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In this booklet, I will refer to glucose and sugar interchangeably because they are basically the same thing. In other words, don’t take a liquid supplement if you hate the taste.

Just make sure to use clean starches like sweet potatoes and extra vegetables Jimmy Moore suggests in his book Keto Clarity that total amount of net carbs must be at least under 100g per day for you to get into ketosis, and for most people under 50g. Berries are quite a good solution when you are craving sweets. Again, our ketogenic calculator above will help you figure that out.

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They do raise blood levels of ketones, an effect that can last for one up to a few hours. Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan.

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If you aren’t living alone, make sure to discuss with your family or housemates before throwing anything out. Stir in the reserved bacon grease then cover the mixture and chill for 30 minutes. In most cases, a 20% calorie deficit is the right balance between managing hunger and being able to lose excess body fat. Ideally the food you buy shouldn’t even have a list of ingredients (or it should be very short).

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Although these are sugar-free, they can spike insulin. Pour it over the watermelon, spinach, and cucumber, and toss together. 5g Shopping List For 7 Days Bacon, thick-cut – 11 slices Beef, ground – 7 ounces Breakfast sausage – 10 ounces Chicken breast – 2 (6-ounce) breasts Eggs – 15 large Ham, diced – 1 ounce Lamb, ground – 1 pound Pepperoni, diced – 1 ½ ounces Sausage links, Italian – 6 large Almond milk, vanilla – ¼ cup Butter – ¾ cup Cheddar cheese, shredded – ½ cup Heavy cream – 1 cup Mayonnaise – ½ cup Mozzarella cheese, shredded – 1 ½ cups Parmesan cheese – ¾ cup Pepper jack cheese, shredded – ½ cup Sour cream – ¼ cup Whipped cream – ¼ cup Avocado – 2 medium Basil – 1 bunch Cabbage, green – ½ head Chives – 1 bunch Cucumber, English – 1 Dill – 1 bunch Lemon – 1 Mint – 1 bunch Onion, yellow – 1 medium Romaine lettuce – 7 ½ cups Spinach, frozen – ¼ cup Tomatoes, cherry – 4 Tomatoes, diced – 1/3 cup Zucchini – 2 cups Almond flour – 6 tablespoons Baking powder Chicken broth – ¼ cup Coconut oil Dried oregano Dried thyme Egg white protein powder, vanilla – 3 scoops (60g) Garlic powder Italian seasoning Ketchup Mustard Olive oil Paprika, smoked Pepper, black Pickles Powdered erythritol Psyllium husk powder Salt Tomato sauce, low-carb Vanilla extract Recipes and Execution All recipes ingredient lists and instructions can be found below: Breakfast Recipes Fat-Busting Vanilla Protein Smoothie Calories: 540, Fat: 46 g, Protein: 25 g, Total Carbs: 8 g, Fiber: 0. Often, those who focus primarily on plant foods are eating a larger amount of carbohydrates, either from breads, pastas, potatoes, and other starches, or from fruits, smoothies, and other sweet foods. 34 I also recommend taking my electrolyte mix because it contains minerals in their citric form, as in potassium citrate, helping to bind oxalate stones and neutralize uric-acid stones. Starches and Grains Get rid of all cereal, pasta, bread, rice, potatoes, corn, oats, quinoa, flour, bagels, rolls, croissants and wraps. Controversial topics related to a keto diet, and our take on them, include saturated fats, cholesterol, whole grains, red meat, whether the brain needs carbohydrates and restricting calories for weight loss.         2. All keto, all vegetarian and keeps you below 20 grams of carbs per day.