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This is your body adjusting to using fat instead of sugar for fuel, and it’s often called Keto Flu. Beat the egg whites until foamy then beat in the cream of tartar until the whites are shiny and opaque with soft peaks.

Pork rinds – great with just about anything Nuts (walnuts, pecans, brazil nuts, macadamias) Seeds – sunflower, pumpkin, chia, flax, etc. But once you get the hang of things, you may not need it anymore. 5 g Prep Time: 10 minutes | Cook Time: 30 minutes Ingredients: 3 large eggs, separated 1/8 teaspoon cream of tartar 3 ounces cream cheese, chopped Instructions: 1. So, if you haven’t done so already, download the meal plan PDF here. Dessert-Keto Coffee Cake Ingredients for Base: 6 Eggs, Separated 6 Oz. Full meal plan → Mon Tue Wed Thu Fri Sat Sun Keto #49 – vegetarian Need inspiration for lacto-ovo vegetarian dishes on keto?

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Starches and Grains Get rid of all cereal, pasta, bread, rice, potatoes, corn, oats, quinoa, flour, bagels, rolls, croissants and wraps. The following sweeteners are excellent choices: Erythritol (sugar alcohol) Stevia (natural sweetener) Monk Fruit (natural sweetener) As far as artificial sweeteners are concerned, these can be used occasionally, but you should know that some of them will raise insulin levels and are sub-optimal for that reason.

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Instead, it is transported directly to the liver where it is metabolized so it releases energy like a carbohydrate and creates lots of ketones (which can be used for fuel) in the process. To be totally honest, researchers just don't know—the science isn't there.

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Teryn Sapper, MS, lead registered dietician for the Department of Human Sciences at The Ohio State University, has written out a sample meal plan to get you up and running. The answer you get is your total grams of fat you should be eating each day. Fill a saucepan with water and a pinch of salt then bring to a boil. This week’s meal plan offers three hearty meals per day. You’re likely to notice better concentration, faster thinking and improved problem-solving abilities, as well as improved memory. 5 g Prep Time: 10 minutes | Cook Time: 12 minutes Ingredients: 1 tablespoon olive oil ½ cup diced red pepper ½ cup diced yellow onion 4 ounces chorizo sausage 2 large eggs Salt and pepper 2 slices thick-cut bacon, cooked Instruction: 1. You do not need to boil it, only heat it until the gelatin can be added and dissolved, about 2 minutes 2. If you want to lose weight, cut down on your fat intake by 200-500 calories, or 22-55 grams.