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Fat provides 9 calories per gram Protein provides 4 calories per gram Carbs provide 4 calories per gram Read our full What Are Macros guide for more information about macronutrients and how they affect your body and health. The symptoms of keto flu are headaches, body aches, cravings, brain fog and fatigue. If you are a busy person, chances are that you will find it difficult to research the foods, plan and organize your meals or look for recipes simply because you don’t have time.

This could include ‘keto’ sauces, condiments, nut flours, and other ‘keto’ foods that attempt to replace traditionally non-keto foods. Season with salt, pepper, oregano, and chili flakes. Eating a high protein, low carb AND low fat diet will cause symptoms of “rabbit starvation“. 5g/lb of lean body mass Now, as before, just simply calculate the leftover calories and divide by 9 to figure out how many grams of fat you should eat on your carbohydrate re-feeds *NOTE: If you’re on a cutting diet and moderately or highly insulin sensitive, raise your calorie intake back to maintenance levels (or maybe a even slight surplus) on carbohydrate re-feed days.

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Divide the egg mixture among the sausage cups and top with shredded cheese. If you’re feeling hungry or like you need to snack, then eating more fat at meals will normally solve that problem.

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In this case, it is highly recommended that you implement a mid-week carb-spike to replenish your muscle glycogen stores by having another high-carb, high-protein, low-fat day on a Tuesday or Wednesday. My way to go through it was to carb up to around 50 grams of carbohydrates when I felt like I couldn't handle it anymore and to gradually decrease over time. When following a ketogenic diet, most people inherently start with a fat phobia and are scared to lather it on. Reheat the waffle iron and repeat with the remaining batter. The Paleo diet focuses on whole, natural foods that would have been available as food to our paleolithic ancestors. People who suffer with these symptoms refer to them as the Keto-Flu, and while it isn’t like the real flu, the symptoms can knock you down until you get your electrolytes back in balance.

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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. Let the eggs cool then peel them and chop them coarsely. Consuming fat allows the body to access hundreds of thousands of calories of stored fats that have been locked away during carbohydrate metabolism. Some glycogen is then stored in the liver and any excess is converted to triglyceride and stored as fat. Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet.