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Serve the crispy chicken thighs on a bed of wilted spinach. Keto #24 - Recipes by Kristie Sullivan This week’s keto meal plan offers some of Kriste Sullivan’s most popular recipes. The optimum amount of protein per meal is about 3 to 6 ounces.

For the chicken, heat the avocado oil over medium-high heat. Fat consumption should depend on your goals and current body composition. How often you eat is also up to your personal preference. "For most people, I recommend three to four meals per day with a few healthy keto snacks in between," says Dr. Reheat the skillet over medium-high heat then add the butter.

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Now, if you’re in your twenties and pretty healthy, you’ll bounce right back in a day. How to use this plan: You should become fat adapted first before following this plan as we include carb-up meals in this plan.

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When something contains 100 calories, it describes how much energy your body could get from consuming it. Olive Oil 1/2 tbsp Mushrooms 3/4 cup Butter 1 tbsp Garlic (minced) 1 tsp Spices (ground thyme) 1 pinch Heavy Whipping Cream 3 tbsp Asparagus (steamed) 1/2 cup Butter 1 tbsp Dinner Option 2: Baked Salmon With Loaded Baked "Potatoes" Note: Combine all ingredients except salmon, and bake at 350 until browned. Switching from a carbohydrate to a fat metabolism has some real advantages for the bodybuilder: Increased Lipolysis (breakdown of fat) Decreased Lipogenesis (accumulation of body fat) This metabolic switch usually takes around 3 days to take full effect. How to know you’re in ketosis After starting a ketogenic diet, how do you know if you’re in ketosis? This initial keto-adaptation process usually takes about four weeks to complete, at which point you'll reach peak fat-burning adaptations.

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Mojito Water (3 servings) ½ cucumber, sliced 1 lime, sliced 3 fresh mint sprigs Instructions Fill a 1-liter mason jar with cucumber, lime, and mint. Roast the green beans in the oven for 20-25 minutes. If you're coming from a standard American diet (SAD), your carbs will go way down, your protein may either go up or down, and your fat will go way up. 5g Breakfast: Leftover Pepper Jack Sausage Egg Muffins with 1 Slice Thick-Cut Bacon Lunch: Leftover Pan-Fried Pepperoni Pizza Dinner: Leftover Gyro Salad with Avo-Tzatziki Total macros: Calories: 1,595, Fat: 116g, Protein: 110g, Net Carbs: 15. If you have  one meal per day, the total daily protein amount could be 9 ounces.   Carbohydrate Amounts You want to keep your carbohydrate amounts between 20 and 50 grams per day. The second tip is to “carb-up”, meaning to eat high fat, low carb all day, and at night basically eat all carbs, no fat. Avocado Egg & Salami Sandwiches Calories: 490, Fat: 40. Once the steak is complete, transfer it to a plate and allow it to rest for 5-10 minutes before slicing it into thin strips, against the grain 4. Bake for 30 minutes until the buns are firm to the touch. Eliminate artificial sweeteners Avoid aspartame. (Equal is also dangerous, and it’s in many diet sodas.) Avoid saccharine (commonly found in powdered diet sweeteners).