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Male (36 years old, 175 pounds, very active) : 4425 Calories a day (maintenance) - 1000 calories (deficit) = 3425 calories a day. This “modified” version of keto can be very useful to try if either (a) you find that the stricter version isn’t working for your or (b) you want a slightly more lenient diet to use after you’ve achieved your goals.

ISOCALORIC Deficit(-)/Over(+) (33%P / 33%C / 33%F) Optimum Calories (p/day) 98. This means that eating more fat than you need to stay satisfied can slow down the burning of body fat stores. Once the bacon is almost complete, add the onion, garlic, and eggplant to the pan. 2 cups) Sea salt and black pepper, to taste ½ tsp dried oregano ¼ tsp chili flakes ¼ cup fresh basil, thinly sliced 1 tomato, chopped Instructions 1. If your current meal plan is not working for you, maybe it’s time to switch to a different meal plan to get different results. Remember, our goal is to keep insulin low and growth hormone elevated for most of the week.

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These side effects are short-lived for most people, and there are ways to minimize or cure them (see below). Legumes Discard or donate any beans, peas, and lentils. Tracking your food intake and measuring ketones can be useful, but they’re typically not necessary at first.

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Just follow along with the meal plan for the first 2 weeks. An average thin person carries around 50,000-70,000 calories of stored fat. This approach does not only cut your carbs, but also provides high quality food. There’s everything from breakfast, to dinner, lunch, appetizers, condiments, smoothies, desserts, snacks, and more! Certain amino acids are gluconeogenic, which means that they can actually be used to make carbohydrates.

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And I’m pretty sure you’ll have more questions once you get started. Somewhere between 15-50 grams per day will limit the need to break down protein and will allow protein requirements to be set lower than a diet providing essentially zero grams of carbohydrates per day. All Sugary Things Throw away and forget all refined sugar, fruit juices, desserts, fountain drinks, milk chocolate, pastries, candy bars, etc. Heat the oil in a large skillet over medium-high heat. Printing out our free downloadable Keto Diet Food List (click the link above) and take it with you when you go grocery shopping. Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet. Join our Real Food Keto Weight Loss Facebook Group. Eat grass-fed and/or organic meat and wild-caught fish whenever possible. Lunch Option 1: Taco Salad Ground Beef (80/20) 3 oz. The result of this is that the pancreas produces more insulin to try and reduce blood glucose levels. 5g Breakfast: Bacon Breakfast Bombs Lunch: Avocado, Egg & Salami Sandwiches Dinner: Crispy Chipotle Chicken Thighs Total macros: Calories: 1,525, Fat: 118. So the question is this: What is the best diet for you? Divide the egg mixture among the sausage cups and top with shredded cheese.