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We’re happy to share some of her finest recipes on Diet Doctor, make sure you check them out! On a ketogenic diet you should eat the protein you need, but not much more. 5g Breakfast: Savory Ham and Cheese Waffles with 2 Slices Thick-Cut Bacon Lunch: Pan-Fried Pepperoni Pizzas Dinner: Cabbage and Sausage Skillet Total macros: Calories: 1,670, Fat: 129g, Protein: 103g, Net Carbs: 20. This means that you’ll go through the bottle quicker and need to replace it sooner. Vitamins A, D, K1, and K2 all reduce insulin resistance.

5g Breakfast: Leftover Lemon Poppy Ricotta Pancakes with 3 Slices Thick-Cut Bacon Lunch: Leftover Spiced Pumpkin Soup Dinner: Cheesy Sausage Mushroom Skillet with 1 Slice Thick-Cut Bacon Total macros: Calories: 1,650, Fat: 126g, Protein: 100. In a separate bowl, stir together the almond flour, coconut flour, and dried Italian seasoning. TKD—If you’re someone who trains intensely several times per week and finds that your performance is worsened by chronic low-carbohydrate dieting, it is wise to consider implementing short carbohydrate feedings before and possibly after training. If you’re just getting started with your keto diet, you should eat up to 25 grams of carbs per day.

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Increasing Anabolic Hormones A diet that maximizes serum levels of growth promoting hormones is a dream come true. Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.

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Serve immediately and store the leftovers in the fridge. If you find this 7-day meal plan helpful to you, feel free to bookmark this page by pinning this picure below to your Pinterest board for later use. Egg Fast On this hack, participants are encouraged to eat eggs – and a lot of them. Now that you’ve cleaned out everything you don’t need, it’s time to restock your pantry and fridge with delicious and wholesome, keto-friendly foods that will help you lose weight, become healthier, and feel amazing! These results were maintained for up to a year with an average weight loss of 30lbs (10).

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Grate the cucumber then spread evenly on a clean towel and wring out the moisture. A small pilot study on overweight women with PCOS found that a ketogenic helped to reduce body weight by 12% (7). Check out our Weekly Keto Meal Plans here.    Louise Hendon Louise holds a Bachelors and Masters in Natural Sciences from Cambridge University (UK). Now, here are some of the staples you should build your ketogenic diet around: Fatty nuts and seeds: cashews, macadamia nuts, pumpkin seeds Avocado Whole eggs Full-fat cheese Beef: ground chuck (80/20), filet mignon, porterhouse, ribeye Chicken: Thighs and legs Vegetables: spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper Pork rinds Olive oil Salted butter Heavy cream Sour cream Cream cheese Fatty fish: salmon, mackerel, sardines, anchovies Bacon Chicken broth or bouillon cubes with at least 1 gram sodium That last item may surprise you, but for many people, it makes all the difference. "Chicken broth is absolutely critical on this diet as a way to ensure you're getting enough sodium," Wittrock explains. "Any time a client calls me and feels bad, I immediately tell them to drink a cup of chicken broth, and their symptoms usually go away." Why? Symptoms can include headache, tiredness, muscle fatigue, cramping and heart palpitations. Just make sure the animal foods are grass-fed and organic. For the chicken, heat the avocado oil over medium-high heat.