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If you're the type who takes carbs post-workout to spike insulin, well, stop. 12 Using our keto recipes or keto meal plans means you do not have to count to stay keto – we’ll do the counting for you.

And that’s why we’ve created this meal plan to try to help you get started on Keto with ease. This is only because in a severe diabetes state when a person has run out of insulin, the body can generate a tremendous amount of ketones and dramatically increase its acidity. Setting Up The Diet To set the diet up, first you take your lean body weight and multiply it by one. Insulin is the hormone that tells the cells to open up and let the glucose in, similar to the way a key opens a door.

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For example, an avocado has 12 grams of carbs but 10 grams of fiber, which means it has 2 grams of net carbs. Setting up your own keto diet Below are the necessary steps to take to calculate your personal energy needs and macronutrient intake. Click here to download this 21-Day Keto Weight Loss Meal Plan FREE PDF Version! The full list of keto-friendly foods is extensive, but you can start with the essentials first.  The healthy fats include nuts, seeds, olive oil, ghee, grass-fed butter, coconut oil, and avocado oil. Grease a preheated waffle maker then spoon ¼ cup of the batter into it and close it.

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This may especially help you if you’re not used to eating a lot of fats. If you're the type who takes carbs post-workout to spike insulin, well, stop. Related: How Much Protein Should You Eat on Keto Diet You should prioritize whole, unprocessed foods. Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan. Bread Potato Chips Ice Cream Waffles Candy Crackers Tortilla Chips Pretzels Pancakes Most Condiments (Ketchup, BBQ Sauce, Dressing, etc.) Cookies Baked Goods Snack Bars Cereal Most Sauces Most Fruit (Avoid) Fruit can be healthy in an abstract sense, but when you’re trying to stay in ketosis, most fruit is not keto-friendly. 5 oz Anytime Quick Keto Meal: "Fridge to Pan" This is an easy way to make a tasty, keto-friendly meal—and clear out the fridge.

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5g Breakfast: Sweet Blueberry Coconut Porridge with 1 Slice Thick-Cut Bacon Lunch: Leftover Easy Beef Curry Dinner: Leftover Cheesy Sausage Mushroom Skillet Total macros: Calories: 1,670, Fat: 112g, Protein: 100g, Net Carbs: 33. Savory Ham and Cheese Waffles Calories: 575, Fat: 46. You just want to have enough meat cooked so you don’t have to waste time cooking meat during the week. American Journal of Clinical Nutrition, 87(1): 44-55.   41 Ho, K. 5 g Net Carbs: 3 g Prep Time: 10 minutes | Cook Time: 30 minutes Ingredients: 10 ounces ground breakfast sausage ½ cup diced yellow onion ¼ teaspoon garlic powder Salt and pepper 3 large eggs, whisked 2 tablespoons heavy cream ½ cup shredded pepper jack cheese Instructions: 1. You can also get your potassium from leafy greens or salads, but you’re going to have to consume larger servings. Slice the Stromboli and serve with a small salad.