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So, fat fuel is a much more efficient, cleaner and healthier fuel than sugar. If there are any ingredients or recipes you don’t like, then switch out the recipe with one of our many other ones (you can find our Keto recipes here). 7 grams per day (on average), and should only go above 1. 8 This appears to be especially true if you base your diet on real keto foods, and try to only eat when you’re hungry. Actually, when people come to Keto they’re often a little afraid to eat fat in the first place.

Many books could be written on this very subject, and undoubtedly they have been. Supplements Consider taking: Fiber Multivitamin Optional: (These help you produce ketones more quickly, but Mancinelli says she has no opinion either way on recommending you take them or not.) MCT oil Exogenous ketones continue reading below More on How to Follow the Keto Diet Answers to 15 Burning Questions About the Keto Diet 10 Quick and Easy Keto Diet Snacks Already in Your Kitchen The Possible Short- and Long-Term Effects of Keto The 10 Best Keto Diet Blogs to Help You Stay on Track A Detailed Ketogenic Diet Food List to Follow Following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people following this eating approach. 5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 2 slices thick-cut bacon 2 tablespoons white wine vinegar 2 tablespoons olive oil 2 tablespoons fresh raspberries Liquid stevia, to taste 4 cups fresh spring greens 1 ounce toasted pine nuts 1 tablespoon butter 7 ounces beef flank steak Instructions: 1. There are still plenty plant-based fats, so don’t feel scared you won’t find some delicious and nutritious vegetarian fat sources. Meanwhile, season the chicken thighs with oregano, garlic powder, onion powder, salt, and pepper.

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Divide the egg mixture among the sausage cups and top with shredded cheese. Mushroom Soup with Fried Egg Calories: 385, Fat: 31 g, Protein: 20 g, Total Carbs: 10 g, Fiber: 3 g, Net Carbs: 7 g Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 teaspoon olive oil 4 white mushrooms, sliced thin 100 grams cauliflower, riced 1 cup vegetable broth 3 tablespoons heavy cream 2 tablespoons shredded cheese 1 teaspoon butter 1 large egg Instructions: 1. Some people tend to overdo some of these foods, and it can stall weight loss. Mash the chopped eggs with the butter then stir in the mayonnaise, salt, and pepper. There are an endless variety of ways to cook eggs, so you’ll never get bored with them.

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Cook the chicken for about 5 minutes on each side, or until their internal temperature reaches 165F 2. Enjoy chilled, alongside the flank steak and plantains Slaw with Chicken & Bacon (2 servings) 4 cups thinly sliced purple cabbage ½ cup sauerkraut 2 green onions, thinly sliced 2 chicken breasts (approx. ½ lb. total), fully cooked and chopped 4 strips bacon, fully cooked and chopped ¼ cup avocado oil 3 tbsp apple cider vinegar 1 tbsp mustard Sea salt and black pepper, to taste Instructions 1. High Fat Dairy – hard cheeses, high fat cream, grass fed butter (like Kerrygold) Nuts and seeds – pecans, macadamias, walnuts, sunflower seeds, etc. It may even be possible to stay on a ketogenic diet indefinitely.

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Season with salt and pepper then sear on one side, about 3 to 4 minutes. Potassium is needed for energy, for balancing sodium in the body, and for all kinds of other important things. Maybe you've even tried something like this before and failed because you felt that there wasn't a wide enough variety of food. 5g, Net Carbs: 33g Breakfast: Pepper Jack Sausage Egg Muffins with 3 Slices Thick-Cut Bacon Lunch: Leftover Pan-Fried Pepperoni Pizza Dinner: Leftover Cabbage and Sausage Skillet Total macros: Calories: 1,650, Fat: 127. If you find this 21-day weight loss meal plan helpful to you, feel free to bookmark this page by pinning this picure below to your Pinterest board for later use. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake.