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It takes a little time to get used to it, though there are many foods you can enjoy, which that will make this diet feel more like a feast. If you have a lot of fat to lose, let your body burn it off by controlling the amount of fat that you’re consuming. 8 Fats(Cals) Tuna 200g 44 10 0 266 137 Carbs(Cals) Sweet Chilli Sauce (15g) 0 0 8. Dessert - Almond Muffins Ingredients: 1 cup almond butter 1 cup sliced almonds 1 cup pure coconut milk 2 cups unsweetened shredded coconut 3 eggs 1/4 tsp vanilla extract (optional) 2 Tbs coconut sap or raw honey (optional) paper muffin liners Instructions: Preheat oven to 400℉. Our goal is to make a keto diet simple, and here’s how to get started. Add the egg and work it into a dough then turn out onto a piece of parchment.

5 g Prep Time: 15 minutes | Cook Time: 5 minutes Ingredients: 3 tablespoons low-carb marinara sauce 1 small zucchini (60g), sliced very thin into rounds 2 tablespoons ricotta cheese 3 ounces shredded mozzarella Dried oregano Instructions: 1. To make it easier for you, we’ve arranged the foods into 12 groups (vegetables, meats, etc.).

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All Sugary Things Throw away and forget all refined sugar, fruit juices, desserts, fountain drinks, milk chocolate, pastries, candy bars, etc. Please bear in mind that fat will become your main source of energy and large quantities of carbs are unnecessary. A good source of B vitamins is nutritional yeast. Whisk together the remaining egg with the heavy cream, chives, salt and pepper then pour into the quiche. Oils and Fats Olive oil, avocado oil, butter and bacon fat are great for cooking and consuming.

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And I’m pretty sure you’ll have more questions once you get started. Combine the lettuce, tomatoes, and cheddar cheese in a mixing bowl.

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Our ancestors were likely in ketosis for extended periods of time, especially during winter, when foods high in carbs (such as fruits) were scarce and meat was more readily available. 20 After crunching the numbers, your lean muscle would equal 120 lbs. 4 (October 2001): 898–905. www.ncbi.nlm.nih.gov/pubmed/11581442/. Make sure you stock up with plenty of Keto foods before you start and don’t forget to eat. Use a knife to cut diagonal slits along the edges, leaving the middle 4 inches untouched. For the chicken, heat the avocado oil over medium-high heat. For example, adding/removing a tablespoon of olive oil or butter will add/remove about 100 calories.