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Peanut Butter and 3 Slices Thick-Cut Bacon Lunch: Mozzarella Tuna Melt Dinner: Cheesy Single-Serve Lasagna Total macros: Calories: 1,605, Fat: 116. Lists that adapt to the number of people you choose to cook for, and that adapts if you want to skip or change a few meals? MCT Oil Per 1 tbsp serving: 115 calories, 0g net carbs, 0g protein, 14g fat Benefits: Derived from coconut, MCT stands for medium chain triglycerides. Limited research suggests MCT oil may aid in weight loss and help promote ketosis.

But stick to low-carb alcoholic drinks, like dry wine or sugar-free drinks. Stir together the ground sausage, diced onion, garlic powder, salt and pepper in a mixing bowl.

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Defrost the frozen spinach in the microwave for 4 minutes then squeeze out the water. Lunch Recipes Sesame Pork Lettuce Wraps Calories: 500, Fat: 29 g, Protein: 49 g, Total Carbs: 10.

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Be sure to read our low carb food list for a complete list of foods you should eat and which you should avoid.   References Aude, Y., A. During the last 3 minutes, add the spinach to the skillet and cook until wilted. Water isn't enough on keto; you need enough sodium, too. Remember that the purpose of food is to supply all your nutrients and not to balance calories.

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How to use this plan: You should become fat adapted first before following this plan as we include carb-up meals in this plan. Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter and sesame oil. With all this extra insulin in your blood, you could experience low blood sugars. Ketone bodies are produced when the body is in a state of ketosis. Unlike other fats, MCT oil does not go through the lymphatic system. Living The Fat Life The easiest macro to calculate in the ketogenic diet is fat. Bake for 30 minutes and allow them to cool completely. The reason why the “carb-up” practice can be helpful is because, once you are fat-adapted, your body burns carbohydrates first, and then goes into the fat-burning mode but, once you increase the amount of carbs eaten, your body’s ability to better burn fat is increased. I eat at 12:00 noon and again at 4:00 or 5:00 p.m.     It is okay to be a little hungry as long as it does not impair your cognitive function or cause headaches or weakness. As long as you follow your plan and stay under your daily carb limit, you’ll get in ketosis very quickly and enjoy all the benefits of keto including weight loss and mental benefits.