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Experienced ketogenic dieters like Wittrock swear that most of them can be chalked up to a single cause: lack of electrolytes. "Plenty of people jump right in, thinking all they have to do is cut carbs and increase fat. Avoid GMO soy and corn oil Unfortunately, very commonly consumed oils such as soy, canola and corn can trigger insulin resistance. Dehydration is common and can cause all of the keto-flu symptoms. The accepted standard for the amount of protein you need to eat daily is 0. Fiber is OK to eat on keto, since it doesn’t affect blood sugar levels. ↩ Younger, fit people who exercise a lot may be able to tolerate a bit more protein than this, and still stay in ketosis. ↩ Even zero-calorie sweeteners may have some negative effects, including maintaining a preference for sweet tastes, and increased reward, potentially increasing the risk of overeating and even food addiction. The main thing to consider when starting a carbohydrate re-feed is to limit fat intake; do not continue eating large amounts of fats while loading up on carbohydrates.

Option 2: Whole milk, unsweetened yogurt mixed with full-fat sour cream, a few raspberries, chia seeds, and walnuts. "This type of combo requires careful carb- and portion-counting since all yogurts naturally have lactose, which is a carb," says Stefanski. "Pairing it with a carb-free protein like two eggs can help balance out the macros." Lunch Option 1: Oven-baked salmon with broccoli. "This lunch features salmon, which is high in heart-healthy fats, as well as broccoli, which is low in carbs but high in fiber," says Dr. Meat: Grass-fed beef, venison, pork, organ meats and bison.

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If you train only three days per week, cramming carbohydrates into your muscles immediately following a workout isn't a priority; your regular carbohydrate consumption throughout the day will help with glycogen replenishment. If you want to include snacks in your meal plan, add both values together to get the total amount of ingredient needed. Top with the remaining zucchini and the last tablespoon of marinara. It’s perfect to use or modify as a keto diet grocery list. 5 g Prep Time: 5 minutes | Cook Time: none Ingredients: 1 scoop (20g) vanilla egg white protein powder ½ cup heavy cream ¼ cup vanilla almond milk 4 ice cubes 1 tablespoon coconut oil 1 tablespoon powdered erythritol ½ teaspoon vanilla extract ¼ cup whipped cream Instructions: 1. Synthesizing the correct enzymes in sufficient quantities to become a fat-burner takes a little time.

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Blend on high speed for 30 to 60 seconds until smooth. Drain the fat from the beef and remove from heat. Meal 1 (I wake up at 0500 for PT every morning) - Protein Shake with 1c Skim Milk Meal 2* (I get back from PT at about 0730 each morning) - 4 whole egg omelet with serving of cheddar cheese Meal 3* (I go to work around 0900, get off for lunch around 1130) - Tuna melt {[recipe found at 'Recipe of the Week' from this site....it's yummy] i'll be looking for some flax seed oil} Meal 4 (I go back to work around 1300 and stay until around 1700) - I haven't quite figured out what to have here yet.

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5 g Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 medium avocado 2 tablespoons lime juice 2 large eggs Salt and pepper 2 tablespoons shredded cheddar cheese Instruction: 1. Here is a list of the most common grains (a few of these are ‘pseudo-grains’, but they should also be avoided): Wheat White Flour Quinoa Rye Couscous Most flours Rice Wheat Flour Oats Barley Cornmeal Corn Rice Flour Millet Bran Buckwheat Processed Foods (Avoid) Processed foods are pretty much anything you can buy in a box or in a bag. Exception: Small amounts (one-half to one cup) of berries per day.   Legumes to avoid include beans. It doesn’t matter how great something sounds on paper or in theory if you can’t/won’t stick to it. Add the onion powder and garlic powder then stir in the soy sauce and sesame oil.