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Raspberries for example contains the most fibers you can find in fruits, so they're a good choice. If you are allergic to coconut oil, you may try to add to your diet: lard, tallow, avocado oil, olive oil, butter, etc… You can basically have any of the other fats traditionally used in a keto diet. 6 That’s it, let’s move on to the 14-day meal plan and menu.     Week 1 Monday Scrambled eggs (Breakfast) Keto Asian beef salad (Lunch) Keto pesto chicken casserole (Dinner) Tuesday Keto cheese roll-ups (Breakfast) Keto Caprese omelet (Lunch) Keto meat pie (Dinner) Wednesday Keto frittata with fresh spinach (Breakfast) Keto no-noodle chicken soup (Lunch) Keto Carbonara (Dinner) Thursday Dairy-free keto latte (Breakfast) Keto avocado, bacon and goat-cheese salad (Lunch) Keto pizza (Dinner) Friday Mushroom omelet (Breakfast) Keto smoked salmon plate (Lunch) Keto tortilla with ground beef and salsa (Dinner) Saturday Keto baked bacon omelet (Breakfast) Keto quesadillas (Lunch) Keto Asian cabbage stir-fry (Dinner) Sunday Keto pancakes with berries and whipped cream (Breakfast) Italian keto plate (Lunch) Pork chops with green beans and garlic butter (Dinner)   Week 2 Monday No-bread keto breakfast sandwich (Breakfast) Keto tuna salad with boiled eggs (Lunch) Keto hamburger patties with creamy tomato sauce (Dinner) Tuesday Bulletproof coffee (Breakfast) Keto roast beef and cheddar plate (Lunch) Keto fried salmon with broccoli and cheese (Dinner) Wednesday Keto coconut porridge (Breakfast) Keto shrimp and artichoke plate (Lunch) Keto chicken casserole (Dinner) Thursday Keto egg muffins (Breakfast) Keto cauliflower soup with crumbled pancetta (Lunch) Keto cheeseburger (Dinner) Friday Boiled eggs with mayonnaise (Breakfast) Keto Caesar salad (Lunch) Fat head pizza (Dinner) Saturday Classic bacon and eggs (Breakfast) Keto salmon-filled avocados (Lunch) Keto ribeye steak with oven-roasted vegetables (Dinner) Sunday Western omelet (Breakfast) Keto prosciutto-wrapped asparagus with goat cheese (Lunch) Creamy keto fish casserole (Dinner) Note Feel free to adjust this diet plan and menu to your liking. Learn more Dining out How do you eat keto at buffets, at a friend’s house or at fast­-food restaurants? If you do light exercise that burns an extra 300 calories per day, you’ll burn 2,100 calories per day, putting you at a deficit of 100 calories.

Things like avocado, beef, dark meat chicken, eggs, fatty nuts and seeds, full-fat cheese, salted butter, and sour cream are key. Toss with the dressing then divide between two plates.

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The exact amount you should eat to get into ketosis will differ from person to person. American Physiology Society, 27(1):   33 Nordqvist, J. (2013). Or if you’re not getting enough glucose (e.g., if you eat a Keto diet), then your body will start burning more fat for fuel.

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Department of Medicine, University of Alberta, Edmonton, Alberta, Canada T6G 2C2, Effect of low-fat diet on female sex hormone levels. 8 0 Meal 4: 0 115 Protein(cals) Rice (white) 150g 6. When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds.

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I would also recommend gulping down some bouillon before your session to ensure your sodium and magnesium levels are on point. Add the onions, peppers, and celery and sauté for 5 minutes until tender. So, if you take a pre-workout, you should be able to continue without issue. With the help of Myoplex athlete and longtime keto-adapted athlete Jason Wittrock, I'm here to provide you with your best induction experience. Spoon 3 tablespoons of low-carb tomato sauce over each crust. Fiber is OK to eat on keto, since it doesn’t affect blood sugar levels. ↩ Younger, fit people who exercise a lot may be able to tolerate a bit more protein than this, and still stay in ketosis. ↩ Even zero-calorie sweeteners may have some negative effects, including maintaining a preference for sweet tastes, and increased reward, potentially increasing the risk of overeating and even food addiction. If you're coming from a bodybuilding-style diet, your fat intake will jump to alarming levels, and your protein will likely drop significantly. Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined.