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Bake for 10 to 12 minutes until the egg is set to the desired level. Being on a low carb diet also eliminates blood glucose spikes and crashes. Our meal planner includes the ability to change meals to any of our hundreds of recipes, skip meals, or even construct your own keto meal plans from scratch, using our recipes, and share them. Macronutrients (macros) are molecules that our bodies use to create energy for themselves – primarily fat, protein and carbs. Even if something is gluten-free, it’s still a grain. This is partly the reason why the keto diet has been so successfully used to treat lots of different conditions, including Alzheimer’s (5).

Feel free to replace any of the recipes with your personal choice and adjust the ingredients amount to fit your macros. Just follow along with the meal plan for the first 2 weeks.

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Related: Top 50+ Keto Snacks Ideas and Recipes Condiments​, Sauces and Others Save Save Save Save Save Save Save Save Condiments are a great place for hidden sugars to lurk, so be careful of any condiment that you didn’t prepare yourself. You can find much more information about your privacy choices in our privacy policy. The plaque is the effect of the damage caused by high insulin.

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Lunch Recipes Sesame Pork Lettuce Wraps Calories: 500, Fat: 29 g, Protein: 49 g, Total Carbs: 10. Heat the oil in a large skillet over medium-high heat. Nut butters – peanut, almond, cashew, coconut, etc.

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Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin. It’s like kick-starting ketosis, or enhancing it, since you wind up with vastly more ketone bodies in circulation with a concurrent drop in blood glucose. Water isn't enough on keto; you need enough sodium, too. Yes, you may experience some fogginess and discomfort, but it doesn't have to be intense if you handle it right. You may have heard of this strategy before, but dismissed it. Whisk in the coconut flour, flaxseed, cinnamon, nutmeg, and salt. A better approach is to make some small changes in your meal plan. "For sodium, I recommend salting your food, eating salty snacks, and using chicken broth," Wittrock says. "Increasing sodium is hard for people to grasp, because they associate sodium intake with water retention and fat loss. In addition, we provide step-by-step instructions to make the process as easy as possible. Fasting for a prolonged period (e.g., several days) will also boost your ketones as you deplete your glycogen stores and your body starts burning fat. If you have  one meal per day, the total daily protein amount could be 9 ounces.   Carbohydrate Amounts You want to keep your carbohydrate amounts between 20 and 50 grams per day. Add the mushroom and onion to the skillet and cook for 3 to 4 minutes until browned. I’d recommend you read on to hear who the ketogenic diet is (and isn’t) suitable for, plus some information about the downsides of it. We’ve personally seen many successful weight loss stories in our keto community and we can confidently say that this diet is possibly one of the best diets for weight loss, especially considering how quickly you can lose weight in the first few weeks after following the diet plan. #2.