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Cauliflower (steamed and mashed) 3/4 cup Butter 1 1/2 tbsp Sour Cream 2 tbsp Bacon 1 piece Scallions 1 tbsp Cheese (cheddar) 1. If you’re just getting started with your keto diet, you should eat up to 25 grams of carbs per day. This basically gives you tons of recipes so you will never run out of ideas for what to eat! #2. Keto Sweeteners There are some keto sweeteners that have 0 calories and 0 carbs and are generally good alternatives to sugar, if you feel like making a keto dessert or want to still add something sweet to your morning coffee.

Fruit  (except BLUEBERRIES/RASPBERRIES as these are very low on the glycemic and insulin index) Tubers – potato, yams, etc. Add the egg and work it into a dough then turn out onto a piece of parchment. Net Carbs Many low carb recipes will write “net carbs” when displaying their macros. Puree the soup using an immersion blender then return to heat and simmer for 20 minutes. This week’s meal plan offers three hearty meals per day.

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What’s not to enjoy about bacon and eggs in the morning? Q: I feel very bloated and lethargic after carbohydrate-heavy meals (during carbohydrate re-feeds), what should I do? Once you have achieved the state and your body is humming along burning fat instead of carbs you can also give your bodybuilding on keto efforts a boost by supplementing with 1 or 2 tablespoons of MCT oil an hour or two before working out. Me and my boyfriend both want to lose 2 pounds a week at this point. Some experimentation will be needed to figure out a keto diet that fits with your lifestyle and body.

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What micronutrients are we not getting enough of? 6 That’s it, let’s move on to the 14-day meal plan and menu.     Week 1 Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner) Note Feel free to adjust this diet plan and menu to your liking. But RCTs of strict low-carb diets appear to often show better results, compared to RCTs of more moderate or liberal low-carb diets. Nut butter: Natural peanut, almond and cashew butters. If you’re feeling hungry or like you need to snack, then eating more fat at meals will normally solve that problem. In fact, you should be able to use a keto calculator without knowing much about a Keto diet or what a “macro” actually is.

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Try a cup of bouillon or two daily, plus as much water as you need. Carbohydrates are 100% anti-ketogenic, meaning they completely turn into glucose once digested. You’d do the following calculation: Lean Muscle = 150 lbs x 0. That’s why we created this free Keto diet meal plan. Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. Q: Can I eat more protein and less fat while on a keto diet? Cheesy Sausage Mushroom Skillet Calories: 630, Fat: 48 g, Protein: 33 g, Total Carbs: 11 g, Fiber: 2 g, Net Carbs: 9 g Prep Time: 15 minutes | Cook Time: 15 minutes Ingredients: 1 tablespoon coconut oil 6 ounces Italian sausage, crumbled 4 ounces sliced mushrooms 1 small yellow onion, chopped ½ teaspoon dried oregano ¼ teaspoon dried thyme Salt and pepper ¼ cup marinara sauce ¼ cup water ½ cup shredded mozzarella cheese Instructions: 1. Use our macro calculator to find out exactly what your daily macronutrients and calorie intake should look like. High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces. There are six ways to cure Keto flu (they are discussed in more detail in the article here): Eat more fats Eat more calories Eat a few more clean carbs Add in more salts Drink more water Exercise How Long Does Keto Flu Last? Some people can digest vegetables and others can’t. Fats are 90% Ketogenic, meaning 10% of the fat will turn into glucose in the bloodstream once digested. 76 It tends to maximize fat burning, which may increase weight loss. Meal 5* (I get home around 1700) - Grilled Chicken Breast/Salmon Steak/Tuna Steak/Hamburger Patty Meal 6 (I go to bed between 2100-2200) another Protein Shake *Is it safe to take Hydroxycut (It's been working for me prior to my first attempt at a Keto Diet {see my other post about Keto Diet Menu}) while I am on the Keto Diet? ++++How's that?+++++ How long should a person stay on the diet?