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Serve the frittata topped with your favorite hot sauce Eggplant & Bacon Sauté (2 servings) 6 strips bacon, chopped ¼ onion, diced 1 clove garlic, minced 1 medium eggplant, chopped (approx. Whisk the avocado oil, vinegar, mustard, salt, and pepper together. 2g/lb of lean body mass: 15-30g per day (we use 30g in the calculations below) Since carbohydrates and proteins contain 4 calories per gram, then we have (150+30) x 4: 720 calories from proteins and carbohydrates Therefore, this individual’s fat intake will come from the leftover calories to reach 2000: 2000-720=1280 calories/9 calories per g of fat=~-142g of fat per day.  So in total, this person’s nutrient breakdown is: 150g protein/30g carbohydrate/142g fat. Every recipe is made with just 5 ingredients and has up to 5 grams of net carbs. Detailed list of what to eat on a keto diet     Try to avoid Here’s what you should avoid on a keto diet – carb foods containing a lot of sugar and starch. Not having enough minerals will make you feel like you have less energy. brain fog and muscle cramps.

Peanut Butter and 3 Slices Thick-Cut Bacon Lunch: Mozzarella Tuna Melt Dinner: Cheesy Single-Serve Lasagna Total macros: Calories: 1,605, Fat: 116. Be careful with decaf—companies use the chemical methyl chloride to remove caffeine. You can follow us on social media for daily tips and recipes. We’ve got a comprehensive Keto food list download here. 2 This not only saves you time and money, it may also raise your ketone levels. Click here to download this 21-Day Keto Weight Loss Meal Plan FREE PDF Version!

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First, it turns to muscles: but you can protect your muscles from being devoured by your system by making sure you eat adequate amounts of protein. If the mixture is too dry, add 1 extra tbsp of coconut oil 3. Try eating more bone broth, more salt, and more avocados.

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Grease a skillet with cooking spray and heat over medium heat. Better Digestion Lots of people suffer from digestive issues and there are a lot of things in a carb-filled diet that can cause or worsen these problems. The exact amount you should eat to get into ketosis will differ from person to person. This isn't for the fun of it; there are real scientific reasons for this, reasons with exciting implications for the bodybuilder. Option 3: Spicy guacamole with raw zucchini slices.

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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 train only three days per week, cramming carbohydrates into your muscles immediately following a workout isn't a priority; your regular carbohydrate consumption throughout the day will help with glycogen replenishment. Season with salt, pepper, oregano, and chili flakes. There are six ways to cure Keto flu (they are discussed in more detail in the article here): Eat more fats Eat more calories Eat a few more clean carbs Add in more salts Drink more water Exercise How Long Does Keto Flu Last? 5 g Prep Time: 10 minutes | Cook Time: 25 minutes Ingredients: 6 large eggs 6 tablespoons grated parmesan cheese 3 tablespoons psyllium husk powder 1 ½ teaspoons Italian seasoning 3 tablespoons olive oil 9 tablespoons low-carb tomato sauce, divided 4 ½ ounces shredded mozzarella, divided 1 ½ ounces diced pepperoni, divided 3 tablespoons fresh chopped basil Instructions: 1. Transfer the paste to a saucepan and cook for 3 minutes on medium heat. Related: Top 50+ Keto Snacks Ideas and Recipes Condiments​, Sauces and Others Save Save Save Save Save Save Save Save Condiments are a great place for hidden sugars to lurk, so be careful of any condiment that you didn’t prepare yourself. Add the mushrooms and cook until they are tender, about 6 minutes. Net carbs (or “digestible carbs”) are total carbs minus fiber. So when you go keto, just be sure that you’re eating salt or sodium-rich foods. On a keto diet, about 65 to 75 percent of the calories you consume daily should come from fat. They can be added to meat dishes, cooked on their own, or eaten as a salad. When people try to lose weight, they usually lose some initial water weight and plateau after two weeks.