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Even carrots and onions are too high-glycemic to work with keto, Wittrock says. Dehydration is common and can cause all of the keto-flu symptoms. Whisk together the eggs and heavy cream with salt and pepper. This is a good point to reinforce that if ketosis is your goal, you need to test your ketone levels with keto sticks or something similar often.

The end goal of a ketogenic diet is to be in a metabolic state known as ketosis. Every once in a while I will eat bacon, chicken thighs w/skin, but this is usually how I eat. 22 Plus, you’ll save tons of time and money by not having to snack all the time. 5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 6 large eggs 6 tablespoons grated parmesan cheese 3 tablespoons psyllium husk powder 1 ½ teaspoons Italian seasoning 3 tablespoons olive oil 9 tablespoons low-carb tomato sauce, divided 4 ½ ounces shredded mozzarella, divided 1 ½ ounces diced pepperoni, divided 3 tablespoons fresh chopped basil Instructions: 1. After a few days of feeling tired (the “keto flu“) many people experience a clear increase in energy levels. Once the chicken is complete, transfer to a plate, and set aside 3.

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If you’re using spice blends, look for the ones with no added sugar. Berg takes you step-by-step on how ketosis works, what to eat, what not to eat, teaching you amazing ketogenic recipes and desserts.

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Low-glycemic foods are foods that don’t cause your blood sugar to rise very much. Gyro Salad with avo-Tzatziki Calories: 495, Fat: 29 g, Protein: 45 g, Total Carbs: 13. This spikes insulin big time and prevents you from correcting insulin resistance. 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. It could also be a symptom of low mineral levels.

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Heat the remaining avocado oil in a pan over medium-high heat. Lunch Recipes Sesame Pork Lettuce Wraps Calories: 500, Fat: 29 g, Protein: 49 g, Total Carbs: 10. For example, many apple cider vinegar supplements contain honey and this isn’t a keto-friendly food. They have been following the ketogenic diet for many years both personally and professionally. It is not a good idea to eat five to six small meals per day. 2 This not only saves you time and money, it may also raise your ketone levels. Fruit juices are off-limits on a keto diet as they are usually highly processed and contain refined sugar. Sweet Blueberry Coconut Porridge Calories: 390, Fat: 22 g, Protein: 10 g, Total Carbs: 37 g, Fiber: 22 g, Net Carbs: 15 g Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 cup unsweetened almond milk ¼ cup canned coconut milk ¼ cup coconut flour ¼ cup ground flaxseed 1 teaspoon ground cinnamon ¼ teaspoon ground nutmeg Pinch salt 60 grams fresh blueberries ¼ cup shaved coconut Instruction: 1. Combining sugar or refined carbs with protein can spike insulin by 200 percent or more. JS Volek, MJ Sharman, AL Gómez, DA Judelson, MR Rubin, G Watson, B Sokmen, R Silvestre, DN French, and WJ Kraemer, “Comparison of Energy-restricted Very Lowcarbohydrate and Low-fat Diets on Weight Loss and Body Composition in Overweight Men and Women,” Nutr Metab (Lond).