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The basics of what you eat on a ketogenic diet are pretty simple: Eat Very Little Carbohydrates or Sugar Eat Lots of Healthy Fats. If we compare this to the amount of glycogen, which is stored glucose, we’re only talking 1700-2000 calories.  Based on this information, wouldn’t it make more sense that our bodies run on fat fuel? Insulin is secreted by our pancreas primarily in response to the carbohydrates in our diet. Either use our free two-week keto challenge for a step-by-step guide, including shopping lists etc., or just check out our keto diet plan and menu below.

We offer plenty of keto recipes in order for you to make a vegetarian or dairy-free version. The remaining 5 percent or so should come from carbohydrates. Brush the top with butter then bake for 15 to 20 minutes until the dough is browned. To serve, top the romaine and cucumber with the sardine mixture.

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This would depend on your individual sensitivity to dairy (some people digest it better than others) and on the particular type of food. I'm not here to sell you on nutritional ketosis or explain what it is or the big-picture benefits it can provide. If you don’t want to use carb-up meals, feel free to replace it with regular keto meals of your choice. 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. Mustard is a good option, given that you find a good one that includes just mustard seeds, sea salt, and vinegar. Score the bottom and sides of the dough then bake for 7 minutes at 325°F and let cool.

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Warm the almond milk and coconut milk in a saucepan over low heat. Transfer to a bowl and enjoy Lunch Recipes Zucchini Pasta Salad & Chicken (3 servings) Chicken ¼ cup avocado oil 6 chicken thighs (boneless and skinless) 1 tsp dried oregano ¼ tsp garlic powder ¼ tsp onion powder Sea salt and black pepper, to taste Salad 1½ lb. zucchini, spiralized 1 tomato, chopped 2 green onions, sliced 6 oz. canned black olives, halved or sliced 2 tbsp fresh basil, finely chopped ⅓ cup avocado oil 2½ tbsp white wine vinegar 1 tsp dried parsley 1 tsp dried oregano ¼ tsp garlic powder ¼ tsp onion powder Sea salt and black pepper, to taste Instructions 1.

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That leaves the rest of your micronutrient consumption to fats — anywhere between 60-75%. 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. Make a large enough batch of those 2 dishes to last 4 dinners and 2 lunches. Here are the 3 weeks of Keto for Weight Loss Plan at a glance: Week 1 Breakfast: Chorizo Breakfast Bake Lunch: Sesame Pork Lettuce Wraps Dinner: Avocado Lime Salmon Total macros: Calories: 1,520, Fat: 109g, Protein: 110g, Net Carbs: 16g Breakfast: Leftover Chorizo Breakfast Bake with 3 Slices Thick-Cut Bacon Lunch: Spiced Pumpkin Soup Dinner: Leftover Avocado Lime Salmon Total macros: Calories: 1,570, Fat: 124g, Protein: 92g, Net Carbs: 16g Breakfast: Baked Eggs in Avocado Lunch: Easy Beef Curry Dinner: Rosemary Roasted Chicken and Veggies Total macros: Calories: 1,700, Fat: 128. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto #29 - week 2 of 14-day keto diet plan This meal plan is the second week of our free 14-day keto diet plan.