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This week’s meal plan is not only dairy free but also ketogenic and it will help you stay below 20 grams of carbs per day. Carbohydrates enhance recovery and thus your muscle-building capacity. So, the less frequently you eat, the less stress is put on the pancreas and the less insulin you produce. In fact, under some circumstances people tend to also burn more calories overall on a low-carb diet: British Medical Journal 2018: Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial [moderate evidence] ↩ Using exactly the level of 20 grams of net carbs is mainly based on convention, and that it’s often been used in scientific studies of strict low-carb diets (like this one). Spiralize the zucchini then toss it into the sauce mixture with the chicken. Digestion is a surprisingly stressful activity, and if there is a longer period of time where your body can focus on simply using the nutrients it’s been given already without having to handle more, digestion tends to improve, as well as energy levels.

Jicama Fries (2 servings) 1 jicama, skin removed and sliced into thin strips 2 tbsp avocado oil 1 tsp paprika ½ tsp onion powder pinch sea salt pinch cayenne pepper Instructions Toss all ingredients together in a large bowl until fries are well coated. 2 If you induce ketosis by limiting your carbs, your acid levels will not even get close to a dangerous amount. I'm happy to share this 7-Day Ketosis menu with you. And one of the simplest ways of creating meal plans is to do Batch Cooking. Or, let us fix it for you, just keep reading below!     Shopping lists and more Do you want to get weekly shopping lists for the 14-day keto diet menu above? If you find yourself beginning to get muscle cramps or headaches, toss a bouillon cube into a mug of hot water with a tablespoon or two of salted butter.

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On the other hand, if fruit is irreplaceable, there are also some keto-friendly fruits, such as berries, some fruits which may be eaten in moderation, such as apples and pears, and then the high carb, high-fat fruits such as bananas and pineapples and cherries, which should be avoided. Protein can also be used for fuel; however, too much protein triggers insulin which can be converted to sugar and then to fat.  A common question people have is, “Should I not be consuming lots of protein to build my muscles?” The liver can only handle so much protein and keeping it to a moderate amount is all you need.  To build muscle, you also need to have a normal amount of insulin, which is why diabetics oftentimes lose their muscle and become flabby.   8.

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The symptoms of keto flu are headaches, body aches, cravings, brain fog and fatigue. Once the garlic and onions are fragrant, add the avocado. Remember that the purpose of food is to supply all your nutrients and not to balance calories.

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5 g, Net Carbs: 5 g Prep Time: 10 minutes | Cook Time: 10 minutes Ingredients: 4 Easy Cloud Buns 1 teaspoon butter 4 large eggs 1 medium tomato, sliced into 4 slices 1 ounce fresh mozzarella, sliced thin 1 small avocado, sliced thin 2 ounces sliced salami Salt and pepper Instructions: 1. You would have to consume more than 15 bananas a day just to meet your potassium requirement.  Avocados and beet tops (beet greens) are preferable because they have lots of potassium and other vitamins and minerals. 5 g Prep Time: 10 minutes | Cook Time: 15 minutes Ingredients: 1 tablespoon olive oil ¼ cup diced yellow onion ¼ cup diced green pepper 2 tablespoons diced celery 6 ounces ground pork ¼ teaspoon onion powder ¼ teaspoon garlic powder 2 tablespoons soy sauce 1 teaspoon sesame oil 4 leaves butter lettuce, separated 1 tablespoon toasted sesame seeds Instructions: 1. Some glycogen is then stored in the liver and any excess is converted to triglyceride and stored as fat. Remove the sausages to a cutting board and let cool for a few minutes. Entering Ketosis The keto diet’s main goal is to keep you in nutritional ketosis all the time. Toss together just until the basil is lightly wilted 4. In a medium bowl, whisk all remaining ingredients together and toss with the bowl of veggies. Save Save Save Save Save Save Save Save Snacks One of the definite advantages of the keto diet is that most people feel less hungry, which means it is easier to follow it than other diets.