias, etc.)   Part 3: Meal Plan   Chocolate Peanut Butter Muffins Cheddar Chicken & Broccoli Casserole Pepperoni Pizza Omelet Tuna Avocado Salad Easy Blender Pancakes Green Breakfast Smoothie Creamy Coffee Shake Quick Asian Crack Slaw     14 Delicious Days! Grease a preheated waffle maker then spoon ¼ cup of the batter into it and close it. Natural fiber in vegetables can help keep you maintain better digestive health, and the vitamins and minerals in plant foods are important for long-term health (not to mention flavor and variety!) Some great vegetables to eat are leafy greens, celery, cucumber, asparagus, mushrooms, tomatoes, bell peppers, zucchini, spaghetti squash, broccoli, and cauliflower.  Potatoes and sweet potatoes should be avoided, and foods like carrots can be used in limited amounts. FACT: If you see someone with belly fat, they have too much insulin! Personal tastes vary, but with all the evidence regarding its benefits, choosing a keto way of life could help you lose weight, be healthier, think clearer, and live longer. Either way, the best supplement is the one you’ll take on a regular basis to provide the most health benefits as possible.