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Cut the chicken thighs in half and heat the oil in a heavy skillet over medium-high heat. Believe it or not, pork rinds are also a very good keto snack." Want even more guidance? Fold the beaten egg whites into the egg yolk mixture in two batches. Cook until the zucchini is tender, about 2 minutes, then serve hot. Full meal plan → Mon Tue Wed Thu Fri Sat Sun     Variety – hundreds of keto recipes Don’t like something specific in the 14-day menu above?

This is because limiting carbs and upping healthy fat puts your body into a keto state. Melt the butter in a heavy skillet over medium-high heat then add the steak.

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8 Fats(Cals) Tuna 200g 44 10 0 266 137 Carbs(Cals) Sweet Chilli Sauce (15g) 0 0 8. However, in the case of individuals who are larger and can eat more carbohydrates while still being in a state of ketosis they may be able to “sneak in” a few bites of grains, starches, fruits, etc. without much compromise. If you want to lose weight, cut down on your fat intake by 200-500 calories, or 22-55 grams.

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Cherry Tomato 5 small Cheese (monterey jack) 1 oz. If you don’t want to use carb-up meals, feel free to replace it with regular keto meals of your choice. Ending the Keto Flu The best way to avoid (or end) the keto flu is to add more sodium and electrolytes to your diet. What To Eat Any anabolic lifestyle is only as good as it is practical to actually live. A: You don’t need to fret over actually having ketones present in your urine or being in a state of “ketosis”.

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She has worked at the Olympic Training Center in Colorado Springs and currently develops comprehensive nutritional and rehabilitative programs for a neurological team. Maintaining this diet is a great tool for weight loss. 5g Breakfast: Bacon Breakfast Bombs Lunch: Avocado, Egg & Salami Sandwiches Dinner: Crispy Chipotle Chicken Thighs Total macros: Calories: 1,525, Fat: 118. Download the meal plan and recipes, and shopping list here. People who have very slow metabolisms should limit their carb intake to 20 grams or less. Top with diced pepperoni and shredded cheese then broil until the cheese is browned. Whisk in the almond flour, protein powder, poppy seeds, baking powder, and a pinch of salt.