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However, your fat ratio must always be significantly higher than carbs and proteins. Potential side effects of a keto diet When you suddenly switch your body’s metabolism from burning carbs (glucose) to fat and ketones you may have some side effects as your body gets used to its new fuel, especially during day 2-5. See where I am going?      When you have insulin resistance, you not only starve the cell of fuel but you also become deficient in nutrients and protein! After many years, this cycle commonly leads to prediabetes, metabolic syndrome and even type 2 diabetes9.

Wittrock remembers these days vividly. "It was extremely difficult," he recalls. "You spend your entire life hearing that fat makes you fat and causes heart attacks and strokes. Cook the chicken for about 5 minutes on each side, or until their internal temperature reaches 165F 2. On a keto diet we recommend below 20 grams of net carbs per day, and that’s what our keto recipes are aiming for. Melt the butter in a heavy skillet over medium-high heat then add the steak. 9 There are, however, three groups that often require special consideration: Do you take medication for diabetes, e.g. insulin? Like a car with a petrol motor, our bodies have adapted to have a ‘sugar’ motor as sugar is a really easy fuel for us to run off.

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Preheat the oven to 300°F and line a baking sheet with parchment. 5g Breakfast: Leftover Sweet Blueberry Coconut Porridge Lunch: Leftover Easy Beef Curry Dinner: Lamb Chops with Rosemary and Garlic Total macros: Calories: 1,625, Fat: 108g, Protein: 110.

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However, don't go overboard with polyunsaturated fats like soybean, corn, or sunflower oil. For your first month or so, be restrained but not unduly strict. Ketosis is safe as it simply enhances fat-burning processes that are completely normal in our body. It's best to personalize your diet to fit your individual circumstance and health condition (E.g. insulin resistance, lactose intolerance, allergies, etc...) to meet your needs and achieve your goals.

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See below.     If you are doing three meals a day, the following is an example of how much total protein you could eat in one day: between 9 and 18 ounces. Macros will vary on this one depending on the protein and veggies you use. Muscles and fat no longer compete against each other to provide energy. Once the bacon is almost complete, add the onion, garlic, and eggplant to the pan. Here are the other key differences between the two. Stir in the sweetener and vanilla extract then cook until thickened to the desired level. Sprinkle with mozzarella then cook another 5 minutes until melted. At this level, you’re still far away from maximum fat-burning. Macros will vary on this one depending on the protein and veggies you use. Just make sure the meal you eat before the workout is not excessively large or you could undermine the effectiveness of your workout.