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For even more questions and answers see our full keto diet FAQ.   I don’t like meat/eggs/dairy/[insert disliked food]. Simplify breakfast: You could choose one keto breakfast you like, and eat it every day.

Male in good shape : For my boyfriend, to use the Daily Calorie Intake Calculator, I would enter 175 pounds, then since he's 5'9" I would enter 69 inches (5 feet x 12 inches / feet + 6 inches = 60 + 9 = 69), then I would enter 36 years old male and exercise 6-7x per week. A keto diet is sustainable, but starvation is not. Once you have been on Keto for a while, you may notice you suddenly stop losing weight, also known as the plateau.

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Bake for 30 minutes and allow them to cool completely. Week 2 Breakfast: Fat-Busting Vanilla Protein Smoothie Lunch: Easy Cheeseburger Salad Dinner: Chicken Zoodle Alfredo Total macros: Calories: 1,530, Fat: 113. Cook the pancakes until bubbles form in the surface of the batter then flip them. Not only will this relieve some of the symptoms, but it also provides an easy avenue for upping fat intake. For example, tossing some fresh mint and lemon peel into your water bottle can make hydration a breeze. Click here to download this 7-Day Balanced Keto Meal Plan FREE PDF Version!

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This includes, but isn’t limited to, bread, flour, rice, pasta, beans, potatoes, sugar, syrup, cereals, fruits, bagels and soda. If you want to include snacks in your meal plan, add both values together to get the total amount of ingredient needed. Grind the pecans in the food processor until they are chopped nicely. Phinney, adds, “Too little or too much protein can negatively impact the many benefits of being in a state of nutritional ketosis.” He notes that too little dietary protein can compromise lean muscle tissue, while high protein intakes can reduce ketone production.

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As you switch to the more efficient fat-burning process, you convert that acetoacetate to beta-hydroxybutyrate. Keto-friendly beverage choices include: Water: Water is the best choice for hydration and should be consumed throughout the day. Stir in the ricotta cheese, parmesan cheese, and drained spinach until well combined. 4 However, in the following three situations you may need extra support: Are you on medication for diabetes, e.g. insulin? Blend until smooth and well combined, about 30 seconds, then rest for 5 minutes. Cook until the zucchini is tender, about 2 minutes, then serve hot.