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Print out and take the shopping list with you when you go shopping. Feel free to replace any of the recipes with your personal choice and adjust the ingredients amount to fit your macros.

Journal of Nutrition, 135(6): 1339-42.   16 Rho, J. There are variations on the CKD but the standard (and my favorite) way is to implement it in the following way: 5-6 days of low carb. Whatever you do, resist the urge to cheat, refeed, or otherwise deviate from the plan. There is not yet any RCT that has actually tested two low-carb diets of varying strictness head-to-head. As a result, blood glucose remains much more stable throughout the day, and many people report increased energy and lower appetite, which makes it easier to control the amount of food you’re eating. 5 g Prep Time: 5 minutes | Cook Time: 15 minutes Ingredients: 1 medium avocado 2 tablespoons lime juice 2 large eggs Salt and pepper 2 tablespoons shredded cheddar cheese Instruction: 1.

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5g, Net Carbs: 12g Breakfast: Three-Cheese Pizza Frittata with 3 Slices Thick-Cut Bacon Lunch: Leftover Mozzarella Tuna Melt Dinner: Pepperoni, Ham, and Cheddar Stromboli Total macros: Calories: 1,660, Fat: 121g, Protein: 119g, Net Carbs: 22. Full- fat cheese: Cheddar, mozzarella, brie, goat cheese and cream cheese.

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The only draw back you will see is for those who do have high activities or are involved in lots of sprinting type exercise. Separate two of the eggs and set the other two aside. Avocados are great because they’re low carb and very high in fat! Broil for 6 to 8 minutes until charred, shaking occasionally.

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Although you might have exceptions to the rule (a yearly company softball game does not make you an athlete), try to consider your overall activity level. Sprinkle in the spinach, zucchini, cheese, and tomatoes. 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. Meanwhile, season the chicken thighs with oregano, garlic powder, onion powder, salt, and pepper. Breakfast : If I'm going to have carbs during the day, I try to have them for breakfast.