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Feel free to replace any of the recipes with your personal choice and adjust the ingredients amount to fit your macros. You can use our Keto Diet Calculator to figure out exactly how many calories and which macros you should be eating every day! And to be keto, it has to be very low in carbs: Keto foods guide ↩ When eating very few carbohydrates, the body turns primarily to burning fat for energy – i.e. fewer carbs and more fat is burned for energy. If you struggle to fit fat in during the day, toss a tablespoon of olive oil in with your shake. Sprinkle with mozzarella then microwave for 3 to 4 minutes until the entire mixture is heated through and the cheese is melted. Eating any kinds of carbs spikes blood sugar levels.

Download a FREE copy of our 14-Day Keto Meal Plan 2 Full Weeks of Delicious Recipes! The value before the parentheses indicates how much of the ingredient you will need for breakfast, lunch, or dinner, and the value within the parentheses indicates the amount of the ingredient needed for snack.

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Serve the crispy chicken thighs on a bed of wilted spinach. Bake for 30 minutes until the buns are firm to the touch.

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Download a FREE copy of our 14-Day Keto Meal Plan 2 Full Weeks of Delicious Recipes! However, don't go overboard with polyunsaturated fats like soybean, corn, or sunflower oil.

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Simply eat less calories and you’ll manage your weight.  This is emphasizing the WRONG things. Net Carbs Many low carb recipes will write “net carbs” when displaying their macros. What’s not to enjoy about bacon and eggs in the morning? The main cause of the keto flu is that carb-rich foods can result in water retention (swelling) in the body. With a seamless taste, you can easily add this into your meal, coffee, or snack that you choose to. You also need to keep an eye on servings’ size, as carbs in fruit can quickly add up.