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But if you’re more interested in weight loss and boosting your energy, then you might also want to consider what’s commonly called the “Modified Atkins Diet.” The primary difference for this diet is the amount of different ‘macros’ that you can eat. If your insulin resistance is milder then you likely don’t need to go fully ketogenic. As long as your carb intake is below 60 grams per day, you’ll need to continue to eat a moderate amount of salt – roughly 5 grams/day. Once you’re in ketosis, you’ll be using fat for energy, instead of carbs.

Melt the butter in a large saucepan over medium heat. 56 Exercise is not necessary to get into ketosis, but it may be helpful. Avocado 1/4 Sour Cream 1/4 cup Lunch Option 2: BLT Lettuce Wrap Romaine Lettuce (sliced) 3 large leaves Bacon 6 pieces Chicken (grilled) 2 oz. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. The problem is that it’s not really the tastiest thing to take in raw form and even if you put it in tea or your favorite recipes, it still doesn’t taste all that great.

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Heat the oil in a small saucepan over medium heat. Some people will insist that no direct starch or sugar sources should be ingested as they will prevent ketosis but in minute amounts that is highly unlikely, especially for larger individuals. You merely need to normalize the hormone that controls sugar. Pour the egg mixture over the veggies and place in the oven.

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For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Nut butters – peanut, almond, cashew, coconut, etc. Dig into this yummy selection of simple yet exquisite meals, happy tastebuds under 20 g carbs per day.

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Your body carries around a tremendous amount of stored fuel—about 70,000 calories’ worth, and that’s on a skinny person. 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. Transfer to a cup and enjoy Veggie Frittata (2 servings) 3 tbsp avocado oil, divided 6 eggs 2 tbsp non-dairy milk Sea salt and black pepper, to taste ½ tbsp nutritional yeast ½ tsp ground cumin ⅛– ¼ tsp chili powder 1 clove garlic, minced ¼ onion, diced 1 avocado, chopped 2 cups baby spinach 1 tomato, chopped Hot sauce, to taste (optional) Instructions 1. Our bodies can’t break down fiber and sugar alcohol into glucose so they generally don’t raise blood sugar. Male (36 years old, 175 pounds, very active) : 4425 Calories a day (maintenance) - 1000 calories (deficit) = 3425 calories a day. Whole foods that contain fats (like fatty cuts of meat, olives, avocados) are often better options for getting your fat intake up. Part #2: 21-Day Low Carb Weight Loss Meal Plan This 21-days of meal planning is created and permitted to publish by our friend Vicky and Rami, founders of Tasteaholics! Add the mushrooms and cook until they are tender, about 6 minutes. The ketogenic diet can result in fast weight loss, but it isn’t for everyone. Try adding some more protein to your daily diet to counter the drop in blood sugar, and eat more salt and potassium containing foods. Preheat the oven to 400°F and line a baking sheet with parchment. Simmer the soup until it thickens to the desired level then remove from heat. If you do light exercise that burns an extra 300 calories per day, you’ll burn 2,100 calories per day, putting you at a deficit of 100 calories.