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5g Breakfast: Savory Ham and Cheese Waffles with 2 Slices Thick-Cut Bacon Lunch: Pan-Fried Pepperoni Pizzas Dinner: Cabbage and Sausage Skillet Total macros: Calories: 1,670, Fat: 129g, Protein: 103g, Net Carbs: 20. Coconut water is particularly great for this!  Fill Your Kitchen with Keto Staples For a successful start, you need to stock up on keto staples. Dairy Products (e.g., kefir, yogurt, cheese, cottage cheese, cream cheese, cream, sour cream, butter) Sugar Alcohols Blue Cheese Salad Dressing Canola, Sunflower Seed, and other seed or vegetable oils Artificial Sweeteners (erythritol, splenda, sucralose, etc.) Low carb gluten-containing foods Peanut butter Diet sodas Soy products (e.g., soy milk, tofu) Note: Artificial sweeteners won’t necessarily throw you out of ketosis, so many people consider them ‘ok.’ However, artificial sweeteners can adversely affect your gut bacteria and can also stop you from getting over sugar cravings. Watch if your legs feel heavy or if you tire too easily.

I recommend taking nutritional yeast.   How can I avoid (or get over) the keto flu? Sweet Blueberry Coconut Porridge Calories: 390, Fat: 22 g, Protein: 10 g, Total Carbs: 37 g, Fiber: 22 g, Net Carbs: 15 g Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 cup unsweetened almond milk ¼ cup canned coconut milk ¼ cup coconut flour ¼ cup ground flaxseed 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg Pinch salt 60 grams fresh blueberries ¼ cup shaved coconut Instruction: 1. Learn more A new startup called Keto-Mojo is offering blood ketone testing for about $1 per test.

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After all, good quality food is often more costly than cheaper and unhealthier options. Generally, you want to keep below 50 grams of carbs to stay in ketosis, but how about your fat and protein? Learn more ↩ This is something that is often reported by people on a keto diet [very weak evidence]. Not only will this relieve some of the symptoms, but it also provides an easy avenue for upping fat intake. 1   Here you’ll learn how to eat a keto diet based on real foods. Chorizo Bowl (2 servings) 12 oz. chorizo 2 tbsp avocado oil 2 avocados, chopped ¼ onion, diced 1 green bell pepper, chopped 2 cups baby spinach 1 tomato, diced 2 tbsp mayonnaise 2 tbsp apple cider vinegar 1 tbsp water 1 tsp ground cumin Sea salt and black pepper, to taste Instructions 1.

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Reduce heat and simmer for 20 minutes then remove from heat. Stir in the spices and cook for 1 minute until fragrant. Also be sure to keep your portions as small as possible.  Here are some good snack options on the keto diet: * If your goal is weight loss, you might find it beneficial to limit dairy and nuts for a while, and to always properly measure and track them, if you have them in your diet.

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Then, specific bacteria is added to the liquid to turn the alcohol into vinegar, which forms two acids called acetic and malic acids. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. Sprinkle with fresh basil then slice the pizza to serve. Dried fruit should also be avoided as it usually contains preservatives to extend its shelf life, and too much sugar. 8 grams of protein per pound of lean body mass, which, in the above example, would mean 101 grams of protein daily. And they are probably, for most people, a waste of money. Blend until smooth and well combined, about 30 seconds, then rest for 5 minutes. These meal plans require a free membership trial to view. What Are Macros? “Macros” stands for macronutrients.