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Jeukendrup, Determinants of post-exercise glycogen synthesis during short-term recovery. For example Shai 2008 or Bazzano 2014, and confirmed in several meta-analyses, like Mansoor 2016 [strong evidence]. Turn the chops and cook for another 6 minutes or until cooked to the desired level. Coconut oil is also widely used in keto recipes and works particularly well in keto-friendly desserts.

If you’re just getting started with your keto diet, you should eat up to 25 grams of carbs per day. Steel-cut oats (unrefined) are better than instant oats on the glycemic index scale (GI).

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Toss in the cabbage and cook until wilted, about 3 to 4 minutes. Click here to download this 7-Day Balanced Keto Meal Plan FREE PDF Version!

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Carbohydrates, Protein, and Insulin Carbohydrates create anabolism largely by setting off a cascade of hormone-driven events. (Just so we're clear, you also get an insulin response from protein as well.) Chief among these events is secretion of a hormone called insulin from the pancreas. Allow you to lose fat without losing muscle when cutting. Preheat the oven to 350°F and lightly grease a small rimmed baking sheet with cooking spray. The plaque is the effect of the damage caused by high insulin.

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But there are anecdotal reports and case series documenting increased performance for endurance athletics. The foods you choose between meals should still be keto-friendly and may even mimic an upcoming dinner, just in a smaller portion size, says Stefanski. "Since carbs are minimal, it's important to spend your carbs on high-nutrient foods like vegetables.So you've heard the arguments, weighed out the challenges and benefits, and decided you're all in. Avocado 1/4 Sour Cream 1/4 cup Lunch Option 2: BLT Lettuce Wrap Romaine Lettuce (sliced) 3 large leaves Bacon 6 pieces Chicken (grilled) 2 oz. 5 g, Protein: 35 g, Total Carbs: 5 g, Fiber: 0 g, Net Carbs: 5 g Prep Time: 15 minutes | Cook Time: 25 minutes Ingredients: 4 large eggs, divided 2 scoops (40g) egg white protein powder 1 teaspoon baking powder 1/3 cup melted butter ½ teaspoon salt 1 ounce diced ham ¼ cup shredded cheddar cheese Instructions: 1. Calculating Your Carb Macros: We already know that on a ketogenic diet you should eat between 20-25g of net carbs to stay in ketosis. If you’ve never tried “Gumbalaya” or KeDough pizza before, you really should! When following a ketogenic diet, most people inherently start with a fat phobia and are scared to lather it on. Meal Planning For The Week: Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Veggie Frittata Lunch: Vanilla Creme Gummies Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Eggplant & Bacon Sauté Lunch: Sardine Salad Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Breakfast: Eggplant & Bacon Sauté Lunch: Vanilla Creme Gummies Dinner: Chorizo Bowl Snack: Jicama Fries Breakfast: Veggie Frittata Lunch: Sardine Salad Dinner: Slaw with Chicken & Bacon Snack: Tropical Coconut Balls Breakfast: Rocket Fuel Latte with Maca Lunch: Zucchini Pasta Salad & Chicken Dinner: *Carb Up* Flank Steak, Plantains & Watermelon Salad Snack: Mojito Water Recipes and Execution The recipe ingredient list and instructions can be found below: Breakfast Recipes Rocket Fuel Latte with Maca (1 serving – make 3 times) 8 oz. brewed coffee or tea 1 tbsp MCT oil 1 tbsp cacao butter ½ – ¾ tsp maca powder (alternatively, use 1 tbsp hemp hearts) 1-2 drops alcohol-free stevia 1 tbsp collagen peptides/protein Instructions Brew coffee or tea, add all ingredients except collagen to your high-powered blender.