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And that’s why we’ve created this meal plan to try to help you get started on Keto with ease. The optimum amount of protein per meal is about 3 to 6 ounces. But replacing your lost sodium is critical, especially when you're working out." As for the other two electrolytes, meet your new best friends: avocados, greens, and nuts. "I suggest you eat 1-2 avocados per day," Wittrock says. "Green leafy vegetables are also a great source of both potassium and magnesium." The fattiest nuts and seeds, like almonds, pistachios, pecans, walnuts, and pumpkin seeds, also happen to be the ones that contain the most magnesium.

Save Save Save Save Save Save Save Save Protein Save Save Save Save Save Save Save Save Protein, together with fat, is essential when following a keto diet. You *must* have a plan. "Never try to wing a keto diet," says Julie Stefanski, R. Having some super-fatty treats to help you hit your ambitious macros is also a must.

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We therefore store the sugar in our muscles and liver for later use. The SKD version of the keto diet typically requires that you eat less than 20-30 grams of carbohydrates. Oils and Fats Olive oil, avocado oil, butter and bacon fat are great for cooking and consuming. Coconut milk (full fat) and coconut cream can be use in many recipes, especially as a thickening sauce in meat dishes such as curry, creamy soups, or in dessert​ recipes. Still, cardiologists say there may be a better way to prevent hear...

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Animal meats have certain readily absorbed forms of these nutrients, which plants do not. However, fiber does still contain calories like any other macronutrient. On the keto diet, you’ll be eating a small amount of protein and very few carbs. People are sometimes concerned that adding fat to their diets will cause them to gain weight. This is a shame, because they probably could have felt great if they had simply had a better plan—or a plan at all.

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Some brands might add guar gum to thicken the liquid. Don’t let it deter you though…it does get better, and once you’re over Keto flu, you’ll start enjoying a ton more energy. Carefully transfer the balls to a container and place in the refrigerator to chill for about 30 minutes before serving. 5 206 Carbs(Cals) Sweet chilli sauce (10mL) 0 0 5. Pork rinds – great with just about anything Nuts (walnuts, pecans, brazil nuts, macadamias) Seeds – sunflower, pumpkin, chia, flax, etc. Leftovers and Bulk Preps Included Maximize Your Keto Diet’s Success Jump To   Ketogenic Diet Basics What Is The Keto Diet? That means you can have seconds of any meal and you’ll still be within your daily carb limit!   Calories & Macronutrients How Calories Work A calorie is a unit of energy. Eat as many eggs as you like, preferably organic from free-range chickens.