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Having some super-fatty treats to help you hit your ambitious macros is also a must. Be relatively gentle so that the egg whites stay airy. Meat: Grass-fed beef, venison, pork, organ meats and bison. The Atkins diet, on the other hand, is solely focused on weight loss. The keto flu happens commonly to keto dieters due to low levels of sodium and electrolytes and has flu-like symptoms including: Fatigue Headaches Cough Sniffles Irritability Nausea It’s important to note that this isn’t the real flu!

Combine the cabbage, sauerkraut, onions, chicken, and bacon in a large bowl 2. Many keto activists advise that number to be 30 grams of carbohydrates but most individuals can still maintain ketosis while consuming the 50 grams and this allows for a little more leeway in the diet since you can increase the consumption of vegetables and a variety of flavoring's that contain a few grams of carbohydrates.

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Add the sausages and cook until browned and almost cooked through. Beer, cider, wine, and other bottled alcoholic drinks tend to be high in sugars, so you might just want to avoid them. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day. More Are you a doctor or do you need your doctor to help you with medications on a keto diet? Meal Planning For The Week: Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Veggie Frittata Lunch: Vanilla Creme Gummies Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Eggplant & Bacon Sauté Lunch: Sardine Salad Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Eggplant & Bacon Sauté Lunch: Vanilla Creme Gummies Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Veggie Frittata Lunch: Sardine Salad Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Recipes and Execution The recipe ingredient list and instructions can be found below: Breakfast Recipes Rocket Fuel Latte with Maca (1 serving – make 3 times) 8 oz. brewed coffee or tea 1 tbsp MCT oil 1 tbsp cacao butter ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts) 1-2 drops alcohol-free stevia 1 tbsp collagen peptides/protein Instructions Brew coffee or tea, add all ingredients except collagen to your high-powered blender.

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The key to a successful ketogenic diet is to consume around 20 grams of net carbohydrates a day, and sufficient fat and protein to keep you full and maintain muscle mass, so keep that in mind when looking at serving sizes and amounts that you actually eat through the day. As a hallmark of being keto-adapted and not just in ketosis, the skeletal muscles are able to burn fat directly for fuel, and the brain relies on the higher volume of ketones in the blood as its main source of energy. You’ll likely be getting a good effect on your weight, but perhaps not optimal. 2 This not only saves you time and money, it may also raise your ketone levels. If you find yourself beginning to get muscle cramps or headaches, toss a bouillon cube into a mug of hot water with a tablespoon or two of salted butter.

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Calculating Your Carb Macros: We already know that on a ketogenic diet you should eat between 20-25g of net carbs to stay in ketosis. Combine the spring greens, roasted pine nuts, and crumbled bacon in a large bowl. For even more questions and answers see our full keto diet FAQ.   I don’t like meat/eggs/dairy/[insert disliked food]. Studies show that diets low in resistant starch (i.e. a Keto diet) reduce the amount of good bacteria (18) we have. Ketosis produces the most weight loss among other types of diet that I know of, specifically targeting the belly. Most people choose the ketogenic diet because they want to lose weight. Fat consumption should depend on your goals and current body composition. It would have made this list way too long to list the # of carbs in each food, so just be aware that if a food tastes a bit sweet (like a carrot or tomato can), then it likely has more carbs than foods that don’t taste sweet (meats, olives, avocados, limes, etc.). Press the dough into the bottom of a small quiche pan as evenly as possible. If you’d like to receive different weekly meal plans like this with complete and organized shopping lists, delicious and nutritious breakfasts, lunches, dinners, and snacks recipes as well as tips guaranteed to keep you on track with your keto diet journey, make sure to check the Balanced Keto Weekly Meal Plans program. Cook the chorizo with avocado oil over medium high heat until crispy and heated through. But basically, focus on eating good quality, minimally processed real food. For example Shai 2008 or Bazzano 2014, and confirmed in several meta-analyses, like Mansoor 2016 [strong evidence].