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Our prepared meal plans include quick & easy, budget and family-friendly weeks, etc. Cream erythritol with egg yolks, then add all other ingredients except for cream of tartar and egg whites and whisk together well.

Electrolytes are a big deal on the keto diet, since the lost water carries with it some of our stored minerals. Choose a good week to get started and then go for it.

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In order to reach and remain in a state of ketosis, carbs must be restricted. If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. Fats (fatty acids) and protein (amino acids) are essential for survival.

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5g Breakfast: Leftover Three-Cheese Pizza Frittata with 2 Slices Thick-Cut Bacon Lunch: Mushroom Soup with Fried Egg and 2 Slices Thick-Cut Bacon Dinner: Leftover Spring Salad with Steak and Sweet Dressing Total macros: Calories: 1,665, Fat: 130. This is especially important as we age since some researchers have linked cognitive decline with blood sugar fluctuations (19, 20). #4. Feel free to switch any meal to other keto meals. Vitamin E, being a fat-soluble vitamin, requires fat in order to be available for your body to use. 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. Unlike other fats, MCT oil does not go through the lymphatic system.

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Option 3: "Make your own keto 'lunchable' with cubes of grilled chicken, a slice of nitrate-free ham, cheese cubes, pickle slices, a hard-boiled egg, a few raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and ranch dressing," says Stefanski. (Looking for something meat-free? 15 A keto diet is a very strict low-carb diet, containing less than 20 grams of net carbs per day, and thus it tends to be highly effective. In a small bowl, whisk the mayonnaise, vinegar, water, cumin, salt, and pepper together. 17 This appears to make it far easier for body fat loss to occur, without hunger. This is the amount of protein you eat as a ratio equal to grams of protein / your lean body weight.  So if your lean bodyweight is 120 lbs, then you would eat 108 grams of protein per day at a 0. If you lost more than 2 pounds, add 10% to your calories for the next week. Spoon 1/3 of the batter into the skillet and spread in a circle then cook until browned underneath. Fruit juice, dried fruits & canned fruits usually have added sugar which ​are NOT keto friendly.