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Compared to carbohydrates, increasing protein consumption tends to keep blood sugar (glucose) more stable while dieting. All of a sudden, they hit a wall and get 'keto flu.' They feel tired, lethargic, and experience headaches," Wittrock says. "The primary reason they get these symptoms is lack of the three primary electrolytes: sodium, potassium, and magnesium.

Place the mixture in a ziplock bag with the steak and refrigerate for 4-6 hours 2. Stir in the heavy cream and parmesan cheese then cook until thickened.

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The remaining 5 percent or so should come from carbohydrates. A small serving size might be okay for many people but avoid overindulging because they are tasty and nutritionally dense.

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She has worked at the Olympic Training Center in Colorado Springs and currently develops comprehensive nutritional and rehabilitative programs for a neurological team. You’ll enjoy all of this and plenty more while staying below 13 grams of carbs per day.

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That’s why we recommend you don’t worry about exactly how much fat or protein you eat. 16 Think of keto as a super-charged low-carb diet, maximizing the benefits. Nope only post workout carbs are ok and do not include in your daily totals. The oils you’re buying should be virgin and cold-pressed whenever possible, meaning they have not been heated to high temperatures and stripped of their nutrients. Reheat the skillet over medium-low heat and add the butter. You can refer back to this keto cheat sheet to help guide your choices when it comes to grocery shopping, meal prep and eating out at restaurants.