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Cook the bacon in a large skillet over medium-high heat until crisp. And so that you can start educating yourself on what’s Keto and what isn’t, check out our Keto diet food list here. (There’s a printable PDF you can download that lists all the foods that are Keto.) You Eat Too Little It sounds odd, but most people eat too little when they first start Keto. Top with the remaining zucchini and the last tablespoon of marinara. Blood sugar spikes cause strong insulin releases to combat the spikes.

Actually, when people come to Keto they’re often a little afraid to eat fat in the first place. Did you know that an apple contains 19 grams of sugar?

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5g, Net Carbs: 12g Breakfast: Three-Cheese Pizza Frittata with 3 Slices Thick-Cut Bacon Lunch: Leftover Mozzarella Tuna Melt Dinner: Pepperoni, Ham, and Cheddar Stromboli Total macros: Calories: 1,660, Fat: 121g, Protein: 119g, Net Carbs: 22. However, it’s not deprivation at all, and you are about to find out about its huge health benefits, which go way beyond just weight loss.   The Problem Our entire lives we’ve been taught that body energy comes from glucose (carbohydrates). 0 grams per pound of lean mass—not per pound of body weight.

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To burn 1 pound of fat you need to burn 3500 calories. Transfer to a cup and enjoy Veggie Frittata (2 servings) 3 tbsp avocado oil, divided 6 eggs 2 tbsp non-dairy milk Sea salt and black pepper, to taste ½ tbsp nutritional yeast ½ tsp ground cumin ⅛– ¼ tsp chili powder 1 clove garlic, minced ¼ onion, diced 1 avocado, chopped 2 cups baby spinach 1 tomato, chopped Hot sauce, to taste (optional) Instructions 1. But you don’t need them to be successful on a keto diet. Your Must-Have (And Must-Not-Have) Keto Food List Ready to head out the door and start buying groceries? Having some super-fatty treats to help you hit your ambitious macros is also a must.

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If you’ve never tried “Gumbalaya” or KeDough pizza before, you really should! These also add to your carbohydrate intake, so watch out. That one-serving side salad they normally give you at the restaurant is not going to work.  Don’t freak out, but I’m going to recommend consuming seven to ten cups of salad per day. For example: Deli ham can have 2 or 3 grams of sugar per slice as well as many added preservatives and nitrites!   Part 2: In With The New! While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats: Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. Many people also report better sleep and decreased appetite when they’re in ketosis. The following foods should be restricted: Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.