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Click here to download this 7-Day Balanced Keto Meal Plan FREE PDF Version! Sardine Salad (2 servings) 8 oz. canned sardines ¼ cup mayonnaise 1 tbsp mustard Sea salt and black pepper, to taste ¼ tsp dried dill ¼ onion, diced 4 cups romaine, chopped ½ cucumber, thinly sliced 2 tbsp avocoado oil 2 tbsp apple cider vinegar Instructions 1. Dinner Recipes *Carb Up* Flank Steak, Plantains & Watermelon Salad (3 servings) Steak 1 lb. flank steak 2 cloves garlic, minced 2 tbsp coconut aminos ½ tbsp avocado oil ½ tbsp apple cider vinegar 1 tsp Dijon mustard Sea salt and black pepper, to taste Plantains 2 very ripe plantains, peeled and sliced into ½ in. thick coins 1 tsp avocado oil Sea salt, to taste Salad 3 cups cubed watermelon 2 cups baby spinach 1 cucumber, quartered and sliced 1 sprig of fresh mint, leaves removed and minced Zest and juice from 2 limes 1 tbsp avocado oil ¼ tsp chili powder (or more, to taste) Sea salt, to taste Instructions 1. Many fat sources are also high in protein (such as fatty meats and nuts), so these two often go hand-in-hand. He’s also co-authored multiple books, had his products featured on national TV, and has lived in 9 different countries over the last 5 years.Intro to ketogenic dieting Ketogenic (herein referred to as “keto”) dieting has been around for decades and garnered a somewhat strong following in bodybuilding subculture. I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point.

In order to stay in ketosis, you need to to stay at or below 20-25 net carbs per day, which still allows you to eat plenty of green vegetables (which are essential for their micronutrients).  Stay away from processed food as much as possible and eat whole food that you prepare yourself, so that you can track its macros. 5g Breakfast: Leftover Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacon Lunch: Leftover Pepperoni, Ham, and Cheddar Stromboli Dinner: Spring Salad with Steak and Sweet Dressing Total macros: Calories: 1,585, Fat: 120. Preheat the oven to 350°F and lightly grease a two ramekins.

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Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short). Since we are keeping carbs low, our insulin levels will also be low. Serve alongside the chicken thighs Vanilla Creme Gummies (2 servings) ½ cup cocont cream, cream from the top of a chilled container of full-fat coconut milk 1 tsp vanilla extract 5-10 drops alcohol-free stevia, to taste Pinch sea salt 2 tbsp gelatin Silicon mold Instructions 1.

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Q: Should I use keto sticks to confirm I’m in ketosis? But remember that this is just a guide to help you on Keto…it’s not a strict guideline.

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You can also make an electrolyte drink that contains all of these minerals. High Fat Dairy – hard cheeses, high fat cream, grass fed butter (like Kerrygold) Nuts and seeds – pecans, macadamias, walnuts, sunflower seeds, etc. Let the bacon cool a little then chop it up and set it aside, reserving the bacon grease. Wittrock remembers these days vividly. "It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. Just make sure the animal foods are grass-fed and organic. Keto Chat - Join the discussion Host: irc.freenode.net Channel: #ketochat Post Tags (Click to Search) [FP] - Food Porn. Place the cauliflower in a food processor and pulse into rice-like grains. If you’re ready to start your healthy keto diet, then download this entire Free Keto meal plan PDF by clicking this link. Chop the chorizo and divide between the ramekins. Starchy ​vegetables such as corn, potato, yam, sweet potato, cassava, parsnip, yucca. Place the avocado halves upright in a baking dish and brush with lime juice. If you want to step up your game, try lemon water. Lemon water alkalizes the acids that are found in most keto foods to keep your blood pH levels neutral. Also, I'm a huge fan of salted pumpkin seeds and salted sunflower seed kernels. Enter Your Exact Bodyfat % if You Know It: Or choose the picture that looks most like you: 10-14% 15-19% 20-24% 25-29% 30-34% 35-39% 40-44% 45-49% More than 50% Previous Question Next Question Skip All Questions and Enter Information Directly Step #3 of 6: What is Your Bodyfat Percentage? This is your body adjusting to using fat instead of sugar for fuel, and it’s often called Keto Flu.