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Saturated fats are correlated with sex hormone (androgen) production in males, so it is generally not a good idea to greatly limit your saturated fat intake.[2] However, chronic superfluous saturated fat intake may induce insulin resistance and other metabolic maladies, so going overboard is not what we want either. [3] For keto diet purposes, I think a safe recommendation is to try and keep saturated fat intake at around 20-30% of your total fat intake. In a separate bowl, beat the cream cheese and egg yolks until well combined then fold in the egg white mixture. This hack is also known as a stall breaker, so if you’re stuck at a certain weight for three weeks or more, give the egg fast a try for a few days. People who are extremely active are the exception, as they require more fuel(4).

There’s a catch, though: it’s possible to eat too much fat, to the point that you don’t burn off the excess body fat as quickly. You can travel with pills easier or put them in your car, so you don’t forget them. Toss the plantain coins with avocado oil and salt. Total carbohydrates minus fiber equals net carbs, she explains. Combine the avocado, onion, bell pepper, spinach, and tomato in a large bowl and toss with the cooled chorizo 3.

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In order to do that, the amount of carbohydrates that you consume per day is limited (to 20-25 g of net carbs/day), and fat and protein make up the rest of your caloric intake. In a medium bowl, whisk all remaining ingredients together and toss with the bowl of veggies. Or simply use our keto recipes and meal plans, they are designed to keep you under 20 grams with no counting required.   Note that quite often, just restricting carbs to very low levels results in ketosis. The SKD version of the keto diet typically requires that you eat less than 20-30 grams of carbohydrates. The remaining 5 percent or so should come from carbohydrates. I'm not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide.

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Season with salt and pepper then simmer for 10 minutes. Add the peppers and onions and cook for 4 to 5 minutes until browned. Mine contains 1,000 mg of potassium per serving, as well as all other minerals and trace minerals—but without the maltodextrin (or sugar) that normally comes with most electrolyte powders. 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. That’s why I’ve created this FREE 28-day Keto meal plan (complete with full recipes, macros, and even a shopping list) to help you navigate it all. Eliminate the hidden sugars     The four hidden carbohydrates that many people don’t consider: 1.     Grains 2.     Starches 3.     Fruits 4.     Legumes (beans)   Grains to avoid include breads, pasta, cereal (even oatmeal), crackers, biscuits, pancakes and waffles.

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But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks. 82 Now we know fat is satiating, healthy and makes food taste great. Everything we do is devoted to inspiring people to transform their lives by changing the way they eat and how they feel through the keto way of life. Vegetable & Seed Oils Stop using any vegetable oils and seed oils like sunflower, safflower, soybean, canola, corn and grapeseed oil. Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flaxseeds. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto #49 – vegetarian Need inspiration for lacto-ovo vegetarian dishes on keto? Yes, that means that you're peeing fat!   Let me know what is you favorite Keto Recipe in the comments below!0 30-Day Low Carb Ketogenic Diet Meal Plan One of the most common challenges when it comes to following the keto diet is to know what to eat and how much to eat. As a side benefit, you'll naturally lose weight and excess body fat without counting calories.