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Option 3: Spicy guacamole with raw zucchini slices. Fat is used to keep you full (remember, “fat is a lever”) but it is not a target on its own.

Warm the almond milk and coconut milk in a saucepan over low heat. I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point. Meanwhile, season the chicken thighs with oregano, garlic powder, onion powder, salt, and pepper. High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.

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MCTs stand for medium-chain triglycerides, which is a form of saturated fatty acid that has many amazing health benefits. Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats. For the first few weeks in particular, ketogenic dieting demands strict adherence. Lunch: Sausages with Cole Slaw 1/2 lb sausage links, fried or grilled 1 cup cabbage coleslaw with mayonnaise Dinner: Green Beans and Pork Chop 1/4-1/2 lb of cut pork chop Salt and pepper to taste 1/2 lb of fresh string beans, steamed Pan-fry the pork with 1 tbsp coconut oil and after season it with salt and pepper.

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Here’s a primer: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacey Mattinson, RDN, who is based in Austin, Texas. But it has less than 1,700 calories of stored sugar (called glycogen).

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Blend until smooth and well combined, about 30 seconds, then rest for 5 minutes. Egg white without the yolk is lean protein and will trigger insulin more than the whole egg. Season with salt and pepper and cook for 2 minutes or until the cheese melts. 8 Total 0 0 Meal 7 0 162 Protein(cals) Lean Meat 27 8 0 180 77. If you’d like to maintain your weight, you can use fat to increase your calorie consumption to maintenance levels. So, if you take a pre-workout, you should be able to continue without issue. Normally 3 to 6 ounces of protein is sufficient, and 10+ ounces will kick you off ketosis.   I heard that on a ketosis diet you eat more fat—isn't that unhealthy? Place the steak on the grill or in a pan, and cook for about 5 minutes per side, or to your preferred level of doneness 3.