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Avocado oil is best for searing due to its very high smoke point (520°F). Prepare for some initial water weight loss at the beginning, you'll put it back on every carb-up phase. Heat the oil in large cast-iron skillet over medium heat until smoking.

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. Fatty fish: Wild-caught salmon, herring and mackerel. Whisk the egg whites in a separate bowl with a pinch of salt until stiff peaks form. It helps supply the 4,700 mg a day of potassium you need, which is hard to manage without eating loads of vegetables.    What do I do about bad breath on a keto diet? 75 grams of carbs daily.  I don't obsess over it, I round it up to 20 grams of carbs daily.

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Thus eating more fiber (but still very low carb) could result in higher ketone levels in the blood. ↩ There’s a lack of clear scientific evidence about what level of protein intake that is most beneficial on a keto diet. The main cause for keto flu is your body lacking electrolytes, especially sodium. Male (36 years old, 175 pounds, very active) : 4425 Calories a day (maintenance) - 1000 calories (deficit) = 3425 calories a day. Divide the vegetable mixture between the two ramekins.

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Here’s the formula: You first need to determine how many calories you should be eating a day. Prepare for some initial water weight loss at the beginning, you'll put it back on every carb-up phase.

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Oils and Fats Olive oil, avocado oil, butter and bacon fat are great for cooking and consuming. When you suddenly drop your carb intake on a ketogenic diet plan, you may experience some transient low blood sugar episodes that can feel scary. Puree the soup using an immersion blender then return to heat and simmer for 20 minutes. Diets of this sort present certain difficulties, including a lack of energy if you typically run on a high-carbohydrate diet. Simply use a ketone test strip and it will tell you the level of ketone bodies in your urine. You shouldn’t be hungry between meals, but sometimes in the beginning of your ketogenic diet, you need some time to adjust. Use your slow-cooked meat for easy stir-fries and to add into soups or salads. How To Use This Plan: Make sure you know your daily macros (how much fat, protein, carbs and calories you need to achieve your goal) Each recipe has anywhere between 2-6 servings, so be sure to prepare according to your macros and personal needs. Journal of Clinical Neurology, 28(8): 993–1001.    19 Willi, S. Phinney, adds, “Too little or too much protein can negatively impact the many benefits of being in a state of nutritional ketosis.” He notes that too little dietary protein can compromise lean muscle tissue, while high protein intakes can reduce ketone production.