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Avocado Egg & Salami Sandwiches Calories: 490, Fat: 40. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly. Fats are 90% Ketogenic, meaning 10% of the fat will turn into glucose in the bloodstream once digested.

Although not dairy, unsweetened almond milk and coconut milk are both good milk substitutes. Saturated fats are correlated with sex hormone (androgen) production in males, so it is generally not a good idea to greatly limit your saturated fat intake.[2] However, chronic superfluous saturated fat intake may induce insulin resistance and other metabolic maladies, so going overboard is not what we want either. [3] For keto diet purposes, I think a safe recommendation is to try and keep saturated fat intake at around 20-30% of your total fat intake.

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Enjoy chilled, alongside the flank steak and plantains Slaw with Chicken & Bacon (2 servings) 4 cups thinly sliced purple cabbage ½ cup sauerkraut 2 green onions, thinly sliced 2 chicken breasts (approx. ½ lb. total), fully cooked and chopped 4 strips bacon, fully cooked and chopped ¼ cup avocado oil 3 tbsp apple cider vinegar 1 tbsp mustard Sea salt and black pepper, to taste Instructions 1. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially. Ketogenic Diet Meal Plan Ketogenic Diet recipes (database) Keto Calculator (enter your information and we'll tell you the amount of nutrients you need) It is important to consume enough protein since not consuming enough will lead to the loss of muscle-mass. Post to your Facebook or Instagram sharing that you’re committing to Keto.

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Try and aim to keep your protein the same at one gram per pound of body weight and then take in 10-12 grams of carbohydrates for every kilogram of body weight. This meal plan will give you a great variety of keto dishes and helps you stay below 20 grams of carbs per day.

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Sprinkle with fresh basil then slice the pizza to serve. Like the idea that your brain will cease functioning unless you eat lots of carbs. In order to become a 'fat-burner', you should consume around 60 grams or less of net carbohydrate per day (total carbs minus fiber). If you decide to consume protein powders in order to meet your protein goal (remember, “protein is a goal”), please carefully check the label for the amount of carbs per serving and make sure that these fit in your daily macros. Warm the almond milk and coconut milk in a saucepan over low heat. She attended Columbia University for her JD and practiced law at Debevoise & Plimpton before co-founding Louise's Foods, Paleo Living Magazine, Nourishing Brands, & CoBionic. Snack Recipes Tropical Coconut Balls (2 servings) 1 cup shredded, unsweetened coconut ¼ cup almond flour 2 tbsp ground chia seeds 6 tbsp full-fat coconut milk 10-15 drops alcohol-free stevia 1-2 tbsp coconut oil, melted 2 tbsp pineapple juice or lemon juice zest of 1 lemon ⅛ tsp sea salt Instructions 1. Day-to-Day Benefits The keto diet doesn’t only provide long-term benefits! Mozzarella Veggie-loaded Quiche Calories: 590, Fat: 40 g, Protein: 38 g, Total Carbs: 24. Just sign up for a free trial (no commitment, cancel online anytime) and you’ll get these two and 90+ more complete weekly keto meal plans for free: Keto #28 - week 1 of 14-day keto diet plan This meal plan is the first week of our free 14-day keto diet plan. Flip the pizza crust and cook until browned on the other side. There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head.